The Race
Check out my post for full details on the race itself.
Goals
My goal is simply to finish the race without needing to be airlifted off the mountain. Although 50k is considered an “entry-level ultramarathon”, this is longest distance I have ever attempted. I ran the 30k version of this race last year (my very first trail run!) and it was absolutely brutal, so I know what I am up against in terms of altitude gain.
I have no expectations for a strong finish time and according to the race’s website there doesn’t appear to be a hard cut-off time for the 50k race. That being said, I do hope to finish within 8 hours or so just for convenience sake.
Training Philosophy
Coming from a background of weightlifting and no distance running, I put a heavy emphasis on strength conditioning–and my training plan reflects that. I think weights are just as important as the running aspect in order to reduce the chance of injury and stay healthy throughout the training cycle. Of equal importance is nutrition, which I will also discuss at length as time permits.
My basic workout schedule is as follows:
It’s pretty self-explanatory, but it amounts to 4 runs per week and 5 workouts in the gym, doubling up on runs and weightlifting twice (maybe three times) per week. The “short” runs are 2-4 miles, the “medium” runs are 5-8 miles, and the “long” runs are 12-25 miles (see run schedule below).
Weightlifting
Here are the exercises, sets, repetitions, and rest times I do for each gym workout:
My split is really only 4 days, so the 5th day is just gravy and I use it to get in some more leg work with a couple upper body exercises.
Running
Below is the training plan I am following (albeit somewhat loosely). I had been running rather consistently before my actual training cycle started, so I really started at about Week 5. However, knowing I have some long travel coming up before race day, I need to push ahead as much as possible so I don’t have to play catch-up as race day closes in.
(Note: Click here to view and save an editable Excel version from Google Drive.)
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Two Castles 50k Training Plan |
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| Week #: | Day of Week: | Date: | Mileage: |
| Week 1 | M | 12/26/16 | Off |
| T | 12/27/16 | 5 miles | |
| W | 12/28/16 | 5 miles | |
| T | 12/29/16 | 3 miles | |
| F | 12/30/16 | Off | |
| S | 12/31/16 | 11 miles | |
| S | 01/01/17 | 1 hour | |
| Week 2 | M | 01/02/17 | Off |
| T | 01/03/17 | 6 miles | |
| W | 01/04/17 | 5 miles | |
| T | 01/05/17 | 3 miles | |
| F | 01/06/17 | Off | |
| S | 01/07/17 | 12 miles | |
| S | 01/08/17 | 1 hour | |
| Week 3 | M | 01/09/17 | Off |
| T | 01/10/17 | 6 miles | |
| W | 01/11/17 | 5 miles | |
| T | 01/12/17 | 4 miles | |
| F | 01/13/17 | Off | |
| S | 01/14/17 | 13 miles | |
| S | 01/15/17 | 4 miles | |
| Week 4 | M | 01/16/17 | Off |
| T | 01/17/17 | 5 miles | |
| W | 01/18/17 | 4-5 miles | |
| T | 01/19/17 | 3 miles | |
| F | 01/20/17 | Off | |
| S | 01/21/17 | 14 miles | |
| S | 01/22/17 | 1 hour | |
| Week 5 | M | 01/23/17 | Off |
| T | 01/24/17 | 7 miles | |
| W | 01/25/17 | 6 miles | |
| T | 01/26/17 | 5 miles | |
| F | 01/27/17 | Off | |
| S | 01/28/17 | 16 miles | |
| S | 01/29/17 | 1 hour | |
| Week 6 | M | 01/30/17 | Off |
| T | 01/31/17 | 8 miles | |
| W | 02/01/17 | 5 miles | |
| T | 02/02/17 | 5 miles | |
| F | 02/03/17 | Off | |
| S | 02/04/17 | 14 miles | |
| S | 02/05/17 | 1.5 hours | |
| Week 7 | M | 02/06/17 | Off |
| T | 02/07/17 | 8 miles | |
| W | 02/08/17 | 7 miles | |
| T | 02/09/17 | 5 miles | |
| F | 02/10/17 | Off | |
| S | 02/11/17 | 17 miles | |
| S | 02/12/17 | 1 hour | |
| Week 8 | M | 02/13/17 | Off |
| T | 02/14/17 | 6 miles | |
| W | 02/15/17 | 7 miles | |
| T | 02/16/17 | 3-4 miles | |
| F | 02/17/17 | Off | |
| S | 02/18/17 | 15 miles | |
| S | 02/19/17 | 10 miles | |
| Week 9 | M | 02/20/17 | Off |
| T | 02/21/17 | 6 miles | |
| W | 02/22/17 | 5 miles | |
| T | 02/23/17 | 5 miles | |
| F | 02/24/17 | Off | |
| S | 02/25/17 | 18 miles | |
| S | 02/26/17 | 1.5 hours | |
| Week 10 | M | 02/27/17 | Off |
| T | 02/28/17 | 6-7 miles | |
| W | 03/01/17 | 7 miles | |
| T | 03/02/17 | 5 miles | |
| F | 03/03/17 | Off | |
| S | 03/04/17 | 22 miles | |
| S | 03/05/17 | 1 hour | |
| Week 11 | M | 03/06/17 | Off |
| T | 03/07/17 | 5-6 miles | |
| W | 03/08/17 | 5-6 miles | |
| T | 03/09/17 | 3-4 miles | |
| F | 03/10/17 | Off | |
| S | 03/11/17 | 16 miles | |
| S | 03/12/17 | 10 miles | |
| Week 12 | M | 03/13/17 | Off |
| T | 03/14/17 | 8 miles | |
| W | 03/15/17 | 5-6 miles | |
| T | 03/16/17 | 5 miles | |
| F | 03/17/17 | Off | |
| S | 03/18/17 | 25 miles | |
| S | 03/19/17 | 4-5 miles | |
| Week 13 | M | 03/20/17 | Off |
| T | 03/21/17 | 7 miles | |
| W | 03/22/17 | 7 miles | |
| T | 03/23/17 | 5 mles | |
| F | 03/24/17 | Off | |
| S | 03/25/17 | 15 miles | |
| S | 03/26/17 | 1 hour | |
| Week 14 | M | 03/27/17 | Off |
| T | 03/28/17 | 6 miles | |
| W | 03/29/17 | 6 miles | |
| T | 03/30/17 | 4 miles | |
| F | 03/31/17 | Off | |
| S | 04/01/17 | 18 miles | |
| S | 04/02/17 | 10-12 miles | |
| Week 15 | M | 04/03/17 | Off |
| T | 04/04/17 | 5-7 miles | |
| W | 04/05/17 | 4-5 miles | |
| T | 04/06/17 | 5 miles | |
| F | 04/07/17 | Off | |
| S | 04/08/17 | 22 miles | |
| S | 04/09/17 | 1.5 hours | |
| Week 16 | M | 04/10/17 | Off |
| T | 04/11/17 | 4-6 miles | |
| W | 04/12/17 | 6 miles | |
| T | 04/13/17 | 3-4 miles | |
| F | 04/14/17 | Off | |
| S | 04/15/17 | 16 miles | |
| S | 04/16/17 | 1 hour | |
| Week 17 | M | 04/17/17 | Off |
| T | 04/18/17 | 7 miles | |
| W | 04/19/17 | 7 miles | |
| T | 04/20/17 | 5 miles | |
| F | 04/21/17 | Off | |
| S | 04/22/17 | 22 miles | |
| S | 04/23/17 | 1 hour | |
| Week 18 | M | 04/24/17 | Off |
| T | 04/25/17 | 7 miles | |
| W | 04/26/17 | 7 miles | |
| T | 04/27/17 | 5 miles | |
| F | 04/28/17 | Off | |
| S | 04/29/17 | 15 miles | |
| S | 04/30/17 | 3 miles | |
| Week 19 | M | 05/01/17 | Off |
| T | 05/02/17 | 6 miles | |
| W | 05/03/17 | 6 miles | |
| T | 05/04/17 | Off | |
| F | 05/05/17 | Off | |
| S | 05/06/17 | 10 miles | |
| S | 05/07/17 | 3 miles | |
| Week 20 | M | 05/08/17 | 4 miles |
| T | 05/09/17 | Off | |
| W | 05/10/17 | Off | |
| T | 05/11/17 | 3 miles | |
| F | 05/12/17 | 2 miles | |
| S | 05/13/17 |
RACE DAY! |
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Brandon Chase is a writer, endurance athlete, and guide based in Maine. He is a former Foreign Service Officer with the U.S. Department of State and spent nearly a decade overseas serving at embassies in Egypt, Cyprus, and Pakistan.
Along with a 98-day thru-hike of the Appalachian Trail, he has summited Mt. Kilimanjaro, hiked the West Highland Way, fastpacked in the Himalayas, and trekked around New Zealand and South Africa. He also regularly competes in ultramarathons at the 50k, 50-mile, and 100-mile distances. He is a Lead Guide for Andrew Skurka Adventures and the New England Outdoor Center.