Tag Archives: Turbofire

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


Friday October 12, 2012: Animals edition

Daily stuff:

My cold is much better, except for a running nose and some sneezing and coughing I’m much much better.

Tomorrow we’re going to a concert. It’s a Dutch band called “Doe Maar” who were extremely popular in the eighties. They quit after a couple of years because their popularity was too much for them. They wanted rest and no more yelling fans everywhere they went. You were either a Henny Vrienten fan (2nd left in the photos) or Ernst Jansz fan (at the right in the photos). I was into Ernst Jansz when I was about 16 years old. They sing in Dutch and I loved (and still love) their music too. A couple of years ago they had a reunion concert where R. and I went too.

Doe Maar in the 80's

Doe Maar in 2012

The concert tomorrow has a theme: Symphonica in Rosso. It’s with a big symphonic orchestra and most guests will be wearing red (I’m wearing red pants). They also have a lot of guests, most of them all other popular Dutch bands from the eighties.

Looking forward to this concert very much.

My week in animals:


Bella said: No, I don't want to play with you!







Yesterday morning a cardio session of Turbofire. Turbofire is one of the Beachbody programs I bought and I love these programs. They are intense and have lots of variety in the workouts which I like.
Total time: 44 minutes.

Another run in the rain this morning, it was even raining harder than last Saturday. But I live inHollandand it rains sometimes (a lot) here and rain runs are part of the deal, especially in Autumn. So I sucked it up and went and felt like a totally wet but awesome badass for doing the run.

Run-walk ratio: 5-3-5-3-5-3-5-3 (20 minutes running, 12 minutes walking)
Weather: rain, wind,9C(48 degrees)
Distance: 4.5 K / 2.8 miles
Time: 00:32:00
Last song on Ipod before finish: Train –Fifty Ways to Say Goodbye

Knitting update:


Friday September 28, 2012: A lost week

Daily stuff:

The past week has been a weird one because we both got sick.

It started with me on Sunday night when I had symptoms of the flu. On Monday and Tuesday I had mostly stomach and back pain. I even went home early Monday and went to bed when I got home. Wednesday my stomach and back were better but I got a cold. By today I’m feeling much better. I’m taking it easy this weekend and hopefully will be fully recovered on Monday.

R. was feeling okay till Tuesday evening. He got it very cold and half an hour after he went to bed he had to throw up. He went out of bed that night for (I think) 6 times to throw up. And every time I woke up too and had a bad night because of that. In the morning he wasn’t feeling any better and for the first time in his life he had to call in sick at work. Yesterday he seemed to be a bit better but at night he was cold again. He went to bed very early. This morning he felt a little better but not his old self again.

I did my workouts the best I could. I had to cut some of them short and I was a bit slower than usual but I didn’t skip any. For the rest I didn’t do anything. When I got home from work, I made dinner, took Bella for a walk and lay down at the couch for the rest of the evening. I hardly watched TV nor did I read or do other things I like. That’s the reason I choose the title of this post: to me this is a lost week because I did nothing. But am sure next week will be better.

Knitting update:

Yes, that’s right: an update. I’m starting a new project: a sweater for Winter. I haven’t started it yet but will this weekend. I think it will knit fast because the needles are big and I have to use 3 colors of yarn at the same time.

You might wonder what happened to the other sweater I was knitting. Well, that isn’t finished yet but it’s a Spring sweater and I don’t like knitting Spring/Summer stuff in Winter. I will pick that one up by the end of Winter.


Tuesday morning I did a Turbofire workout. I didn’t completely do the Fire 30 workout because I still wasn’t recovered a 100%. I did finish with a 10 minute stretch.
Total time: 34 minutes.

I went for a run after a week and a half on Wednesday morning. I didn’t finish the complete run because the last 8 minutes of running were a struggle because of my cold. I just did the best I could and was glad afterwards that I went. Better do something than nothing.

Run-walk ratio: 8-2-10-2-8-2 (26 minutes running, 6 minutes walking)
Weather:rain, windy,11C(51 degrees)
Distance: 4 K / 2.5 miles
Time: 00:29:40
Last song on Ipod before finish: Bob Seger – Still the same

Yesterday morning I did a Jillian workout: killer buns & thighs. A few hours after the workout I knew why it had this title: my buns and thighs were screaming. I thought I had pretty good shaped legs but apparently they can be shaped more. Good and fun workout.
Total time: 39 minutes.



Simple recipe from one of my cook magazines: pork tenderloin and a salad with rocket salad, avocado, tomato, onion and feta cheese. Very light and tasteful.


Recipe from a cooking magazine: oven dish of ham, potatoes and leek with a topping of crème fraiche and cheese. It doesn’t look that good on my plate but it was tasty.

Wednesday August 1, 2012: Time for a change

Daily stuff:

I haven’t been happy with my blog for a couple of weeks now. I actually find a complete post about my workouts or food pretty boring. So I decided to combine everything in 1 post again like I did before. Makes it more interesting for me and hopefully for you too.

I also want to post more photo’s. Last year when I was doing the 365 photo challenge I took my camera everywhere I went but lately I leave it at home a lot. There’s most of the times something to see in a day to take a picture of. Photos on blogs are always nice to look at is my opinion.


Recovery week is over, back to half marathon training. I had a run planned for the morning but when I got up the rain was pouring down and I decided to switch the run with the DVD I had planned for Tuesday: The Firm 500 Calorie Workout. A combination of weight and aerobic exercises.

I always plan my workouts for the next week on Saturday so I know what I have to do and I can be flexible to switch workouts which in this case was very useful.

Total time: 62 minutes.

The run I had planned for Monday. A tempo run of 35 minutes. Pace for this run is 6:27-6:42 with a warm up and cool down jog. I had 2 walk breaks but kept at the pace when I had to during the run. Good run, I felt good.

Sunrise during run

Weather:dry, not much wind, 15C (59 degrees)
Distance: 5 K / 3.1 miles
Time: 00:34:21
Average time: 06:52 /km
Average speed: 8.73 km/hour
Last song on Ipod before finish: Kate Perry – The One That Got Away

Turbofire. All aerobic or tae bo exercises. Total length is 55 minutes but I have to be honest and admit I skipped the last part of the DVD.
Total time: 37 minutes.

Workout results July 2012

Results July:

  • Excellent month! Finally after a few poor training months.
  • My runs are going better and better every time. I’m still slow but speed isn’t important at this point. Endurance and run the distance I plan are.
  • Total time I did something (including walking): 25 hours and 20 minutes.

Workouts July:
Running. Done: 13
Strength training. Done: 3
Yogalates/Stretching. Done: 1
Cardio. Done: 2


Number and time of workouts in June: 9 workouts, total time 5 hours and 22 minutes.
Number and time of workouts in July: 19 workouts, total time 12 hours and 30 minutes.

Running goals:

Total July: 75.9 K / 47.3 miles

Total till 07/31: 351.3 K / 218 miles
Total running time: 41 hours and 15 minutes




Recipe by Nigella Lawson: Golden Jubilee Chicken. Ingredients: salad, cold chicken breast, mango, coriander and spring onions. I baked the chicken the day before and by doing that the salad was ready in about 10 minutes. All I had to do was cut the ingredients. A very tasty light Summer dish.

Recipe here


Easy dinner: meat, potatoes and vegetables.



Another easy one: noodles with ham and vegetables.

Wednesday June 27 – 2012, The Workout Edition

Countdown to half marathon: 116 days

You might want to know if I ran in Italy? I did once and I didn’t enjoy it at all.

The places where we stayed were in small towns, usually on the top of a hill. The roads are small, there are no bike paths to run on and the roads have many, many turns. In my opinion Italians can’t drive (sorry Giorgio and Stefano) and it just didn’t feel safe to run on the roads, it scared me.

I ran once in San Gimignano: down the hill, up another, down again and up to the azienda again and I didn’t enjoy it. And I left it to just one run during the vacation.




It had been almost a month since I had a decent long run and I wasn’t sure how it would be going but it went fine. Except for the very hard wind that I had to run against almost the entire way. It slowed me down. Overall I’m pleased with how it went and am confident to pick up my half marathon schedule where I left it a couple of weeks ago.

Weather:dry, sunny and cloudy, very much wind, 16C (60 degrees)
Distance: 8 K / 5 miles
Time: 00:59:16
Average time: 07:24 /km
Average speed: 8.10 km/hour
Last song on Ipod before finish: Bruce Springsteen – No Surrender

Saturday & Sunday



Even though we still have a week of vacation, I started my training again. I’m picking up my training schedule for the half marathon I intend to run in October in Amsterdam. This meant: speedwork Monday. I haven’t run that much in June but I decided to go and try and see how it would go. It went better than expected. I did have to walk after every interval but the intervals I stayed within the pace (except the first).

Interval pace: 5:57-6:12
100 time: 6:20
200 time: 5:48
300 time: 5:58
600 time: 6:07
300 time: 6:05
200 time: 6:03
100 time: 5:51

Weather:dry, windy, 16C (60 degrees)
Distance: 6.2 K / 3.8 miles
Time: 00:43:53
Average time: 07:05 /km
Average speed: 8.48 km/hour
Last song on Ipod before finish: Glee Cast – Time Warp


Turbofire time. I started with a short and intense HITT workout of 19 minutes. Followed by a sculpt workout of 28 minutes. I used a resistance band for the exercises.
Total time: 47 minutes.


Schedule: a tempo run of 40 minutes at a pace of 6:57-7:12 with 1 x 4 minutes at a pace of 6:27-6:42. I did fine although I still have walking breaks but to be honest I’m okay with that. I don’t mind if I continue the walking breaks my entire training schedule. I ran a bit more because I always want to have a round number at the end of my run. Running 5.74 km for example has to be 5.8 km on my Garmin. I know, I’m weird 🙂

Weather:dry, cloudy, not much wind, 16C (60 degrees)
Distance: 6 K / 3.7 miles
Time: 00:42:07
Average time: 07:01 /km
Average speed: 8.55 km/hour
Last song on Ipod before finish: Glee Cast – Born this way.

Weekly review
June isn’t going to be a great workout but I knew that at the beginning of the month because we would go on vacation. I’m glad though that I picked up my training this week even though I still have vacation.
From here on it’s sticking to my schedule as much as possible till October when I have a half marathon planned.

Wednesday May 2 – 2012, The workout edition

Thursday & Friday



I posted on FB Saturday morning: Murphy’s law for runners: The rain will start to fall about 5 minutes into your run, and stop about 5 minutes before you finish.

Well that totally describes the run, not only did it rain (not too hard) but there was a lot of wind. Wind I had to run against the last 3K of the run. Besides the weather it was a great run though. I think I will always prefer rainy runs above runs in warm weather. I took a walk break after 40 minutes and again after 50 minutes. The last break was because I needed a break from running against the wind.

My half marathon plan suggests running the long runs at a pace between 7:12 and 7:27 per km. This is even for me, a slow pace and it’s hard to stick to it. I have decided to try to keep my pace on long runs between 7:00 and 7:10 per km which worked out fine this run.

Weather:rain, lots of wind, 10C (50 degrees)
Distance: 9 K / 5.6 miles
Time: 01:04:20
Average time: 07:09 /km
Average speed: 8.4 km/hour
Last song on Ipod before finish: Madonna – Like a prayer.




It was gorgeous weather for a run: sunny, not much wind and not cold. I even had to take my jacket off halfway through the run because I was hot. My first interval training and it was a tough one. My average pace isn’t fast because I had to take some walk breaks after the interval part and even stopped twice to catch my breath. I did 1K for warming up and 1K for cooling down, in between the intervals I ran 400 metres at a slow pace. This one was a pyramid run of 100-200-300-600-300-200-100 metres. My goal was to run the intervals without stopping and at a pace of 5:57-6:12 per km. I reached that goal, I even ran too fast most of the intervals, think that’s why I had to walk that much.

100 time: 5:31
200 time: 5:30
300 time: 5:39
600 time: 5:56
300 time: 5:57
200 time: 5:55
100 time: 5:12

Funny fact: I have a Garmin for about 3 years now and I didn’t figure out till last week how to add an interval workout to it. I used it on this run and it works perfectly.

Weather:sunny, not much wind, 14C (57 degrees)
Distance: 6.2 K / 3.8 miles
Time: 00:43:38
Average time: 07:02 /km
Average speed: 8.5 km/hour
Last song on Ipod before finish: Queen – These are the days of my life.


Did 2 Turbofire workouts. I started with a short HITT workout of 16 minutes followed by a Tone workout of 30 minutes. All exercises were done with a resistance band which can be a very tough workout I found out.
Total time: 46 minutes.


Tempo run today. The tempo runs in the schedule I use are running at a normal pace (6:57-7:12 /km) for a certain time and during that run you have to run 1 or more parts at a faster pace (6:27-6:42 /km). Over the weeks the total time of the run will get longer and so will the tempo parts. Today I had to run 30 minutes and do 3 tempo parts of 3 minutes in that run. It went great. I don’t have to walk anymore on 30 to 35 minutes runs.

Weather:fog, not much wind, 10C (50 degrees)
Distance: 4.5 K / 2.8 miles
Time: 00:30:31
Average time: 06:48 /km
Average speed: 8.8 km/hour
Last song on Ipod before finish: Creedence Clearwater Revival – Bad moon rising.

Weekly review

I feel great. Running 3 times a week and do 2 DVD workouts works perfectly for me. It feels I finally find my workout balance: 5 times a week and early in the morning.

Monday my training plan for the half marathon started. I already signed up for the one I want to do: it’s the half marathon of Amsterdam in October. This is the biggest half marathon (and marathon) in the country with lots of participants from all over the world.

In my plan I built in recovery weeks and planned around our vacation in June.

The actual plan exists of 4 runs a week but 1 run is a kind of recovery run of 20 to 30 minutes which I replace with a DVD workout. This means I will do an interval, tempo and long run every week.

I like the building up of the long runs the most, you take a step back every week or 2 weeks. For example my first weeks looks like this: 11K, 9K, 10K, 11K, 13K, 11K and so on. I don’t have to run a new distance every week but can take my time to get to the 21.1K.

Wednesday March 28 – 2012, The workout edition


Thursday = short workout day. Did a The Firm Express workout: cardio + sculpt. I do like this DVD’s but there’s one thing I don’t like. The workouts are short and all the exercises are short too. I would have preferred it if they did less exercises so you could do more of the same. But overall it’s a good short workout.
Total time: 20 minutes.




Tough run because I needed to break the mental block in my head that I could run more than 8K (5 miles). And I didn’t do a longer run last weekend. But I gave it a try and I did it. Intervals 15:1 but I stopped twice to catch my breath. Since I don’t watch my pace at the moment during runs I was more than surprised to see my overall pace afterwards, much faster than I thought I was, haven’t run much at this pace this year.
The weather was absolutely perfect for running, best weather for a run so far this year.
Very happy with this run.

Weather:dry, sunny, hardly any wind, 9C (48 degrees)
Distance: 9.6 K / 6 miles
Time: 01:04:59
Average time: 06:46 /km
Average speed: 8.8 km/hour
Last song on Ipod before finish: The Fratellis – Chelsea Dagger.


X-TrainFit workout: hardcore. A mat workout with only core exercises. Great workout.
Total time: 54 minutes.


Early morning run, it was dark again because the clock went an hour forward Saturday night but hopefully in a few weeks I’ll be running in daylight again in the morning. Nothing special about this run, it was just a good run. Intervals: 16:1.

Weather:dry, not much wind, 5C (41 degrees)
Distance: 5 K / 3.1 miles
Time: 00:35:16
Average time: 07:03 /km
Average speed: 8.5 km/hour
Last song on Ipod before finish: Guns ‘n Roses – Sweet child of mine


Turbofire: HITT 25 + Stretch 10. An intense HITT cardio workout of 25 minutes followed by a nice stretch for 10 minutes.
Total time: 35 minutes.


Rest. My body felt very tired Monday and Tuesday and I decided Tuesday night I needed an extra rest day to recover.

Weekly review

Very pleased with last week results, especially with Saturday’s run. It was a good training week.