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!!!

February 17, 2013: Day 14, Walk & Groceries

Run

This was day 14 out of 56 of Hal Higdon’s 10K Novice Program which called for a 3.5 mile run which I did this morning.

Time: Afternoon

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Walk (street): 1.25 mi | 20:21 @ 16:13 min/mi

Groceries (all organic):

  • 2 – bunches kale
  • 3 – 10 oz bags broccoli and cauliflower
  • 8 – yellow onions
  • 3 – apples
  • 5 – oranges
  • 1 – 10 oz bag frozen sweet potatoes
  • 1 – 10 oz bag frozen butternut squash
  • 2 – 10 oz bags frozen strawberries
  • 2 – 10 oz bags frozen blueberries
  • 2 – 10 oz bags frozen raspberries

Note: Felt GREAT!!! No hot spots on my left foot nor any other malady.

February 17, 2013: Day 14, Walk & GroceriesOh, and one other thing, in the past when I’ve used a GPS watch to monitor my walks/runs I’ve paused its recording at stop lights, etcetera. But, not this time. That is, other than when I was in the store shopping I was recording my movements/non-movements.

This ultimately made the whole walking experience better. Especially since I didn’t have to worry about pressing the watch’s pause/resume button on the way back while carrying heavy groceries. Thus, going forward, I’ll be doing the same for all grocery-getting days. :-D

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 15–20, 2013: Days 37–42, Rest

Rest

This was day 37 out of 56 of Hal Higdon’s 10K Walking Program which called for a 55 minute walk at a comfortable pace. Unfortunately, due to both my hamstring as well as suspected metatarsalgia issues, I took today off.

In fact, I will be taking the rest of the week off any kind of physical activity including walking and weightlifting and most likely return Monday, January 21. When I return I will not immediately resume walking outdoors. I can tell my foot needs more rest than that. Instead I will use my gym’s elliptical trainer and treadmill so I can stop the moment I feel any kind of hot spots arise.

Carless in Oregon

Carless in Oregon

On my current budget I cannot afford to purchase let alone insure, gas up, repair, etcetera, a car. Plus, I like that I’m helping keep the planet cooler by not burning fossil fuels. Thus, I am carless in Oregon. Which, isn’t that bad really.

Thankfully I work at home as a Software Test Engineer at beAutomated—where we make custom WordPress Plugins—so my commute is from my bedroom to my living room. And, as you’ve seen in a past post, the majority of what I buy food wise (and pretty much everything else) is well within walking distance at the local Fred Meyer store. Fellow nerds will appreciate that I also live right next to Fry’s Electronics as well.

But, the point of this post is to let you know that injuries or not I walk more than I state here on this site. As for the image I used, it’s a scene from the film Dude, Where’s My Car? which is how I feel sometimes being that I’ve always had some kind of motor vehicle since I was old enough to drive. But hey, who says you can’t teach an old dog new tricks? ;-)

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.

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?! ;-)