Training Log - Recovery Edition

It's time to regroup and recup (pronounced recoup). After more than two years of marathons, it's time to takes some time to let my body heal before the next race. This is a two month training plan to allow me to rebuild. It's focused on weight lifting with light cardio cross training.

No real running is planned of the first month with the exception of 10 miler on Saturday, July 18th. I'd skip that one, but I have a half marathon on August 2. My plantar fasciae need time off to heal properly. That means no running and very little impact exercise. Also, yoga, foam roller and those goofy sleep braces. Sexy.

July 19, 2009 - July 27, 2009
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Day	Goal	Actual	Notes
Sunday	Rest / Yoga	Rest / Yoga	Rest
Monday	Push Circuit 1 - arms and squats	Done.	Solid work. Up to 20-25 pounds for curls, etc..
Tuesday	Travel Day	A few walks from the train station to the office, etc.	Not horrible
Wednesday	Circuit 2 - Lunges, Hamstrings and Shoulders / Yoga	Skipped it, move to Thursday	-
Thursday	Cardio circuit / Abs / Yoga	Circuit 2 - Lunges, Hamstrings and Shoulders / Yoga	A little disappointing. I chose too heavy weights.
Friday	Weight Circuit 3 - Chest, Back and Dips / Yoga	Skipped.	No activity at all. Worked from home all day.
Saturday	Weight Circuit 3 - Chest, Back and Dips / Yoga	-	-
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July 12, 2009 - July 18, 2009
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Day	Goal	Actual	Notes
Sunday	Rest / Yoga	Rest / Yoga	Travel day.
Monday	Push Circuit 1 - arms and squats	Skipped.	Damn, ran out of day.
Tuesday	Push Circuit 1 - arms and squats	Done!	Moved from yesterday. Hit it hard.
Wednesday	Circuit 2 - Lunges, Hamstrings and Shoulders / Yoga	Done	-
Thursday	Cardio circuit / Abs / Yoga	Cardio	-
Friday	Weight Circuit 3 - Chest, Back and Dips / Yoga	Done	-
Saturday	Walk / Run 8-12 Miles	8 Miles	Legs were drooping due to weight work this week
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July 5, 2009 - July 11, 2009
Solid week - very consistent with doing my primary workout. Missed my abs work.
Day	Goal	Actual	Notes
Sunday	Rest / Yoga	Rest / Yoga	The shortest yoga ever, but it's a start. Need to incorporate some restorative yoga into my "pre-bed" routine.
Monday	Push Circuit 1 - arms and squats	Completed	Went up on nearly every weight.
Tuesday	Cardio Intervals / Abs / Yoga	Missed Abs	Tough intervals.
Wednesday	Circuit 2 - Lunges, Hamstrings and Shoulders / Yoga	Completed	Upped the weights
Thursday	Cardio circuit / Abs / Yoga	Skipped Abs	-
Friday	Weight Circuit 3 - Chest, Back and Dips / Yoga (travel day - must workout early)	Completed	Got it done, even though it was at risk due to travel.
Saturday	Cardio / Abs / Yoga	Walked	Relaxed,
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June 28, 2009 - July 4, 2009
Good recovery and a nice, consistent start to the weight lifting sequence. Could have done more stretching and yoga.
Day	Goal	Actual	Notes
Sunday	Rest Day from Seattle Half Marathon	Rest	No soreness. I rawk.
Monday	Rest Day from Seattle Half Marathon	Rest	A little rebound soreness.
Tuesday	Push Circuit 1 - arms and squats	Complete	A little soon to start lifting after a half marathon, but I'm proud to have resisted 2 whole days.
Wednesday	Cardio Intervals	Complete	Burpees. Ouch.
Thursday	Circuit 2 - Lunges, Hamstrings and Shoulders	Complete	Nice, finally used my workout log to record weights instead of hoping I'd remember what I lifted. Turns out, it's not such a big deal to write it down.
Friday	Cardio curcuit	Complete	Sucking wind and tired, but did it.
Saturday	Weight Circuit 3 - Chest, Back and Dips	Complete	Rocked it. Up on every weight.
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