Two Castles 50k Training – Week 12

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


Long run stats.

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.

Last time I ran this there was a sheet of ice on the trail. Spring comes early in Cyprus!

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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