Category Archives: Workouts

Thursday November 1, 2012: Autumn edition

Daily stuff:
I have become a member of the Dutch Athletic Federation: Dutch Runners. This is for recreational runners only. Besides the fact that you can ask questions at qualified trainers or get tips about running. There are several schedules available to for 5K, 10K, 15K and a half marathon. Also schedules for maintaining a 5K, 10K or 15K and a schedule how you can use these schedules if you want to go from a 5K to a half marathon.

All the schedules are written by Gerard Nijboer, a famous Dutch marathon runner. He has won a Silver medal at the Olympics of 1980 at the marathon. So this guy knows what he’s talking about. I have studied the schedules and they look very good and doable and every program follows perfectly onto the next program. There are even podcasts to download so you can have instructions and music on your phone or Ipod. I’m not using that, instead I’m using the interval function on my Garmin and use my own music.

Every schedule exists of 3 runs a week which is perfect for me. What I don’t like about most running schedules is that most of them have 4 or 5 or more runs a week. Three works perfect for me.

I’m going to use these schedules and start with a 6-week 5K schedule, followed by a 4-week 5K maintenance schedule. After that I’ll start with the 10K schedule but maybe not right away. I might extend the maintance weeks. I will try to plan at least 1 5K during the maintenance period.

What else is happening this side of the world?
Not much, weather has been weird from warm to freezing to lots of rain but hey, it’s Autumn, it’s all part of the deal.

We have a new government. Hopefully this will last the full 4 years. There will be a lot of economy retrenchements. The biggest one will be for health insurance. Every Dutch adult is obligated to have health insurance. We already pay a lot the past couple of years but as I understand it this will be doubled in 2014. But the higher incomes will pay more. As we have a double income it could be we will have to pay a lot more but I can’t figure out (yet) what we can expect. Nobody really knows, annoying. And the worst thing: I voted for one of the parties that’s in the government LOL.

My week in Autumn:



Tuesday morning I did P90X Plyometrics. Because of the time I only did half the workout which was also enough because it was a tough workout. A fun one but hard.
Total time: 33 minutes.

I took a short run Wednesday morning. Main goal was to get out there at 5.30 am in the dark which I did.

This morning I did a core workout followed by a 10 minute stretch. I didn’t know I still had muscles at my core but apparently I have because I sure felt them. Great workout.
Total time: 33 minutes.


Workout review October

Total time that I did something in October (exercise or walking): 26 hours and 25 minutes. This makes October my best exercise month of this year.  I did 19 workouts (13 last month).
Total km’s/miles this month: 27.2 K /16.8 miles. Not much but still more than last month.

I feel I’m back on the right track and will work on the same or better results for November.

Tuesday dinner

About two weeks ago I was watching a Jamie Oliver show on TV where he was making this recipe and it looked so good on TV, I had to try it. And it was good: Trapani Rigatoni with a rocket salad with Parmesan cheese and a simple dressing of olive oil and lemon.

You can find the recipe here:


Monday September 17, 2012: Mishmash

Daily stuff:
I was home alone with Bella last weekend. R. was toItalyfor his yearly trip to a motor exhibition.

Saturday morning I had another big job planned. I had to clean the street at the front of our house. I also cleaned the roof of the carport and all the wooden parts of the garage. Took me 3 hours to finish but the result was worth it.

Sunday morning after my run I decided to do some housework. I think this was the first time ever I did housework on a Sunday (except for ironing). Sunday is a day for fun things for me. But since R. was still inItaly, I did my chores that I otherwise had to do Monday evening. Now Monday evening is a free night.

But yesterday afternoon I was in so much pain. Working above my head for a couple of hours on Saturday made my shoulders and neck so sore. I can’t remember the last time I have been so sore, in the evening I could barely move anymore. I took it easy and went to bed early. Today it’s much better, now it’s just a healthy soreness.

We had great Autumn weather this weekend, I even sat outside in the afternoon. I love Autumn days like this, hope we will get more the next couple of weeks.

And sorry for no pics this time, I really need to make more pics to brighten up my posts.

@Biz: “bijwerken” means “update”. I’m a sucker for lists and track my workouts at a few programs.

Yesterday morning I did the last training of week 3. And although still not feeling a 100%, this was my fastest one since I started the program. Since one of my goals, besides running without walking, is to get faster at a 5K, I was surprised but very happy with it.

Run-walk ratio: 5-2-7-2-7-2-5-2 (24 minutes running, 8 minutes walking)
Weather:dry, sunny, little bit of wind,10C(50 degrees)
Distance: 4.6 K / 2.8 miles
Time: 00:32:02
Last song on Ipod before finish: Swing Out Sister – Surrender.

Weekly workout review:

Happy with last week’s workouts. My goal is 5 workouts a week, 6 is even better but 5 is the minimum.

Running is still going very well and I’m ready to move to the next level.

Bella and Fran’s Summer challenge: walk at least 30 minutes every day:

Days till the end of Summer (Friday September 21): 67 days
Success: 36 days
Fail: 27 days

We missed just one walk last week because of heavy rain. Autumn starts this Saturday, 4 more days to get our walks in but already know we’re going to miss Friday and maybe Thursday because Bella is staying with my Mom then.

Also know I’m going to make a new challenge for us for Autumn because it’s fun to try to have more walking than non-walking days.

Friday September 14, 2012: The Mishmash Edition

Daily stuff:

You may (or may not know) I got a new phone last month: the Samsung Galaxy SIII last month. And I’m totally in love with it.

It’s user friendly, it’s fast and there are so much more apps available for Android than for Blackberry. My favorite apps:


I used this app on my blackberry to for my appointments and my to do list.

Endomondo Sports Tracker

This one I used on the BB too to record my walks with Bella.


This is a fun app: you track your exercise and get points and medals for everything you do. You can add friends and have a friendly competition to see how you are doing compared to them.


This is an app from my supermarket. I make my shopping list on the computer or my phone (it synchronizes). Than I can sort the groceries on the walking route of my supermarket and at the supermarket I cross of the list on my phone.


My latest addiction, kind of Word with Friends or Wordfeud but with symbols and colors. If anyone is playing: let me know.


Even more addicted to this than to Mindfeud. I love music and I love playing music games. Again: if you are playing, let me know.

What are your favorite apps for your Iphone or Android. Let me know, maybe you have a great suggestion I can use too.


My news of the week:


  • September 11.
    Never forget!
  • Election day last Wednesday.
    Although I don’t like how politics is in my country these days, I did vote on Wednesday. Voting is a right and when you can you have to vote is my opinion.
    I have to say that the results were better than I expected and I hope we will have a government soon that will work to get our country out of the recession.  

What’s your news of the week?


Yesterday morning a short Yogalates workout, mostly leg work. These are not my favourite workouts but I do them from time to time for the stretching part. But no long than 30 minutes because after that I get bored (tempo is too slow).
Total time 21 minutes.

I did training 2 of week 3 of my 7W25K program this morning. I’m still not feeling a 100% well, this cold just isn’t coming, but I feel better than last Wednesday and was able to do the full training today.

Run-walk ratio: 5-2-7-2-7-2-5-2 (24 minutes running, 8 minutes walking)
Weather:dry, cloudy, wind, 12C (53 degrees)
Distance: 4.5 K / 2.8 miles
Time: 00:32:06
Last song on Ipod before finish: Rod Stewart – Maggie May.

Fran’s cook book project:

I have decided to stop with this project. I was so behind that at this point I had to make a recipe from one of my cook books every and that just isn’t going to happen. But that doesn’t mean I stop using my cook books and new recipes. I will keep doing that and post it on my blog.

Monday August 27, 2012: Mishmash

Daily stuff:

Saturday R. had a race in a town that’s a 30 minute drive away from home and I went there in the afternoon to watch him. A friend of ours who has never seen him race went with me. This was fun for me too because I had someone to talk to and watch R. race with.

Although these races aren’t about who’s coming in first but who’s riding the most steady rounds (lots of different motor bikes with different power) R. was doing fantastic. He loves trying to pass other bikers and he started fourth in the race and ended up begin first. But since it’s all about steady rounds, he didn’t win. But I was very proud of my sweetheart.

Bella was watching the race too


Saturday morning I did the same training as Wednesday, it went great. After only 2 runs I notice I start to like running again. It’s not an easy workout because I try to run the running parts faster than I used to and that’s going well but the walk breaks are very welcome.

Run-walk ratio: 3-2 3-2 4-3 4-3 3-2 (17 minutes running, 12 minutes walking)
Weather:dry, little bit of wind,15C(59 degrees)
Distance: 4 K / 2.5 miles
Time: 00:29:32
Last song on Ipod before finish: Glee Cast – Like a virgin

Yesterdays run went very well too. Strange weather, it started dry, then some rain with strong wind and at the end dry and sunny. And all of that in just 30 minutes.

Run-walk ratio: 3-2 3-2 4-3 4-3 3-2 (17 minutes running, 12 minutes walking)
Weather:dry/rain, windy,15C(59 degrees)
Distance: 3.9 K / 2.4 miles
Time: 00:29:30
Last song on Ipod before finish: Michael Jackson – Off the wall

Weekly workout review:

I’m very happy with this week results. All my runs went great and I can already say I start to love running again. I did all my planned workouts this week.

Bella and Fran’s Summer challenge: walk at least 30 minutes every day:

Days till the end of Summer: 66 days
Success: 21 days
Fail: 21 days

We aren’t doing so good on the challenge. Most of the days missed were due to the weather, either it was too hot or it was raining cats and dogs. But we’re not giving up and continue with the challenge.




Yes, I’m still doing the 365 cook project but haven’t made any recipes the past 2 weeks. It was too hot and I didn’t cook much and had no energy to go through my cook books to find recipes and choose meals that were easy to make but pretty boring.

Today, however, I made a new recipe from Nigella. It was a salad with avocado, cheese, ham and corn with a dressing of mosterd, red wine vinegar and olive oil. We also had marinated chicken that I grilled.

Friday August 24, 2012: The Mishmash Edition

Daily stuff:

I had to work only half a day today. Last free afternoon before the madness at work starts. Next week all vacations are over and daily busy business returns.

I have the evening to myself as R. is doing an endurance race with his brother tonight. Bridesmaids is on TV tonight and I haven’t seen it yet. I understand it’s a very funny movie.

Tomorrow R. has another race in the same town as tonight (he’s staying in a mobile home with his brother tonight at the circuit) and since it’s less than a 30 minute drive I’m going to watch him race tomorrow afternoon. A friend of ours, who never seen him race, is going with me.

My news of the week:

New topic. What caught my attention in the news last week. This can be anything from serious to gossip topics. It could have made me laugh, annoyed me, surprised me. Anything. Since I came up with this today, I haven’t get that much this week.

  • The ongoing news about the Robert Pattinson and Kristin Stewart breakup.
    What’s all the fuzz about, he already got a new girlfriend: me! 🙂

  • Dutch politicians trying to get my vote for the upcoming government elections in September.
    Promises, promises. As soon as they have your vote, they don’t keep their promises and hit me again in my wallet with new taxes or something else.

  • The nude photo’s of Prince Harry.
    Need I say more? I only laugh about it.

  • 21 years in prison that can be lengthened with 5 years every time for Andres Breivik. The idiot that shot 69 people in Norwaylast year.
    Put him away for life, he doesn’t deserve to live as a free man ever again.

  • Lance Armstrong.
    Personally I don’t really care if he used something or not. I admire him for coming back strong after fighting cancer and by doing that he’s an example for me to never give up.


What’s your news of the week?


Yesterday morning I did a short workout from The Firm Express, only weight exercises. I like these because they are short but it’s fast and the exercises are short and I sometimes need a second to see how to do the exercise and by the time I get it, it’s done already. But I think I will get better at it once I’ve done it more.
Total time: 20 minutes.

Today was a rest day.

Wednesday August 22, 2012: Happy runner

Daily stuff:

Thank you all for your positive comments on my running decision. For the record: I have no intention to stop running. I just bought a new jacket and 2 new shirts because I needed to replace them. With my next paycheck I’m buying new shoes because one pair needs to be replaced soon too.

I know there is still love for running in me, I just have to find it and today I took the first step.



The weather has cooled down yesterday to approx.22C(71 degrees) and I’m loving it. Bella and I hadn’t walked in over a week due to the heatwave and picked that up yesterday too. If she doesn’t take regular walks we can start all over again with getting her in shape. I have asked the vet about that during our last visit and she confirmed that a dog can lose it’s fitness base in a week, that’s how fast it goes.


Yesterday morning I did P90X Legs & Back. I love the P90X workouts, you can adjust the exercises to your own ability. There were a lot of chin ups and pull ups but I have a chin-up bar and I think that when I did I couldn’t make it. I used a resistance band that I strapped at the top of the door and did the adjusted exercises. Tony Horton litarely kicked my butt because today my butt is very sore.
Total time: 59 minutes.

This morning I started with my new program, going to call it 7 weeks to 5K. Every week has 3 runs and the runs for this week are all the same. I’m going to stop mentioning average speed per km and pace per km till I can run the full distance.

The run felt great, it has been a while that I felt so good during and after a run. I didn’t have trouble going out the door this morning because I knew I could do this. I was a happy runner this morning.

It was still a bit dark when I left, I think that I have to start running in the village within a month or so because then it will be too dark in the morning. That’s why I am doing 2 runs in the weekend where I can run with daylight.

Run-walk ratio: 3-2 3-2 4-3 4-3 3-2 (17 minutes running, 12 minutes walking)
Weather:dry, not much wind,15C(59 degrees)
Distance: 3.9 K / 2.4 miles
Time: 00:30:13
Last song on Ipod before finish: Queen- Somebody to love.

Book I’m reading

George R.R. Martin
A Song of Fire and Ice – Book4 A Feast of Crows

I finished the latest Karin Slaughter and it was a great book as all her books are. I have them all and read them all.

TV shows I watched last week

Private Practice.

I haven’t watch television last week, I sat outside every night. I only watched PP, we have still a few episodes left of last season that has started this week on Dutch TV.

Monday August 13, 2012: Mishmash

Daily stuff:

Wednesday last week I had a dinner date with my friend K. Due to busy schedules and because she moved there hasn’t been time to make an appointment but we catched up last Wednesday. It was great seeing her and we had a lot to talk about.
We went to an oriental tapas restaurant, I had never been there but the food was delicious.

Fish cookies

Beef rolls, rendang and pad thai


Saturday afternoon we had the funeral of my old colleague who was living together with my colleague that still works at our company. It was a beautiful service but it kept me emotional and quiet the rest of the day. After the service we drank wine or beer or soda to toast at her life, that was her wish and I think it is a beautiful think to close it this way.



It had been 3 weeks since I did a long run and had run just 4 times after that, no further than 5K /3.1 milesbut I wanted to do my long run Saturday. It was hard, probably one of the hardest ones I ever did. I had to take a lot of walk breaks but in the end I did it. It gave me confidence and I can continue with my half marathon schedule from this point.


Weather:dry, not much wind,18C (64 degrees)
Distance: 11.2 K / 7 miles
Time: 01:22:04
Average time: 07:20 /km
Average speed: 8.19 km/hour
Last song on Ipod before finish: The Doobie Brothers – Long Train Running.

Weekly workout review:

Countdown to half marathon: 69 days

Still not the workout week as I like to see them but better than the week before.

Bella and Fran’s Summer challenge: walk at least 30 minutes every day:

Days till the end of Summer: 66 days
Success: 15 days
Fail: 13 days