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 22, 2013: Day 19, Walk & Groceries

Run

This was day 19 out of 56 of Hal Higdon’s 10K Novice Program which called for rest. But, a guy needs his veggies. ;-)

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Walk (street): 1.24 miles

Groceries (all organic):

  • 3 – bunches kale
  • 5 – 10 oz bags broccoli and cauliflower
  • 4 – apples
  • 3 – pears
  • 3 – tomatoes
  • 1 – 14 oz package tofu
  • 7 – yellow onions
  • 1 – 8 oz box mushrooms
  • 1 – 2 lb bag carrots
  • 1 – stalk celery

Note: Cloudy, misty, and cold. Felt good to be outdoors.

February 19, 2013: Day 16, Walk & Groceries

Run

This was day 16 out of 56 of Hal Higdon’s 10K Novice Program which called for a 2.5 mile run which I did this morning.

Time: Afternoon

Shoes: Brooks Ravenna 3

Podcast: Lean-Agile Straight Talk

Walk (street): 1.24 miles

Groceries (all organic):

  • 1 – bunch kale
  • 1 – bunch collard greens
  • 3 – 10 oz bags broccoli and cauliflower
  • 3 – oranges
  • 7 – tomatoes
  • 2 – 14 oz packages tofu
  • 2 – bars ALMOND soap

Note: Sunny and coolish. Felt fantastic to be outdoors. And yet another walk without hot spots!!!

Running on the elliptical is not the same as running on the street

Running on the elliptical is not the same as running on the street

As some of you know, I am currently following Hal Higdon’s 10K Novice Program. But I haven’t been actually running—on the street. Instead, due to a lingering left foot injury, when Hal calls for a run I have happily hopped on the elliptical cross-trainer at the gym and ran the prescribed miles. For example, this past Thursday Hal asked for a two mile run which I dutifully completed in 15 minutes and 49 seconds.

Sixteen minute aerobic sessions just don’t seem like enough! Thus, from this point on when Hal calls for a run and I use the elliptical, I’m going to multiply whatever milage he requests by 15 minutes. So, the next time he asks for a two mile run I will use the elliptical for 30 minutes. Three miles will have me on it for 45 minutes and so on.

This seems like a better way to go—getting a minimum of 30 minute aerobic sessions being that Hal always calls for at least two miles. The key thing here is I’m still a newbie at all this and want to keep my current injury-free streak going and yet continue to increase my fitness in a timely manner. What do you think?

February 15, 2013: Day 12, Walk & Groceries

Run

This was day 12 out of 56 of Hal Higdon’s 10K Novice Program which called for rest. But, as some of you may know I am carless so when I need something at the market I usually walk there.

Time: Afternoon

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Walk (street): 1.24 mi | 19:43 @ 15:47 min/mi

Groceries (all organic):

  • 1 – bunch kale
  • 1 – 8 oz box mushrooms
  • 5 – yellow onions
  • 2 – apples
  • 4 – oranges
  • 2 – tangelos
  • 1 – 4.5 oz jar minced garlic
  • 1 – 2 lb bag carrots
  • 1 – stalk celery

Note: Felt okay, although on the way home I experienced a few of those damn hot spots on my left foot as per usual.

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.

January 10, 2013: Day 32, Walk

Walk/Run

This was day 32 out of 56 of Hal Higdon’s 10K Walking Program which called for a 50 minute walk at a comfortable pace.

Time: Morning

Shoes: Brooks Ravenna 3

Walk (street): 3.76 mi | 50:04 @ 13:20 min/mi

Note: Unlike Tuesday, it was cold enough to warrant two jackets which included an outer rainproof non-breathable shell. Moreover, it was dark and as you probably guessed rainy as well. But, it was a GREAT walk! Why? Nothing hurt! Not even those pesky left foot hot spots I am usually plagued with when I try to increase my pace. Oh, and did I mention my pace was smoking fast?! ;-)

January 8, 2013: Day 30, Walk

Walk/Run

This was day 30 out of 56 of Hal Higdon’s 10K Walking Program which called for a 50 minute walk at a comfortable pace which I complied.

Time: Morning

Shoes: Brooks Ravenna 3

Walk (street): 3.65 mi | 50:47 @ 13:57 min/mi

Note: Not cool enough (wore too many jackets!), windy at times, damp, dark to not so dark, somewhat fun walk. Still have hot spots on left foot. Had to retie right shoe because it felt too tight which hurt the top of my foot. Pain went away after the retie.

January 6, 2013: Day 28, Walk

Walk/Run

This was day 28 out of 56 of Hal Higdon’s 10K Walking Program which called for a 75–90 minute walk. Chose 75 minutes but ended up with 92 and a 10K!

Time: Morning

Shoes: Brooks Ravenna 3

Walk (street): 6.33 mi | 1:32:36 @ 14:38 min/mi

Note: Cool rather than cold most likely because I wore two jackets, cloudy, drizzly at times, mixed pace walk. No real issues to report other than the typical off and on hot spots I get on my left foot after about a mile or so.

January 5, 2013: Day 27, Walk

Walk/Run

This was day 27 out of 56 of Hal Higdon’s 10K Walking Program which called for a 4.5 mile walk.

Time: Morning

Shoes: Brooks Ravenna 3

Walk (street): 4.64 mi | 1:06:25 @ 14:17 min/mi

Note: Cold, cloudy, moderately paced walk. Felt good except for a few hot spots on my left foot about half way through the walk and just a bit of funkiness still going on behind my left knee.