Tag Archives: Workout review

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


Sunday October 28, 2012: Anniversary

Daily stuff:
My car is fixed again, they called at 10.15 am Wednesday that I could pick it up again. It wasn’t cheap but at least it’s safe to drive again.

We’re still working on the fleas problem on Bella. I disinfected the entire house but she still has some fleas. I brush her everyday to get them out. The anti fleas medication I have been using so far doesn’t seem to work anymore and I bought a new and stronger brand at the vet that I applied on her today and hopefully that helps.

Yesterday morning I cleaned up the garden for the last time this season. I won’t be doing anything in it till next Spring. While I was working in it, I suddenly noticed that R. was standing there with a camera. Not my best shot and definitely not my best outfit (these are my cleaning clothes). As you can see, Bella is not much of a help either, all she does is inspect if I am doing it right.


Tomorrow is our anniversary. Since we’re not married we celebrate the day that we moved in together: October 29th, 1994. Usually we go out for dinner on the day itself but because it’s on a Monday and the restaurant we wanted to go to in our village is closed on Sunday, we celebrated Saturday night.


Dinner was delicious: we started with a salad with mushrooms and bacon and a fantastic dressing. After that we had pork tenderloin with brie cheese. And for dessert R. choose pannacotta and I have chocolate pie.


Weekly workout review:
Not a very good week. I’ve noticed that after every 2 great weeks, I have 2 louse workout weeks. Time to change the pattern.

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

Days till the end of Autumn (Thursday December 20): 90 days
Success: 33 days
Fail: 4 days


Sunday October 21, 2012: I’m back!

Daily stuff:
Well I’m back online. Huge thanks to my web host who has helped me a lot with fixing my problems. The guy that helped me even worked overtime Saturday to fix my website again. I spend most of the afternoon on Saturday fixing my website. TodayI installed a new virusscanner, did a complete scan on my computer and made backups of my database for my website. Not my favorite way to spend a weekend but it had to be done.

I think the reason I was attacked was because I have been lazy updating WordPress when a new version was available. Not going to do that anymore, as soon as a new version is available, I’ll be the first to install it.

Last week I was at my Mom’s house. There was this magazine that the people that live in the village I grew up, receive 3 times a year. They have an old school photo in it everytime. This one was taken in 1952 and my Mom is in it. She was 10 years old when this was taken. She’s on the second row from the top exactly in the middle (5th from the left or from the right, white blouse). This was so fun to see because there aren’t many photos of my parents as a child.


After not running for 1.5 week, I went out for a run Sunday morning. It wasn’t easy, especially the breathing part but it felt good to be running again.

Run-walk ratio: 5-3-5-3-5-3-5-3 (20 minutes running, 12  minutes walking)
Weather:almost dry, windy,13C(55 degrees)
Distance: 4.4 K / 2.7 miles
Time: 00:32:01
Last song on Ipod before finish: The Beegees – Too much heaven.

Weekly workout review:

I skipped a few workouts last week because I have been very tired for a couple of days. R. and I still have a nasy cough that we both don’t seem to get rid off so I did the best I could do last week.

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

Days till the end of Autumn (Thursday December 20): 90 days
Success: 27 days
Fail: 3 days

We’re still going strong, we have missed 1 day a week so far mostly due to bad weather and 1 day because I was too tired to do anything (last Thursday).

Monday October 8, 2012: Easy weekend

Daily stuff:
We had an easy weekend. R. catched a nasty cold at the end of last week and I’m afraid I’ve got it too since today. Am getting a nasty cough but so far that’s all and I can live with that.

R. also bought himself a new “toy” last Saturday at a motor exhibition: a mini bike. He’s going to restore it till it’s as good as new.


Have not much more to say, as said, it’s been a quiet weekend.

Saturday morning when I got up it was raining cats and dogs, and I mean raining hard! I got up, put on my running clothes, had a coffee and watched the rain radar. It wasn’t going to be dry all morning but it would rain less hard in a while and I waited for that. I finally went and was soaking wet within minutes, after 5 minutes I couldn’t avoid a puddle of water and had wet shoes and socks. And although it’s been a while since I ran in this kind of rain, it wasn’t bad at all. Once you’re wet, you’re wet and it doesn’t really matter anymore.

After the run however, I was walking on the sidewalk when a car passed me and drove full speed through a puddle of water and gave me a full shower. You know the scene from movies LOL. As if I wasn’t wet enough already. But all of it was nothing a hot shower couldn’t fix and I was glad I went afterwards.

Run-walk ratio: 3-2-3-2-4-3-4-3-3-2 (17 minutes running, 12  minutes walking)
Weather:rain, not much wind,11C(51 degrees)
Distance: 3.9 K / 2.4 miles
Time: 00:29:06
Last song on Ipod before finish: New Radicals – You get what you give.

The weather was completely different Sunday morning: dry, sunshine with a bit of fog, not much wind. In fact it was beautiful and gorgeous:

My 3 runs this week all went very well and I enjoyed every one of them, even the wet one on Saturday. Off to week 2.

Run-walk ratio: 3-2 3-2 4-3 4-3 3-2 (17 minutes running, 12 minutes walking)
Weather:dry, sunny, not much wind,7C(44 degrees)
Distance: 4 K / 2.5 miles
Time: 00:29:24
Last song on Ipod before finish: Lady Gaga – Born this Way

Weekly workout review:
Fantastic workout week, not the longest workouts but I did 6 of them.

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

Days till the end of Autumn (Thursday December 20): 90 days
Success: 16 days
Fail: 1 day

So far we are rocking the Autumn challenge. We missed only 1 walk so far and that was on Thursday when I was at the Tennis Classics till late in the evening.

Sunday dinner

Pork tenderloin with mushroom sauce, baked potatoes and grilled vegetables: zucchini, garlic, cherry tomatoes and capers.

Monday dinner 

Dish is called: green bean fantasy. Made with green beans, sweet potatoes, yellow pepper, mushrooms, bacon, pumpkin seeds and a little bit of cinnamon.

Monday October 1, 2012: New month

Daily stuff:
Can you believe it’s already October 1st? Only 3 more months before this year is over. I love the beginning of a new month, it always feels like a fresh start.

Yesterday we had a perfect Autumn day: sunny, not cold. A perfect day to go to the forest for a walk with Bella. We went to the estate “Groeneveld” because it was the closest. But boy, it was almost like the daily traffic jam. It was crowded with people, children and dogs. Seemed like everybody had the same idea and went out for a walk.


I took complete rest this weekend. I needed to recover from being sick and it helped.

I’m doing pretty good with my home workouts lately but running still sucks. When I started the 7 weeks to 5K program, the first 2 weeks went very well but after that it was mostly my motivation to run that left me. So …again I’m starting over with the program. It doesn’t feel good to continue and struggle on.

Weekly workout review:
Due to being sick at the beginning of the week and the recovery time, my workout week was a bit low but that’s okay. I’m better now and ready to pick it up again.

As for my results of September, not much to be very proud of. I did the same amount of workouts as I did in August, running miles the lowest of this year. What is positive is that Bella and I walked most of the days in September.


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

Days till the end of Autumn (Thursday December 20): 90 days
Success: 10 days
Fail: – days

One of the friends we sometimes meet during our walks:

Dinner Sunday

We had such a delicious dessert yesterday. Tiramisu Dutch style. Sugared biscuits with on top of that mascarpone mixed with a little bit of sugar and orange juice. On top of that “advocaat”, I think you can compare this to eggnog (Amy help me out here) with chocolate sprinkles.

Cross Stitch:

Worked on the Asian girls this weekend.


Monday September 24, 2012: My jubilee day

Daily stuff:
What a great day we had last Friday. Everything was so well organized (it was nice to be on the other side for once, usually I organize things and know what’s coming). Everything was kept a surprise till a few minutes before we arrived at the destinations.

We left with a bus at work at 9 am and drove for a little more than an hour. We arrived at a restaurant/hotel in Zuidwolde (Drenthe). There was coffee and lots of cakes and pies to choose from. We were split up in 2 groups. R. and I had to dress in a white overall and the other group in army clothes.

We went outside and there was an old English red bus (no photo) to take us to the next destination. We still had no idea what we were going to do. We thought maybe paintball or something like that. We arrived and it became clear: we were going to drive a buggy.




That was fun, not everything was in the woods which was a pity because that were the most fun parts. Riding through the woods made it clear why we had to wear the overalls: we had mud all over us when we returned. After 2 hours we were back and switched groups. Our group put on the army clothes (no photo) and we did a puzzle ride in a jeep with another couple.


This was fun too and took another 2 hours. After that the red bus was back and we returned to the hotel where we were in the morning. There we could freshen up and have a glass of wine and talk about the buggy and jeep rides. When it was time to leave there were 2 horse trolleys waiting for us that took us to the restaurant where we would have dinner. We never had been in one and it was fun.

We arrived at the restaurant that had 1 Michelin star which means it’s very good (One star indicates a very good restaurant in its category, offering cuisine prepared to a consistently high standard). And it was good. We both loved it and we never had a dinner that was so good. Every bite was a pleasure and I ate very slow to enjoy every bite and taste the flavours. Every course had a special wine with it and the wines were so tasty. Not every pic of the food turned out that well but I want to show you.

First course: Filet American with hot peppers, red onion, pickles, goat cheese and quinoa.

Followed by: Cod fish with a cream of white beans, rettich, bacon and cauliflower.


After that a ravioli of Parmesan cheese and balsamico, a ragout of cabbage and sellery and sauce of mushrooms.


Main course was veal with bacon, earth pear (no idea what the English word is) en smoked lentils.


Dessert: Strawberries with lavender, wet cake of white chocolate and lime, sorbet ice of apple and basil.

During dinner our director called every jubilee up front and told something about him or her and we got a present: a beautiful pen with my name engraved in it.



We were home after midnight and tired of a busy but fantastic day.

 Weekly workout review:

I didn’t run at all last week. I was supposed to run this weekend. But last weekend I had signs that I catched a cold and after Friday where I had been cold the entire day, I didn’t feel all to well this weekend. Yesterday after dinner I got flu symptoms and was in bed around 9.30 pm. Today still not feeling well, I mostly have stomach and back cramps on and off.

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: 38 days

Fail: 29 days

More walking days than non-walking days but for the Autumn challenge we are going to try to do better than this challenge.

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

Days till the end of Autumn (Thursday December 20): 90 days

Success: 3 days

Fail: – days

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.