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 21, 2013: Day 18, Run

Run

This was day 18 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run and weightlifting. Using a multiplier of 15 minutes per mile, I ran on the elliptical cross-trianer for 30 minutes. Weights will be for tonight.

Time: Morning

Shoes: Brooks Ravenna 3

Music: Workout II playlist

Run (elliptical): 30 minutes @ levels 3–8

  • 10 minutes @ level 3
  • 20 minutes @ level 9

Note: Felt good, felt strong, lots of healthy sweat, and still no injuries! :-D

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