Tag Archives: Žana

Moja zgodba (Žana Jereb)

B013 Žana EatingZa Low Carb High Fat (LCHF) način prehranjevanja sem prvič slišala 23. novembra 2012, ko mi Klemen pošlje enega izmed člankov prof. Tima Noakes-a, spodaj pa pripiše: “Tole bo treba sprobat!”. Takoj preberem članek. Zdel se mi je zanimiv, ampak ker že po naravi nisem tip človeka, ki bi bil naklonjen prevelikim spremembam, me ni prepričal. Bila sem mnenja, da tak način prehranjevanja ni primeren zame – saj ne bom mogla teči, če ne bom zaužila dovolj OH-jev. Takrat so moje obroke sestavljali pretežno ovseni kosmiči, testenine, polenta, sadje, mlečni izdelki s čim manj maščob in občasno kakšne ribe. Že samo ob misli, da bi morala krožnik testenin zamenjati za kos mesa in zelenjavo pečeno na masti – o ne, ne, nihče me ne bo prepričal, da je za moje telo to bolj primerna hrana.

In res ni trajalo dolgo, ko se je Klemen odločil, da na lastni koži preizkusi LCHF način prehranjevanja. Brez postopnega prilagajanja je črtal vso hrano, bogato z OH-ji. Močno sem dvomila v učinkovitost takšne prehrane, zato sem se bolj kot ne iz solidarnosti do njega odločila, da bom za kosilo jedla isto kot on, s tem da sem si zraven pripravila še neko prilogo (največkrat testenine ali polento). Zajtrke in večerje sva jedla vsak po svoje. Tiste dni, ko sem bila v Žireh pa sem več ali manj jedla po starem. Vedno, ko si je za zajtrk ali večerjo pripravil kaj novega, mi je rekel, naj vsaj poizkusim. Sprva sem se trudila vzeti čim manjši košček, saj sem bila prepričana, da so maščobe nekaj najbolj nezdravega, zato sem se jih izogibala na vsakem koraku. Vseeno pa sem ga z velikim zanimanjem poslušala, ko mi je pripovedoval povzetke knjig in člankov o LCHF prehrani in o tem, kako so maščobe neupravičeno na slabem glasu. Postopoma, ampak še vedno zelo previdno sem ga začela posnemati tudi pri zajtrkih in večerjah. Tudi sama sem prebrala kar nekaj člankov na to temo, ki so me še bolj prepričali v to, da je sladkor sovražnik našega zdravja, ki se ga moramo v čim večji meri izogibati. In če LCHF poleg tega, da pozitivno vpliva na naše zdravje, tudi pozitivno vpliva na rezultate v vzdržljivostnih športih…odločitev je padla.

Tako sem se konec maja 2013 zavestno odločila, da iz svojega jedilnika črtam vse, kar vsebuje gluten – in to tudi takrat, ko bom v Žireh. Od takrat naprej si tudi za kosilo, ko sem bila v Ljubljani, nisem več kuhala prilog bogatimi z OH-ji. Sam začetek je bil težak. Prve tri tedne se nisem počutila dobro, bila sem brez energije in že iz iztekov sem hodila popolnoma omagana. Če ne bi imela ob sebi Klemna, ki mi je iz dneva v dan potrpežljivo razlagal, da bo kriza slej ko prej minila, saj je sam na začetku imel podobne probleme, bi že po prvih nekaj dneh obupala. Poleg tega so me tudi njegovi odlični rezultati v triatlonu (predvsem na IM Lanzarote in kasneje na Hawaii-h) prepričali, da LCHF prehrana res pozitivno vpliva na rezultate v vzdržljivostnih športih. Testenin kar naenkrat nisem več pogrešala, saj sem dobila novo mojo najljubšo jed – jetrca z zelenjavnim pirejem. Sicer sem imela kar nekaj težav, da sem dojela, da živila kot so jajca, maslo in živalska mast niso noben “bav, bav”, ampak tako pač je, če prej tako dolgo poslušaš, kako so škodljiva. Priznam pa, da se še vedno izogibam ocvirkov, ampak sem prepričana, da bo tudi to minilo :-).

Vem, B013 Žana Runningda spadam med bolj previdne osebe, zato potrebujem nekoliko več časa, da dobro premislim in se zares prepričam, kaj je dobro in kaj ne. Z vpeljavo novega načina prehranjevanja sem bila prisiljena tudi v to, da sem začela poslušati svoje telo. To mi je omogočilo, da sem lahko začela prilagajati LCHF dieto na način, ki ustreza mojim potrebam. In res, ko se je telo privadilo na spremembe, je počutje bilo iz dneva v dan boljše, kilogrami pa so kopneli sami od sebe. V zadnjem času se je začel napredek kazati tudi pri teku. Čeprav nekaterih treningov nisem opravila najbolje (predvsem na račun izpraznjenih glikogenskih zalog), mi je letos na vsaki tekmi dobesedno “letelo”, na nekaterih celo nad pričakovanji. Tako sem že v pomladanskem delu sezone izboljšala osebne rekorde v maratonu, polmaratonu in na 10 km in prepričana sem,  da so na vse te rezultate v veliki meri vplivale tudi spremembe v načinu prehranjevanja.

Kmalu bo minilo leto dni od kar sem spremenila svoj način prehrane in po pravici povedano: splošno počutje je super, tekla še nikoli nisem tako hitro kot tečem sedaj, zato ne vidim razloga, da ne bi nadaljevala v isti smeri oz. še hitreje :-)!

Žana Jereb

Osebni rekordi:

  • 2:35:55 (Maraton: Rotterdam, 13.4.14)
  • 1:14:27 (Polmaraton: Trst, 27.4.14)
  • 33:49 (10 km: Trst, 4.5.14)
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Moja zgodba – My Story (Žana Jereb)

B013 Žana EatingZa Low Carb High Fat (LCHF) način prehranjevanja sem prvič slišala 23. novembra 2012, ko mi Klemen pošlje enega izmed člankov prof. Tima Noakes-a, spodaj pa pripiše: “Tole bo treba sprobat!”. Takoj preberem članek. Zdel se mi je zanimiv, ampak ker že po naravi nisem tip človeka, ki bi bil naklonjen prevelikim spremembam, me ni prepričal. Bila sem mnenja, da tak način prehranjevanja ni primeren zame – saj ne bom mogla teči, če ne bom zaužila dovolj OH-jev. Takrat so moje obroke sestavljali pretežno ovseni kosmiči, testenine, polenta, sadje, mlečni izdelki s čim manj maščob in občasno kakšne ribe. Že samo ob misli, da bi morala krožnik testenin zamenjati za kos mesa in zelenjavo pečeno na masti – o ne, ne, nihče me ne bo prepričal, da je za moje telo to bolj primerna hrana.

In res ni trajalo dolgo, ko se je Klemen odločil, da na lastni koži preizkusi LCHF način prehranjevanja. Brez postopnega prilagajanja je črtal vso hrano, bogato z OH-ji. Močno sem dvomila v učinkovitost takšne prehrane, zato sem se bolj kot ne iz solidarnosti do njega odločila, da bom za kosilo jedla isto kot on, s tem da sem si zraven pripravila še neko prilogo (največkrat testenine ali polento). Zajtrke in večerje sva jedla vsak po svoje. Tiste dni, ko sem bila v Žireh pa sem več ali manj jedla po starem. Vedno, ko si je za zajtrk ali večerjo pripravil kaj novega, mi je rekel, naj vsaj poizkusim. Sprva sem se trudila vzeti čim manjši košček, saj sem bila prepričana, da so maščobe nekaj najbolj nezdravega, zato sem se jih izogibala na vsakem koraku. Vseeno pa sem ga z velikim zanimanjem poslušala, ko mi je pripovedoval povzetke knjig in člankov o LCHF prehrani in o tem, kako so maščobe neupravičeno na slabem glasu. Postopoma, ampak še vedno zelo previdno sem ga začela posnemati tudi pri zajtrkih in večerjah. Tudi sama sem prebrala kar nekaj člankov na to temo, ki so me še bolj prepričali v to, da je sladkor sovražnik našega zdravja, ki se ga moramo v čim večji meri izogibati. In če LCHF poleg tega, da pozitivno vpliva na naše zdravje, tudi pozitivno vpliva na rezultate v vzdržljivostnih športih…odločitev je padla.

Tako sem se konec maja 2013 zavestno odločila, da iz svojega jedilnika črtam vse, kar vsebuje gluten – in to tudi takrat, ko bom v Žireh. Od takrat naprej si tudi za kosilo, ko sem bila v Ljubljani, nisem več kuhala prilog bogatimi z OH-ji. Sam začetek je bil težak. Prve tri tedne se nisem počutila dobro, bila sem brez energije in že iz iztekov sem hodila popolnoma omagana. Če ne bi imela ob sebi Klemna, ki mi je iz dneva v dan potrpežljivo razlagal, da bo kriza slej ko prej minila, saj je sam na začetku imel podobne probleme, bi že po prvih nekaj dneh obupala. Poleg tega so me tudi njegovi odlični rezultati v triatlonu (predvsem na IM Lanzarote in kasneje na Hawaii-h) prepričali, da LCHF prehrana res pozitivno vpliva na rezultate v vzdržljivostnih športih. Testenin kar naenkrat nisem več pogrešala, saj sem dobila novo mojo najljubšo jed – jetrca z zelenjavnim pirejem. Sicer sem imela kar nekaj težav, da sem dojela, da živila kot so jajca, maslo in živalska mast niso noben “bav, bav”, ampak tako pač je, če prej tako dolgo poslušaš, kako so škodljiva. Priznam pa, da se še vedno izogibam ocvirkov, ampak sem prepričana, da bo tudi to minilo :-).

Vem, da spadam med bolj previdne osebe, zato potrebujem nekoliko več časa, da dobro premislim in se zares prepričam, kaj je dobro in kaj ne. Z vpeljavo novega načina prehranjevanja sem bila prisiljena tudi v to, da sem začela poslušati svoje telo. To mi je omogočilo, da sem lahko začela prilagajati LCHF dieto na način, ki ustreza mojim potrebam. In res, ko se je telo privadilo na spremembe, je počutje bilo iz dneva v dan boljše, kilogrami pa so kopneli sami od sebe. V zadnjem času se je začel napredek kazati tudi pri teku. Čeprav nekaterih treningov nisem opravila najbolje (predvsem na račun izpraznjenih glikogenskih zalog), mi je letos na vsaki tekmi dobesedno “letelo”, na nekaterih celo nad pričakovanji. Tako sem že v pomladanskem delu sezone izboljšala osebne rekorde v maratonu, polmaratonu in na 10 km in prepričana sem,  da so na vse te rezultate v veliki meri vplivale tudi spremembe v načinu prehranjevanja.

Kmalu bo minilo leto dni od kar sem spremenila svoj način prehrane in po pravici povedano: splošno počutje je super, tekla še nikoli nisem tako hitro kot tečem sedaj, zato ne vidim razloga, da ne bi nadaljevala v isti smeri oz. še hitreje :-)!

Žana Jereb

Osebni rekordi:

  • 2:35:55 (Maraton: Rotterdam, 13.4.14)
  • 1:14:27 (Polmaraton: Trst, 27.4.14)
  • 33:49 (10 km: Trst, 4.5.14)


B013 Žana RunningIt was on 23rd November 2012 when I first heard of Low Carb High Fat (LCHF) diet, when Klemen sent me one of the articles by prof. Tim Noakes and wrote bellow “This needs to be tested!”. I read the article immediately. And though I thought it was interesting, it didn’t convince me, as I am not very prone to excessive changes. I was of the opinion that such a diet is not suitable for me – because I could not run if I’m not consuming enough carbs. At that time, my meals consisted mainly of oatmeal, pasta, polenta, fruits, low fat dairy products and occasionally some fish. Even just the thought of having to replace a plate of pasta for a piece of meat and vegetables grilled on fat – oh no, no one will convince me that this would be more suitable food for my body.

And Klemen didn’t take long to try LCHF diet on his own body. He went cold turkey and removed all foods rich in carbs from his diet. I had strong doubts as to the effectiveness of such a diet, but I ate main meals with him out of solidarity and added my own carb rich side dishes (usually pasta or polenta). We ate separate breakfasts and dinners. And in the days when I was in Žiri, I ate the same as previously. Whenever he prepared something new for breakfast or dinner he told me to at least try it. At first I tried to take the smallest possible amounts because I was convinced that fat is something very unhealthy, so I avoid fat at every step. However, I listened with great interest when he told me summaries of books and articles on LCHF diet and about how fat has unjustifiably bad reputation. Gradually, but still very carefully I began to imitate him even at breakfasts and dinners. I too read several articles on this topic and was getting more convinced of the fact that the sugar is the real enemy of our health and that we should avoid it as much as possible. And if LCHF diet in addition of having positive effects on our health, it positively impacts performance in endurance sports… I made the decision.

At the end of May 2013 I stopped eating foods containing gluten, even when eating in Žiri. From then on I also stopped eating carb rich side dishes. The start was difficult. I didn’t feel well for the first three weeks, I was without power and even slow runs exhausted me. Without having Klemen around telling me that this crisis is only initial and that it will soon pass, I would have given up. And given his excellent results in triathlon (Ironman Lanzarote and then Ironman Hawaii), I was getting more and more convinced, that LCHF nutrition has really positive effects on endurance performance. I suddenly no longer craved for pasta, as I got my new favorite meal: livers with vegetable puree. Otherwise, I had some problems before realizing that foods such as eggs, butter and animal fat are not harmful, but that is the way it is, if you spend your whole life listening to such fallacies. I admit, though, that I still avoid cracklings, but this shall also pass with time J

I am more of a precautious person, so I need a little more time to form my opinion about things and make sure what is good and what is not. With the introduction of a new way of eating, I was forced also in listening more to my body. It gave me a way of adapting a LCHF diet in a way that meets my needs. And indeed, when the body got used to different fueling, I started to feel much better as the days passed and my weight dropped off as well. Recently, the progress became more apparent at my running as well. Although some trainings didn’t go well (mostly due to depleted glycogen stores), my racing performance really got another gear, performing above expectations. In spring season I already smashed my personal records in marathon, half-marathon and 10k and I am convinced that these results were largely influenced by changes in diet.

Soon, it will be a year since I changed my diet and to be honest: the general mood is great, I’ve never ran as fast as I’m running now, so I see no reason not to continue in the same direction! Or even faster 🙂

Žana Jereb

Personal bests:

  • 2:35:55 (Maraton: Rotterdam, 13.4.14)
  • 1:14:27 (Polmaraton: Trst, 27.4.14)
  • 33:49 (10 km: Trst, 4.5.14)
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Rotterdam Marathon – how to piggyback on your partner’s achievements

Besides being reassigned to kitchen responsibilities, another benefit that (alpha?) male gets from his faster female partner are free entries to races. Having such luck, my girlfriend Žana’s marathon personal best enabled her to get an invitation to 2014 Rotterdam marathon. And on preposition, that I would be pacing her, I managed to piggyback on her achievements and get a “pace-maker invitation”. Rotterdam marathon was chosen for its wonderfully fast course, on which I set the household marathon record exactly 3 years ago. Those were the days of 3-day carbo-loading, low-fat milk and plasma cookies. Good times!

Leaving nothing to chance: in-room meal preparation!

Leaving nothing to chance: in-room meal preparation!

Much have changed for me since then though, as “specializing” for Ironman triathlons meant exchanging quite a bit of speed for muscular endurance. Substantial change was on the nutrition side as well, living Low Carb High Fat for the last 16 months. Žana made even greater progress in her endurance foray, running 3:10 in 2011, participating in marathon in 2012 London Olympics and setting her marathon PB last year with 2:38:59. Her skeptical attitude coupled with my “pleasant” side effects of ketogenic miss-adventure (i.e. depression, lack of motivation and generally not-nice-to-be-around behavior) delayed her entry into Low Carb world. Though I didn’t push her, she made a choice to go gluten-free in the second part of 2013, while still adding carbs to the meals we were eating together. And after the end of the season, she started going Low(er) Carb, which meant eating the same main meals as me while still retaining some carbs in her diet in the form of fruit before and/or after harder runs. Eating a lot more healthy fats, she leaned out quite substantially, though she never had any weight problems. Her performance improved in trainings and B-level races as well.

My Saturday Low Carb launch (cooked bovine tongue, sardines, hard boiled eggs, cheese and olive oil)

My Saturday Low Carb launch (cooked bovine tongue, sardines, hard boiled eggs, cheese and olive oil)

Training went well for her over the winter and in early spring, so the spirit was high leading to Rotterdam. The only question that bothered me was, how long I was going to last.

The arrival to Rotterdam was hassle free, with organized transfer to race hotel. After some unpleasant experience with hotel meals at one of last year’s marathons, we brought all our food and portable stove to Rotterdam. Therefore the meals were a bit improvised, but high quality nonetheless.

My carbo loading meal (banana & peach & cottage cheese & full fat cream & maltodextrin)

My carbo loading meal (banana & peach & cottage cheese & full fat cream & maltodextrin)

On Friday evening I started my usual carbo-loading protocol, being in quite heavy training through the week on only around 120 g of carbs per day. So a 170 g carb dinner in the form of banana & peach & cottage cheese & cream & maltodextrin was a full blown desert for me. On day before marathon I continued to carbo-load with fruit, maltodextrin and full-fat dairy products, consuming a total of 400 g of carbs. On Saturday we also had a short run with few strides and in the afternoon was time for race briefing. Needless to say, I felt a bit strange surrounded with African runners with PBs in the range of 2:0x. Kind of like a black swan 😉 

My race equipment

My race equipment

Organization was top notch. Even pace makers received their own drinking bottles, all transfers to start and back to hotel were organized, each participant had his own bed in a center right near the start, and there were no waiting lines for toilets. I could certainly get used to doing marathons in such manner!

Though, when we walked to the starting lines on the next morning with all those top African runners I felt a bit strange. But I got a fair share of “discrimination” in pro-warm-up area, where I was asked for my bib-number twice! In such situations it would be better if my skin wasn’t white 😉

Race briefing

Race briefing

We both started just after the first line super-fast athletes and the first kilometers flew by in set tempo. Žana’s plan was to run under 2:37, which meant a 3:43 per km. My plan was to pace her for as long as I could, hopefully to at least 27th km, as the difficult part was from 23 – 27th km into full headwind over a big bridge. Opening kilometers flew by and the half marathon mark came in 1:18 flat, which meant we were (or better, she was) around 30s under the plan, so all was OK. From then on, I started to suffer progressively, showing lack of appropriate marathon training and also knowing, that the hard part was still ahead. I really worked hard to stay in front of Žana from 23 km on, going well into my red zone into headwind and over the bridge. After 26th km I was in survival mode, and just before 28th km, when seeing how strongly she ran, I called an end to my pace making duties. I barely managed a few encouraging words before she was out of my sight.

Resting areas 300 m from the start

Resting areas 300 m from the start

The last 14 km seemed like eternity for me and running through less populated districts of Rotterdam certainly didn’t help. The atmosphere before the finish lifted my spirit a couple of notches and made me forget about my tired legs so the relief at the finish line was quite substantial.

Back at the race center I found Žana in all smiles, running a PB of 2:35:55! She managed a negative split for a second half (1:18:01 + 1:17:54), so she finished very strong, still feeling good after I dropped off. And that time meant that my 3 year old household marathon record was trashed! Finally! Needless to say, we were both happy!

We were not so pleased about drug testing, the second time for her in Rotterdam. Being tested on a day before the race, she got “lucky” again as a random pick after the race. It’s not easy to provide a urine sample after a marathon, believe me!

Post marathon recovery meal

Post marathon recovery meal

After the test it was time to get to hotel for a dinner with, unfortunately, not many non-gluten choices. Though lasagna and sandwiches were very appealing, I ate hard boiled eggs, cheese and roasted ham. Not an optimal meal, but who would complain after such a perfect day!

To round up the voyage, I must emphasize two important points learned along the way. First of all, I am more and more impressed on the way she ran the whole marathon. If I ever saw a perfect realization of hard training, this would be it, as indicated by her splits bellow. Her consistent pace from 25 km on, when the marathon really starts is very promising for future races. She consumed only one and a half sport gels and never faded, which is quite contrary to what happened to me back in 2011. This only confirmed my prior belief, that the importance of even pacing throughout the marathon is vital for optimal result.

Split time comparison of current (left, hers) and previous (right, mine) household marathon records

Split time comparison of current (left, hers) and previous (right, mine) household marathon records

The other lesson we learned is that preparing your own food is worth of extra hassle. Although the food at the hotel was probably top quality, it is still better to fuel yourself with food your body is used to. Gastric issues are really the last thing you want to encounter on 30 km with no toilets around!

So all in all, I am very happy and proud to hand over the household marathon record! And looking forward to spending (even) more time in the kitchen 🙂

Good times ahead!

Happy!

Happy!

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