I took two days off from working out after my 10K but that was more because I had to do some cleaning on Monday night and had an appointment at the beauty salon yesterday night.
Today my boss told me that I will get an extra bonus over last year because I’ve worked so hard. It’s not a small bonus. I can’t grow in my salary as I’m already at a top salary for my job in this company. This is the company’s way of thanking me for my hard work and a reward for my excellent evaluation over 2009. I’m very happy with this.
As my half marathon training started today it is also time to work on the last 15 lbs I’m carrying with me all the time. I don’t know how I’m going to lose it, not by any diet that’s for sure. Probably by just eating healthy as much as possible everyday. I want to run that half marathon next year without those 15 lbs.
Tonight the hub and I are having a movie night. Recently I got a subscription on a Dutch movie channel and I’ve been recording lots of movies since then so we’ll pick one of those.
Half marathon training week 1:
Wednesday: 30 minute endurance run, pace 7:09-7:24/km with 2 tempo runs of 3 minutes, pace 6:39-6:54/km. -> done, 4.26K
Thursday: Pyramidrun, pace 5:57-6:12/km, 100-200-300-600-300-200-100 m, 3 minute breaks.
Saturday: 20 minute endurance run, pace 6:57-7:12/km. Strenght training upper body.
Sunday: 6 km endurance run, pace 7:12-7:27 /km
Today my training for a half marathon started. I was prepared for a run after work: no wine last night, I was in bed by 10.30 pm, not such high heels today and drank enough water and it helped. It was a great run.
The pace for the training is based on running a 5K in 32 minutes. But as I watch my average speed today compared to other short runs and even my last 3 long runs I think I can try a higher pace. Also because I wasn’t tired at all after my 30 minutes. So I’m changing the pace times and start with paces that are based on a 5K in 31 minutes. I’ll try this for at least two weeks and if it still goes easily I’m changing them again.
Weather: 11 ˚C/51 degrees, cloudy, lots of wind.
Distance: 4.26 K / 2.6 miles
Average time: 7:03 /km
Average speed: 8.5 km/hour
Goal total km’s/miles week 16:
22K / 14.2 miles.
Total week 16: 4.2K / 2.6 miles
What’s for dinner:
Monday a burger with onion-chives sauce, potatoes and broccoli.
Yesterday Swedish meatballs with mushrooms in mustard-dill sauce with cranberry compote and rosti potatoes.
Today spaghetti with meatballs and tomato sauce.
Pic of the day:
Wednesday: Next week it’s Queensday in Holland (we have a monarchy), I’ll tell you more about that next week. The week after that it’s liberation day and it’s custom to decorate the streets than. This is our decoration which we share we our neighbours in our block (now you also can see the house I’m living in 🙂 )