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Swim-bike-run-bike sandwich tastes yummy!

Saturday, November 05, 2011

This morning AccuWeather forecasted unbelievable warm weather for this autumn Saturday, and I had the whole day free, so I planned to finally try how it feels to do all arts of a triathlon. Because I had to travel after swim on the train, I had some pause in-between, but still, it's a pretty nice workout for me to try.

So, I started the day in the swimming pool in Graz, for 45 min backstroke. I begin the backstroke to balance the muscle development, and because it's good for my back.

Then, from Gleisdorf, I took the bike, and rode to the valley of the river Raba near Oberdorf. It's a wonderful place, with the mountain river running all noisy, and the beautiful 4K track follows it along, with some additional paths in the forest. It took an easy 40 mins to get there (12K ride).

There I had 12K run, felt so good in the forest. I might need to buy trail shoes, my Nikes are working to their limits in the muddy-leaf covered areas.

Then ride back home to Gleisdorf.

Back in my appartment, I felt that I had a good exercise time, and sort of tired, but not energy-less, just normal tired. It was strange to feel that I could go on if wanted.

Then, I got back on the bike again to make some shopping to load up my fruit and vegetable stock. You remember my "populating my fruit corner" in my during my first 5% challenge? Now, the corner tripled in size, and also my fridge is full of fruits and veggies to the last cubiccentimeter. Because we have the fruit week in the 5% challenge, I thought to list it for inspiration.

So, this is what I have right now, enough for tonight, Sunday, and Monday.
Since I do more exercise, about mid July, somehow I crave for raw fruits and vegetables.
- 2x halves Pineapple
- 4000g grapes
- 6x 100g bags of romaine lettuce
- 1000g banana
- 2000g tomato
- 3x 100g bag cooked chestnut
- 2x 500g bell peppers (green paprika)
- 3 tangerines left from before
- 2x 350g canned corn (no sugar added version)
- 2x cup peach compote
- 1x big cucumber
- 0 apples

When I payed, the seller told me there are free salad to take if I want, pointing to a paper box. I checked, it was still in shelf life - shops are closed in Austria on Sunday, so I guess they didn't want to threw it away.
Somehow, I always win on prize draws, get stuff free, am offered discounts; so I didn't wonder too much but recorded on my long list of "lucky happenings of my life", and just took them all!

This is the apple season here in Austria, but I always eat 4 apples (snack) at workdays, so I have less wish for that at home. As my company is making fruit preps and apple juice, we always have fresh apple on offer in the office.

The window-wall of the pool:


Update:
I plan in usually two days of rest each week, mostly with some light exercise, like walking, or short distance with low pace, some "bike transportation", or doing some long due housework.

  
  Member Comments About This Blog Post:

MINDY502 11/6/2011 4:08PM

    Awesome wore me out just reading all that you did. Keep on going you are inspiring!!

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GETSTRONGRRR 11/6/2011 8:57AM

    Great job and sounds like it was a great day for working out in the autumn.

Keep at it and enjoy the fruits and vegetables!

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NTSOHLTHNT 11/6/2011 8:26AM

    That was quite a workout and a good measure of what you can really do. You're putting me to shame--time to get my butt in gear. :) Happy Sunday!
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CHANGINGMORGAN 11/5/2011 11:20PM

    Love love love this workout. I might have to try something like this at some point. Thanks for the inspiration!

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ARGYLE-RUNNER 11/5/2011 10:44PM

    emoticon and great that you have easy access to apples at work :)

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LISAINMS 11/5/2011 10:40PM

    How lucky to have all of those fresh apples every day. I love apples. Great workout for the day!

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KIMBERTA99 11/5/2011 8:06PM

    WOW Oliver..you are the energizer bunny emoticon. And that you were not tired afterwards....I was tired reading all you did!! You certainly have been biten by the fitness bug..it is wonderful!! And all the fresh fruits and vegis..sound very yummy and healthy!! I hope you treat yourself to a day off or atleast a slower pace workout occcasionally!! You really are an inspiration to us all!! emoticon

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What's going on here?

Wednesday, November 02, 2011

Today, I headed directly to the swimming pool after work. It's quite a trip, 1:10h to go, 1:10h to come back. But, I was looking forward to it all day long. My technique is far from perfect, I swim mostly in breaststroke, trying to copy the movements of Ed Moses. And it feels just so great to hunt the meters in the water.



If I look at myself with my Jan 2011 eyes, I must look crazy.

That time, when I just started my healthy life journey, I could start by tracking food, then got the grips and managed to cut back on calories three weeks later. However, I just wondered when on Earth I would have time for exercise. And I was so happy for the 70/30 rule, so then I can stay on the couch but still get on the weight loss track ("Weight loss = 70% nutrition, 30% exercise").

Then, I started with the daily 10 min exercise for 1000 days streak in May. I thought I really didn't have time for this, but then, 10 min is OK. And it was sooo difficult to squeeze in those 10 minutes every day, I mean I was really struggling. Just go back and read my blogs from May.

Can someone please explain this to me.

How the heck I have a block of 3h to go to swim on a weekday night now.

What's going on here?

www.swimwest.org/region/index.php?/n
ews/educate/downloads/swim_fast_breast
stroke_with_ed_moses_and_peter_morgan

  
  Member Comments About This Blog Post:

EBRAND 11/4/2011 9:53PM

    We make time for the things we like to do...exercising is addicting!! Just the endorphins you get make you want to continue!! Love that pool! The one I swim in is probably half the size!!

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MINDY502 11/3/2011 9:18AM

    That pool looks so great! I had the mind set too way back when that I did not have time for exercise but it is amazing how we really do when we want to find the time.

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MINERVASPARKING 11/3/2011 8:44AM

    I want to swim in that pool!!! Thank you for sharing! I hope to be a person who has that huge chunk of time to exercise and that it's something that I look forward to and WANT to do. Until then I fake it till I make it! :D emoticon

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KMICHA 11/3/2011 5:49AM

    Amazing what we can make time for isn't it? You are doing great! You've come to far! Keep it up!

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STRIVER57 11/3/2011 3:09AM

    bravo. emoticon

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SHOOPETTE 11/3/2011 2:26AM

    way to go!!! and this pool is amazing, I'd kill to swim there!

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KKINNEA 11/2/2011 10:13PM

    Time magically appears, doesn't it? :)

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ARGYLE-RUNNER 11/2/2011 10:11PM

    It is catching the Spark and letting it set you on fire!

I love this - you have come so far - sometimes when I think I can't run, or I don't want to work out, I think "Oliver is out there running 10k today - you can do this for at least 30 minutes"

gorgeous picture of the pool - you really should think about doing photography on the side

Spark On!

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LAURIE9404 11/2/2011 8:02PM

    I love that!!!!! It's amazing how we look back at our former selves and see that person who preferred sitting around and dreaded the exercise. Now we go out of our way to exercise! You've come a long long long way since that January person. And you're still only getting better! This has been a great journey for you and I'm so excited that you've shared it with us! (and that background pic is beautiful! )

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Fastest ever on a perfect week

Sunday, October 23, 2011

RUNNING
Friday night I couldn't believe my ears when I was running. Endomondo reported for each lap a crazy fast speed for myself, between 04:44 and 05:15 min/K. I've never been so fast before for the entire hour. I managed to speed up for one or two K, but then I had to revert to a slower speed.

Now, I have great motivation to work on my technique, and target a triathlon olympic distance later this year or next year. It's 1.5 km swim, 40 km ride, 10 km run https://secure.wikimedia.org/wikiped
ia/en/wiki/Triathlon
I already have the swim distance, the run distance, I need to try the bike distance, but I'm positive. Combining two of these onto one day was already no issue, to combine three, is still to do.

EATING
Otherwise, I had a perfect-healthy week last week.
Each day, I ate healthy, I stayed in my calorie range, I was able to do my planned exercise (10K run, about 1h) with some extra walking or something else. And as a result, my weight also decrease about 0.5 kg (~1 lb).

SWIMMING
Yesterday, I decided to buy the season pass for the swimming pool in Graz. Quite an investment, 211 Euros (~300 USD) until April 2012. I also need the monthly pass for the travel, which is an additional 476 Euros until April. This is kind of an experiment, I see how it goes over the next months, and will decide to extend later.

This is one of my favourite places to run, within biking distance from my flat. I like it, because for almost the whole 10K I can stay in the forest.


Do you have an interesting book to recommend on running, biking or swimming?
Or a dvd, webpage or magazine to check out?
I need to learn how to perfect my technique, make a good exercise plan, how to select my equipement and so on. Basically, any tip is welcome now.
Thanks!

  
  Member Comments About This Blog Post:

ZELLAZM 10/30/2011 9:34AM

    What a super report! It sounds like you're getting more and more focused as you set your sights on a triathlon!

On another subject, how I would love to have a travel pass to Graz :)

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MANDALOU_S 10/28/2011 10:58AM

    It sounds like you are doing well, getting faster times! I hope that someday I'm even paying attention to my times ... runners like you inspire me to stick with it.

I love the picture, that looks like a beautiful place to run!

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KKINNEA 10/25/2011 1:02PM

    Wonderful exercise reports, as always! I think adding in the biking should be pretty easy for you and am looking forward to hearing about your triathlon training!

Now that I've taken an intro class, I'm going to get back to reading Chi Running. It's supposed to help you run with fewer injuries. I'll let you know if I pick anything up from it.

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CANDOK1260 10/25/2011 4:39AM

    sounds like you have a emoticon i bet in no time you will be ready for a triathlon! emoticon emoticon

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NTSOHLTHNT 10/23/2011 7:05PM

    Wow! You've come a long way in a short time--from couch potato to training for a triathlon! That is absolutely awesome!!! I am crossing my fingers for you and wish you only success!
emoticon

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LISAINMS 10/23/2011 12:02PM

    http://www.beginnertriathlete.com/<
BR>That's the best resource I have to share with you! Plenty of reading on any aspect of triathlon. Be sure to check out the discussion boards, too.

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TRICOTINE 10/23/2011 11:59AM

    emoticon emoticon on getting faster and faster and on an emoticon week!

Keep up the good work! emoticon

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Who else is better qualified?

Wednesday, October 19, 2011

Today, I stayed 2h more at work. It was silent in the office, and I could focus on things easily. When finished, I took on my new Adidas coat, bag to my back, and as I stepped out of the office door to the corridor, it hit me.

I've seen myself mentally in my new body.
Smaller, sporty, wide shoulders, energetic.
It was just a flash, and I tried to re-capture the feeling on the way to home, but it was again gone.

This coat is a puffy design. I never had such a coat, because I looked even more round. And this one, is really for slim people. I bought it on Sunday. When I tried it on, I was shocked that it looked good on me.

Arriving home, I took some new music on my phone to run. This is crazy, I listen to tons of music I never listened to before. Now, I like these speedy, bump-bump style music a lot. I was not fond of these before. So, I went out to run; to the rythm of Chrsitina Aguileria - Bionic.

When running, I felt light, fast, slim and muscly.
I was crashing trough the dark like an arrow.
I stopped at 5.3K shortly to let the steam go, and turned back.
I was really energetic.
I did 11.3K, and I was surprised to see on the history page of endomondo that my slowest lap was 5:22 (1K). It means I was between 5:00 and 5:22 min/K troughout the 11K.
I was never so fast.
And I was not even tired.

I'm close to my 77kg goal (169 lbs) - I had set it as the middle for the healthy body mass range for me. I was thinking about this period since January 2011, when I was 99kg (218 lbs, about 50 lbs difference). In Jan, it looked so long until Oct. Looking back, it looks very short.
Maybe in this training with Authentic Movement (see previous blog), I really did somehthing silently, inside, and it's working.

I have the impression, these months are just a short transition period in my life.
Beginning of something new.
I don't know what, but something very different from before.

So, I try not to care to much about it, and just stay in the here and now, and enjoy the ride.

I also found this quote here on SP, to complete some backlog of Stage 3, which I like a lot.
I put it on my main page.


"Be yourself. Who else is better qualified?"



  
  Member Comments About This Blog Post:

LESLIE_2B_LESS 10/21/2011 12:08AM

    Oliver - I loved your blog - and your coat! How great your journey has been in only 10 months! 50 lb weight loss is so great! emoticon

I really really love your quote "Be yourself. Who else is better qualified?" - I'm gonna have to add that to my signature page.

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BEATLETOT 10/20/2011 3:40PM

    Oliver, I'm so proud of you!!!

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ARGYLE-RUNNER 10/20/2011 3:27PM

    great blog/reflection - I love it!

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ON2GOALS 10/20/2011 1:01PM

    Oliver, I thought of you last night while reading me latest issue of "Experience Life!" (Love that magazine.) The article was about the stages of Change, all the way from Pre-contemplation to Action, Maintenace and finally full Integration (Adoption)of the new lifestyle, so there is no going back. Looking at those final stages made me think of you - you're a great example and inspiration. Thank you for sharing your journey. Interesting that you feel on the edge of something new.... I'm sure it will be something very good.

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MINERVASPARKING 10/20/2011 11:19AM

    Very inspiring! Thanks for sharing :D I LOVE that coat! It's perfect :D I have the hardest time with my inner self seeing me as I am, not as I think I am (thick OR thin). Love the quote :D Keep on keepin' on! You're definitely going the right direction!!!

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ELLEYKAT 10/20/2011 8:29AM

    You're always so inspiring!

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ZELLAZM 10/20/2011 6:30AM

    May those glimpses of the "new you" come more and more often till it's your "new normal"! Love that quote!

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KMICHA 10/20/2011 5:20AM

    Your 10 month journey has gone by quickly! We've watched you change and grow! You are doing awesome!!! Keep moving in that direction!

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KIMBERTA99 10/19/2011 11:26PM

    Wow you really dropped the weight in no time!! What a difference 50lbs can make....that is about how much I have lost so far too!! I love you new jacket!! I hve to listen to the speedy bump-bump music for some reason it also gets me into the mood to workout!! You should also check out the black-eyed Peas..if you havent already..they have some really good speedy type music emoticon emoticon

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LISAINMS 10/19/2011 11:22PM

    You are definitely the most qualified! And doing a fantastic job with changing your body and mind. Keep up the good work!

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NTSOHLTHNT 10/19/2011 8:48PM

    Nice blog. Thanks for sharing some of your thought processes. You must be feeling really good and that's awesome.
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FLPALM 10/19/2011 8:46PM

    I enjoyed your BLOG and comments, but the best was the QUOTE! Plus, the fact that you have come so far, look so great, and REALIZE that you are becoming the BODY that you have wanted for so long! Congratulations....you made it, my friend!

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PIXIESTIX6669 10/19/2011 6:50PM

    WoW...How awesome for you! Congrats on your weight loss and the great direction your life has taken...Enjoy!

emoticon emoticon

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Please, don't loose more!

Monday, October 17, 2011

This weekend on Friday - Saturday I went to a workshop with Authentic Movement in Budapest (Hungary). I had no clue what it will be about, just knew it will have some Gestalt, and something to do with the body. And these days I like to do things around my body, to learn, to improve.

And it was so good. Finally, I could let go of my "thinking about things", and just give the permission for my body to talk.

I think, slowly I'm getting used to this new body. Smaller, thinner, more energetic, younger. Taking up less space in a room when I go indoors.

I feel more self confidence when interacting people. The thing is, I was not even aware about the lack of confidence, just I experience now, there is more of it. I'm more natural, I'm more in the present.

Sometimes, I get the feedback "But please, don't loose more weight!", usually from people whom I know for long. I don't like this comment, its holding me back. I know it's good will, but in the end, it's so difficult unrealistic to loose more then necessary. If they could imagine all the energy we put into making happen all the portion control, healthy food, exercise. So, I was quite resistant to this type of comment.
And now, one of us told that accepting the new body and the changes, is not only a challenge for us, but for the people around us. And sometimes they tell her, "Please, don't loose more weight!". And it sounds like, "please don't change more, it's already difficult to adapt".
Hm, that is a new perspective for me.
It's about change, not just for me, but for the people around me.
I think, I'll be more gentle with the people around me.

One of you wrote in the blog about the book "Who moved my cheese?", and the topic of change.

The biggest discovery about myself on this Authentic Movement session, is that my soul is changing, as my body changes. Somehow, my personality changes along the way. But I can't really put my finger onto it, but it's changing. I have more energy, different things interest me, I spend my time on new things, I listen to new style of music, I eat 180 degress different, I get connected to new types of people.


On, Sunday, we went to the Adidas Outlet in Budapest. As a reward, I bought some new performance clothes for winter exercise. I felt so good. Spending money for nice exercise clothes. And you know what, the main issue was to find clothes with slim fit!

Because, I have to go for the SLIM FIT now!
emoticon

I'm so happy for the new clothes, I'll post some pictures of them later this week!


This is where I went to high school. Mikszath ter 1. I had the training nearby. It felt good to walk on those streets again. When people didn't look, I caressed the walls softly.



One of the trainers, Sabine: www.sabfab.com/englisch.html
Authentic Movement: en.wikipedia.org/wiki/Authentic_Move
ment

  
  Member Comments About This Blog Post:

BARBARAWEBSTER 10/26/2011 5:31AM

    I like this blog. You are tuning inward. That is good, and you are also understanding the effect your changes are having on all those around you, not just your close friends. That is very good. I saw a friend I hadn't seen in a long time, and she had lost her "baby weight" (after giving birth). I was shocked. She looked sick, I had never seen her skinny, and she looked too thin to me. But it was just my perception of what she should look like, not reality. I'm sure her doctor wouldn't let her get "too" skinny. Have a great rest of the week. emoticon emoticon

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CONFIDO999 10/19/2011 4:47PM

    You have a great insight on why people say those kind of things to us. I love the way you ended your blog--touching your past physically. I wish I could go back to my old schools and do that, too. It is comforting, and reminds us of how far we have come, too.

Keep on sparking!

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ZELLAZM 10/19/2011 7:05AM

    You have some good insights about change here. I think it's very wise of you to go easy on the people around you who might be feeling that you are challenging them to change, too! And you are - but true friends accept others as they are, right?

Great way to reward yourself - with some new fitness clothes! I got a pair of gloves the other day - that's all I could afford right now - but my winter gear from last year is still in great shape. It's a good thing because it's getting cold!

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KMICHA 10/17/2011 10:42PM

    WTG!!! You are doing terrific!! The new attitude is great! Keep up the awesome trend!

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DTSOBEL 10/17/2011 2:31PM

    WTG! on getting new workout clothes. Finding slim can be tough!

I agree about others need to adjust to your changes too. It takes time for all. Keep up the great job!

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SPARKCHANTAL 10/17/2011 2:16PM

    wow, i love to hear stories like this.
and when remarks are inconsiderate or unconstructive, just set your ears to 'Durchzug'. you know, in one, out the other.

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KIMBERTA99 10/17/2011 2:09PM

    You certainly deserve the new clothes.....with your amazing dedication you got yourself in those slim fit!!! I love it!! Don't let the comments bother you...you are doing what is right for you and your body and I am certain when you get to where you want to be you will "stop losing". Be proud of how far you have come!! emoticon

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CANDOK1260 10/17/2011 1:52PM

    this blog will give me something to thinkk about other people need to adapt to my changes. boy you went to a big school

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KKINNEA 10/17/2011 1:20PM

    Interesting thoughts from your class - people trying to get used to the "new you" as you do too. Awesome word on the slim fit - a happy problem to have!

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MINDY502 10/17/2011 12:57PM

    Thanks for sharing that you brought about some good points about how you feel and how others have to adapt to that seeing the changes in you. You keep doing and listening to that body of yours and what makes you happy, you are doing awesome.

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ARGYLE-RUNNER 10/17/2011 12:48PM

    thanks for sharing, great insight and interesting program - thank you for providing the link about it

I've been trying to work on this all along my journey so I have a better acceptance of myself as I near my goal - focusing on body image has been big for me - some strange uncharted territory :)

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PIGSOFGREEN 10/17/2011 12:41PM

    I do love that attitude, that the change is something for others to deal with as well. What a good perspective!

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