Tag Archives: Zumba

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.

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Wednesday May 30 – 2012, The Workout Edition

Thursday
Went out at 5.30 am and within 5 minutes I was so sweaty. It was extremely humid and not nice to run in. I had a 35 minute tempo run planned but I made it an easy one of 20 minutes.

Stats:
Weather:dry, very humid, no wind, 18C (64 degrees)
Distance: 3 K / 1.8 miles
Time: 00:20:54
Average time: 06:58 /km
Average speed: 8.61 km/hour
Last song on Ipod before finish: The Animals – We gotta get out of this place.

Friday
Rest.

Saturday

 

This was a tough one. It was already 20C (68 degrees) when I started my run at 8 am and by the time I got back it was 24C (75 degrees). It was sunny and there was hardly any wind. Where I live there are not many trees (as you can see in the pics) and you’re running most of the times without any shadow. Between 2 and 6K I had the wind in my back which made it harder. That’s where I got signs of a heat-stroke: headache, shivering, disorientated. I’ve had this before and know what to do: slow down and drink. I used my 2K walk strategy but adjusted that to walking after every 1K after 6K. I kept skipping songs on my Ipod till I got to the songs that motivate me most. All I wanted to do is finish this run, pace or time wasn’t important, and I did. When I got home I sat in the garden in the garden in the shadow for almost an hour to cool down. It’s obvious I’m not a warm weather runner.

Stats:
Weather:dry, sunny, bit wind, 22C (71 degrees)
Distance: 11 K / 6.8 miles
Time: 01:21:08
Average time: 07:23 /km
Average speed: 8.13 km/hour
Last song on Ipod before finish: Chicago – Saturday in the park

Sunday
Rest

Monday
Another warm day and a perfect day for a short and easy run.

Stats:
Weather:dry, not much wind, 22C (71 degrees)
Distance: 4 K / 2.5 miles
Time: 00:29:14
Average time: 07:18 /km
Average speed: 8.21 km/hour
Last song on Ipod before finish: Freestylers – Push up

Tuesday
Zumba Cardio Party. Somehow I never got the rhytm of the workout and I didn’t really feel like doing it either. Guess it just wasn’t my day and I stopped before the DVD was finished. Better luck next time.
Total time: 34 minutes.

Wednesday
An unexpected rest day. I’m so tired. Most people get energy from warm weather and sunshine. I don’t, warm weather sucks the energy out of me and after a couple of days I get very tired. I’m taking another rest day tomorrow because I have a long day ahead of me. Have to take notes at a meeting outside the office from 9 till 3 and after that we get a Weber BBQ workshop (we sell Weber’s in our stores). I probable won’t be home before 9 pm.

Weekly review
I have decided to postpone my half marathon training plan till after we get back from our vacation. We will leave in 1.5 week and I pick up my half marathon training in week 26. From that point I still have 4 months to get ready for the half marathon and plenty of time. Till we leave I will do short runs on weekdays and a 10K in the weekend.

 

Workout results May 2012

Results May:

  • I’m happy with my results this month.
  • I did a little bit better than in April, more workouts and a higher mileage.
  • Next month will have less workouts because we have our vacation.
  • Total time I did something (including walking): 22 hours and 45 minutes.

Workouts May:

Running. Done: 12
Strength training. Done: 3
Yogalates/Stretching. Done: 1
Cardio. Done: 4

Workouts:

Number and time of workouts in April: 18 workouts, total time 10 hours and 38 minutes.
Number and time of workouts in May: 20 workouts, total time 12 hours and 58 minutes.

Running goals:

Yearly mileage

Total May: 66.7 K / 41.1 miles

Total till 05/31: 244 K / 152 miles
Total running time: 28 hours and 35 minutes

Races:
None.

Personal records I want to achieve:
Run a   5K < 32 minutes
Run a 10K < 1.08

 

Wednesday April 18 – 2012, The workout edition

Thursday

An easy and short run this morning. It was very foggy outside but not very cold.

Stats:
Weather:dry, foggy, not much wind, 3C (37 degrees)
Distance: 3.2 K / 2 miles
Time: 00:22:29
Average time: 07:02 /km
Average speed: 8.5 km/hour
Last song on Ipod before finish: Bob Marley – Three little birds

Friday

Rest.

Saturday

When I started my run, I knew it wasn’t going to be a good run. I just couldn’t get into the groove and didn’t feel all that well. I kept it very short. Sometimes you just have to accept it’s not going to happen and do what you can do.

Stats:
Weather:dry, sunny, bit windy, 6C (42 degrees)
Distance: 2.5 K / 1.5 miles
Time: 00:17:06
Average time: 06:50 /km
Average speed: 8.8 km/hour
Last song on Ipod before finish: Madonna – Sorry.

Sunday

Rest.

Monday

Chalean Extreme time. This workout had mostly shoulder and chest exercises. I sure did feel the muscles in my chest by the end of the day. Nevertheless a great workout but I love all her workouts.
Total time: 39 minutes.

Tuesday

Easy run. Finally some daylight. I left when it was a bit dark but by the time I got home it was light. This means this was my last run in my village till Autumn because now that I have light to run in, I can run outside the village again. Routes through my village are limited and I was getting pretty bored by it.

Stats:
Weather:dry, not much wind, 1C (33 degrees)
Distance: 5 K / 3.1 miles
Time: 00:34:11
Average time: 06:50 /km
Average speed: 8.8 km/hour
Last song on Ipod before finish: Elton John – Yellow brick road

Wednesday

Zumba! Short one, flat abs, focussed on the abs. I couldn’t do Zumba every week but the times that I do it, I love it. It’s fun to dance and still have a workout.

Total time: 18 minutes.

 

Weekly review

Mostly short workouts this week but I’m happy with the results. I incorporate 1 or 2 rest days a week, depending on how I feel and if I need it.

 

Wednesday January 18 – 2012, The workout edition

Thursday
First time I tried a workout from the program “The Firm Express” that I recently bought. This set has 13 DVD’s with workouts. Every workout is approx. 20 minutes. It is short but intensive. I felt my muscles in my arms and legs later in the day. Love this workout too.
Total time: 21 minutes.

Friday
I had planned Jillian Michaels yoga meltdown level 1 that is approx. 30 minutes. But a combination of being sore and very tired had me finish this one before the end. Better luck next time.
Total time: 11 minutes.

Saturday
Saturday is my long run day. Because I started a 10K program this week, it was actually kind of short, only 6.4K (4 miles). But it was a great run. Weather was perfect for running and the run itself went easy. I’m trying to run my long runs around 7:00/km and I succeeded.

Stats:
Weather:dry, cloudy, hardly any wind, 5C (41 degrees)
Distance: 6.4 K / 4 miles
Time: 00:44:42
Average time: 6:59 /km
Average speed: 8.6 km/hour
Last song on Ipod before finish: U2 – Sunday Bloody Sunday

Sunday
Active rest day. After 6 days of working out my body told me it needed a break. I didn’t workout but I did walk with Bella because the weather was so good for January.

Monday
Did a workout from the program called X-TrainFit. This exists of 8 DVD’s with various workouts. Monday I did the chest and back DVD. It had 3 sets of various exercises for the back and chest (lots of push ups). I liked this workout, the instructor explained the exercises very well and she was no-nonsense.
Total time: 1 hour and 3 minutes.

Tuesday
I totally slept through my alarm this morning. By the time I woke up it was a bit late and I thought about skipping my planned run. But then I thought that a short run is always better than no run at all and I did go. It was cold but luckily no wind. Afterwards I was glad I decided to go instead of skipping it.

Stats:
Weather:dry, no wind, fog, -2C (28 degrees)
Distance: 2 K / 1.2 miles
Time: 00:14:18
Average time: 7:09 /km
Average speed: 8.4 km/hour
Last song on Ipod before finish: Stevie Wonder – I wish.

Wednesday
Zumba time! What a fun workout to start my day with.
Total time: 46 minutes.

Weekly review
Very happy with my workouts this week.

I have changed my running schedule, meaning I made my own schedule for the first 6 months of this year. When I look back at my average mile per month last year, it seems I had a kind of running burn-out the last couple of months. I don’t want that to happen this year and thought about what would work best for me.

I love to use a training plan for running. I like it when I know what en when I have to run. Most internet schedules are “fast”. By fast I mean that you have a schedule for 8 weeks and in these 8 weeks your weekly long run is longer every week. My experience last year is that I don’t really like that, I prefer to do a certain distance twice before I move to the next step, it gives me more time to get used to distances and it builds my confidence.

That’s how I build my new training plan: every distance for my long run and my pace run I will run twice. The first time I run the distance for the long run it will be slow, the second time I’m using the 3/1 method: run ¾ easy and ¼ in pace tempo. On a weekday I will do a tempo run or do speedwork.

After every 3 weeks I have a recovery week in which I cut back on the mileage.

For now I will be running 3 times a week and do a DVD workout 3 times a week. My upper body strength is very weak and I need to work on that because I know it will benefit my performance in running too. Maybe when it is light again in the morning I switch to 4 times running and 2 times a DVD workout but I’ll see about that when that day comes.

The plan I made feels very good for me and I hope it will get me to PR on a 5K and 10K race which are my short-term goals.

Wednesday January 4 – 2012, The workout edition

Thursday, Friday, Saturday
No workouts these days, I got really lazy when the end of the year was getting close. I did walk Bella every day though.

 

Sunday
New Year, new beginning and what better way to start the year with a short workout. Did level 1 of the 6 week six-pack by Jillian Michaels. Workout focussed on core training. Have to be honest, after doing the circuit once, you had to repeat it and I skipped the second round.
Total time: 24 minutes (normally the workout is 35 minutes).

Monday
First run of the year, a short one. My only goal for this run was to run it without walking and I did. It was a great run and if they all, or at least most of them, will be like this, it’s going to be a great year.

Stats:
Weather:cloudy, dry, little bit of wind, 8C (46 degrees)
Distance: 3.2 K / 2 miles
Time: 00:21:55
Average time: 6:51 /km
Average speed: 8.8 km/hour
Last song on Ipod before finish: R.E.M. – Shiny Happy People

 

Tuesday
Slept terrible and woke up tired. Would have wanted to stay in bed a little longer but did get up. Had a Turbofire workout planned and started it. But my legs couldn’t keep up with the moves and the fast workout and I quit after 10 minutes. Tomorrow is a new day with new chances. This wasn’t my day but at least I tried.
Total time: 10 minutes.

Wednesday
I had a run planned early in the morning but when I woke up there was a huge storm. Lots of wind and rain. I had expected this a little and also had a DVD ready just in case. I decided to switch my run into a DVD and did a short Zumba workout focussed on the abs. It was a great short workout.
Total time: 18 minutes.

Weekly review
The Wednesday post will be only about my workouts, starting this week. I will blog on Friday too with a review of the past week.

 

After a low month in December I decided to start my workouts/running immediately on January 1st. So far I haven’t missed a day. I also made a deal with myself that I will be flexible from now on. So when there’s a storm like this morning, I switch from running to a DVD. And I promised myself that if I have a workout planned and it’s not my day, I will try it first and see how it goes, like I did on Tuesday.

Of course the year is still young and I know there will be days I will skip a run or a workout but as long as that doesn’t happen too often I’m okay with it.

Just short workouts this week but after doing almost nothing for 3 weeks, starting slow and short was just what I needed this week.

Wednesday November 16 – 2011, The workout edition

Thursday, Friday, Saturday & Sunday
I’ve been very lazy these days. All I did was walk Bella, no running, no other workouts.

 

Monday
After 5 days of doing nothing I said to myself “enough is enough” and got up around 5.10 am. I did a Turbofire workout. First about 30 minutes of intensive cardio, including 2 HITT sessions followed by a 12 minute stretch. I’m getting better at the steps in this program (it’s high intensity and sometimes hard to follow but I keep trying) and I like this program very much.
Total time: 43 minutes.

 

Tuesday
Easy run on my calendar for Tuesday. First time I wore my thermo shirt and pants, my gloves and my winter hat on my run because it was cold. Temperatures dropped below 0 at night. Regardless time or distance this was one of the runs that makes me feel so satisfied afterwards because I jumped out of my warm bed at 5 am and was out the door at 5.15 am to run in that cold. My colleagues call me crazy for doing that because I’m the only one at work of the runners that runs this early in the morning.

Stats:
Weather:dry, little bit of  wind, 0C (32 degrees)
Distance: 6.4 K / 4 miles
Time: 00:45:19
Average time: 7:05 /km
Average speed: 8.5 km/hour
Last song on Ipod before finish: Bob Seger – Still the same.

 

Wednesday
Recently, I bought a Zumba DVD set and tried the first workout Wednesday morning. It was an express workout of only 20 minutes and I like it very much. I had ballroom/latin classes when I was a teenager and did line dancing for a couple of years and didn’t have much trouble following the steps. I like it very much.
Total time: 20 minutes.

 

Weekly review
After 5 lazy days I picked it up on Monday and had 3 workout days in a row. I’m happy with those 3 workouts because they all went great. Have to keep moving till Sunday, after that next week will be a recovery week.

 

Daily stuff:
Not much to tell. Work is busy, had a meeting today from 9.30 am till 6 pm and am pretty tired by now. Tomorrow another meeting, I think only in the morning. My manager told me today he wanted to keep it short and keep my fingers crossed it will be a short one. Friday I took a vacation day. My mom has to go to the hospital to get the results from the tests that they took on her and she wanted me to come with her, just in case something’s wrong so she won’t be alone. But as I’m a pretty positive person I don’t think something serious is wrong with her.

 

365 days photo challenge 2011

Day 318 – Monday November 14
And 2 new cook books (as if I don’t have them enough) but these were a cheap buy. One has Dutch recipes and the other recipes from all over the world.

Day 319 – Tuesday November 15
Random view in my village.

Day 320 – Wednesday November 16
Today’s meeting was all about paint ….