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 24, 2013: Day 21, Run

Run

This was day 21 out of 56 of Hal Higdon’s 10K Novice Program which called for a four mile run. Using a multiplier of 15 minutes per mile, I ran on the elliptical cross-trianer for one hour.

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Run (elliptical): 60 minutes @ levels 3–6

  • 10 minutes @ level 3
  • 50 minutes @ level 6

Heart Rate Average (AVG): 147 bpm

Maximum Heart Rate (MAX): 159 bpm

Note: I’m seriously loving my elliptical “runs”, recumbent biking, and weightlifting. Especially since I’m getting my heart rate up, sweating a lot, and strengthening my muscles six days per week—yet not breaking myself. That is, the indoor training I have been doing has allowed me to workout more consistently than any other period of time I can remember in the past. Yay!

Polar FT1 BlackOh, and speaking of heart rate, today was the first day I used my Polar FT1 heart rate monitor. Hence the newly added AVG and MAX stats. What a wonderful tool! Super simple to use, inexpensive, and I will eventually use it to perform heart monitor training to help optimize my workouts.

February 23, 2013: Day 20, Bike

Bike

This was day 20 out of 56 of Hal Higdon’s 10K Novice Program which called for 50 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Bike (recumbent): 50 minutes @ levels 3–5

  • 10 minutes @ level 3
  • 40 minutes @ level 5

Note: Felt good, felt strong, no injuries, sweat a lot.

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 21, 2013: Day 18, Strength

Strength

This was day 18 out of 56 of Hal Higdon’s 10K Novice Program which called for a two mile run, which I did this morning, and strengthening.

Time: Evening

Shoes: Brooks Ravenna 3

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 @ 90 pounds
  2. Lever Lying Leg Curl: 14 reps @ 65 pounds
  3. Lever Standing Calf Raise (plate loaded): 14 reps @ 10 pounds
  4. Lever Seated Row: 13 reps @ 95 pounds
  5. Lever Bench Press: 14 reps @ 75 pounds
  6. Lever Lateral Raise: 15 reps @ 60 pounds
  7. Barbell Curl: 8 reps @ 50 pounds
  8. Cable Pushdown: 12 reps @ 30 pounds
  9. Sit-up (arms-crossed): 15 reps
  10. Hyperextension: 14 reps

Note: Switched out Lever Seated Leg Press for Lever 45° Leg Press (plate loaded) and Crunch for Sit-up (arms-crossed). Beyond that, all I gotta say is things are going exceptionally well these days! :-D

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

Running is, in a much more important way, about community

Running is, in a much more important way, about community

Running is not, as it so often seems, only about what you did in your last race or about how many miles you ran last week. It is, in a much more important way, about community, about appreciating all the miles run by other runners, too.
~ Richard O’Brien

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!!!