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7K, 48m:20s, 6:47 min/km (Spring 5%, W5 D1)

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.
www.endomondo.com/workouts/kC
DF3EkNAp0


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.

  
  Member Comments About This Blog Post:

GEOCARYN 6/5/2011 10:11AM

    Wow - great job with the 7k! I'm sure the scenery there really makes those runs enjoyable.

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NTSOHLTHNT 6/4/2011 9:05PM

    7K is a good distance. Instead of increasing from there, try to switch it up and increase your speed. That might also help break the plateau. You're doing great. Have a super Sunday and enjoy your day of rest.

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CONFIDO999 6/4/2011 2:56PM

    Way to go!

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JBARUWA 6/4/2011 2:16PM

    Wow, I wish I could run 7k. I am just beginning to run 5k.

Its also a good thing that you are doing pushups and squats too. Awesome.

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BUGQUEEN90 6/4/2011 12:05PM

    Good job with the pushups and squats ;) It's good to know that your friend recommends 7-8 km per day.

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Simply sticking to

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.

Gleisdorf

  
  Member Comments About This Blog Post:

BUGQUEEN90 6/4/2011 11:45AM

    If you feel too strange without exercise each day, then try something new on the days that you rest from running. What do you think about that? It is wise to rest from running, because it is hard on the body.

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PAIGESMAMA 6/4/2011 12:07AM

    I do better with some sort of exercise each day. Days off seem to be a bad thing for my focus.

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NOILEDNWAD 6/4/2011 12:02AM

    I'm the same way, I'm really enjoying my interval running but I know I need to take that recovery time. It's hard to do when you're in the groove. It seems so backwards that it's harder to take a day off than it is to keep running.

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NTSOHLTHNT 6/3/2011 7:31PM

    I know what you mean. It feels weird not to do at least something every day. I have to force myself to take it easy. You have to be careful and let your body rest, because it does need some time to recover from all that running. You can't tear it down all the time without giving it time to regenerate -- it's like continuously running your car and not ever giving it a tune-up; eventually, the engine will sputter and not run as efficiently even if you're giving it fuel.

Enjoy your weekend!

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So much energy these days

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.

  
  Member Comments About This Blog Post:

DINGALLSTOO 6/4/2011 8:35AM

    isn't it wonderful to carry less weight? My body likes that part too! You are doing great.

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CONFIDO999 6/3/2011 10:17AM

    Way to go!! You are so inspirational when you talk about running and how dedicated you are to measuring out your portions and chosing the right foods. Thanks so much for sharing with us.

The fitness tracker does not add the calories on strength training--only the minutes used in doing the exercises. I think it is to encourage us to burn as many calories on cardio as possible, and not just rely on the strength training to get in shape.

As far as measuring your body's progress, I recommend just using a tape measure and measuring your waist, upper arm, chest, and thigh. Then wait a month and measure again. You'll really see results in your body that way. As well as you are doing, you should be able to fit into your favorite clothes again soon!

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ELLEYKAT 6/3/2011 9:19AM

    WOW, that's so great! It's great that you seem to love running so much - just in the time I've been following your blog, you already go so much further! And you have such dedication, to run so much!

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BUGQUEEN90 6/2/2011 9:09PM

    You'll do great while traveling in Budapest. You've already proven that you can stay on your plan while traveling. Just do some push-ups and squats in your hotel room too emoticon emoticon

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PARKERB2 6/2/2011 7:02PM

    You are very determined! You sound like a person who won't give up. Hang in there and emoticon

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To Cooking Light or not

Wednesday, June 01, 2011

GOALS

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!


EXERCISE

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

EATING

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.

  
  Member Comments About This Blog Post:

GEOCARYN 6/2/2011 7:35PM

    Peanut butter is excellent with apples and bananas!

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KIMBERTA99 6/2/2011 3:31PM

    Sounds like you are getting everything in order for eating and working out. I would definitely think about adding strength to your program. That is so awesome about adding more km to your runs! I just started doing the 5K your way Rookie running. Today is going to be my second day..very excited to start running again.

Keep doing what you are doing..I LOVE how motivated you are!! emoticon

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CONFIDO999 6/2/2011 9:43AM

    I think the cost is a little too much for Cooking Light. That healthy cookbook you bought will be a very good tool for healthier eating, so you shouldn't worry about the magazine.

Bugqueen's advice about adding strength training is excellent. Don't think of it as having to strain under heavy weights. There are a lot of non-weight strength exercises available on Sparkpeople--just check them out. Even doing squats is considered strength training, so you should be able to add a few exercises in without much trouble.

You are doing so well--congrats on the weight loss! emoticon

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ELLEYKAT 6/2/2011 8:48AM

    Cooking Light is a good magazine, but definitely not worth $85/year. I pay $11/year for it here in the US, and if it were any more expensive I wouldn't subscribe. It's not THAT great.

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HAKAPES 6/2/2011 3:40AM

    The scale showed today 83.0 kg (182.6 lbs). I know there is a lot of variance, as I weigh in every morning after getting up. But this is really funny.

Thanks for raising the awareness on endurance. I had this strange feeling in the last weeks, there are a lot of things going on in my body under the surface, but I was not sure. I wish I had a body fat monitor, and a blood pressure monitor. I have already ordered the heart-rate monitor.

The strength training is on the plan for later, although I don't know when. I hope, I will feel when it is time for that, like I did for running. Thanks for encouraging!

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BUGQUEEN90 6/1/2011 10:52PM

    You need the calories. You already run every day. There are improvements happening to your body that the scale does not detect, like increased endurance. One change to make at some point is to add strength training into your routine. emoticon

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Week's goals: nutrition in focus

Tuesday, May 31, 2011

I've read one of you writing the goals for this week, and I got motivated to do so.

As the exercise part goes well now, I thought to focus on the nutrition again. So here are my goals for this week.

1. Buy healthy food to fill up my kitchen:
- lean meat,
- low fat milk products,
- vegetables,
- fruits.

2. Buy a healthy cookbook in German, with kcal indication.
Dr. Ötker Schnell + schlank von A-Z
www.amazon.de/gp/product/3767007177/

3. Check out how to subscribe to Cooking Light.
Maybe subscribe, if the price is right.
(And thanks for the recommendation!)
www.cookinglight.com/magazine/

I think to look up some peanut butter, as it is not in my usual inventory, and was recommended now so many times.

It was so nice last week in the forest. During my run today, I was remembering, how much I get to like those trees. So, here's a pic again from last week.



This is the book, in English it would be "fast and slim from A-Z". Looks like the perfect book for me! The Dr. Ötker series was recommended in the Austrian SparkTeam - these forums are really helpful.

  
  Member Comments About This Blog Post:

BUGQUEEN90 6/1/2011 3:03PM

    These are fantastic goals, and you're already crossing some off your list. I need to make a plan for each week, especially now that summer is almost here and the schedule changes.
emoticon Looking forward to hearing about the recipes that you try!

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HAKAPES 6/1/2011 11:38AM

    I've finally found how to subscribe to Cooking Light - buried in several menues:
Customer Service \ Frequently Asked Questions \ For international subscriptions

https://subscription.timein
c.com/storefront/site/mm-intern
ational-newsstand.html

85 USD/year.

Comment edited on: 6/1/2011 11:45:01 AM

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ELLEYKAT 6/1/2011 9:55AM

    Wow, that books looks great! Hope you find some awesome recipes in it. =)

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CONFIDO999 5/31/2011 10:22PM

    I hope you can get a subscription to cooking light. It is a great magazine!

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LAURIE9404 5/31/2011 8:49PM

    Great goals! This plan sounds like it's going to really keep you moving in the right direction! emoticon Guess what?!?! you motivate me!

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NTSOHLTHNT 5/31/2011 8:39PM

    Kudos to you for getting the healthy foods, too. Exercising alone won't keep you there. What you put into your body is what you get out. With regard to the peanut butter, just make sure it doesn't contain hydrogenated/hardened oils, also known as trans fats. Those are bad for you and can raise your cholesterol despite your best efforts to lower those levels.

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