January 12, 2013: Day 34, Walk

Walk/Run

This was day 34 out of 56 of Hal Higdon’s 10K Walking Program which called for a five mile walk. But, although the temperature outside wasn’t that bad, 28°F, it was too icy/slippery for any kind of fast walking. Thus, I went to the gym.

Time: Morning

Shoes: Brooks Ravenna 3

Walk (treadmill): 4 miles per hour @ 2 elevation for 90 minutes

Note: At first it seemed like 90 minutes was going to take forever but after 50 minutes or so I felt really good and continued to feel that way to the end of the walk. All in all it was an enjoyable experience.

December 20, 2012: Day 11, Walk & Strength

This was day 11 out of 56 of Hal Higdon’s 10K Walking Program which, like Tuesday, called for a 35 minute walk at a comfortable pace. And, once again,  I took  the “comfortable pace” seriously. Walked first then lifted weights both at the gym.

Time: Evening

Shoes: Brooks Ravenna 3

Walk (treadmill): 3.5 miles per hour @ 0 elevation for 35 minutes

Strength: One warmup set with 50 percent less recorded weight for approximately 12 reps. After warmup, one set of 8–12 reps per exercise—except legs, abs, and lower back where I am still doing high (15 plus) reps—to exhaustion.

  1. Lever Seated Row: 14 reps @ 95 pounds
  2. Lever Bench Press: 10 reps @ 75 pounds
  3. Cable Close Grip Pulldown (backward grip): 10 reps @ 100 pounds
  4. Lever Shoulder Press (overhand grip): 11 reps @ 45 pounds
  5. Lever Seated Leg Press: 13 reps @ 190 pounds
  6. Weighted Crunch: 37 reps @ 0 pounds
  7. Weighted Hyperextension: 16 reps @ 0 pounds

Note: Walk felt really good. Zero ankle pain. Legs couldn’t lift as much weight as they did Monday nor could abs and lower back do as many reps. Most likely due to walking beforehand. But, nonetheless, still got in a great workout! :-D

December 13, 2012: Day 4, Walk & Strength

This was day four out of 56 of Hal Higdon’s 10K Walking Program which called for a 30 minute walk. Walked first then lifted weights both at the gym.

Time: Evening

Shoes: Brooks Ravenna 3

Walk (treadmill): 4.0 miles per hour @ 2.0 elevation for 30 minutes

Strength: One warmup set with 50 percent less recorded weight for approximately 12 reps. After warmup, one set of 8–12 reps per exercise to exhaustion.

  1. Lever Seated Row: 16 reps @ 80 pounds
  2. Lever Bench Press: 10 reps @ 70 pounds
  3. Cable Close Grip Pulldown (backward grip): 13 reps @ 85 pounds
  4. Lever Shoulder Press (parallel grip): 16 reps @ 40 pounds
  5. Lever Seated Leg Press: 24 reps @ 170 pounds
  6. Weighted Crunch: 38 reps @ 0 pounds
  7. Weighted Hyperextension: 16 reps @ 0 pounds

Note: Walk felt okay although my right ankle felt a bit tight. As for weightlifting, in the past several workouts, I tried the high reps suggested by Hal Higdon and other endurance authorities but feel it doesn’t serve my needs so I’m going back to the more traditional 8–12 reps for now.

December 10, 2012: Day 1, Walk & Strength

This was day one out of 56 of Hal Higdon’s 10K Walking Program which called for either rest or an easy walk. I chose the latter. Plus I added full body strength building which I will do every Monday and Thursday from this point onward.

Time: Afternoon

Shoes: Brooks Ravenna 3

Walk (treadmill): 3.5 miles per hour @ 0 elevation for 20 minutes

Strength: One warmup set with 50 percent less recorded weight for approximately 12 reps. After warmup, one set of 15–20 reps per exercise to exhaustion.

  1. Lever Seated Row: 26 reps @ 70 pounds
  2. Lever Bench Press: 17 reps @ 60 pounds
  3. Cable Close Grip Pulldown (backward grip): 21 reps @ 70 pounds
  4. Lever Shoulder Press (parallel grip): 18 reps @ 35 pounds
  5. Lever Seated Leg Press: 23 reps @ 130 pounds
  6. Weighted Crunch: 35 reps @ 0 pounds
  7. Weighted Hyperextension: 14 reps @ 0 pounds

Note: Whatever I did last Tuesday is no longer bothering me. Yay! So, carefully and mindfully ahead I go—walking for now that is. ;-)