Day 26 - Half Marathon Training - rest or crosstrain
I read a post on the My Blends forum yesterday, of how someone (sorry, I don't remember who) doing dumbbell flys with 20# weights, each hand. I got to thinking... How heavy could I actually go on dumbbell flys? I did dumbell flys, BFL style, starting out with 10# in each hand one set of 12. Okay... Then 12.5#-10 reps, 15#- 8 reps, 17.5# - 6 reps. Curiousity set in so I continued. 20# - 6 reps. 22.5# - 6 reps but form was starting to be compromised. Could I do more? 25# - 4 reps, not pretty. So I guess the answer is: Yes, I can do 20# safely. 22.5# is pushing it and 25# is probably, really, more than I should do safely. I've been doing low weights high reps for so long that I didn't really know or realize how heavy I could go. I still have my work cut out, but it sure beats doing only 10#. So, yesterday, I did sorta work out.
Today was actually more of what I would consider a rest day. I spend my morning with DGS while his mommy was at class, and, later on, got my hair cut and colored. No new color or cut. Just a trim and a teensy bit darker.
Tomorrow I am planning a 20K run/walk at the lake. I'm still dealing with ankle issues but I need to get some mileage in, just for the endurance. I'm not in pain, there's just a constant soreness. There's no rule that says I have to go fast. I figured that I did a half mile walk yesterday (to the park and back) and I was pretty comfortable, so if I do a walk/run pattern, I should be able to safely do a 20K distance and not hurt myself. Yes, I realize that there is a big difference between a half a mile and a 20K distance, and I can always cut the 20K distance short if I am in any pain. I'll have ice in Ziplock bags ready to go for when I get home and put my feet up...
Have a great weekend!