Friday: Taper, Rest

Objective: Rest and go over drop bags and trail maps

Thursday: Taper, Sprints

PM:
Objective: Taper, Activity
25 x 100 m sprint (60% effort)

Then:
Dynamic Stretch and mobility work

Notes:
Felt really good to stretch my legs out and get some blood pumping.

Wednesday: Taper, Rest

Objective: Rest and Taper

Notes:
Chomping at the bit. Slept better and nutrition was solid. Planning aid stations and drop bags and going over course map.

Tuesday: Taper, Sport

PM:
Objective: Sport
15 min shooting workout - 15 min of constant movement, cutting, stopping and starting.

Notes:
Body is not used to this much physical inactivity. Sleep patterns have been off, mood has been slightly irritable. I am chomping at the bit to get going Saturday.

Monday: Taper, Sport

PM:
Objective: Light Activity and Taper
120 min of softball (many short sprints)

Notes:
Legs are feeling really good. Getting ready for Saturday.

Sunday: Taper, Rest

Objective: Taper and Rest

Saturday: Taper

Objective: Taper
30 min run @ easy pace

Mobility work (hips and hamstrings)

Friday: Rest, Taper

Objective: Start taper for race

Thursday: Metabolic Conditioning

PM:
Objective: Metabolic Conditioning
Warmup:
800 m run

Then:
2 mile timed run, goal is sub 14 min

(13:17)

Then: 800 m run @ easy pace

Then: cool down

Later. Coaching 4 hours

Notes:
Feeling a little under recovered. Even so, finishing the run in under 14 min was easy. Going to start tapering down so I can go into my race at 100%, taking no chances.

Wednesday: Active Recovery

PM:
Objective: Active Recovery
100 x situps
100 x pushups

Then: 
Light stretching


Notes:
Easy day today. Gearing up for 1 more endurance run this weekend and then taper for next Saturday's 50 mile race.

Tuesday: Metabolic Conditioning

PM: Session 1
Objective: Metabolic Conditioning
Specific Warmup:
300 yard shuttle @ easy pace
(65 seconds)

Then: 3 rounds on basketball court
300 yard shuttle (5 down and backs)
1 min rest

(57,54,54)

Then: 2 rounds on basketball court
20 x pushup
1 x down and back
15 x pushup
2 x down and back
5 x pushup
3 x down and back

Then: 5 rounds AFAP
10 x pushup
1 x down and back

Then: cool down
Active and dynamic stretching

Later: coaching 2 hours

Notes:
Conditioning was tough today. Goal was to get all 3 shuttle runs in under 60 seconds which I did. Heat index over 100 again today.

Post workout meal: eggs, ground turkey, cheese, tomatoes, bloody mary.

Monday: Sport, Max Effort

PM:
Objective: Sport
120 min of softball (heat index above 100 degrees)



Later:
Objective: Max Effort
Max Deadhang Chin-ups (22)
5 x 5 neutral grip pull-ups (slow and w/ perfect form)
Notes:
Good to get out and play softball. Lots of sprint work. Was shooting for 25 chinups. However, with the added focus on endurance instead of strength I will take 22.

Sunday: Active Recovery

AM:
Objective: Active Recovery
42 min run @ easy pace

Then:
Slalom ski a bunch

Notes:
Legs feel refreshed. I will try to get 1 or 2 more endurance runs in this week before my taper.

Saturday: Endurance, Work Capacity

AM: Session 1
Objective: Endurance
90 min trail run @ easy pace
(wore hydration pack)

Then: cool down
Swimming
Tread water in place to loosen legs up

PM: Session 2
Objective: Work Capacity
Warm up:
Light calisthenics and short sprints

Then: 5 rounds for time
20 yards x OH Lunges (propane tank)
20 x pushups
20 yards x run w/ propane tank
40 yards x farmer carry w/ 2 x 6 gallon gas tanks (full)

(5:57)

Then: 2 rounds
300 yard shuttle (15 x 20 yard sprints)
1 min rest

(1:08, 1:08)

Then:
300 yard farmers carry w/ 2 x 6 gallon gas tanks (full)

Then: cool down
Swimming

Notes:
Flies were awful on my run this morning. Times were a lot slower on the 300 yard shuttles due to a shorter lengths than normal (20 yards vs normal 25) and was also run barefoot on grass so not a ton of traction. Farmers carry was a mental battle.