Tag Archives: P90X

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:

 

Workouts:

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: http://hotcooking.co.uk/recipes/61/jamie-oliver-trapani-style-rigatoni

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Thursday September 20, 2012: Jubilee at work

Daily stuff:

I won’t be blogging tomorrow. In December I work 10 years at my company which makes me a jubilee this year (they celebrate 10, 20, 30 and so on at my company). R. and I and all the other jubilees this year and their partners are invited for a surprise day. We don’t know what we are going to do. All that we know is that we have to be at work at 8.30 am and will be back at 11.30 pm, we have to bring clothes that can get dirty and it’s somewhere about an hour drive from work.

There will be taken photos all day but I’ll bring my own camera too so I can tell and show you on Monday what we have been doing.

R. brought Bella to my Mom before work this morning which means she isn’t at home now, which is always weird and I already miss her. I’m going to pick her up Saturday morning.

Yesterday it rained while the sun was shining too which means: rainbow! I love rainbows. You can also see on the picture a piece of the carport with the roof I cleaned last Saturday and the wood of the garage I cleaned.

 

Workouts:

Tuesday morning I did a P90X workout: Kenpo X. First time I did this workout and it was fun, fun, fun. Lots of boxing moves but explained in a way that I could follow it and no complex moves either. I loved this workout.
Total time: 58 minutes.

I didn’t run yesterday morning. I’m having a hard time getting used to the dark and colder weather early in the morning. From last year I know it will pass but it couldn’t get me out of the door yesterday.

This morning I did a sculpt & tone Zumba workout. Again: fun, fun, fun. I had 2 fun workouts in a row and enjoyed them both very much.
Total time: 44 minutes.

Food:

Tuesday

 

R. does maintenance at a fish factory on Tuesdays and he brought home some microwave fish dishes. It is a new product and they wanted us to try it. I have to say that it tasted pretty good although I don’t think I would buy it when it is available in the supermarket.

Wednesday

I had to use up some things in my fridge like mushrooms and potatoes. We had a piece of beef with mushrooms, baked potatoes and carrots with peas.

Thursday

An oven dish I have made before: minced meat with herbs with red cabbage and mashed potatoes. Very easy to make and always good.

Book I’m reading

George R.R. Martin
A Song of Fire and Ice – Book 4 A Feast for Crows

TV shows I watched last week

Private Practice, Necessary Roughness, Mad Men,Dallas, True Blood, The Mentalist, Parenthood, Game of Thrones.

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.

Workouts:

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.

Stats:
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.

Wednesday May 9 – 2012, The workout edition

Thursday

 

Did a workout from The Firm: Total Body Toner. A complete body workout with weights. Nice workout.
Total time: 40 minutes.

Friday

Rest.

Saturday

I had 11K planned but the past couple of days I didn’t feel well. I decided to go out and try it anyway but it wasn’t working. My right calf was bothering me a lot too. Some days it just isn’t happening and you have to take your “loss” which I did. At least I did something.

Stats:
Weather:dry, clouds, windy, 10C (50 degrees)
Distance: 3.2 K / 2 miles
Time: 00:23:11
Average time: 07:15 /km
Average speed: 8.28 km/hour
Last song on Ipod before finish: The Village People – YMCA.

Sunday

Rest.

Monday

Great run! I saw my first sunrise of this year, weather was perfect for running and I made some new friends: sheep and lambs. They were on a closed bike/walking path where they sometimes let them walk free. You can still walk/bike/run if that’s the case.

I had to do a climax run of 100-100-200-200-300-400-600 intervals. Today went better than last week. I only had two walking breaks and stopped briefly to take a pic of the lambs. I love interval training, it is the hardest run of the week but because of the intervals the run goes by very fast. Pace for intervals: 5:57-6:12

100 time: 5:56
100 time: 5:47
200 time: 5:59
200 time: 6:00
300 time: 6:09
400 time: 6:08
600 time: 6:03

Stats:
Weather:dry, not much wind, 5C (41 degrees)
Distance: 6.3 K / 3.9 miles
Time: 00:43:29
Average time: 06:54 /km
Average speed: 8.69 km/hour
Last song on Ipod before finish: James Blunt – Stay the night.

Tuesday

P90X Shoulders & Arms. I love this program. Sure I can’t do all the reps yet, I don’t use heavy weights but I’m noticing I’m getting stronger and can do more reps. Not only with this program but with all my other weights workouts too.
Total time: 60 minutes.

Wednesday

 

My second worse run of this year. When I got up this morning I wasn’t feeling well but decided to go out for a run and see how it would go. Well it didn’t. Immediately after I started I felt terrible but I kept trying, I had a tempo run of 30 minutes to do. But after 10 minutes or so the cold sweat was on my back and I had splitting headache. Because I didn’t want to walk all the way back I kept running at a very slow pace and took a shorter route home. When I got home I was ready to call in sick at work but both R. and I aren’t people who do that easily. I decided to take a shower first and strangely enough after that I felt a lot better. Still not a 100% but much better now.

Stats:
Weather:some rain, bit windy, 5C (41 degrees)
Distance: 3.2 K / 2 miles
Time: 00:24:19
Average time: 07:36 /km
Average speed: 7.9 km/hour
Last song on Ipod before finish: I have no idea.

Weekly review

Except for Saturday and today when I wasn’t feeling well, I’m very happy with my other workouts this week.

Wednesday April 11 – 2012, The workout edition

Thursday

I just couldn’t get out of bed this morning. I kept hitting the snooze button and got up 40 minutes later than I was supposed too. No workout for this reason because I had to get at work in time too.

Friday

Yogalates Original. Because I didn’t run yesterday, I decided to do this workout on my rest day. It was a nice workout for a Friday morning. Focus on spine, abdominals and legs.
Total time: 26 minutes.

Saturday

 Yabbadabbadooooooo! My first 10K of this year and a surprisingly good time too. One of my goals is to run 10K < 1.08 and I got close today. I didn’t really want to go and had 2 escape routes, 1 would make it a 4K run and the other about 7K but when I passed the turns I decided to move on. Only 2 walk breaks during this run. This was a great boost for my running confidence.

Stats:
Weather:dry with an occasionally drop of rain, cloudy, bit windy, 6C (42 degrees)
Distance: 10 K / 6.2 miles
Time: 01:08:16
Average time: 06:50 /km
Average speed: 8.8 km/hour
Last song on Ipod before finish: Bonny Tyler – Holding out for a hero.

Sunday

Rest.

Monday

This run wasn’t my best. My legs felt very tired. I really need to stretch or foamroll more after a run. I didn’t stretch enough after Saturday’s run. I also had too much to eat at Sunday’s dinner which bothered me a bit too. A reminder how important it is to eat right. I had to take 2 walk breaks.
But .. always look on the bright side: I went and I ran.

Stats:
Weather:rainy, windy, 9C (48 degrees)
Distance: 5.1 K / 3.1 miles
Time: 00:35:43
Average time: 07:00 /km
Average speed: 8.5 km/hour
Last song on Ipod before finish: Glee Cast – You can’t always get what you want.

Tuesday

P90X, Cardio X. Second time I did a P90X workout and I like it a lot. This workout had a little bit of everything in it: yoga, kenpo, core synergistics. I couldn’t do this program for 3 months, 6 days a week because I would be bored after a week. But as a part of my complete DVD collection I love it.
Total time: 43 minutes.

Wednesday

Unplanned rest day. Like Thursday, I kept hitting the snooze button on my alarm clock and by the time I finally got up, it was to late to go for a run.

Weekly review

Not my best week but I’m okay with it. I’ve been tired the past few weeks. I often have that in Spring (and in Autumn) and it will pass again and my energy will be back.

Wednesday February 22 – 2012, The workout edition

Thursday
Thursday = short workout day. The Firm Express, it’s only 20 minutes but the tempo is high, no rest between exercises. This one had a combination of cardio and weights.
Total time: 20 minutes.

Friday
Planned active rest day. Spend the morning cleaning my house and took a walk with Bella in the afternoon.

Saturday
Now that it isn’t that cold anymore I don’t have any excuse to skip runs. And I didn’t. It was a tough run though because the hard wind almost blow me off the road sometimes. My time is a bit slower than usual too because I had to run against the wind a few times. I did 5:1 intervals on this run and I felt great afterwards. Now my goal is to continue running 3 times a week.

Stats:
Weather:dry with an occasional drop of rain, strong wind, 7C (44 degrees)
Distance: 8 K / 5 miles
Time: 00:58:05
Average time: 07:16 /km
Average speed: 8.3 km/hour
Last song on Ipod before finish: Michael Jackson – P.Y.T.

Sunday
Short run on my schedule. It was sunny but I did get some hail during my run. Also the roads were icy and I had to be careful not to slip. Because of that it was a not so fast run but I’d rather be slow than fall and get injured. Did 6:1 intervals.

Stats:
Weather:dry, a bit of hail, not much wind, 3C (37 degrees)
Distance: 4 K / 2.5 miles
Time: 00:27:47
Average time: 06:57 /km
Average speed: 8.6 km/hour
Last song on Ipod before finish: Bruce Springsteen – Waiting on a sunny day.

Monday
My first P90X workout: core synergistics and I loved it! A lot of push ups which I do the girly way. I still can’t do a full push up but I keep on trying. What I like about the Beachbody programs is that you see in the screen how much time the exercise is and it counts down, so is the total workout time. If I get tired during an exercise and see it’s only 20 more seconds I push through.
Total time: 56 minutes.

Tuesday
Went out for a morning run. The weather was good and it wasn’t too cold. The run was good, not much to say about this one. Did 6:1 intervals.

Stats:
Weather:dry, some wind, 3C (37 degrees)
Distance: 4.5 K / 2.8 miles
Time: 00:31:00
Average time: 06:53 /km
Average speed: 8.7 km/hour
Last song on Ipod before finish: Robbie Williams – Lovelight.

Wednesday
Yogalates total body toner abdominals. This was a boring workout. Half of it were breathing exercises which is good but not for too long. It didn’t feel like a workout at all and I won’t be doing this particular workout again. The DVD has 3 more other workouts and I hope they will be better.
Total time: 25 minutes.

Weekly review
Excellent workout week, I didn’t skip workouts, sticked to my workout plan. Very happy with this.

I’ve switched my Sunday run and my Monday workout because I don’t really like running 2 days in a row. And because of that I have skipped my Sunday run too often in the past weeks. I will be running on Monday, Wednesday and Saturday. I started doing this so that I wouldn’t have to run in the dark twice a week. But now that it’s not that cold anymore I don’t really mind. And besides it will be light in the morning in a couple of weeks.

Wednesday February 1 – 2012, The workout edition

Thursday
Rest.

Friday
After the very bad run on Wednesday it was time to try again. First I thought about not going, then about running a shorter distance but in the end I decided to try the 8K I had planned. I used a 5:1 run-walk method and it went so much better than most of my other runs this month. The last K was a bit harder but overall taking a walk break after every 5 minutes worked out very well.

Stats:
Weather:dry, sunny, little bit of wind, 2C (35 degrees)
Distance: 8 K / 5 miles
Time: 00:57:08
Average time: 7:08 /km
Average speed: 8.4 km/hour
Last song on Ipod before finish: Ryan Shaw – It gets better

Saturday
I don’t know what happened but I’m not complaining. Earlier in the week I thought about quitting running and suddenly I had my fastest run so far this year. The walk breaks really help at this point. Again I used a 5:1 run-walk interval.

Stats:
Weather:dry, sunny, hardly any wind, 3C (37 degrees)
Distance: 4 K / 2.5 miles
Time: 00:27:06
Average time: 06:46 /km
Average speed: 8.8 km/hour
Last song on Ipod before finish: Bob Seger Band – Against the wind.

Sunday
Started my day with a Chalean Extreme workout. This was mostly focussed on the shoulders. Though but great workout.
Total time: 40 minutes.

Monday
Rest.
This week is recovery week which means I (normally) go back from 3 runs to 2 runs and from 3 workouts to 2. This week I skipped the running due to icy roads and replace the weekday run with a DVD workout.

Tuesday
Because it’s recovery week I’m keeping my DVD workouts short this week too. This day I did a Turbofire workout: HITT 20. A short and intense HITT training.
Total time: 20 minutes.

Wednesday
Rest.

 

Workout results January 2012

Results January:
•    Very, very happy with my workouts this month.
•    I don’t think I ever did so many workouts in 1 month.
•    This has been a much better month than October, November and December.
•    Running didn’t go that great but my last 2 runs were good again and I have confidence it will get better and better. At least my mileage was the highest since October.
•    Total time I did something (including walking): 22 hours and 30 minutes.

Goals February:
•    Continue what I did in January.
•    Improve my running.
•    I’ve signed up for a 5K in March and 2 10K’s in April too keep me running and motivated.

Workouts January:
Running. Done: 9
Strength training. Done: 7
Yoga. Done: 1
Cardio. Done: 5

Workouts:
Number and time of workouts in December: 12 workouts, total time 6 hours and 5 minutes.
Number and time of workouts in January: 22 workouts, total time 11 hours and 14 minutes.

Running goals:

Yearly mileage
Total January: 40.5 K / 25.1 miles

Total till 01/31: 40.5 K / 25.1 miles
Total running time: 4 hours 48 minutes

Races:
None.

Personal records I want to achieve:
Run a   5K < 32 minutes
Run a 10K < 1.08
Run 30 minutes without walking.

My reward for being such a sporty girl this month: