Recovery weights
I did go hit the gym a little while after the race this morning. I just did my leg exercises with reduced weight.
Quads: seated extensions (dual leg) - 30 lbs x15, 30 lbs x15
Hamstrings: prone curls (dual leg) - 20 lbs x15, 20 lbs x15
Calves: seated calf raises (dual leg, toes straight) - 45 lbs x10, 45 lbs x10
Calves: seated calf raises (dual leg, toes facing out) - 45 lbs x10, 45 lbs x10
Calves: seated calf raises (dual leg, toes facing in) - 45 lbs x10, 45 lbs x10
Tibia: seated curls (dual leg) - 50 lbs x20, 50 lbs x20
Quads: seated leg press (dual leg) - 90 lbs x20, 90 lbs x20
Calves: standing calf raises (dual leg, toes straight) - 40 lbs x10, 40 lbs x10
Calves: standing calf raises (dual leg, toes facing out) - 40 lbs x10, 40 lbs x10
Calves: standing calf raises (dual leg, toes facing in) - 40 lbs x10, 40 lbs x10
Calves: standing calf raises (dual leg, toes straight, bent knees) - 40 lbs x10, 40 lbs x10
Calves: standing calf raises (dual leg, toes facing out, bent knees) - 40 lbs x10, 40 lbs x10
Calves: standing calf raises (dual leg, toes facing in, bent knees) - 40 lbs x10, 40 lbs x10
Hip flexors (single leg) - 60 lbs x15, 60 lbs x15
Hip extensors (single leg) - 60 lbs x15, 60 lbs x15
Hip adductors: low pulley (single-leg) - 10 lbs x15, 10 lbs x15
Hip abductors: low pulley (single-leg) - 10 lbs x15, 10 lbs x15, 10 lbs x15 (diagonal)
I finished with some one-legged balancing and a fair amount of stretching, and that will be plenty for today.