A day in my life: Sunday November 29th 2009
Health week 48:
Goal 1 (lose weight every week):
Weight result November 26th:. : +0.3 kg/+0.6 lbs
Goal 2 (eat healthy every day):
Monday: Pink, Tuesday: Purple, Wednesday: Pink, Thursday: Purple, Friday: Orange, Saturday: Purple, Sunday: ?
Pink (my favourite colour) day = good day. I only eat healthy food and exercised.
Purple day = okay day. I did eat healthy but didn’t exercise or I didn’t eat completely healthy but did exercise.
Orange day = I’m in trouble. I didn’t eat healthy and I didn’t exercise.
As soon as I start the new WW program I will change this goal in daily points totals.
Goal 3 (work-out 5 times a week):
Monday: Matt Roberts weight loss plan, week 1, training 1
Tuesday: -
Wednesday: Interval training, 4K run
Thursday: -
Friday: -
Saturday: St. Nicolaasloop, 5K
Sunday: -
Goals week 48:
1) Workout 5 times -> no, 3 times
2) Get at least 5 pink days -> only 2
3) Get 7 hours sleep a night -> yes every night
Thoughts:
Cessie about your question if being busy makes me feel if I eat less healthy. The answer is no, I just don’t make the right choices for my dinners. My breakfast and lunches are always healthy. I need to go back to cooking more light dinners than I do now.
Still waiting for the new WW program to be launched online. I’ve read that it’s launched on December 5th. I’m starting with counting as soon as it’s online. Don’t see much use in working with the present program as it’s changing shortly.
Exercise:
St. Nicolaasloop Bunschoten
Yesterday there was this run. Start was at 5 minutes walking from home. When I got up it rained hard. So I’ve waited till 10 am and then the rain radar said it should be dry for at least half the run. So I did sign in at 10 am, went home and put on my running clothes and R. and I went there around 11 am.
Start was 11.10 am so we didn’t have to wait long.
There weren’t many competitors, 248 over 3 distances. It didn’t rain my entire run but there was a very strong wind (what’s new lately). I passed a few right at the beginning and from that moment I didn’t let anybody pass me. There were 3 ladies behind me and after half the run I heard them talking behind me so they were catching up with me. I thought to myself “no way they are going to pass me” so I ran a bit faster and stayed in front of them till the finish. I finished in 35.12 which is a new PR for me at a 5K run. I think I could have finished faster if there hadn’t been so much wind. And ……….. I didn’t finish last this time, there were at least 10 more people behind me.
It was a great run, my legs felt great and I was very happy with my finishing time. At the end we’ve got a can with a spiced cook in it.
As a reward I gave myself today off from working out.
Sinterklaas was the starter of the run:
Zwarte Piet did a run around the track too:
First round around the track, I’m the one with the blue hat:
Almost at the finish line, I always look terrible at the finish line 
The gift: a can with the cookie in it. The picture on the can is a picture from a run which is held in May in my village.
The Ultimate Diet Log:
Nutrition tip: Most fruit-flavoured yogurts have little or no fruit but plenty of added sugar. Try adding fresh, canned, no-sugar-added fruit to plain yogurt.
Fitness Factoid: Walking can lower your blood pressure and diabetes risk. In an 8-week-study, woman saw their systolic blood pressure (the top number) drop by 7 points and their diastolic (the bottom number) drop by 5 points after boosting their average daily step count from 5, 000 to 9,200.
Quote: “I’ve been on a constant diet for the last two decades. I’ve lost a total of 789 pounds. By all accounts, I should be hanging from a charm bracelet” Erma Bombeck
Positive today:
Actually yesterday but still happy about it today: a new PR on my 5K.
Daily Tip/Quote:
To be interested in the changing seasons is a happier state of mind than to be hopelessly in love with spring.
George Santayana
A day in my life: Sunday November 1 2009
Exercise:
I did it! I ran my 6K today. It was though, it was hard but it was so much fun too!
It was in the woods, I’ve never run in the woods before. There were two really big hillswhich I had to take twice, I couldn’t run to the top so I walked and there were lots of lower hills. I even had to jump over a big piece of wood. My time was 46.42 (at 3K 22.30), a bit slower than I have planned but I hadn’t expect such big hills and there was a lot of wind. It stayed dry till about 10 minutes before my finish, it then started to rain very hard so I ran a little bit faster then.
I already know I want to do this next year again and then try to improve my time.
Before the start:
Start:
Action picture:
At 3K:
Finish:
The Hot 100 – Going out with a bang
Week October 22-October 31:
Lose at least 6 kg / 13 lbs, starting weight 09/23 182.8 lbs.
This week +0.8 lbs, total loss during the hot 100: -3.1
Reduce fat% with 2 points (09/23: 43.3).
Final result at December 31th
Exercise at least 4 times a week with at least 2 runs in a week.
Th 22: Running 5K
Fr 23: No exercise
Sa 24: Running 6.3K
Su 25: Matt Roberts weight loss plan week 2, training 2
Mo 26: Matt Roberts weight loss plan week 2, training 3
Tu 27: No exercise
We 28: No exercise, home late after work
Th 29: No exercise, home late after work
Fr 30: Running, Intervaltraining.
Sa 31: Housekeeping, gardening
Complete the 30 day shred between September 23th and December 31th.
Started on October 2nd, 6 days finished
Finish 2/3 (=24 workouts, total=36) of Matt Roberts 90 days weight loss plan
Completed 6 out of 24 workouts.
Sleep at least 7 hours a night.
Yes, got 7 hours every night, sometimes more.
What’s for dinner:
Yesterday I’ve made a sandwich with rocket salad, tomato, egg and fricandeau.
For snacking we had some cheese and some piece of saucage meat.
Sunday smoothie (yes it’s back, I still make one every sunday but forget to make the picture):
pineapple, forest fruits, a bit of low-fat yoghurt and pineapple juice.
Thoughts:
Yesterday I did my housekeeping and we made the garden ready for winter, trimed where necessary. We had a quiet night at home. R. was watching tv, I was making some Japanese puzzles and did some reading.
Today has been all about the 6K run, as soon as we got home I made hot tea for the both of us and had a piece of chocolate with it, I really thought I deserved that.
Tomorrow is the start of my new set goals till Christmas. So that means lots of working out, eating healthy and lose some weight.
Itunes shuffle playing right now:
Bruce Springsteen – Born to run
Positive today:
Ran the Maple Leaf Cross
Singelloop Utrecht 09-27-2009
I DID IT!
I’ve run my first 10K race and finished it in 1.19.35.
At 10.45 am I’ve met my best friend K at the train station in Amersfoort. In the train we’ve met a lovely married couple, he was 62, she was 61, they were going to run also. She’s giving me a tablet which contained carbs which I should take at 5 km and that would give me an energy boost. Well I did take it but still waiting for the energy boost.
At the train station in Utrecht we’ve met our other friend W. and the three of us walked to the start of the run. At that time it was 11.15 am so we had to wait for 1 hour and 15 minutes. At about 10 minutes before that start we said goodbye and I walked to the starting line. I stood at the back so I wouldn’t start to fast.
I walked towards the starting line, turned my ipod and heart rate monitor on and started running. People were passing me by all around me but it didn’t bother me: I was running just for me. The first 1K was a tough one. Between 2 and 4K it went allright but I’ve noticed that I haven’t recovered completely from my cold and it was hot.
At the 5K point I got myself some water and decided to walk for about 2 minutes. After that I walked for about 2 minutes at every next K sign and sometimes also in between. If I hadn’t done that I wouldn’t have finished.
Already before the 5K point I was one of the last persons, never been the last one, running and most of the public left already. But the ones who were still standing there cheered to me and applauded for me. At the 5K point a little girl ran a bit with me, yelling that I should hold on, it was so sweet. Later at about 8K an official also ran a bit with me.
Finally the last K, I could see the finish line and at 750 before the finish my friends were there yelling and screaming at me to keep on going. They really helped me through the last metres. Then at my ipod (did that on purpose) Rocky’s theme: Gonna fly now and the last 500 metres I took a sprint towards the finish. I gave it all those last 500 metres. K. told me that she saw me doing that and said to W. “look she’s taking a sprint”.
At the finish line the speaker said: There’s Franciska from Bunschoten, you go girl, you can do it. This made me run a few steps harder.
Finally at 1.19.35 I crossed the finish line, got my medal and went looking for my friends. We went to the city to have a drink together and I was home at about 4 pm.
Even though I had to walk a few times and I finished almost last (I passed two men who finished behind me) I’m so proud I made it. I’ve not been well this whole week so I’m happy I finished. From this point on it can only get better.
Before the start:
Almost at the finish:
Sprinting towards the finish line
My medal
Emiclaerloop Amersfoort 08-26-2009
The entire day I didn’t feel very good, I started to get nervous for the run. At the end of the afternoon it started getting hot so I started to get worried. I don’t run that well when it’s hot.
K. had dinner at our place before we went and we left at 6.30 pm for the starting point, this was about 10 minutes from home so we were there on time. We picked up our starting numbers and then we waited till we could start.
Our run started at 7.35 pm and right from the start I knew I’ve made a mistake. I started to fast, I let myself carried away by the other runners. I had a hard time finding my own pace and looking back I never got it during the run.
I was supposed to run 7.5K, three rounds of 2.5K. The first 2.5K I passed the finish line at 16 minutes what was fast for me. But in the second 2.5K it all started going wrong. I became overwhelmed with the heat, I felt dizzy and decided to walk for a minute or so. I tried again to run but had 2 walk two more times. I just couldn’t do it. Halfway the second 2.5K I decided that I would stop at 5K and so I did.
Afterwards I was so angry and disappointed in myself. I’ve trained for this, I knew I could do it and still I failed. I’ve been grouchy all night.
Today I’m still not very happy with what happened last night but made some decisions and try to see things positive:
- I’ve made a Dutch girl gets healthy plan which I put in my weekly weight challenge and will update every week.
- I am going to train hard next month for my 10K.
- I am going to run the 10K on September 27th and I am going to finish it. Even if this means that I have to crawl across the finish line.
- Positive: I did finish the 5K in 36.18 which is almost 1.5 minute faster than my last run in June and I walked three times.
I’m so proud of my friend K. She finished in 40 minutes which means she’s going to run the 10K under an hour! You rock girl!
Some pictures of yesterday:
K. and I before the start
Passing through at 2.5K
Finish at 5K
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