Four weeks out

I have four weeks until Yosemite. I didn’t realize that it was so close until I got an email from the race organizer with race information.

Last week, I attended an out of state conference. I was only able to work out two times during that week. I have to admit that I could have probably done better, but my will power requires more work. I was nervous coming Week 10’s 5 mile run, but I was pleasantly surprised. Taking a whole week off did not kill my cardiovascular endurance. In fact, I was able to push my pace and finish faster than previous weeks.

Since I only have four weeks left, I’ve decided to meticulously plan my schedule. Specifically, I want to add a bit more cardio during these last three weeks and emphasize foam rolling. The last week will be an easy taper week.

Week 10
  • Monday: Rest
  • Tuesday: Strength + foam roll + 30 minute easy cardio.
  • Wednesday: 5 mile run
  • Thursday: Strength + foam roll + 30 minute easy cardio.
  • Friday: 5 mile run
  • Saturday: Strength + foam roll + 30 minute easy cardio.
  • Sunday: 9 mile run
Week 11
  • Monday: Rest
  • Tuesday: Strength + foam roll + 30 minute easy cardio.
  • Wednesday: 5 mile run
  • Thursday: Strength + foam roll + 30 minute easy cardio.
  • Friday: 5 mile run
  • Saturday: Strength + foam roll + 30 minute easy cardio.
  • Sunday: 9 mile run
Week 12
  • Monday: Rest
  • Tuesday: Strength + foam roll + 40 minute easy cardio.
  • Wednesday: 5 mile run
  • Thursday: Strength + foam roll + 40 minute easy cardio.
  • Friday: 5 mile run
  • Saturday: Strength + foam roll + 40 minute easy cardio.
  • Sunday: 10 mile run
Week 13
  • Monday: Rest
  • Tuesday: Strength + foam roll + 40 minute easy cardio.
  • Wednesday: 5 mile run
  • Thursday: Strength + foam roll + 40 minute easy cardio.
  • Friday: 5 mile run
  • Saturday: Strength + foam roll + 40 minute easy cardio.
  • Sunday: 11 mile run
Week 14 - Taper + Race week

I will eliminate all strength sessions this week to make sure my legs are fresh.

  • Monday: Rest
  • Tuesday: 4 mile run
  • Wednesday: Foam roll + easy walk?
  • Thursday: 3 mile run
  • Friday: Foam roll and fly to Nor Cal
  • Saturday: Race day!
  • Sunday: Sleep in and feast

In non related (nerd) news, I’m looking into moving this blog to a Jekyll static site. If I decide to take on this work, I hope to have it done before the race.


© 2019. All rights reserved.

Powered by Hydejack v7.5.0