Sunday, June 05, 2011
So, today was my first day off running since I run.
Thanks for the encouragement - now I made some research, and it looks like the No1 injury cause is over-training. Therefore, today I was officially injury preventing.
I also made a "Snack day" - eat whatever I want, whenever I want. I created the limits before, which is I packed a lot of healthy snacks beforehand, and I promised to respect my calorie range otherwise. So, I switched to disaster mode and was eating all day as I felt from the fridge and the kitchen all over. I don't know why I have even bothered to classify it as breakfast-lunch-dinner, because it was just a continuous snacking marathon.
For my 10 min execise today, I walked to one of the bike shops, and checked next week's program at the cinema. http://www.endomondo.com/workouts/jxQYDvLG
This is the Solar-Tree in Gleisdorf.
Next week Budapest, Hungary, conference. Eating out 3 times a day.
Running shoes already packed. ;-)
Saturday, June 04, 2011
I decided to run 7K today, and take a day off from running tomorrow, based on those many articles and feedback asking me to rest.
It's hard to start, but it's also hard to stop.
Maybe a light bicycle ride, or walking will be the 10 min exercise for Sunday.
What I am mostly surprised by that I was running mostly slight uphill, 150m without the waves, and I was not even tired at the end of 7km. I just felt I can run much more. I only stopped because I think it's better to go gradually than to wear off my motivation with a too far stretched limit.
Here it's pretty hilly in any direction I go, in fact to find a flat surface is a challenge. I think it is better for my knees to run uphill, and walk downhill, this is why I prefer to run uphill, even if at a lower pace.
I've met some pro (looking at least) bikers, other runners, lamb, cow, dogs, stork.
I walked home, and did 2 sets of squats and 2 sets of pushups on the way, to get into the mood of strengths after cardio.
On the way home to Gleisdorf
A friend of mine ran a marathon recently in Hungary. He told that 7-8km per day is a healthy-safe distance. When people go over 12km per day that needs special care for the knees and joints. So, he encouraged me to go on with this distance if I can, with a day off per week from running.
As for the weight, looks like I am enjoying a plateau.
Any advice, article, tip is welcome so I hit the slope again.
Or I need to buy a new balance.
Friday, June 03, 2011
Somehow many articles come to me saying that the best is to do 5-6 days of cardio per week, and 1-2 days of rest. So, probably this weekend I will do one day off from running, and do something else to exercise, light.
I couldn't imagine this before, but actually I don't want to make a break from my daily run. I could have never picture this, but it turns out I prefer to run, vs. not run. I started to run on the 27th April. Since then, I ran every day, or make a long bike ride. This is just the 6th week. It's incredible, how much I can change, just by simply sticking to this small thing, of doing a little exercise every day.
Today, I ran 4K. It felt strange, because I could have done more. However I've just read too many articles here on SP no to strech the limits too far, so I decided to keep it 4K.
Thursday, June 02, 2011
I ran 6K today, and if I had time, I could go further for 7K.
I just have so much energy these days.
Maybe because finally I could sleep full 8h today?
Thanks a lot for the feedback on the strengths training. I see it working well on the long term for my SparkLife if I start slow. So I just added 10 squats and 10 push-ups. I learned from one of the trivia questions that it is more effective to do strength after the cardio, so I did it after running. It felt really good - I haven't used these muscles for long. Somehow these didn't show up among the calories in the fitness tracker, just as an entry without calories.
I was checking out which instruments could I use to track my endurance and body composition change. I was thinking about a blood pressure monitor, and an Omron body composition measuring scale. I see the weight is a good overall indicator, but it only shows the surface. Do you have any device that you use and can recommend?
Next week I will be in Budapest, now on a conference. Again a week in a hotel. It will be a challange again, but I feel so much prepared after last week.
I will pack my running gear by default, my scales, measuring cups. I am already decided to go for the healthy menu options, and request vegetables and fruits for the coffee breaks. Bring my healthy snakcs and basic food that I really can't miss.
Seems like I learned a lot last week in the Netherlands. It is more energy than to eat at home, but I can handle it. The most important I think that I don't feel this urge anymore to eat more when eating out. Because, before I had this feeling that because it's special occasion, I shouldn't miss the opportunity. And I was eating even food that didn't fit in my calorie range. Last week, I learned that there are always a special occasion, there are always special foods, so I just don't care anymore, and choose the safe option. Tonight I've met a long time no see friend. We decided to go to an Asian restaurant instead of the pizzeria, and instead of the many deep fried and sugar full options, we eat the mini portion Sushi and Maki (light), with Mizo soup.
And thank you for all the tips and feedback for the travelling part, it really makes a difference in my results.
During my run, I revisited my long time haven't seen river here, the Raba.
Wednesday, June 01, 2011
1. Buy healthy food to fill up my kitchen - DONE
Banana, peach, melon, tomato, cucumber for the fruit corner.
Kraft Miracel Whip, cucumber salad, peanut butter (thanks for the tips on peanut butter). I haven't eaten peanut butter before, maybe tasted only once in my life. I really had to look for it, it is not part of the average diet in Austria/Hungary. It has 90% peanuts.
I bought also a lot of healthy snacks, each 100 kcal or below, like low fat fruit yogurts. This is because I just read an article here on SP on emotional eating, so better to get prepared when the beast kicks in.
2. Buy a healthy cookbook in German, with kcal indication. - DONE
"Dr. Ötker Schnell + schlank von A-Z" is on the go!
3. Check out how to subscribe to Cooking Light. - DONE
So, I took the effort to look up that silly link for the international subscription page. They really buried deep in non-intuitive menus. The cost is 85 USD/year, so I'm hesitating a bit.
https://subscription.timein c.com/storefront/site/mm-intern ational-newsstand.html
So, I can lean back, this weeks goals are DONE!
6km running today, 6km/min.
And 5.5 km waling at 12 min/km.
This is the first time I reached 6km (3.6 miles). OMG. This sounds so unbelievable, because I've just started this daily running in the end of April. And now, this is kind of the best part of my day.
I also got some new music from Röyksopp, which gave a twist to my pace, as I didn't know what rythm comes. It's kind of new that I listen this type of music, it just came with the running thing. royksopp.com/videos
I did fit in the calorie range.
I increased it by ~500kcal according to the fitness tracker's recommendation a week ago. However, I didn't increase it further, but according to the tracker, I should it more. However, I am 84 kg (185lbs) for more than 10 days now, when I was expecting about 1kg (2lbs) loss. OK, last week I was eating in the hotel, at least 3 days surpassing my calorie range.
The other thing that came to my mind that I've never been less then 84 kg in the last 8 years. Kind of my body remembers this limit, and takes some time to enter the new zone. Whatever. I was thinking not to worry much about this, just stick to my calorie and exercise plan, and see what happens. If my weigh doesn't change next week either, then I have to revise something.
What do you think?
Decrease calories? Increase exercise? Stick to plan?
I just thought today that I really enjoy reading your blogs. It is such a great motivation, either you are doing well, or doing less well. I'm really happy that I joined this Spring 5% challenge.
A shot from Amsterdam.
They really don't care about the rain, just ride.
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