It’s been a month and a half since I decided to get back into shape. I picked up running and drastically changed my diet. No more soda’s, snacks or any of that stuff. I usually get up at 5 in the morning. Do my C25K routine¬† (every other day and at the end of the third day two resting days). I’ll explain in another post what the C25K program is all about. I did it back in 2008, and at that time it was working for as it is now as well. A great program to start running a 5K within nine weeks.[btx_image image_id=”600″ link=”/” position=”overlapright” on_click=”none”][/btx_image]

My weight has come done, and according to my current BMI (29.3), I’m not obese anymore! So things are going great. I’m still worried about injuries as I had them in the past from running, so I ordered a road bike! Cycling is a low impact sport which means less strain on your joints.

I picked a bike from Canyon sells their bikes directly to their customers to keep a low price. My brother picked up cycling as well, and he mentioned canyon to me. Two weeks ago canyon had their end of season sale. A great time to buy a bike! I picked the Canyon Endurance AL 7.0. An excellent bike for beginners. The downside is that I have to wait until the beginning of December to pick it up in Koblenz, Ger.

Until then I’m riding my city bike for some short distances. I bring my kids to school in my Gazelle Cabby (in Dutch known as a ‘bakfiets’) and commute to work by bike as well as it is only 3.5K.

I’ll keep you posted on the progress!

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End of week 2

I finished W2D3 of the C25K last Thursday. I’m allowing myself more rest days in between runs. I’m afraid I’ll injure myself (which happened in the past a few times). This time I’m going slow and steady. Losing weight and gaining strength is not a sprint. It’s a long distance run.

So what else happened? Well, my Apple Watch broke. The faceplate came off due to a swollen battery. Apple knows about this problem and extended the warranty with two more years. The extended warranty didn’t apply to me. The guy at the store was helpful but not the outcome I was hoping.

I got myself some superglue and glued the thing together. I wonder how long it will last. At least it’s working again. I missed this piece of technology around my wrist. Should be saving money for a Garmin forerunner 935. But it’s not going to happen soon as I’m eyeing to purchase a road bike!

I’ve been looking online at different road bikes. Just a simple bike to start cycling and I’ve got my eye on a Canyon Endurance 6.0 or a Rose Pro SL. Not sure which one to purchase yet but both companies have a great store in Germany. It’s a two-hour drive but worth it. The will do a proper fitting which is a big plus. Once my tax money is my account, it’s bike time!

I’ll keep you posted for week three. Should start W3D1 on Sunday.




This morning I finished W2D1 (Week 2, Day 1). I picked up the C25K (Couch to 5K) routine again after finishing this ten years ago. Back then the program helped me eventually in running my first half marathon: the Rock ‘n Roll Half Marathon in San Jose, CA. Three weeks ago I got triggered to pick up running again and since I was successful in the past why not give it another shot? It’s not just picking up running; it’s changing my lifestyle. Having a desk job doesn’t help your overall fitness.

I made a promise to a friend of mine (who got into running a year ago) that we are going to run the Rotterdam marathon together. Having a goal always helps me to get motivated. Same as I did ten years ago. Once you register for a race or event, it’s becoming real. Not sure which edition we’re going to run, but I’m aiming for 2020.

So here we are. Just got into week two. I am building up my stamina with some basic interval training. I’ll keep you posted!

Finished W2D1. . . . #C25K #cardio #running #treadmillworkout #treadmill

Een bericht gedeeld door Richard L (@becomingabetterself) op