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My 1361kcal bike ride

Saturday, June 30, 2012

This is just a short check-in. It's very hot these days in Gleisdorf, and I have decided to shift my exercise to the morning.

A friend of mine is doing the exercises in the morning, and she said it energizes her for the day, and makes that "I've done something today already" feeling.

So, as the Saturday market kicked in under my window on Hauptplatz (Main Square), I decided to head out for a 30 min bike run. I like to include some variety to my rides if possible, and this time I took a path on the other side of the river, vs. I usually go.

Then I got further away, so I turned on the map to check where I'm heading, and looked for a circuit type of way back.

Then I arrived to a mountain, which was begging to be climbed.
Then I was in Weiz alrady, (15K approx from start), from where I new the road to home.

Then it became a 2h adventure.

It made me remember my time last year, when I made a similar trip with my bike. That was the time, when I started to do exercise. I mean exercise in general in my life, and I made a trip to Weiz. I was not exhausted that time, but it was the crown jewel exercise I made that week.

Now, a year later, a similar, longer ride, with hills, and some-off road, is just a fun thing to start the day.

How my perception of things can change.

Here's a hous that fulfills almost all my stereotypes of an Austrian house in the mountains. The only thing I miss is some grazing cows in the corner.

  Member Comments About This Blog Post:

KMICHA 6/30/2012 9:27PM

    Isn't that the way it goes sometimes? We think we'll go for 30 minutes or so and then we just keep on moving! Way to go! I love to exercise in the morning! It sets the tone for my whole day.

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KRISZTA11 6/30/2012 11:17AM

    A wonderful ride! : )

It is so hot here in Budapest too...
I always do my exercise in the morning, but tomorrow it should run at dawn if I want enjoy it, instead of torturing myself in the heat.

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MARCIAC10 6/30/2012 8:47AM


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ZELLAZM 6/30/2012 8:20AM

    Wow, you practically burned a whole day's calorie ration! It is nice to look back and to see how our perspective on exercise and "dieting" has changed thanks to SP, isn't it! Pretty summer scene, complete with geraniums in the flower boxes!

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GETSTRONGRRR 6/30/2012 8:19AM

    That looks like a great place to ride! You've inspired me to get my bike out and do the same today....even if it gets over 100 degrees again!

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Pose-method running clinic - GREAT!

Monday, June 18, 2012

So, finally I made it to my Pose-training.

Saturday, full day, in Vienna Südstadt, 9 person and a trainer.

First we had an intro on theory, and then a video for the "before". Then many exercises and drills, and then a short run. In the afternoon again some theory, a new set of exercises, and run again, then a video for the "after". We also watched some top runners, like Usain Bolt - I was surprised that so many uses this technique.
Before the training, it took me 4 "frames" to arrive to the POSE-position, after the training, I was already at 1.5 "frames" (on the trainers video camera).

It feels different running with this technique. Lighter, faster, and natural in a way. Now, I am doing a lot of drills to learn-in the movements properly, so scaled down my distance to 500m only, but many times.

I was hesitating at the beginning, if its worth to do the training, I already watched the videos on youtube. But it turned out, it is helpful to have a trainer to set the right example, and correct the mistakes.

I was landing on forefoot, and leaning forward, which I thought is good in the POSE-technique, but apparently not. I should land on the ball of foot (or the whole of the foot), and keep straight.

The most important is in fact to PULL the leg - the less time it spends on the ground, the faster I get. A common mistake is to land on the heel, to push forward, or to lean forward.

Screenshot from my "after" video, in POSE, and some rain:

My next task is to buy the proper shoes, without cushioning and 0 mm heel-to-toe elevation.

So, all runners out there, all I can is encourage you to get a training in POSE, or one of the derived methods (Chi running, Natural running, Evolution running, Barefoot running, etc.).
It looks like the book, the video, helps, but the in person training really makes the difference. It takes time to learn the proper movement, it's more like learning the basic steps of a new dance choreography - it comes with practice and time.

Training: 160 Euro
Travel: 70 Euro
Shoes: 120 Euro
Speedropes: 40 Euro
Book: 26 Euro
Accomodation: 0 Euro (offered by a friend)
Total: 416 Euro

All in all, if I will run injury free, that's a good investment. Getting faster, is just a bonus.



Anyone using one of these shoes?
Any feedback or recommendation?

Inov8 f-lite 195
New Balance Minimus Road
Mizuno Universe 3
Saucony Typ A5
Nike Free 3.0
Asics Hyperspeed

  Member Comments About This Blog Post:

KALISWALKER 6/26/2012 12:09AM

    Oliver that is so interesting. Hubby and I watched some youtube instructions and I think he will look for training in Vancouver. I hope you are enjoying summer!

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ZELLAZM 6/23/2012 9:53AM

    Nope, I've been wearing Asics the past year or so and am happy with them. But I haven't had an analysis done and would like to before I get my next pair of running shoes. Thanks for keeping us up-to-date on the technology. And thanks for reminding me to blog about exams! I had forgotten to let people know how things went, except for a quick status report. Good weekend!

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ADRIENALINE 6/18/2012 3:39PM

    Thanks for the review. It sounds like you got your money's worth.

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A new lap for running

Thursday, June 07, 2012

Today, I decided to start the day with exercise, and then follow with the rest.

So, after sleeping 8h (6th day in a row!), had a few bites of breakfest, and headed out with my bike. I made a 35 min trip, moderate speed on my city bike (20 km/h), about 450 kcal burned.

I used this ride also to make a new round for running, it will be 12K lap, along forest (but asphalt road) and some villages, both with elevation and flat. It will be a really nice round. Maybe I'll try it in the evening.


Today is warm, so I feel first thirsty, then hungry, I pay attention to drink first, then eat. So far I'm in the budget, but if I want to eat more treats, I need to do more exercise.

Here's a pic from the bike ride:

Otherwise, I enjoy the many fruits of the summer!

  Member Comments About This Blog Post:

KIMBERTA99 6/8/2012 12:45AM

    Way to go on the sleep. That does look like a great place to bike and run!!

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KMICHA 6/7/2012 10:33PM

    I've been riding my bike more recently also. It's a nice change of pace for me. With the days approaching the longest ones of the year, it is getting light very early. I can get in a 10 - 20 mile ride before 0600 when it is still cool and just a slight breeze. It's always good to mix it up! Keep eating those yummy fresh fruits and veggies!!!

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ZELLAZM 6/7/2012 12:19PM

    You'll probably appreciate that shady path on the hotter days ahead (at least I hope we have some hotter days soon!)

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MINDY502 6/7/2012 10:55AM

    looks like a beautiful place to take in some exercise and scenery

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It's Monday. It rains. (Gleisdorf, Austria)

Monday, June 04, 2012

I put in the title that now I'm back in Austria, to keep track. Maybe more for me, than for you.

I was always true to my 10 min exercise per day. Once I started last year, in May 2011, I always do it. Sometimes it's like borderline, and I have to re-label some of my activity during the day, when I am super tired, super travelled a lot, or just super low on energy. But it was always in. This gives some kind of strenghts to me, to know, exercise is always part of the day.

Today, I got back from work tired. I've spent all day in front of the screen, very focused, making a poster-presentation for next weeks R&D conference at our company. I have to some up all results from the last 1.5 year in a A2 page. What to put in, what to leave out, make nice graphics, deal with the Smart Chart wizard, and re-color the flat default colour templates installed by the IT department. I got up at 6:30pm from the chair, and I was surprised. I started at 9am. Inbetween, just a quick lunch, and then squeezing the thoughts into those powerpoint slides. How come I didn't even get up during the whole day?!

Back home, I just wanted to eat first. I was hungry already, since I eat regularly at 12:00 at work, I get hungry by the evening. On the way to home, I stopped by at the supermarket, and loaded my stock of fresh fruits.
> 1 kg of apricot (early ones, steel green, missed the sun)
> 1 kg of pear (that's lots of carbs)
> 2 kg of banana (it was so cheap)
> 2 huge cucumbers (low on cal, and high on fiber)
> a few cans of green beans French style (it's summer, but it was on sale)
> a head of lettuce (bio style)
> some bars of dark chocolate, Lindt 85% (this is not fruit, but goes with, I got and addict)

It was soooo good to eat lots of fruits. Somehow, since I'm a convert (it takes a couple of weeks to get the hang of this fruit'n' veg thing), I'm just craving fruits. Looking back, sounds crazy.

And then, I watched an episode of Nikita, then replied some e-mails. It was still raining, and my motivation to get out to do some exercise was hitting the floor. And it was still raining.

And then, I said to myself, ok, 10 min is not the end of the world, I can get wet in 10 minutes.

Then I got out, the music got me energized, and I did my usual short distance, 6K.

Now, I can get to grips to my current habit under development (inspired by Kriszta, thanks!), 8h a day to sleep. I started on 1st June, so far very good.

Here's a pic from my weekend Bike-Run-Bike sandwich near the river Raba.

How was your day?

  Member Comments About This Blog Post:


    Sounds like it was a fantastic day !
Good for you !

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ZELLAZM 6/7/2012 12:18PM

    Wow, I remember Nikita. Is that still on?

Anyway, sounds like a very productive day. I can appreciate that feeling of being glued to the desk all day, but it's a good feeling to know that you've done your best and finished your project well.

Seems to me that the weather forecasts have been incorrect most of the time for the past two months! Had to smile at your post title - lots of rain here the past few days, too. And cold for June!

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KIMBERTA99 6/6/2012 12:31AM

    Yup, a little rain never hurt anyone!! Glad you got out and got your run on!! I have actually stated running..well on the treadmill and right now it is 2 minute run 1 minute walk and then the last 4 minutes running straight!! My running speed is 7.0 - 7.5 mph. It's a start!! Eventually I want to start running outdoors, but it is too hot right now.
Love your pics as always and it is always nice to see where you are in your travels, even if you are at home:)

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KRISZTA11 6/5/2012 4:01AM

    There is a strange bliss in sitting at your desk, creating something very complex without even getting up? ; )
However, doing that for many days in a row is too much stress...

Your day made quite a positive turn in the healthy direction when you headed home! : )
I'm glad I inspired you to sleep more! : )

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    Good for you for getting your exercise in....guess I will see it on Endomondo!

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Back from Singapore, enjoying my home system

Monday, May 28, 2012

So I am back from Singapore, what a course and trip. I landed on Tuesday morning, but it took me until Saturday for my clock to switch back. It's only 6h difference, and it was unusually long to switch. Maybe the food, the climate, Asia in general was a bigger change then just the clock.

My energy level is low now, so I decided this long weekend (we have Monday off for Pentecost/Pfingsten) I just stay inside, relax, and take it easy.
I enjoy being at home for my exercise and nutrition, here the environment I had set up for myself just keeps me in the flow of healthy life much easier.

I get back to tracking my food in Sparkpeople - even after a year I like to do some "perfectly tracked days", to see where I am in terms of calorie intake.

When I travel, it's much more energy, as I have to plan ahead, think about new options, tackle difficult daily agendas.

Fortunately, before the course, I requested the organizers to change the menu and include fresh fruits and vegetables for the coffee breaks. We had it every day, and the whole class was happy for it.

So, this is a tip for everbody here: When you go to an event just write to the organizers before, and express that healthy life is important to you. Request fresh fruits and vegetables to be on the menu.

My experience is that people are responsive even for a simple fact of asking for it. And then a 5 minute e-mail can make such a big change for the week's nutrition framework.

A shop in "Little India" in Singapore.
When I took the picture, it was ~85% humidity, and 36+ °C (97°F). Life on the Equator! :-)

  Member Comments About This Blog Post:

LESLIE_2B_LESS 6/4/2012 12:05AM

    I so enjoy reading your blogs! What a great tip to email the organizers of events ahead of time to ask for fresh fruit & vegies.

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ZELLAZM 6/1/2012 4:50AM

    I'm enjoying all the short work weeks, too. Next week again with Fronleichnam. Working a 5-day week feels strange after so many holidays! Welcome back - and thanks for the reminder. For some reason, I can't convince our secretary to quit with the cookies at meetings, or at least have an alternative like a bowl of apples!

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GETSTRONGRRR 5/28/2012 9:19AM

    Welcome back....and real good advice to steer the snacks back to healthy!

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VADAVICTORIA 5/28/2012 7:51AM

    Ooh, did you get to have Chicken Rice?

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SHOOPETTE 5/28/2012 6:56AM

    Awesome job asking for food and veggies, I'll do it too now

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KMICHA 5/28/2012 5:23AM

    Welcome home! There really is "No place like home"! Great tip about the healthy fare. My husband travels a bit; I'll shate that with him. Are you home for a while now, or are you off again soon? Relax today, and enjoy the day off! We will be enjoying Memorial Day here.

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DUSTYPRAIRIE 5/28/2012 5:13AM

    Welcome home! What a great tip you shared. Good thinking on your part!

Have a nice post-vacation! Hope you catch up on your rest.

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KRISZTA11 5/28/2012 4:35AM

    Welcome back to the cool&dry part of the world!

I love your idea to write to the meeting organizers and request fresh fruits for the coffee breaks!
Most meeting organizers really want to please clients, only they don't always know how to. In this case, you kind of spread the Spark too : )

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