WRD: Week 32 – Progress

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 (!!!)

Don’t really have much out of the ordinary to report this week. We are progressing along with marathon training. Week 7 is in the books! I tried to do my training as close as I could to what was on the schedule, but there were a few changes here and there.

This Week In Fitness

Plan vs. Actual

  • Monday – 30 min recovery run, 15-20 min pilates at home
  • Tuesday – Intervals; 6 x 1000’s (@6:00 pkm) / 200m rest
  • Wednesday – 40 min easy run, Bodypump
  • Thursday – hill repeats
  • Friday – REST
  • Saturday – Long run 2:30 again (will try to hit the 21 this time)
  • Sunday – REST

Mostly Monday was the day I changed my plan; I had a recovery run on the plan but felt like biking instead. I wanted to try to find a different 20- 21 KM route to run upcoming Sunday. I’ve pretty much done the standard Arnhem – Nijmegen or Arnhem -Rheden route what now feels like 1000 times so I needed something “new” (not really new since it’s still in town and I’ve pretty much run everywhere in my town!). Was such a fabulous ride as well, really glad I made that decision! It started to rain just a bit while I was in Meinerswijk (where I always see the wild horses) and I happened to catch a full rainbow – first time I’ve ever seen that! Total ride: 20KM

the train bridge near Meinerswijk
so many horses today, but they were camera shy!
no filter version of the rainbow

Tuesday – Intervals 6 x 1000 with 300 m recovery. Ron offered again to go with me to pace me and since last week I was maybe pushing it too hard we decided to pull back on the pace just a tiny bit. These are supposed to be done at 10K pace but since we don’t really know what that is, it’s kind of a guess. We started shooting for 6:00 m per km pace (9:39 per mile) and ended up averaging around 5:50 (9:24). Perfect! Total run: 10KM

I swear I’m not going Goth, it’s just sweat wrecking my eye makeup!

Wednesday – 40 min easy run. This week at work my workload was a bit more relaxed and my time more flexible so I was able to already start around 11:30am. This run felt really good! Wasn’t quite sure how to run this though – as in where to go that wouldn’t be too far or too close to work. So I ended up running towards home, through the park a couple of times and then back to work from my apartment. I am enjoying the lunch run but the showering situation afterwards is kind of a nightmare. I am still very sweaty when I shower and there is no fresh air or fan in the shower room so I’m still dripping with water after I’ve dried off! Felt like freshening up after the run took longer than the run itself! Need to figure something out as an alternative. After work it was bodypump again, this time with Vincent. Ron did his run at the track after work and then swung by the gym to do a few strengthening exercises so I was able to go home with him. Total run: 6.5KM Other: Bodypump 1 hour

Thursday – We were in Amsterdam for the day to meet up with my former stepmother and her husband; lovely day out and got lots of steps in! Once we were back at home it was time to run again. We were both exhausted but it had to be done. Ron came with me for my warmup and first hill. The plan was actually 6 minutes “as hard as you can” and “run up hills if possible” with 1:30 rest in between. I altered it slightly; 6 min up (800 m all the way up) and then easy jog/walk back down as recovery, repeat 4 times. Complete toast afterwards. Gentle jog back home. Total run: 11KM

my lovely former stepmom; she color coordinated with me and my hair
I didn’t run on this track, but it’s close to the top of the hill; I needed water and the ladies room after I was done so I stopped in

Friday – rest day. Took this one to the complete max. Rest, relax, nap, netflix, in random order. I didn’t sleep well (the students next door were having a party on their balcony apparently so I got to hear loud talking, laughing and take in the wonderful (not) smell of weed up until about 2am) and I just didn’t feel like doing anything.

Saturday – Time for the long run and to test out my “new” route! Only I ran it backwards so I wouldn’t feel like I just did it by bike. i finally made it out at 10 am – wanted to go much earlier but I again did not sleep well (not from students, though they were out there again at 10pm and I asked them to keep it down – it actually worked!), this time from waking up from night sweats every couple of hours #thanksmenopause . Admittedly I wasn’t feeling super confident but decided to just split it up in 7/7/6 KM and in the end I made exactly that in the prescribed time of 2 and a half hours. Long gone are the days of a half marathon at 2:15, which makes me a little sad and frustrated but in the end it’s not about pace for me, it’s the effort and achievement. So, hey. I got home, immediately showered and then laid in my bed! I ended up staying there much longer than planned because a cat decided to plant herself on my chest (one mustn’t disturb a comfy cat) Ron had his long run as well, he was home about an hour after me (he left much later). Total running: 20KM

in Meinerswijk again, at 7KM
at 14KM – I was feeling much more hopeful at this stage as I knew I was “nearly” home

Sunday – Rest day!! WHOO HOOO! We were back in Amsterdam again, this time for an Indian Bollywood and Food Festival. It was nice and fun, but much smaller than we had imagined. We did eat well and got to see some interesting entertainment so it was worth the trip out there.

out and about again

This Week In Numbers

Biking 50 KM (commute, 3 extra rides)
Running 4 x total 47,6 KMS
Gym 1 x Bodypump
AM Workout nope (I may cross this off my list soon)
Steps *98535 or around 14K steps average per day

Coming up Next Week

  • Monday – 30 min recovery run, 15-20 min strength at home (may actually ride again to find a route for Sunday)
  • Tuesday – Intervals; 3 x mile repeats (@6:00 pkm) / 300m rest
  • Wednesday – 30 min easy run, Bodypump
  • Thursday – Intervals Intervals; 6 x 1000’s (@5:50 pkm) / 200m rest, RPM Sprint (maybe)
  • Friday – REST
  • Saturday – Long run 2:45 (23ish KM)
  • Sunday – REST but maybe Bodypump

Let’s see how it goes. Only big thing going on next week is I have my first mammogram scheduled for Friday. EEK! I’m actually terrified of stuff like this. I know that sounds dramatic but I sometimes think I’d rather not know. There are quite a few cases of breast cancer on my dad’s side so… In the Netherlands you don’t even get an appointment for this until after your 50th birthday. Friday is also my 25th year anniversary of living here. I am still surprised sometimes that I’m still here. I dream a lot about moving away, but not back “home” (rarely but I sometimes think of it), mostly to a warm climate where there is a beach nearby and I don’t have to do anything but sell coconuts all day. Or something like that.

That’s a wrap!

How is your training going? How do you freshen up after working out if you don’t shower? Do you run the same routes all the time or try to switch things up? Have you had a mammogram? Have you ever seen a full rainbow? What’s your favorite type of Indian food (there are like a million kinds by the way)?

39 thoughts on “WRD: Week 32 – Progress

  1. Excellent week Renee! “but in the end it’s not about pace for me, it’s the effort and achievement. ” – oh I couldn’t agree more with this statement!

    Having a mammogram makes me terribly nervous too but I’m so glad you’re getting it done! Sending you hugs that it is completely uneventful!

    1. Thanks Michelle! and in the end the mammogram wasn’t so bad. Just unpleasant. I just followed instructions implicitly in hopes that I did it all correctly and we didn’t have to redo anything! ha! The lady kept saying “wow you really are a model patient, you are doing exactly what I’m instructing you to do” She even asked me if I was always so calm and relaxed hahaha NO!!!

  2. Fantastic week Renee! I know that the long run on Saturday was hard but you did a great job of pushing through to finish. I have the same though process at you – right now it’s all about being able to run the distance and not worry about time. I don’t know if I’ll ever PR any distance again, but I’m just happy to still be out there running :)

    1. Thanks Kim!! In the end I’m sure it’s going to be fine, we’re going to do our best and cross that line no matter what!

  3. I’ve been getting mammograms since I turned 40…my maternal grandmother had breast cancer, but very late in life (in her late 80’s), so there’s a family history, but only a slight one. None the less, I want the peace of mind in knowing I’m being proactive about it. Hope it goes well for you!!

    1. Thanks Kim. My great-aunt (mom’s side) had breast cancer way back in the day and died from it. My grandma and aunt (dad’s side) both had breast cancer and my aunt had a full mastectomy. I feel a little bit like my brother – my dad had (well and has some issues which could be again) prostrate cancer and he just refuses to go and get tested. He doesn’t want to know. And while I do think it is good to know, I also kind of don’t want to know. It’s bizarre. Anyone else I would say get checked! But no one really wants that news, do they?

  4. That rainbow is beautiful! Nice week of running – pace is just a number and it’s about the process not the time :) I would not have expected Amsterdam to have a Bollywood food and film festival, but that sounds so cool!

    1. So true Becca. Trying to remember that. Actually Amsterdam does have quite some diversity so it’s not too, too surprising. BUT it was really small. I think we expected much more. Still nice!

  5. A great week !! Sometimes I just try to ignore my pace – I know it’s hard but some weeks / runs/ days/ months are just better than others. That picture of the horses is so amazing – wow, you were up close. And that rainbow!!

    1. Thanks Melissa! You are so right. And yes, in Meinerswijk you can always get close to the horses. They are wild but used to people (runners, walkers, cyclists) coming through and are not scared by us. On this day they were walking away like “no paparazzi today, please!” haha!

  6. Good job on the long run! Sounds like your cat decided you deserved a little extra rest afterwards.

  7. Awesome week and those photos from your bike right are so beautiful!

    You’re doing great. You never know, pace could come back with consistency — or not — I know it’s frustrating but you have to accept yourself where you are now, because that’s all you have.

    I use shower wipes when I don’t have time to shower. Although you actually have to let yourself dry out first. I definitely try to vary my running routes!

    Someday we definitely plan to move away from here, since it wasn’t our choice to move here in the first place — the hard part is deciding where.

    1. Thanks Judy! I really am working on acceptance of now, I’m just not 100% successful yet. I’ll get there.
      I did end up buying some shower wipes, going to try those this week!
      I agree it’s hard to decide where to move and when as well. I didn’t realise you didn’t really choose to live there!

      1. Nope, we moved for my husband’s job. Definitely not our choice. Sort of worked out well since we’re much closer to my parents, I’m not sure how my sister would have handled it all without one of us closer.

  8. What a successful week for you! Way to bounce back and get that long run done. Not about pace for me anymore either I am just happy to do what I can do week to week

  9. Way to stick to your training plan! Waiting for 10:00 to begin a run is not an option for hubby and me. It’s just too darn hot by then! Don’t worry about pace. I have heard so many coaches say that you can’t run your long run too slowly. You are doing great!

    1. Thanks Laurie! It is cooler here so I’m glad it has been an option but for me I want to get it done as early as possible. Ron always wants to go out after lunch and I feel like I have no time afterwards to do anything (nor energy) when I’m done.

  10. Great week! That Monday bike ride sounds beautiful, and I love that rainbow photograph. I’m with you on not disturbing cuddly cats :) When Perry comes and lays on my chest, I feel like I’m pretty much stuck until he decides he’s had enough.

  11. Finding running routes when you start getting up there in mileage can be tricky. That’s when you realize how small cities actually are lol

    1. definitely! I’m surprised I can still get a half marathon distance in my city (we are quite small really), but usually I have to go through several towns to get a decent distance.

  12. Love the rainbow–we saw one like that arching over the highway on our drive to Madison yesterday! I feel you on the struggles with running–I’m just not loving running these days. Why does it have to get so hard?

    Glad you’re getting your mammo–I’ve been getting them since my 30s. I have dense breasts and lots of lumps and bumps. Been down the road of the diagnostic mammo and back to screening. Had a biopsy on a lump I found–not seen on the mammogram. Don’t be afraid of doing it–you’d be really upset if you skipped it and then later had an issue. Time is on your side!

    1. i was so amazed by the rainbow! and as for running, I wish I knew. Honestly, it kind of sucks right now. is this really menopause? will it improve? do I need to go on HRT to have it get better? Mammo turned out to be not so bad, just not pleasant. Now the two week wait…

  13. Mmm coconuts.
    Love your Meinerswijk bridge photo, I had hellgate on my run today – seeing, not running. Need to get out to Wards Island soon for a better shot. The ponies, <3

    1. aren’t the ponies fab? Oh man I love Meinerswijk so much. It’s only 5KM from my house too; so easy to run there or even bike through.

  14. Wait, what? A mammogram till after your 50th birthday? I think that is crazy and too late. My sister was diagnosed in her 20s. You bet I started getting on as soon as I could. I love this “in the end it’s not about pace for me, it’s the effort and achievement.” That is exactly how I feel right now. :-)

    1. Yes it’s nuts and definitely too late. We are definitely in a different class of runner. Not better or worse than those with born-talent. It takes a lot of determination and grit to run a half or a marathon 1 or 2 (or 3) hours after others are finishing.

  15. Hope the mammogram went well. It’s so important for early detection! I’m surprised they wait so long to do them. I’m 51 and I feel like I’ve had a million already. Maybe I got the first one at 40? Anyhow, I got the “welcome to 50 yrs old” colonoscopy last December. I was nervous about that – I need to eat food, prepping for that test is hard! Turned out to be no big deal. I love your “empty” bitmoji. I have really been feeling that way this week. I could take a spontaneous nap at any time of the day lately!! (but sadly I don’t. I should.)

    1. Thanks Lisa! I am surprised too! I read the letter out to my husband, where they mention “early detection” and I’m like “I’m 50. I have friends who died from breast cancer before this age” What do you mean early detection!! Same with paps, they only start at 50. I have explained at LEAST 1000 times to my doctors that I have had issues in the past and they just brush it off “We do things differently than in the US”. Whatever. Makes me so mad. I found out Friday the colonoscopy thing starts at 55. More things to look forward to. Napping should actually be a requirement in daily life. I used to work at a Japanese company and they take the nap very seriously. Loads of us would nap during our afternoon 20 minute break. Loved that job haha!

  16. Great week for you. I’m glad the 1000m repeats went well. Your scenery is gorgeous, what a magnificent rainbow. I have a mammo scheduled for September (go me). It is the colonoscopy I’ve been avoiding.

    1. Thanks Marcia. Yes the rainbow was just amazing! Is it your first mammogram? I just heard about the colonoscopy screening… that one starts for us at age 55… looking forward…

  17. Yes “to shower or not to shower” is always a debate every time I run at lunch. I love the energy boost from running at noon but it’s just too time consuming to shower so I don’t do it often.

    I hope your mammogram went well. I had to get a biopsy after my first one, which was stressful but it was so much better to get it checked out and find out that it was nothing than the alternative.

    1. I bought some shower wipes and will see if it takes less time next week. here’s hoping.

      thanks! I do agree it’s better to go through with it as you never know what could be found.

  18. You had a great week! Glad you are figuring out your paces and that moving around your schedule worked out well. I haven’t had a mammogram. I’m 35 and I think here they say to get your first at 40.

    1. thanks Lisa! I find 40 a more “normal” age for breast cancer screenings, but still know others who had breast cancer before then. I guess if we haven’t felt anything odd ourselves by that time we are probably ok.

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