March 2–8, 2013: Days 27–33, Bike, Run, Strength, Run, Bike, Run, Strength, Rest

March 2–8, 2013: Days 27–33, Bike, Run, Strength, Run, Bike, Run, Strength, Rest

The last time I published a similarly titled post I was letting you know about an injury and my upcoming span of off days. Not this time. That is, no injuries here! I’m just taking these days off blogging about my adventures. Thus, please find my plan below for days 27 through 33 out of 56 of Hal Higdon’s 10K Novice Program.

Time: Varied

Shoes: Brooks Ravenna 3

Music: Varied

  • March 2, Day 27: Bike (recumbent): 50 minutes
  • March 3, Day 28: Run (elliptical): 60 minutes
  • March 4, Day 29: Strength
  • March 5, Day 30: Run (elliptical): 45 minutes
  • March 6, Day 31: Bike (recumbent): 40 minutes
  • March 7, Day 32: Run (elliptical): 30 minutes + Strength
  • March 8, Day 33: Off

Oh, and I’ll most likely be doing some recreational swimming as well. And, of course, things might change a bit especially days 27 and 32. See you next Saturday, March 9!!! :-D

February 23, 2013: Day 20, Bike

Bike

This was day 20 out of 56 of Hal Higdon’s 10K Novice Program which called for 50 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Bike (recumbent): 50 minutes @ levels 3–5

  • 10 minutes @ level 3
  • 40 minutes @ level 5

Note: Felt good, felt strong, no injuries, sweat a lot.

February 20, 2013: Day 17, Bike

Bike

This was day 17 out of 56 of Hal Higdon’s 10K Novice Program which called for 35 minutes of cross-training.

Time: Evening

Shoes: Brooks Ravenna 3

Music: Workout I playlist

Bike (recumbent): 35 minutes @ levels 8–11

  • 10 minutes @ level 8
  • 25 minutes @ level 11

Note: Working out at night can be almost magical. That is, you’re tired and beat up from work when you start and pumped when you’re done. Magical! :-D

February 16, 2013: Day 13, Bike

Bike

This was day 13 out of 56 of Hal Higdon’s 10K Novice Program which called for 40 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Bike (recumbent): 40 minutes @ levels 5–10

  • 3 minutes @ level 5
  • 12 minutes @ level 8
  • 25 minutes @ level 10

Note: Averaged 80 RPM. Felt good, felt strong. Sweat a lot.

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 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 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!

Hal Higdon’s 10K Walking Program Recap

Hal Higdon’s 10K Walking Program Recap

Since today is the last day of Hal Higdon’s 10K Walking Program, I figured I should do a brief recap of the various things that happened along the way. First and foremost, as you can see from the list below, I hurt myself a lot. That is, I’ve already got my money’s worth out of the Large ACE Reusable Cold Compress with “soft touch fabric” I purchased near the beginning of this program.

  1. Right ankle
  2. Left foot
  3. Left knee
  4. Right shoulder
  5. Left hamstring
  6. Left hip

Due to the above minimal to moderate injuries, I ended up taking seven more days of rest than Hal recommended:

The worst injury award goes to my suspected metatarsalgia which continues to plague me even on short walks to the store. Hence the reason I recently switched to alternative forms of aerobic activity such as rowing on an ergometer, biking on a recumbent, and running on an elliptical.

But, it hasn’t been all bad. Heck, I even won a race! Plus, I got to celebrate my 52nd birthday by running (on an elliptical cross-trainer) for 52 minutes and had at least one smoking fast walking outdoors day!

Do I blame Hal (shown in the picture above) for all the bad stuff? No way. I just obviously need more basic conditioning with the focus on strength, muscle balance, and flexibility before I take another one of his programs outdoors. Plus, of course, my left foot issue needs to go away before I can even think about walking fast or running again.

So, what I am going to do now? Great question. For the next 56 days I will continue rowing, biking, running, and strengthening at the gym. See my Training page for more information.

My name is Randy, I’m an ellipticalic

My name is Randy, I'm an ellipticalic

I cannot express the feelings I have for the elliptical cross-trainer at the gym. They’re magical exercise machines. They easily raise my heart-rate to whatever zone I wish to train in, they’re fun to use—like running and cycling combined—and they haven’t hurt me—yet!

That is, too much of any one thing can become a problem. Thus my goal is to break away from my current elliptical addiction and branch out to other forms of aerobic equipment, while still dodging walking and running due to my left foot’s suspected metatarsalgia, such as a recumbent cyclerow ergometer, and stepmill. And then, of course, mix back in a wider assortment magical ellipticals.