2017 Training Calendar

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 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/18 -
 12/19
- 5.0 miles

12/20 - 149.4
- 5.1 miles
- abs

  12/21 - 149.4
- dumbell, legs, arms		  12/22
- 		   
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/11 - 151.4
- dumbell

  12/12 - 151.2
- 4.7 miles

 12/13 - 151.2
- 4.0 miles

  12/14
-  barbelll		  12/16
- 4.0 miles		  12/16
- 4.0 miles		  12/17
 Week synopsis: Th. gentle on the deadlifts trying to avoiid a repeat of last week's DOMs that ended my weekend runs.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/4 - 150.4
- dumbell
- db arms
 12/5 - 150.4
- 4.2 miles
- abs

 12/6 -
- 4.4 miles

  12//7 - 150.4 lbs
- barbell
- legs
- bb arms		      12/10
- 14.6 mile
 Week synopsis: By end of week, had substantial DOMS in my legs. Was not able to run over the weekend.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

11/28 - 150.8 lbs
- 3.7 miles
- dumbell, 1 set
- legs		 11/29 - 148.8
- 5.4 miles

 11/30
- barbell, 5 sets
- legs

  12/1
- 6.0 miles
-		    
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
11/20 - 149.0 lbs
- dumbell, arms
- legs
  11/21 - 148.8 lbs
- 4.0 miles

  11/22 - 148.8 lbs
- barbell, arms
- legs		  11/23
- 7.5 miles
- abs.		      
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
11/13
- Dumbell
- legs		  11/14
- 5.2 miles
- abs		  11/15

  11/16
- chins		  11/17
4.7 miles		  11/18
- 7.0 miles		  
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
11/6
- barbell, arms
 11/7
- 6.2 miles
- legs		  11/8
- 6.0 miles
- abs		  11/9
- barbell, arms		  11/10
- 6.0 miles		  11/11
(life intrudes)		  
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10/30
- barbell
- legs
 10/31
- 6.0 miles		  11/1
- 6.0 miles		  11/2
rest		  11/3
- 5 miles		  11/4
- 6.4 miles		  11/5
- 13.1 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10/23
- rest

10/24
- barbell
- legs, abs

  10/25
- 5.3 miles		  10/26
- sore legs; rest		  10/27
- dumbell
- legs		  10/28
- arms		  10/29
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10/16
- rest		 10/17
- 5.0 miles		  10/18
- 4.5 miles		  10/19
- dumbell
- legs, arms		  10/20
- 5.0 miles
- abs		  10/21
- 5.1 miles		  10/22
- 16.2 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10/9
- 7.01 miles
- abs

  10/10
- dumbell
- legs, arms		  10/11
- 4.5 miles

  10/12
- barbell
- legs
- abs		  10/13
- over slept		  10/14
- 7.1 miles		  10/15
- 15.0 miles
 Week synopsis: Sunday energy levels imploded.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10/2
- barbell (4 sets)
  10/3
- arms
- no run: presentation at work		  10/4
- 6.1 miles		  10/5  10/6
- 5.5 miles		  10/7
- 6.5 miles		  10/8
- 3.9 miles

 Week synopsis: Thought I hurt my knee Monday afternoon, which bumped the Tuesday run. I was fine by Wednesday morning. The run on Sunday did not beat up my legs, but I was unusually tired.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/25
- hurt knee doing other things

 9/26

 9/27
- 4.1 miles
- abs		  9/28
- 5.6 miles

9/29
- 5.0 miles
- abs

  9/30
- dumbell arms
- 5.3		  10/1
- 15.0 miles
 Week synopsis: No deadliftson Thursday. Had a low back "event" which made me sore on Tuesday. By Friday, fairly asymmtomatic.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/18
- overslept: needed the rest.

  9/19
- 4.0 miles		  9/20
- 5.1 miles
- Abs		  9/21
- barbell, legs
- arms.		  9/22
- 6.0 miles
- 0.5 x 6
- abs

 9/23
- dumbell, arms
- legs

  9/24
- 7.0 miles
 Week synopsis: Got quite tired during my longer run. My legs were fine the day after.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9/11

  9/12
- barbell, legs		  9/13
- 5.0 miles		  9/14
- 5.5 miles

 9/15
- dumbell, legs

 

  9/16
- 5.1 miles run
- 1.7 miles walk		  9/17
- 14.1 miles
 Week synopsis:  Tripped on a dumbell on 8/27. Bruised it badly. It's been healing over the week. By Thursday, decided not to run based on small residual swelling.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/28
- swollen foot: limping		 8/29
- swollen foot

8/30
- barbell, legs
- still swollen foot

 8/31
- arms
-  foot healing		  9/1
-		  9/2
- dumbell, legs		  9/3
- 8 miles
 Week synopsis:  First week back from no running in Colorado.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

8/21
- barbell, legs

  8/22
- 5.2 miles
- barbell arms		  8/23
- 5.4 miles

 8/24
- dumbell, legs
- arms

  8/25
- 4.3 miles
- abs		  8/26  8/27
- 14 miles
 Week synopsis:  PFs feeling stressed since Sunday. Tending to wear more supportive NB's.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

7/24
- barbell
- arms

 7/25
- abs
- 5.6 miles

  7/26
- 5.1		 7/27
- 4.1 miles		  7/28
- 4.1 miles		  7/29
- 6.0 miles		  7/29
- 15.0 miles
 Week synopsis:  PFs feeling stressed since Sunday. Tending to wear more supportive NB's.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

7/17
- barbell
- legs
- abs

7/18
- arms
- sore legs from deadlifts

 7/19
- 6.5 miles
- abs

  7/20
- dumbell
- arms
- legs		  7/21

    7/23
- 12.0 miles
 Week synopsis: Back well enough to do full sets of deadlifts.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/10
- barbell
- legs

 7/11
- 5.6 miles
- arms

  7/12
- 5.7 miles
- abs		  7/13
- dumbell
- legs		  7/14
- arms		    7/16
- 5.0 miles
 Week synopsis: While setting up for the military press, caused a painful spasm in my mid back. Missed 2 days
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

7/3

- 3.1 miles

 7/4
- 3.1 miles
- dumbell
- legs
- arms		  7/5
- 5.4 miles
- abs		  7/6
- dumbell
- (((back injury)))
  7/9
- 6.1 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/29
- Dumbell
- Legs		 5/30
- arms		 5/31
- 7.0 miles
- abs

 6/1
- barbell, legs
- 2 miles

  6/2
- 7 miles
- arms		  6/3
-		  6/4
- 16.5 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/22 5/23
- 6.0 miles

 5/24
- 6.0 miles
- abs

  5/25

  5/26
- 5.0 miles

  5/27
- 8.0 miles
-		  5/28
- 14.0 miles
-
 Week synopsis: Really irritated both shoulders this week. Can only guess that the combination of yard work on Sunday and my Monday workout left my delts and attaching tendons really sore. Did the 5K on base on Friday, in 92F heat index.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/15
- Dumbell
- Legs		 5/16
- 6.10 miles
- Arms		 5/17
- 6.0 miles
- Abs		  5/18
- 6.6 miles		 5/19
- 4.95		 5/20
- 4.0 miles		 5/21
- 3.0
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/8

            
 Week synopsis: Running in my NB 860s this week, till my left foot is feeling better.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/1
- dumbell
- arms		 5/2
- 6.1		 5/3
- 7.0

 5/4      
 Week synopsis: First full week on Altras. Ball of left foot is sore, presumably from the impact.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/24
- barbell
- legs		  4/25
- 5.6 miles		  4/26
- 6.1 miles
- abs

 4/27
- dumbell
- legs
- arms

  4/28
- 6.1 miles
- abs		  4/29
- 6.1 miles
- barbell,
- arms		  4/30
- 12.3 miles
- abs
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/17
- short barbell
- arms		 4/18
- legs
- abs		 4/19
5.6 miles		 4/20
- dumbell
- legs
- arms

  4/21
- 6.3 miles		    
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/10
- dumbell
- legs, arms

4/11
- 5.4
- abs

  4/12
- 5.0 miles
- calves, abs		  4/13
- barbell
- legs
- arms

 4/14
- 5.0 miles

  4/15
- 5.6		  4/16
- 14.25 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/3
- dumbell
- legs, arms		 4/4
- 4.7 miles
- abs		  4/5
- barbell
- arms		  4/6
- 5.1 miles		  4/7
- 6.1 miles		  4/8
- 5.18 miles		  4/9
- 13.1 miles
- abs
 Week synopsis: no excuse for not running Sunday.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/27
- barbell
- legs		 3/28
- 5.3 miles
- arms, abs		  3/29
- 5.2 miles		  3/30
- dumbell
- legs, abs		  3/31
- 4.2 miles

 4/1
- 3.1 miles

  
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/20
- barbell
- legs
- arms		 3/21
- 4.6 miles		  3/22
- 5.6 miles		  3/23  3/24  3/25
- 5.1 mile		  3/26
- 13.1
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/13
- 5.4 miles		  3/14
- barbell
- legs		  3/15
- 6.4 miles
- arms, abs		  3/16
- 5.1 miles
- abs		  3/17
- dumbell
- legs
- abs		  3/18
- 4.2
- arms
- abs		  3/19
- 10.0 miles
 Week synopsis: The instability in my right shoulder is finally gone. Was able to do single arm overhead tri-extensions with no issues.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

3/6
- 145.0 lbs

 3/7
- 145.0 lbs
- 3.2 miles
- abs

 3/8
- 145.2 lbs
- barbell
- arms, legs

  3/9
- 146.2 lbs
- 4.2 miles		    3/11
- dumbell
- legs		  3/12
-dumbell
- arms
 Week synopsis: Sprained back, eliminating weight training and abs.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/27

 2/28
- 6.1 miles		 3/1
- 6.2 miles		  3/2
- 5.0 miles		    3/4
- 7.5 miles		  3/5
- 7.2 miles
 Week synopsis: Legs at least mildly sore through Wednesday.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

2/20
- dumbell
- arms, legs

 2/21
- 4.7 miles
- abs

  2/22
- barbell
- legs, arms		  2/23
- 6.1 miles		  2/24
- dumbell push
- arms		  2/25
- 3.6
- 3.1@9:00		  2/26
- 13.2
 Week synopsis: Legs at least mildly sore through Wednesday.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/13
- REST: too beat up to train.		  2/14
- 4.2 miles		    2/16
- 5.6 miles		  2/17
- abs
- barbell push
- legs		  2/18
- 6.2 miles
- barbell pull		  2/19
- 11.5 miles
 Week synopsis: Bit of pain in left elbow doing overhead tri extensions, so no tri work on Friday.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 2/5
- dumbell
- legs
- arms		  2/7
- 5.1 miles

 2/8
- barbell
- legs
- arms

 2/9
- 4.3 miles		 2/10
- Dumbell
- Arms

 2/11
- arms
- legs
- 5K tempo @ 9:40
- 1.5 miles

  2/12
- 10.2 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 1/30  1/31
- abs
- 5.2 miles

 2/1
- dumbell
- legs

 2/2
- 3.3 miles		 2/3
- barbell
- legs		  2/4
- arms		  2/5
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/23 1/24
- 4.5 miles		  1/25
- barbell, legs
- arms		  1/26
- 4.7 miles
- abs		  1/27
- dumbell, legs
- arms		 1/28 1/29
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/16
- Rest		 1/17
- 4.2 miles		  1/18
- Barbell, legs, arms		  1/19
- 5.0 miles
- abs		  

 1/21
- 6.0 miles
- dumbell, legs
- arms

  1/22
- 10.0 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 1/9
- dumbells
- arms		  1/10
- 151.0 lbs
- 5.4 miles		  1/11
- 149.4 lbs
- barbell, legs
- arms

 1/12
- 149.4
- 2.6 miles
- abs

 1/13
- 149.6
- dumbell, legs

 1/14
- 5K
- 3.1 miles

  1/15
- 8.75 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/2/2017
- 149.4 lbs
- barbell
- legs
- arms		  1/3/2017
- 149.4 lbs
- abs

  1/4/2017
- 148.2
- dumbell
- arms		  1/5/2017
- 5.0 miles
- abs		  1/6/2017
- barbell
- legs
- arms		  1/7/2017
- 3.1 miles		  1/8/2017
- 6.7 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 12/26
- 5.1 miles		  12/27
- Dumbell
- Legs

 12/28
- 5.6 milew

  12/29
- 4.5 miles
- Abs		  12/30
- Barbell
- Legs		    1/2/2017
- 5K at Parkrun
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 12/19
- dumbell
- sore legs

 12/20
- 6.1 miles

 12/21
- Barbell
- legs		 12/22
- 6.2 miles		  12/23
- loss of focus

  12/24
- Dumbell
- Legs		  
 Week synopsis: Trying to rebuild after distracting hiatus.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/12 150.0 lbs.

 12/13 150.0 lbs
- 4.4 miles
- abs

 12/14  150.0 lbs
- 1.5 miles
- Dumbell
- Legs

  12/15
- 4.1 miles
- abs		  12/16
- barbell
- legs

 12/17
- ice storm

  12/18
- 6.2 miles
- abs