Bryan's Weblog of Stuff

Recently...
My 2023 Year in Books
I Believe
Mount Removable Drives in WSL2
What I’m Listening To
My 5-Star Rated Books From 2018
My 2018 Year in Books
Books section of the site, I love to read. I read a ton as a kid, but that diminished quite a bit as an adult. Over the past few years, I’ve started reading more, including 52 books in 2017." class="sidenavlink">My 2017 Year in Books
Cutting The Cord, One Year Later
We Cut The Cord!
DIRECTV NOW Update

Archives...
January 2024 (1)
November 2020 (1)
September 2020 (1)
November 2019 (1)
January 2019 (2)
February 2018 (1)
January 2018 (1)
January 2017 (2)
December 2016 (3)
November 2016 (2)
August 2014 (2)
April 2011 (3)
January 2011 (1)
December 2010 (1)
November 2010 (3)
October 2010 (1)
September 2010 (2)
August 2010 (1)
July 2010 (1)
April 2010 (2)
March 2010 (4)
February 2010 (6)
January 2010 (1)
December 2009 (2)
November 2009 (1)
October 2009 (3)
September 2009 (1)
August 2009 (1)
July 2009 (1)
June 2009 (5)
May 2009 (1)
April 2009 (2)
March 2009 (3)
February 2009 (4)
January 2009 (3)
December 2008 (2)
November 2008 (3)
October 2008 (3)
September 2008 (10)
August 2008 (7)
July 2008 (14)
June 2008 (17)
May 2008 (14)
April 2008 (16)
March 2008 (9)
February 2008 (12)
January 2008 (17)
December 2007 (8)
November 2007 (11)
June 2007 (1)
March 2007 (2)
January 2007 (1)
December 2006 (1)
October 2006 (1)
August 2006 (2)
July 2006 (6)
June 2006 (1)
May 2006 (2)
March 2006 (1)
January 2006 (1)
December 2005 (2)
November 2005 (1)
October 2005 (3)
May 2005 (1)
March 2005 (6)
February 2005 (2)
January 2005 (7)
December 2004 (4)
November 2004 (3)
October 2004 (3)
September 2004 (3)
August 2004 (2)
July 2004 (4)
June 2004 (3)
May 2004 (1)
April 2004 (1)
January 2004 (8)
December 2003 (1)
November 2003 (2)
October 2003 (5)
September 2003 (4)
August 2003 (5)
July 2003 (9)
June 2003 (8)
May 2003 (14)
April 2003 (9)
March 2003 (10)
February 2003 (8)
January 2003 (22)
December 2002 (22)
November 2002 (8)
October 2002 (6)
September 2002 (4)
August 2002 (9)
July 2002 (19)
June 2002 (13)
May 2002 (7)
March 2002 (1)
February 2002 (1)
January 2002 (2)
December 2001 (3)
November 2001 (12)
October 2001 (16)
September 2001 (6)
August 2001 (12)
July 2001 (4)
June 2001 (12)
May 2001 (1)
March 2001 (1)
January 2001 (1)
December 2000 (2)
October 2000 (1)
September 2000 (2)
July 2000 (10)
June 2000 (6)
May 2000 (13)

Search:

Sunday, December 9, 2007

HH10K Training: Week 1, Days 4-7

Looks like I've got a little catching up to do again. I finished Week 1 of Hal Higdon's Novice 10K Training Program this morning, but before I get into that, let me cover days 4 through 7:

Week 1, Day 4

Week 1, day 4 called for a 2 mile run and strength training, so I knew that this would be a really good workout. I started off with my two mile run, using the treadmill. Here are some stats:

  • Warm up: 5:04 (walking)
  • Mile 2: 10:18
  • Mile 3: 10:32
  • Cool down: 3:01 (walking)

Total distance covered was 2.51 miles.

The strength portion of the workout was an upper body circuit workout. The workout is based on a strength workout from Body for Life, where you work chest, back, shoulders, triceps, and biceps, doing 4 sets of each with increasing effort and diminishing repetitions. What this means is that for each body part, you do 12, 10, 8, and 6 rep sets, with the effort level required for each set increasing from 5, 6, 7, and finally to 8, on a scale of 1-10. In the original program, you follow the 6 rep set with two back-to-back sets of 12 with an effort level of 9 and 10. Also, you are supposed to rest 1 minute after each of the first 4 sets, and then 2 minutes after the back-to-back sets. The modification I made to this is dropping the back-to-back sets, and instead of doing all of one body part at a time before moving on to the next body part, I went through 1 set for each body part, without resting any longer than it took to move to the next station, for a complete circuit. I did 4 circuits, starting with 12 reps for each set, and working down to 10, 8, and 6 reps with each additional circuit, while increasing the effort level (in this case, increasing the weight). Between each circuit, I rested for 1 minute.

Week 1, Day 5

Rest day! I did clean the house, which took some effort and is definitely work, but we can hardly count that, right? I'll be honest, taking a day off was a little tough, but it was nice, and needed.

Week 1, Day 6

Week 1, day 6 called for 40 minutes of cross-training. The plan was to do 40 minutes of cardio, and to get a good choice of equipment, I did this workout at the gym. Here's the breakdown of the workout:

  • 10 minutes on the bike at various resistance levels, always trying to spin at about 100 RPMs.
  • 10 minutes on the elliptical cross-trainer, doing 2 minute intervals, changing the resistance and crossramp levels to increase or decrease the effort required.
  • 20 minutes on the treadmill, doing a combination of walking at increased elevation, and slow jogging at increased elevation (basically 1 minute hill repeats, with 1 minute walking recovery).

Week 1, Day 7

Here we are, the last day of week 1. Today was my "long" run. I say "long," because it was a relatively short 3 miles, though it is still about the furthest I've run at one time. Hal says to run the long runs nice and slow, so that's what I did:

  • Warm up: 5:04 (walking)
  • Mile 1: 11:29.46
  • Mile 2: 11:16.45
  • Mile 3: 11:45.79
  • Cool down: 2:32.80 (walking)
  • 10 minutes of stretching

I did this run outside. Did I mention that a cold front came through last night and that the temperature was 38 degrees during my run, with a stiff wind out of the north? Overall, it was a good run.

So now you know the rest of the story of week 1. (Oh, I also dropped 3 lbs. this week.) On to week 2!

By Bryan at 2:02 PM , in Health and Fitness - Permalink
Comments (0) - TrackBack (0)