A day in my life: Wednesday April 21, 2010

Thoughts:
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.

Exercise:

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.

Stats:
Weather: 11 ˚C/51 degrees, cloudy, lots of wind.
Distance: 4.26 K / 2.6 miles
Time: 00:30:00
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 🙂 )

Daily Quote:
A diet is a selection of food that makes other people lose weight

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16 responses to “A day in my life: Wednesday April 21, 2010

  1. That is so awesome that you get a bonus 🙂 Have a great night!!

  2. Great work FRAN! I almost didn’t recognize you’re new home – looks great I love the make over 🙂

  3. Wow a new look blog….I like it lots, I also like change – as you have noticed.

    Well done on the fantastic achievement at work – Great feeling when management recognizes one’s hard work, makes you want to give more.

    Good luck on the new training schedule – am sure you will do it.
    Did you get my email with the link to a site written by a runner???
    Copied you and Syl?

    Interesting meals…mine are so plain compared to yours…

    Great to see where you live, now I can imagine when I think of you.

    Have a good evening…

  4. You surprised me with the new look to your blog – it looks so clean! And congratulations on your BIG bonus – that is fantastic news! Any ideas what you’ll be spending it on??? Running shoes perhaps? 🙂

  5. Congrats on the bonus. Nice to be appreciated like that. You obviously deserve it!

  6. Congrats on the bonus. There is nothing better!!! Hope you had a nice movie night!! Cant wait to hear about Queens Day!

  7. Hooray for the bonus!!

    I like the new layout, too.

  8. Grats on the bonus – that sure is nice!

  9. I did a double-take – wasn’t sure I was at the right blog! Nice clean new layout!

    Congrats on the bonus – that is wonderful and I’m glad for you that your company recognizes all of the hard work you do for them! Do you have anything special you are going to spend it on?

    Oh, and a 5K in 31 minutes? WOW!

  10. Congrats on the bonus!!!

    You are doing great!!

  11. Congrats on the bonus – what fabulous news!!

    And good job on the training…are you following a specific training program at all??

  12. Wow! You are getting fast! Congrats on the bonus. I’m sure you deserve it and more. I love that quote by the way! Very funny 🙂

  13. Great work on the bonus!!! You deserve it.

    My family still remember Liberation Day and all the Canadian soldiers.

    My dad will celebrating Queensday right along with you.

  14. onelittlejill

    I think you are fine to go for a faster pace if you would like…you have a lot of training ahead of you. Incorporate some speed work and trust me, you will get faster!!!

  15. Dear Fran,
    Wow! Has it been that long since I stopped by your blog! I love the new look. What is the photo at the top or where was it taken? So interesting.

    Please come back to my blog and sign up for the BLOG MY RUN challenge. I don’t mind sending you a package if you win. It would be my pleasure to send a package to a friend, no matter where they live in the world.

    I love reading about your training plan. It is so very interesting. Where did you find it? You are going to have such a great Half Marathon experience, I can’t wait!

    Congrats and big excitement on your news. I am so happy that you will soon have a new special puppy or doggie in your life again. Do you feel like the energy in your house is all ‘wrong’ since your beautiful dog passed away? I know that may sound like a strange thing to say, but that is exactly how I felt after our first beloved retriever passed. The energy in the house just felt wrong.

    We adopted another little golden retriever about a month after our first friend died and we love her dearly. It is always interesting to see a new personality unfold, new quirks, new tricks, new communications.

    Take care and I’m going to back and look all around your new blog page…

  16. Congrats on the bonus!! Great job.

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