Thursday, June 16, 2011
I ran today with a very good friend, who also run a marathon recently. We ran on the track around the Margit-Island in Budapest (Hungary). We ran without music, as he thinks it's easier to keep his own pace, and not to take the pace from the music. We only ran 5K, but we also ran faster, with 5-5.5 min/km, while I usually only ran at 6 or 7 min/km. So, this was challenging for me.
I got some good advices:
- Running at the same pace is preferred for long distance. If I vary the pace, it is more difficult for the muscles. Unless my goal is to make it harder for my muscles.
- Breathing trough the nose is preferred, as this way the body gets a constant flux of oxygen. The difficulty is, he said, that the body needs to be conditioned to function at a lower flux of air, and after a few minutes the blood changes to be able to take up more oxygen, from the same amount of air in the lungs. If I run at a steady pace, and breath with the same flux, the blood composition adapts easily.
- Over 12km per day, the knee-muscles are under heavy load, and I should pay attention to them. It is better to run 12+ km only every other day, to have the muscles retract. Running downhill is very dangerous.
It looks like when I run with company, I learn something new about running.
After running, we drank a bottle of water here:
Otherwise, I enjoyed the healthy menu at the training, which we requested before. :-)
Wednesday, June 15, 2011
(Wed 15 Jun 2011)
Today, hot day, traveling, lots of snacks. Although, I ate a lot of vegetables and fruits as the snacks, the sum passed over the calorie range. So, even with fruits, it is easy to go off limits.
I shouldn't have eaten that:
- big yogurt in the morning, only half size,
- take the big salad for lunch before the main dish,
- eat that fruity snack bar,
- take an extra yogurt in the evening,
- two plates of strawberries, just one,
- six nectarines, only two.
But somehow I was hungry. I was drinking enough today, 12 cups of water.
For exercise, I made a 2h walk in Szombathely, on the way to Budapest. This city traces back to Roman times 2000 years ago, Savaria. I was living there for 3 years before moving to Gleisdorf.
Tuesday, June 14, 2011
(Tue 14 Jun 2011)
AN ACTIVE TUESDAY
Today I worked 12h, as yesterday was a day off, and last week I was on the conference, there was a lot to do.
Then back at home, I ran a 10K distance.
Once I've read in a survey that managers were asked if they know which one is the most active day of the staff. Half of them had no clue, the third of them said Tuesday, the rest mentioned other days of the week.
My nutrition was not very well planned either, as I've spent most of my calorie budget on snack bars for snack time and dinner, totaling 12 snack for the day.
The run was interesting. I didn't really plan for 10K, I was like that if it goes, it's OK, if it's too hard, then I let it go. So, the first 3-4 km was like dragging myself forward, I almost fall asleep. Then after 5-6 km I started to wake up. And funnily, I was the most active on the last 1000m, I was even speeding up, and was hard to stop at 10K.
Who understands this. I thought that at the end of a 10K run I am supposed to be tired, not energized. www.endomondo.com/workouts/o2
Tomorrow, I travel to Budapest (Hungary) again with the train (5h). I organized a training with a friend of mine in organizational development, the topic is working with resistance, this will be from Thursday to Saturday.
As an organizer, I took the liberty to order a healthy menu for the 3 days. I asked the hotel to send the menu, which was a traditional heaps of carbs+fats for the main dishes, in great Hungarian style, with then the same amount of calories of sugar+fat for dessert. I often see that the dessert is the same amount of calories, as all the dishes added together before dessert.
So, I requested to change the heaviest options. Somehow, the 2nd edition still had cream of mushroom soup (this is an ultra calorie bomb in my eyes) and brownies with vanilla sauce (on which planet is the brownie a low-to-moderate calorie dessert?), and similar. We changed these, too, so the 3rd edition of the menu now is about 70-80% healthy, moderate calorie level dishes.
For the coffee breaks, we will have only drinks in the morning, and drinks+raw fruits+raw vegetables for the afternoon. I hope the group will like it, too. If someone wants to eat heavy, s/he can still go for double portion sizes.
A friend of mine is also coming, I asked him to bring his running stuff, so we can run together.
OMG, this was my 2nd 10K. Shouldn't I really be tired?
I go and make my sets of pushups for the extra points for the fitness tracker.
What a funny day.
Monday, June 13, 2011
(Mon 13 June 2011)
My exercise today was minimum, only a 2km - 25 min walk.
I notice that when I do a long run of 7-10K, somehow the next day running doesn't happen.
I was catching up with all my trackers and logs today, which gives more awareness on where I am. My learning is that still, after 4 months of consistent tracking, with eyeballing and thinking I estimate the calories 25-30% less, than they are in reality. This 25-30% can actually make the difference between weight gain or weight loss. So, I better track accurately.
Gleisdorf at night
In the evening, I was really craving for snacks, but then looking at the tracker convinced me to just drink a glass of water.
Otherwise, I slept 8h for 3 days in a raw, which feels good. Somehow, during the nights I could only sleep 7h, but then I completed later during the day.
Sunday, June 12, 2011
(Sun 12 Jun 2011)
Today, I slept 8h at night, and another 1h30 in the afternoon on the train. It's funny there is a direct train connection between Budapest and Gleisdorf, only 4h40min. I love traveling by train. Hopefully my Ghrelin levels will be down by tomorrow! :-)
I ran 4K + 1.5K today, in 30C super hot. I decided to run before my train trip, to use the trip as having a good rest. I ran again in Lagymanyosi Bay, which was beautiful.
I'm at home finally in Gleisdorf, so tomorrow I can eat my own food again.
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