Got a little bit of catching up to do...
Friday turned out to be a rest day because I had plans in the evening after work, so not much to say there, except that I repeated the plank hold routine (1 minute front & 1 minute each side, two sets)
Saturday I originally had plans to do my weight training circuit and then spend some time on the bike, but I wasn't sure whether to do a long session on the bike, one legged drills, or what. So I ended up letting things just happen as they would.
This was my second time through my own personalized circuit, and it was as much of an ass kicker as it was the first time. Maybe more-so. If you look at the results, many of the numbers were the same (although the lunges and squats did go up) - but there was less rest in between because I had the weights all sorted out ahead of time. I got through the first set pretty smoothly - take a couple quick breaks, but for the most part knocked in out in 10-15 minutes. The second set I slowed down a bit, took breaks that were a little longer, but for the most part still managed to come out on the other side in pretty good shape. I want to say the first two sets took me around 25 minutes combined. The third set kicked my ass something fierce. It took me just about as long to get through the third set as it did the first two combined. I had to take much longer breaks in between each exercise, and after the one arm balance pushups, I just collapsed on the floor for a good couple minutes before I even got up to write down the number of reps. After I was done, I stumbled on the stairs a bit on my way out of the basement, and once I had my glass of chocolate milk and was on the living room couch, I actually took a quick cat nap.
It occured to me that perhaps the reason why was because I woke up that morning, had my normal breakfast of a nutrition bar (clif bar, on this day) & chocolate milk. Or maybe I had waffles - I know I had waffles at some point during the weekend, and it wasn't on Sunday - but I don't remember whether I only had waffles on saturday, or whether I had the bar and milk earlier in the morning and had the waffles a few hours later. Either way, I took the dogs for a walk for over an hour, and did the routine after that. So by that time, it was 4:30pm or so and I had very little to eat. So I was pretty underfueled, and used everything I had on the routine and bonked at the end. Any aspirations of doing anything on the trainer went out the window as well.
On Sunday I met up with my sister to run the Hampton Half marathon course. It'd be her first time doing anything over 10 miles, and while I did about 15 last weekend, I was just as happy to have a lower mileage weekend because the time spent on the ground would make up for it. It turned out to be a real good example of how you can still have a good workout without it being one that makes your lungs really work. Average HR was in the low 120's, which was interesting because it highlighted what seems to be a pretty consistent trend - 1 min/mile for every 10 bpm:
125 bpm - 11:30 min/miles
135 bpm - 10:30 min/miles
145 bpm - 9:30 min/miles
155 bpm - 8:30 min/miles
165 bpm - 7:30 min/miles (monson half)
170 bpm - 7 min/miles (thanksgiving and freezer five races)
Outside of that, it was the longest time spent pounding the pavement since the marathon - a little over 2.5 hours. So regardless of pace, that still counts for something - I still had to stretch out a couple times, I still felt mild soreness on Sunday evening after sitting for a period of time, etc. It was, as it turns out, a really good way to continue with base building. Instead of combining structural/skeletal base building with aerobic, it was almost exclusively structural - which I'd think would be a valuable thing to be able to work at a time of year when I'd be able to continue working the aerobic systems via the bike trainer, but would have limited opportunity to work the structural stuff.
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