Week 12: March 13 – March March 19, 2017
Week 12 of my 50k Ultra Training is complete, and below is my summary for the week.
Links: 50k Training Plan
- Monday:
- AM: 30 minute run on treadmill + Weights – Legs
- PM: OFF
- Tuesday:
- AM: 6 mi run on River Trail
- PM: Weights – Chest & Triceps
- Wednesday:
- AM: OFF
- PM: OFF
- Thursday:
- AM: 30 min run + Weights – Back & Deadlifts
- PM: OFF
- Friday
- AM: 6 mi run on River Trail
- PM: Weights – Legs & Shoulders
- Saturday
- AM: 20mi run on the race course
- PM: OFF
- Sunday:
- AM: OFF – OFF
- PM: OFF
Total mileage: ~38mi
Summary
This was my first week back in Cyprus and although jet lag had a significant impact on my energy levels, I was still able to get in some good workouts. Returning to long runs with a 20-miler on Saturday was tough, but I needed to get my mileage back up and work out the kinks. During our extended travel I didn’t have any long runs per se, but I did have plenty of short ones. This helped keep my cardiovascular system in shape but my leg stamina deteriorated, which left me quite sore after this weekend. I have a big training weekend planned for April 8 & 9, so now’s the time to get this work in.
Back in the weightroom, too!
As always, see my Training Plan for the exact exercises I perform at each workout.
Until next week!
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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.