Circuit 1:00:00  9.0 km (6:40 / km)
15 minute treadmill warm up
15 minutes of ellip
15 minutes of bike
15 minute treadmill cool down
3 x 12 pull downs (4), biceps (2), leg variations (squats, single leg back lunges, squats)
Farmer carries (10 steps x 2 directions) 25 lbs
Notes: Took two full weeks off post marathon. Recovery took a little longer than I expected. Legs felt decent after about 3 days, but even after 10 days of no running I kept getting little twinges here and there. Left knee was very sore walking up and down the stairs at work last week. Today I went into things very cautious just to assess where we are. 12 minutes into warm up left knee started to really bother me. I finished the 15 minutes and switched to elliptical - no pain. Bike, also no pain. Went back to running with no pain at all. Upper right side of back is a mess, but that's to be expected after no PT for two weeks and an insanely stressful two weeks of work. The goal now is to build a solid base for the next few weeks, then hammer out the next round of training.
I'm still meal planning and trying to rest as much as possible. This cycle the name of the game is to keep up the same eating/resting/working out habits (with some more specific workouts at goal pace) AND putting a huge emphasis on strength and conditioning.
Let's do this!