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 15, 2013: Day 12, Rest

Rest

This is day 12 out of 56 of Hal Higdon’s 10K Novice Program which calls for rest. And rest I will except for a walk to the grocery store and back later on today for some much needed organic veggies and fruit.

February 8, 2013: Day 5, Rest

Rest

This is day five out of 56 of Hal Higdon’s 10K Novice Program which calls for rest. In fact, Fridays are the only rest days for this program. That is, every other day of the week Hal has me cross-training, running and/or strength building via lifting weights. So, will I rest today? You bet I will! :-D

Think different.

Think different

As previously mentioned, I woke up this past Tuesday with an achy lower back—actually if I move wrong it feels like someone stabbed me with a knife! What did I do to cause this you may ask?

I’ve had lower back issues since my early teens brought on by a whole host of things such as my right femur being 1.5 inches shorter than my left, playing Evel Knievel with both bicycles and motorcycles, getting my back crushed while playing “smear the queer” (yeah, I know but what can I say, that’s what we called it!), and on and on and on.

But, I haven’t had any lower back pain for the last six months until now. So, what did I do this time to cause it? My best guess is I changed from mild-mannered crunches to harsher (for me) sit-ups, a lower back protective lever seated row to a lower back involved cable seated row, and added rowing as well as a back crushing (again, for me) lever standing calf raise (plate loaded), all at pretty much the same time. Thus, as my theory goes, my back just couldn’t take it!

So, what to do? Well, my first inclination has always been to rest and wait the typical 7—14 days for it to completely go away. But, this time I decided to think different. Yes, that’s AppleTalk (I’m on a roll today!) for making a dramatic change from the norm.

Therefore, instead of resting an inordinate amount of time—all the while my body parts decondition—I decided to carry on as usual doing what Hal’s 10K Novice Program suggests—as long as it doesn’t hurt my back any further.

And, guess what? So far so good! Sure, my lower back still hurts if I bend wrong—that’s what ice is for—but overall it’s getting better not worse. Oh, and of course I have switched back, for now, to crunches, the lever seated row, and less harsh calf raises. And yes, I love Apple. :-D

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.