February 14, 2013: Day 11, Run

Run

This was day 11 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run and weightlifting.

Time: Morning

Shoes: Brooks Ravenna 3

Audiobook: Disease-Proof Your Child by Dr. Joel Fuhrman

Run (elliptical): 2 mi | 15:49 @ level 5

Note: Averaged 7–8 mph. Heart-rate averaged 130–140 bpm. Felt good, felt strong. I’ll lift weights tonight.

February 13, 2013: Day 10, Bike

Bike

This was day 10 out of 56 of Hal Higdon’s 10K Novice Program which called for 30 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Audiobook: Disease-Proof Your Child by Dr. Joel Fuhrman

Bike (recumbent): 30 minutes @ levels 8–10

  • 8 minutes @ level 8
  • 22 minutes @ level 10

Note: Averaged 80 plus RPM. Heart-rate averaged 90–130 bpm. Felt good, felt strong. Sweat a lot. And, I repeat from the other day NO INJURIES!!!

February 12, 2013: Day 9, Run

Run

This was day nine out of 56 of Hal Higdon’s 10K Novice Program which called for a 2.5 mile run. Instead, because I thought Hal wanted me to run three, I ran for three miles.

Time: Morning

Shoes: Brooks Ravenna 3

Audiobook: Disease-Proof Your Child by Dr. Joel Fuhrman

Run (elliptical): 3 mi | 23:26 @ level 4

Note: Averaged 7–8 mph. Heart-rate averaged 130–145 bpm. Felt good, felt strong. Sweat a lot.

February 10, 2013: Day 7, Run

Run

This was day seven out of 56 of Hal Higdon’s 10K Novice Program which called for a three mile run.

Time: Morning

Shoes: Brooks Ravenna 3

Audiobook: Healthy at 100 by John Robbins

Run (elliptical): 3 mi | 22:36 @ level 3

Note: Averaged 7–9 plus mph. Heart-rate averaged 130–150 bpm. Felt good, felt strong. Sweat a lot. AND, most importantly, NO INJURIES!!!

February 9, 2013: Day 6, Bike

Bike

This was day six out of 56 of Hal Higdon’s 10K Novice Program which called for 40 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Audiobook: Healthy at 100 by John Robbins

Bike (recumbent): 40 minutes @ levels 3–5

  • 10 minutes @ level 3
  • 30 minutes @ level 5

Note: Averaged 80 plus RPM. Lots of sweat. Had fun!

February 7, 2013: Day 4, Run

Run

This was day four out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run and weightlifting.

Time: Afternoon

Shoes: Brooks Ravenna 3

Audiobook: Healthy at 100 by John Robbins

Run (elliptical): 2 mi | 15:47 @ level 2

Note: Averaged 7–8 mph. Felt good, felt strong. Sweat a lot. Afterwards lifted weights.

February 6, 2013: Day 3, Bike

Bike

This was day three out of 56 of Hal Higdon’s 10K Novice Program which called for 30 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Audiobook: Healthy at 100 by John Robbins

Bike (recumbent): 30 minutes @ levels 8–10

  • 10 minutes @ level 8
  • 20 minutes @ level 10

Note: Averaged 80 plus RPM. Lots of sweat. Had fun!