Baystate Marathon Project


A project by David Wu. This is a public calendar log keeping a record of my workouts for 18 weeks up until the Baystate Marathon on Sunday, October 20, 2019 in Lowell, MA.

Note: Injuries have nixed the training plan but the end goal is still the same. Due to an injury, the current plan is to walk it.

Note: Walk completed.


Schedule

June 2019

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
26 27 28 29 30 31 1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16

Traveling

17

5 x (1 mi jog, 5 min rest)

2 x 40 s Modified Abdominal Assault

Stretch

18

(800 m, 120 s rest), 2 x (400 m, 90 s rest), 4 x (200 m, 60 s rest), 2 x (400 m, 90 s rest), (800 m, 120 s rest)

2 x 30 s Modified Abdominal Assault

Stretch

19

Rest

20

2 x 30 s Modified Abdominal Assault

21

4 mi run

2 x 30 s Modified Abdominal Assault

Stretch

22

Rest

23

On Pause

24

On Pause

25

On Pause

26

On Pause

27

On Pause

28

On Pause

29

On Pause

30

On Pause

1 2 3 4 5 6

July 2019

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
30
1

4 mi run, with breaks

2 x 30 s Modified Abdominal Assault

Stretch

2

8 x (100 m strides, 20 s rest)

400 m

2 x 1 mi run

2 x 30 s Modified Abdominal Assault

Stretch

3

Rest

4

Break

5

3 mi run

2 x 30 s Modified Abdominal Assault

Stretch

6

Rest

7

8 mi run

2 x 30 s Modified Abdominal Assault

Stretch

8

Rest

9

3 x (600 m, 200 m jog, 400 m, 200 m jog, 300 m, 200 m jog, 200 m, 200 m jog, 100 m, 400 m jog)

2 x 30 s Modified Abdominal Assault

Stretch

10

Rest

11

(1 mi, 2:30 min rest), 2 x (800 m, 2:30 min rest), (1 mi, 2:30 min rest), 5 x 100 m stride turnarounds

2 x 30 s Modified Abdominal Assault

Stretch

12

Rest

13

None

14

6 mi run

2 x 30 s Modified Abdominal Assault

Stretch

15

Rest

16

200 m jog, 8 x (400 m, 200 m jog)

1.5 mi cooldown

2 x 30 s Modified Abdominal Assault

Stretch

17

Rest

18

None

19

None

20

None

21

6 mi run

2 x 30 s Modified Abdominal Assault

Stretch

22

Rest

23

None

24

None

25

None

26

None

27

Run to Home Base 9k

28

Rest

29

None

30

20 min jog

2 x 40 s Modified Abdominal Assault

Stretch

31

Rest

1 2 3

August 2019

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
28 29 30 31
1

None

2

None

3

None

4

None

5

2 x 40 s Modified Abdominal Assault

6

None

7

13 min run

Injuries aggravated

30 min walk

2 x 40 s Modified Abdominal Assault

Stretch

8

2 x 40 s Modified Abdominal Assault

9

None

10

None

11

32 min run

Injuries aggravated

12

None

13

2 x 40 s Modified Abdominal Assault

14

None

15

None

16

Injuries evaluated

17

Assorted resistance band exercises

18

20 push-ups

19

5 pull-ups

21 push-ups

Assorted resistance band exercises

20

6 pull-ups

30 push-ups, 20 push-ups, 10 push-ups

Assorted resistance band exercises

2 x 40 s Modified Abdominal Assault

21

7 pull-ups

31 push-ups

Assorted resistance band exercises

90 s plank

22

5 pull-ups

23

Kayaking

24

Paddleboarding

40 push-ups

25

Walking

26

None

27

Assorted resistance band exercises

45 push-ups

28

None

29

None

30

Assorted assisted pull-ups, incline push-ups, tricep pushdowns with rope attachment, ez-bar curls, push-ups

2 x 40 s Modified Abdominal Assault

90 s plank

31

None

September 2019

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1

Physical therapy band exercises

2

Physical therapy band exercises

3

Physical therapy

4

45 push-ups, 25 push-ups, 15 push-ups

5

40 push-ups, 5 x 10 push-ups

2 x 90 s plank

6

Physical therapy

7

1 hr elliptical

1-to-6 pull-up pyramid

2 x (1-to-10 push-up pyramid)

2 x 40 s Modified Abdominal Assault

90 s plank

Stretch

Physical therapy band exercises

8

1.5 hr yoga

30 min indoor bike

3 x 10 lat pulldowns with 90 lb

3 x 20 machine shoulder presses with 40 lb

8 x 15 push-ups

2 x 40 s Modified Abdominal Assault

90 s side plank (left and right)

90 s plank

Stretch

9

1 hr yoga

10 pull-ups with rest

55 push-ups

20 min elliptical

1 min side plank (left and right)

Stretch

10

Physical therapy

2 min plank

11

3 x 8 pull-ups with breaks and some assisted

3 x 40 push-ups

3 x 20 machine shoulder presses with 40 lb

20 min indoor bike

2 x 40 s Modified Abdominal Assault

Physical therapy band exercises

12

75 min yoga

3 x 12 lat pulldowns with 90 lb

4 x 10 machine shoulder presses with 60 lb

5 x 20 push-ups

1 hr indoor bike

2 x 40 s Modified Abdominal Assault

Stretch

Physical therapy band exercises

13

1 hr yoga

Physical therapy

14

None

15

60 pull-ups with breaks and some kipping

60, 2 x 20 push-ups

20 min elliptical

2 x 40 s Modified Abdominal Assault

16

5 x 5 pull-ups with breaks

5 x 5 pull-ups assisted with 30 lb

2 x 40, 2 x 30, 2 x 20 push-ups

20 min elliptical

2 x 40 s Modified Abdominal Assault

90 s plank

17

Physical therapy

3 x 5 pull-ups

40, 8 x 10 push-ups

2 min plank

18

Rest

19

None

20

Physical therapy

21

15 mi outdoor cycling

22

66 push-ups

5 x 8 pull-ups

2 min plank

23

None

24

10 x 5 pull-ups

60, 50, 40, 30, 20, 10 push-ups

2 x 40 s Modified Abdominal Assault

Physical therapy

25

10, 7, 3 x 5, 3, 2 pull-ups

1-to-14 push-up pyramid

3 x 20 machine shoulder presses with 50 lb

2 x 40 s Modified Abdominal Assault

1 min side plank (left and right)

1 min plank

26

Rest

27

Physical therapy

28

0.5 mi run on treadmill

15, 2 x 10, 2 x 7 pull-ups

68 push-ups

3 x 30 squats

Deck of Cards Workout (Red = Push-ups, Black = Sit-ups)

29

5 x 8 pull-ups

2 x 45 push-ups

2 min plank

30

0.75 mi run on treadmill

17, 3 x 10, 5 x 5 pull-ups

65, 50, 25 push-ups

2 x 10 pull-ups assisted with 30 lb

2 x 40 s Modified Abdominal Assault

1 2 3 4 5

October 2019

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
29 30
1

16, 8, 10, 8 pull-ups

60 x 1 pull-up

70 push-ups

2 x 40 s Modified Abdominal Assault

90 s plank

2

2 mi walk on treadmill

3 x 10, 2 x 5 pull-ups

3 x 40 push-ups

2 x 40 s Modified Abdominal Assault

90 s plank

40 push-ups

3

Physical therapy

4

3 mi walk on treadmill

20, 3 x 7, 2 x 4, 2 x 3, 7, 10, 2 x 7, 5, 3 x 3, 7 pull-ups

77 push-ups

2 x 40 s Modified Abdominal Assault

1 min side plank (left and right)

5

Rest

6

None

7

None

8

16 pull-ups

9

18, 2 x 11, 2 x 9, 13, 3 x 10 pull-ups

71, 2 x 40 push-ups

2 x 40 s Modified Abdominal Assault

90 s plank

10

Rest

11

None

12

None

13

2 x 45 push-ups

14

20, 3 x 11 pull-ups

70, 3 x 45 push-ups

2 x 40 s Modified Payne Abs

90 s plank

15

4 x 14 pull-ups

4 x 45 push-ups

2 x 40 s Modified Abdominal Assault

90 s plank

16

None

17

None

18

None

19

None

20

Baystate Marathon

(Walk Completed)

21 22 23 24 25 26
27 28 29 30 31 1 2