WRD: The First Week of February

Welcome to the Weekly Run Down!

Weekly Run Down Blogger Linkup
Join us for the Weekly Run Down!

Deborah and Kim are the amazing hosts for the Weekly Run Down! Feel free to join in as well to wrap up your week in fitness!


Plan vs. Actual

Monday – 3.25KM walk, GLI gym 1 hr intake – no workout (appt w/different PT), 3.5KM biking
Tuesday – 3KM walk (office day) to and from train station
Wednesday – 3KM walk, W6R1 run, 6KM, GLI 1 hour, gym 55 min
Thursday – 2.22KM walk, gym
Friday – 2.75KM walk, W6R2 run , gym 55 min
Saturday – 2.5KM walk, parkrun in Alkmaar 5KM, 17/17 Dutch parkruns done!
Sunday 2KM walk, long run W6R3, 1.4KM w/u walk, 10KM run (!!!)

Going With the Flow

I’m sure glad I plan things out for the week; even though things don’t always work out the way I would like them to, at least I have an idea of what I’d like to happen, so that I can try to keep a bit on track.

This week was again busy and stressful and no matter what I did to give myself a boost, I still felt (feel) a dark cloud over me. As long as I keep pushing forward, I am ok. I’ll get through it.

Plan vs. Actual

  • Monday – RPM @ home AM / Pilates PM Ran 7KM
  • Tuesday – back to back RPM at the gym
  • Wednesday – Run 30 mins easy Ran 8KM
  • Thursday – RPM @ home AM (have massage appointments in the PM)
  • Friday – Run easy pace 5 mins, run 5 mins threshold, run 5 mins easy, run 5 mins threshold, run 10 mins easy – did a variation of this
  • Saturday – **optional** Run 45 mins easy Long Run
  • Sunday – Run 65 mins easy Rest

Monday – Struggled getting up in the morning. As for work, end of the month for us, so I could not get out to work on time to make it to Pilates. I needed to get out though! I did another 7KM without break!

Monday run early feb
It’s a bit chillier out so I had to bundle up more

Tuesday– less stress at work. Normally we pick up Vincent at 6:50PM so that meant I also was able to get home in time without rushing, eat something light, get changed and go to the gym. Another back to back RPM session for us. Ron didn’t join this time; he was busy seeing how fast the treadmill could actually go and doing some strength training.

RPM with Vincent
With my RPM partner in crime, Vincent

Wednesday – I would have been to Pilates but around 3:30pm we had a critical issue and I ended up at work until 5:15. Pilates starts at 5:30 so… no chance. I didn’t bring my change of clothes so going home first and getting to class on time wasn’t going to happen. Instead I changed and went for a run. I think I needed the run more than pilates at that point. 8KM done.

John Frost 8KM
Love running down to the river and seeing the bridge at night.
Noxgear run 8KM
Really appreciate my nox gear that Elizabeth sent me! Super handy to have!

Thursday – No getting up early for me again. I’m really trying to get my sleep sorted out and find that a bit more of a priority that getting up early. After work I had massage appointments and I biked there and back. 10.5KM extra biking (in addition to the 4KM I ride every day as my work commute). Felt like going out for a drink afterwards so rode home via Momento where Ron met me after his gym session.

Friday – went to lunch with my health center + massage colleagues. 13.5KM biking there and back. I knew Ron was going to the gym in the evening for an appointment with a trainer so I decided I’d just go with him. Did 15 min on the arc trainer as a warm-up and then on the treadmill: 6 min w/up, 6 min easy / 6 min threshold x 2, then 6 min easy and 4 min cool-down. 5.27KM in total, 40 min.

gym night p and f
10 years ago a Friday Night was NOT spent at the gym!
Treadmill Running – not my favorite but good to have a bit of control over the speed

Saturday – in light of the storm happening Sunday (Kiara/ Ciara) I decided my optional run would be my long run. The optional was 45 min and the long 65 min. Ron wanted to do 10KM anyway, so off we went. My first 5 were at tempo, and in fact negative splits! Then the next 5 were at interval; 250 m walking, 1KM running x 4. All in all this was a great run that gave me a lot of good energy.

10KM dijk
10KM Run on our “regular” loop

Sunday – as of writing it looks like this is going to be a rest day!

Coming up Next Week

The Plan for next week…

  • Monday – Pilates
  • Tuesday – back to back RPM at the gym
  • Wednesday – Run 35 min easy
  • Thursday – biking to massage appointments in PM
  • Friday – Intervals 10 min easy, 3 x 5 mi threshold w/2 min rest, 10 min easy
  • Saturday – parkrun test #2 (no running)
  • Sunday – Run 70 min

Tuesday I go back to the ortho about my foot (finally); don’t really expect much to be honest. Not sure they can really do anything further at this point. I’m living with the pain; at some point you just get used to it.

Friday I’ll do my run during the day; on Friday evening I’m going out to see my friend Gerrit / Charle Sparkle perform again in Nijmegen. The events start late (10PM doors open) so a nap could also be in order.


Saturday is our second test run for our parkrun so I won’t be running, but I will bike there and back and there is a possibility for other activities. Not sure how much energy I’ll have though, after less sleep the night before.

Debating my membership in the 5am Club

I’m not going to plan any AM exercise; anything that happens will be a bonus. I do feel like I’m missing strength training and I am feeling once again like quitting pilates… I just don’t know. Ugh.

That’s a wrap!

How was your week? Do you feel like you are able to go with the flow and change direction if things aren’t working out the way you planned? Do you like running intervals outdoors or on the treadmill? What was your greatest accomplishment this week?


  1. Birchwood Pie says:

    I do a ton of interval work on the treadmill, but I feel like I would benefit more from it outside. Once we get more daylight and less snow I’m looking forward to more “real” speed. Hang in there with your schedule, the first week of the month is always super tough for me.

    1. Renée says:

      yes my fellow financial admin person! I agree that more daylight will help me want to do the intervals outside. My favorite interval places are all in very dark areas at night.

  2. Greatest accomplishment. Hmm. Filming more yoga videos, I guess. I’m often up at 5 (as in usually, and I don’t even need to be) but rarely actually moving. I have started doing very short fast cardio (like 10 min) a few times a week. And of course basically housebound for a couple of days this week, you start getting cabin fever!

    February is just the worst. And my birthday falls in February! Don’t worry, the sun will shine again and you’ll feel more like yourself (trying to give myself a pep talk too).

    1. Renée says:

      I like your yoga videos if it helps? maybe a short fast cardio in the morning would work for me too. I mean, why does it have to be 30 min to an hour? why is that in my head? Yes maybe it is just February. We’ll feel better when the days get longer!!

  3. Wendy says:

    It looks like you and I both had to roll with it this week, lol! I’m find with doing intervals indoors or out. It’s such a great way to break up a run. My greatest accomplishment this week…hmmm…I’ll have to think on that!

  4. Stephanie says:

    This week was one where I had to be flexible as well. It was a little frustrating bc I wanted to get going and get off on the right foot, but life had me ease into instead.

  5. therightfits says:

    Great job going with the flow and making changes. And listening to your body! It’s hard to prioritize sleep, I know I could do a better job!

  6. Marcia says:

    My biggest accomplishment this week and this YEAR so far has been finishing up this dang AIP diet. Not sure how I’m going to navigate food going forward (especially in Bermuda) though!

  7. Kim at Running on the Fly says:

    I think you’re doing well with your “Going with the Flow” plan. Hey, $h1t happens, and sometimes flexibility is our forte. I’m SOOO glad to have the extended daylight now! I love my early morning runs (as you know), but it’s been a nice switch doing my Monday runs after work (for the past few weeks, anyways). As the weather gets warmer (ha! like in a couple months LOL), I’ll be doing most of my runs in the early AM.

  8. I would also take a map before a 10pm show. :-) I prefer running intervals on the treadmill because I feel like it helps me stay on pace. But I don’t mind running them outside and have done some great ones and better than I expected.

  9. I have been into intervals myself since my injury. I am really becoming quite fond of them! I am so not a 5 am or 6 am workout girl just don’t function well. My biggest accomplishment this week would be today’s race. :) Have a fantastic week ahead and thanks for linking up today

  10. Intervals, tempo, long run, any run for me is better outside!

    I think the progress I made at PT was probably my greatest accomplishment; although, I still have a ways to go.

    Have a great week!

  11. Coco says:

    LOL at Ron testing the limits of the treadmill. How’d he do? Hey, if the 5 am club isn’t working for you, the 5 pm is just as good. It can be better, I think, b/c your body is warmed up and fueled from the day, but 5 pm (or 6 or 7) rarely works for me. I hope the ortho has something worth waiting to hear!

  12. Lisa says:

    Great job being flexible this week! I also like to go into the week with a plan and then move things around as needed. As for intervals, I dont mind them on the treadmill bc it makes the run go by faster…but I have a really hard time going at a fast pace on there. So if Im really trying to push the pace, I try to do them outside.

  13. Well done on being flexible and going with the flow. It’s actually not easy to miss a class you’ve set your mind on doing, and then make up for it by going for a run, at least for me! Something I need to work on! Best of luck with your ortho appointment on Tuesday xxx

  14. Cari says:

    Yay for good energy. I <3 the braids
    I find intervals easier on the treadmill. It's easier to control for and, to be honest, I don't worry about replicating outside for those as I'm often not trying for a particular pace when I'm racing. All things equal I'd prefer speed work indoors and long runs out.

  15. Chaitali says:

    Sounds like a really good run on Saturday! And fingers crossed that the appointment with the ortho goes well on Tuesday. It sucks having to live with pain :(

  16. runswithpugs says:

    Ooooh. Charlie Sparkle looks fabulous, although a 10PM start time makes me exhausted LOL!

    I love seeing your progress! You are doing so great and really staying on top of everything, even if you are having to adjust on the fly. I’m so proud of you!

  17. kookyrunner says:

    I love that you were able to adjust with all the changes last week.

    Whenever I do intervals, it’s always on the treadmill. I agree that it’s just so much easier to dial into the paces on the treadmill.
    Awesome job on your Saturday run!

Comments are closed.