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 28, 2013: Day 25, Strength

Strength

This was day 25 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run, which I used as my warmup, and strengthening.

Time: Afternoon

Shoes: Brooks Ravenna 3

Music: Workout III playlist

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever 45° Leg Press (plate loaded): 10 reps @ 95 pounds
  2. Lever Lying Leg Curl: 11 reps @ 70 pounds
  3. Lever Standing Calf Raise (plate loaded): 16 reps @ 15 pounds
  4. Lever Seated Row: 14 reps @ 100 pounds
  5. Lever Bench Press: 11 reps @ 80 pounds
  6. Lever Lateral Raise: 14 reps @ 65 pounds
  7. Barbell Curl: 9 reps @ 50 pounds
  8. Cable Pushdown: 13 reps @ 30 pounds
  9. Sit-up: 13 reps
  10. Hyperextension: 16 reps

Note: Running for 30 minutes, then lifting weights directly afterwards is quite the challenge. But, I survived. And, as Friedrich Nietzsche said, “That which does not kill us makes us stronger.” ;-)

February 28, 2013: Day 25, Run

Run

This was day 25 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run and strengthening. Using a multiplier of 15 minutes per mile, I ran on the elliptical cross-trianer for 30 minutes.

Time: Afternoon

Shoes: Brooks Ravenna 3

Music: Workout III playlist

Run (elliptical): 30 minutes @ level 8

Note: As per usual these fine days, “Felt good, felt strong.” Used this workout as a warmup for strengthening.

February 26, 2013: Day 23, Run

Run

This was day 23 out of 56 of Hal Higdon’s 10K Novice Program which called for a three mile run. Using a multiplier of 15 minutes per mile, I ran on the elliptical cross-trianer for 45 minutes.

Time: Evening

Shoes: Brooks Ravenna 3

Music: Workout I playlist

Run (elliptical): 45:06 minutes @ level 8

Heart Rate Average (AVG): 152 bpm

Maximum Heart Rate (MAX): 166 bpm

Note: Two words, “ON FIRE!!!” Seriously, it’s workouts like these that make all the other more humdrum ones worth their weight in gold.

February 25, 2013: Day 22, Strength

Strength

This was day 22 out of 56 of Hal Higdon’s 10K Novice Program which called for stretching and strengthening.

Time: Evening

Shoes: Brooks Ravenna 3

Strength: Using novice guidelines and the Legs, Back, Chest, Arms template found at ExRx.net: One warmup set per exercise using 50 percent less recorded weight for 12–15 reps. After warmup, one set of 8–12 reps per exercise to volitional fatigue. Once 13–14 reps has been achieved, increase weight 2–10% for next workout.

  1. Lever 45° Leg Press (plate loaded): 14 reps @ 90 pounds
  2. Lever Lying Leg Curl: 10 reps @ 70 pounds
  3. Lever Standing Calf Raise (plate loaded): 12 reps @ 15 pounds
  4. Lever Seated Row: 16 reps @ 95 pounds
  5. Lever Bench Press: 12 reps @ 80 pounds
  6. Lever Lateral Raise: 13 reps @ 65 pounds
  7. Barbell Curl: 9 reps @ 50 pounds
  8. Cable Pushdown: 12 reps @ 30 pounds
  9. Sit-up (arms-crossed): 16 reps
  10. Hyperextension: 16 reps

Note: Maybe it was the full moon, but I was on fire tonight! :-D

February 25, 2013: Day 22, Walk & Groceries

Run

This was day 22 out of 56 of Hal Higdon’s 10K Novice Program which called for stretching and strengthening which I did later tonight.

Time: Afternoon

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Walk (street): 1.24 miles

Groceries (all organic):

  • 3 – bunches kale
  • 3 – 10 oz bags broccoli and cauliflower
  • 6 – apples
  • 6 – oranges
  • 3 – tomatoes
  • 1 – bunch bananas
  • 8 – yellow onions
  • 1 – 4.5 oz jar minced garlic

Note: Typical cloudy nice Oregon day.

February 24, 2013: Day 21, Run

Run

This was day 21 out of 56 of Hal Higdon’s 10K Novice Program which called for a four mile run. Using a multiplier of 15 minutes per mile, I ran on the elliptical cross-trianer for one hour.

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Run (elliptical): 60 minutes @ levels 3–6

  • 10 minutes @ level 3
  • 50 minutes @ level 6

Heart Rate Average (AVG): 147 bpm

Maximum Heart Rate (MAX): 159 bpm

Note: I’m seriously loving my elliptical “runs”, recumbent biking, and weightlifting. Especially since I’m getting my heart rate up, sweating a lot, and strengthening my muscles six days per week—yet not breaking myself. That is, the indoor training I have been doing has allowed me to workout more consistently than any other period of time I can remember in the past. Yay!

Polar FT1 BlackOh, and speaking of heart rate, today was the first day I used my Polar FT1 heart rate monitor. Hence the newly added AVG and MAX stats. What a wonderful tool! Super simple to use, inexpensive, and I will eventually use it to perform heart monitor training to help optimize my workouts.

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.