Two Castles 50k Training – Week 14

Week 14: March 27 – April 2, 2017

Week 14 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: 1hr run on treadmill
    • PM: Weights – Deadlifts & Back
  • Thursday:
    • AM: OFF
    • PM: OFF
  • Friday
    • AM: 30 minute run on treadmill + Weights – Shoulders
    • PM: OFF
  • Saturday
    • AM: 8mi trail run in Klirou
    • PM: OFF
  • Sunday:
    • AM: 26.2m run on race course
    • PM: OFF

Total mileage: ~52.2mi

Summary

This week was my highest mileage yet. I’m gearing up for my training peak next weekend, where I will run 95km over two days with the group from Cyprus Trail Runners. Really looking forward to that, but I need to be ready. Next week I will reduce my mileage during the week to rest up for the big weekend.

This weekend there was a “training” run on Saturday in the little village of Klirou, where they host a 13km race every year. The race will be in April but the organizers did a route familiarization trial on Saturday, so it was nice to get out and stretch the legs a bit before the long run on Sunday.

Overlooking Klirou. This is one of my favorite routes!
It rained on Friday and so the trail was nice and soft. Couldn’t ask for anything better
Love this view!

 

Not a long run, but some decent elevation and a strong effort (highest avg HR yet!)

On Sunday, I went out to where my 50k race ends and ran backward on the track. I turned around at 8miles so that I would be back at the car at 16mi and could refill water, grab a snack, and head out for a few more miles in the other direction. I was pretty shot by the end having completed a full trail marathon (with over 6,000 ft of elevation!). This was the longest I have run on the trail before, but that’ll all change next weekend!

The Besparmak Trail is one of the best-marked routes on the island, which is one of the reasons I enjoy it so much!
Early morning fog up in the Kyrenia mountains
Cheese!
The Sourp Magar Monastery, built in the early 11th Century by the Amenian Coptic Ortodox Church. What a site!
The second monastery I went by on this run. So much history in Cyprus!
“Close enough” for a trail marathon!

For weights, I had a decent week as well. As my running volume has increased my weightlifting sessions have suffered, but not significantly. I will lower my volume a little more (perhaps to 3 sessions per week instead of 4) to avoid overuse and potential injury and will instead focus on my running for the next few weeks until the race.

 

As always, see my Training Plan for the exact exercises I perform at each workout.

 Until next week!

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