Weekly Training Post: Week 12 2018

4-0-300 Blog 068


Two weeks ago, was so gratifying and felt so good to get all the planned runs done, last week was unfortunately back to status quo. As I saw coming this week became bogged down with a busy life including the start of spring break for the kids so I just couldn’t make it work without having to sacrifice too much (especially sleep). I did get walks in on all the days I was supposed to run as I made myself do some extra laps of the mall while running errands or with both dogs and the whole family instead so it wasn’t a complete fail, more like a 60% on a test. The strength sessions I crushed and are much easier to do when the kids are home on school breaks so that doesn’t pose the same problem really.


The goal for this week is to work around spring break and at least get 2 of my training runs done so we’ll see how that goes.


Got an email from X Warrior Challenge this week, our team heat only has 15 spots left (probably less as I’m typing this) so it you want to run with a team now is the time to sign and get some extra swag. They even offer free second laps so you can set out solo after and see how fast you can finish. Sign up as a team member and enter the team name “The 4-0-300 army” or if you have already signed up switch from “Individual” to “Team” to do that.


Now trying out a new feature on this week’s post the workout song of the week, so these will be either the song that got me hyped for my workout, through a run or hard workout, working through my mobility stretches or maybe just the song I had stuck in my head thinking of the program this week. Now be prepared for songs covering a whole gambit of genres and decades as I have a pretty broad range of musical taste.


This week’s workout song of the week is my favorite preworkout boost on strength days.


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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