Weekly Training Post: Week 6, 2018

4-0-300 Blog 062


Being completely upfront off the start I didn’t get a single run in this week (thumbs down) mostly due a deep freeze and huge dump of snow, and maybe one day I’ll convince myself to run on a treadmill considering that this the norm at this time of the year where I live but that doesn’t change things for this week. I did however increase the intensity of my strength sessions really hammering superset style to actually get myself a little short on breath. This is by far my favorite way to work you get a little benefit of cardio while mostly focusing on strength. I would much rather crush myself for 30-45 minutes then BS around and take an hour to do a workout solely focused on max lifts at this point in my OCR/fitness journey.


I also have kept working on my breath control which I think is going to be a game changer for my races this year as I can feel my heart rate staying in a far more controllable zone while working harder than I ever have. If you want to learn more about it I suggest reading Unbeatable Mind by Mark Divine or check out the app he developed.


The other change in my training I’ve been working towards is being more “Primal”. Do things like matching my energy to how hard I work out and also changing my diet to be more in line with this theory as laid out in Primal Endurance by Mark Sisson. Now it hasn’t been a perfect change as I’m lifting more than running as laid out in his plan but I am focusing on keeping my heart rate in range with the “Primal” base building phase, and my diet is not 100% there yet as my severe Dr. Pepper addiction hasn’t been kicked to the curb yet. I do plan on starting the proper base building period and diet starting this coming week, so next week I may write this a little more angrily since I’ll going through some food withdrawal, but I think in the long run the changes to my body and my performance at races will be worth it.


If you’re looking into running the X Warrior Challenge Stadium Sprint but want some to have someone to run with we are putting together a team or you can run as an individual but still get extra race goodies if you join us. Sign up with as a team member and enter the team name “The 4-0-300 Army” or if you already signed up as an individual comment below and I’ll show you how to switch from “Individual” to “Team” it’s really pretty easy.


Talk to you next week.


Scotty Voodoo
I am a proud father & husband. A former semi-pro skier, turned rugby 7’s player, I’ve now worked to become a OCR racer.
A level 2 NCCP certified coach, I also hold coaching certifications in 3 sports.

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