Category Archives: Podcasts

February 25, 2013: Day 22, Walk & Groceries

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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

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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

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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

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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

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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 19, 2013: Day 16, Run

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Run

This was day 16 out of 56 of Hal Higdon’s 10K Novice Program which called for a 2.5 mile run. Using a multiplier of 15 minutes per mile, I ran on the elliptical cross-trianer for 38 minutes.

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Run (elliptical): 38 minutes @ levels 3–7

  • 10 minutes @ level 3
  • 28 minutes @ level 7

Note: Felt good, felt strong. Sweat a bunch.

February 17, 2013: Day 14, Walk & Groceries

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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 17, 2013: Day 14, Run

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Run

This was day 14 out of 56 of Hal Higdon’s 10K Novice Program which called for a 3.5 mile run. Using a multiplier of 15 minutes per mile, I ran on the elliptical cross-trianer for 53 minutes.

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Run (elliptical): 53 minutes @ levels 3–6

  • 10 minutes @ level 3
  • 43 minutes @ level 6

Note: Felt good, felt strong even though my “run” time was a lot longer than usual. Sweat a whole lot.

February 16, 2013: Day 13, Bike

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Bike

This was day 13 out of 56 of Hal Higdon’s 10K Novice Program which called for 40 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Bike (recumbent): 40 minutes @ levels 5–10

  • 3 minutes @ level 5
  • 12 minutes @ level 8
  • 25 minutes @ level 10

Note: Averaged 80 RPM. Felt good, felt strong. Sweat a lot.

February 15, 2013: Day 12, Walk & Groceries

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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.