kingkeld's Journal, 20 December 2011

I'm down 700 grams since yesterday. 1 more kg and I am at my lowest, 3.3 kgs to reach my goal for 2011. I think I can make it - it's definitely a priority for me, and it will help keeping my hands out of the many snacks at work.

Ok ok... here it comes... I've been eager to be bragging about this ever since yesterday afternoon - but I didn't want to sound "desperate". :)

Yesterday, I read about a buddy running a 5K in 30 minutes - and I gotta say I was REALLY impressed. That's an AVERAGE of 10 kilometers per hour! Wow!

When I go to the gym, I walk 5.5 - 6.0 kilometers per hour, with spurts of one minute at 9 kilometers per hour. She really put me to shame!

This got me thinking - I wonder how long I CAN run, or at least job. I decided to put it to the test. I went, and I warmed up for a moment, and then put the treadmill on 7 kilometers per hour - too fast to walk, but kinda good for jogging. I wouldn't call it running as such. But enough to get my heart rate up, and demand a lot more than just walking.

I decided to do this until I was out of breath, or just couldn't go any more. Then I'd switch to walking for the rest of the session.

So how long could I go? Well, it's kinda hard to tell. You see, the machine stops after one hour! :) LOL! Yes - I actually jogged NON STOP for a FULL HOUR! I am completely stunned that I was able to do this. So I actually managed to jog 7 full kilometers. That's approx. 5 miles for you Americans.

Of course, my thighs are sore today, and they kinda hurt, but I made it though my morning exercises, and the workout actually made me feel better. There are some good stretches that help me a lot.

So now I can jog. Who knew? I'm gonna keep that up, I think. I want to get faster, and more efficient at running. I'm thinking to simply up my speed with .1 every time. So next time, it'll be 7.1 km per hour, then 7.2 etc. You get the idea. I think I should be able to get higher and higher this way, without tearing myself apart.

I've been walking a lot lately, I think I'm well enough at this that I won't strain anything. I will make sure to pay attention to my body though. I don't want any injuries that'll set me back. I'm on a mission here.

I slept like a baby last night - probably because of all the exercise. Today's exercise will be the morning workout, along with walking to the school tonight and do my last session with the kids. I think there will only be one, and we're gonna talk bass technique. It'll be a nice change of pace. Most kids are already on holiday break, but this one really wanted some one-on-one teaching, and I can make some extra money doing it, so why not? It'll be a nice evening. I really like "my" kids - they're an awesome gang.

Christmas is getting nearer - just a few more days! I have decided to take Friday off, so I have a couple of days before things here shut down. In Denmark, we celebrate Christmas Eve, the 24th of December. This is the BIG night of Christmas. Then we are off the 25th and 26th. 27th, 28th, 29th and 30th are normal work days here, and then 31st of December and January 1st are holidays. Of course, most of these are on weekends, so we don't benefit a whole lot from the holidays this year.

Wife and I are lucky to work at a place that is CLOSED between Christmas and New Year. So we actually get a little vacation out of it - get to spend some time together, and just enjoy each other's company. I'm really looking forward to doing this. I hope the weather is gonna behave. I wanna take her for some long walks, and I wanna make sure that I go to the gym as much as I can. Some (just a few) of me regular gym days they will be closed, so I will have to just go walk out and about instead. I figure I could put in an hour or two on a walk instead - just to get moving. It'll be all right.

I have 3.4 kgs to go to be below 80 kgs for New Year's Eve. I think I can make it. I dropped 700 grams since yesterday. Of course, this is re-gained weight after Indulgence Day, but let's see what happens. I am definitely gonna put in some effort to do this. I think it would be a nice, unexpected way to start the new year. Who knew that I would EVER be below 80 kgs? I hope I make it. We'll see.

Today I am thankful for
- the last teaching day before Christmas. I was thinking of bringing some candy, but I am afraid I'll be munching from it. Better not.
- Online radio. Danish radio is not for me at all, and I have spent all morning listening to classic rock. I highly recommend - so much good music. Check out their Christmas Rock station. You might like it!
- Coffee!
- Reaching a full hour jog yesterday
- A good night's sleep even if the cat is in heat and thus a royal pain
- Wife's pork chops for lunch.

Have a great day, everyone! I know mine will be awesome - again! Life is good!

183.6 lb Lost so far: 158.1 lb.    Still to go: 0 lb.    Diet followed 100%.

Diet Calendar Entries for 20 December 2011:
1224 kcal Fat: 34.53g | Prot: 77.69g | Carb: 158.64g.   Breakfast: Egg, Sliced Ham (Extra Lean), Rye Bread (Reduced Calorie). Lunch: Pork Chop, Mixed Vegetables (Solids and Liquids, Canned), White Potatoes (Flesh and Skin). Dinner: Ground Beef (95% Lean / 5% Fat), White Potatoes (Flesh and Skin), Mixed Vegetables (Solids and Liquids, Canned). Snacks/Other: Tangerine, apples, candy, Cookie, extra lean ham. more...
3069 kcal Activities & Exercise: Sitting - 4 hours and 45 minutes, Standing - 4 hours, Walking (moderate) - 3/mph - 45 minutes, Sleeping - 8 hours, Desk Work - 4 hours and 30 minutes, Music playing - 2 hours. more...
on diet kingkeld's own diet   losing 10.8 lb a week


1 to 20 of 25
Try intevals, more efficient than keeping same speed unless you are training for a marathon. Can't recommend C25K enough(also that means you can try out running as you only have to run for a minute at the time in the beginning. 
20 Dec 11 by member: sunshine_girl
Wow, I so look forward to reading your posts to see what you've gotten yourself into next. Jogging for a whole hour.....very impressive. You inspire me! Hope you have a great day, although I expect that you will :) 
20 Dec 11 by member: pkgardner
Sunshine - I have tried C25K - it's great. Trouble for me is that I use my phone and GPS to run the program - and I really like the way it works. However, it requires me to run outdoors, and just as in Norway, Denmark weather really sucks these days. :/ I am MUCH more comfortable in the gym. I am aware of the spurts being more efficient, and I am heavily debating with myself if I should do one or the other. I just kinda like the thought of me being able to go for a whole hour, pitching in like that. It's something I have NEVER even remotely consideret to be able to pull off! I mean EVER! ...and technically, I am already at the 5K. 7K, actually. :) But I think I need the intervals to burn calories, right? Hope you are doing good in the mighty viking nation. I miss your posts. 
20 Dec 11 by member: kingkeld
pkgardner - Thanks! I love writing these posts, and I love being able to record my progress. I love reading all my buddies journals and all about their shenanigans (isn't that an AWESOME word? LOL!) too. It's part of my daily rituals. :) 
20 Dec 11 by member: kingkeld
Grats on the run King! Its awesome your getting into fitness so much lately. Your so lucky to have that time off as well, hopefully you can get out and walk around. I love taking walks. I learn so much more about my neighborhood by walking around it at various times of the day. Your going to rock a record real soon (no pun intended, lol). I too am having all kinds of temptations from the holidays (Candy, Snacks, Nuts, etc). I wonder if this Christmas/Year End feasting isn't some type of instinct for us. The urges seem awfully powerful at this time of year.  
20 Dec 11 by member: posterchild66
Posterchild, I think you're right. Sometimes it feels like we HAVE to go crazy in candies around Christmas. It's one tradition that I am not sad to see go, honestly. Sure, it's nice to have all the sweets and all, but I am looking forward to a Christmas dinner where I am NOT over stuffed. I did the same last year, and I enjoyed it immensely. ALL previous years have really not been a pleasure due to over eating. This has already changed for me. A nice, large meal will be served, but I'll bring my scale, phone app AND brains to the table.  
20 Dec 11 by member: kingkeld
Yes, its funny now when I stuff myself and feel "ill" from it. I recall doing it at buffets in the states on almost a daily basis. Basically where you needed to loosen your pants to leave the place. Not to mention the other unpleasant after effects, lol. I need to research our Christmas dinner. I know we are having turkey, but not sure about the other stuff. My teens are not too happy when I get all healthy on them, so I need to have mercy for their sake. hehe.  
20 Dec 11 by member: posterchild66
Whoever would have thought it, KingKeld being so enthusiastic about exercise LOL..... The days the gym is shut - you could also see how long you can go on your exercise bike - you could try straight cycling, or intervals. Great time off to be with your wife and a good idea to go walking together :-). You are so near your goal now - I bet in the beginning, it seemed like an impossible task. I don't know about you, but I feel so light as i walk and move around. I still can't get used to the feeling and wonder at it every day :-) 
20 Dec 11 by member: Sk1nnyfuture
SkInny - I'm with you - it feels almost surreal to walk. Like walking on the moon. Hey, isn't that a Sting song? :) Good idea to bring the bike into play. It's been neglected lately, Gym won me over, and bike isn't needed as much. I figure three days at the gym and 7 workouts per week should be enough. But through the holidays it's not a bad idea.  
20 Dec 11 by member: kingkeld
Way to go buddy..I really like the idea you walking with your wife.. My husband and I used to do that every evening..we can only walk our driveway (2 tenths of a mile) 5 trips is a little over a mile...Can't walk on the main roads here..we may get hit by a tractor or by someone hauling cattle...and the teens out here drive like they are at the race track...SCARY!!!! Enjoy your day my friend...:o) 
20 Dec 11 by member: BHA
WOW, Keld. Jogging NON STOP for a FULL HOUR???????? You had me at walking 5.5-6kph. Now I know I have to step up my game. I won't be able to jog because I have a bum knee but, certainly, I can do better than 4-4.5mph. Will have to step it up. Thanks for the inspiration. 
20 Dec 11 by member: Helewis
:-)))))) KingK!!! Well done!! Sure that buddy of yours would be soooooo proud to read you've done a full hour!! Excellent! At this stage, the increments approach sounds like a good plan. You don't want to get disgusted by the whole experience and have setbacks. Try (there is probably a Danish version of the website), to help you plan your jogs and progress, according to your level of fitness and your objectives. It helps me a lot!!! 
20 Dec 11 by member: Maheva
Amazing job Keld!! :) you should be very proud of yourself!! And Ive beeen gone over the weekend, so im really late with this but your new pictures look great!!!! Very handsome and happy :) Oh and p.s I am sooooo jealous of your week off work!! Lol take care friend! 
20 Dec 11 by member: Shae206
Well done buddy!!! I'm glad the indulgence weight is slipping away for you!! I'm looking forward to mine doing the same ... but instead of down I went UP today!! Must be sodium for something. Enjoy your time off ... I too am very jealous!!! 
20 Dec 11 by member: madaboutmoose
A few months ago who'd have thought? I'm going to give it a go when this darned cold has gone...If I can do 5 mins I will be hour is awesome!! Well done. It just highlights the changes that have gone on un-noticed...REMARKABLE!!!  
20 Dec 11 by member: Di Happy
Losing weight allows us and our bodies to do accomplish things once never thought possible. It is amazing how much pressure the extra pounds put on our bodies resulting in exhaustion/soreness/injuries/, and it is amazing what we are capable of when the weight is removed. It is a wonderful cycle. Excersize helps us lose weight which in turn allows us to work out more and at a higher intensity which leads to more weight loss. Man I love this game! Congrats Keld! 
20 Dec 11 by member: Rpalmst
Fantastic, so happy for you Keld You certainly dont need the christmas spirit to make you feel good. You are way ahead already so christmas will be your icing on the cake. as long as you dont eat it all. Sazy x 
20 Dec 11 by member: sazy
I don't often say this but I must say OMG!!! I just saw the pics!!! You look AMAZING! What a drastic change. You are so tiny! lol. Also, way to run for an hour! You are ready for a 10k! You are such an inspiration! Thanks for sharing. 
20 Dec 11 by member: M.Trublu
That's Awesome! Ugh, I have no motivation to go to the gym :( I'm ashamed but it's best that I verbalize it instead of eat about it, when I think of gym I think of joint and ligament pain and surgeries and it all just scares me, I want to buy an under water Ipod and hit the pool in the gym!  
20 Dec 11 by member: saminole21
Saminole21, do they do "aqua fit" or "aqua aerobics" at your pool. This is good exercise and kind to your joints and is a bit more interesting and social. 
20 Dec 11 by member: Sk1nnyfuture


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