Two Castles 50k Training – Week 3

Week 3: January 9 – January 15, 2017

Week 3 of my 50k Ultra Training is complete, and below is my summary for the week.

Links: 50k Training Plan

  • Monday: 
    • AM: 5M run on the River Trail
    • PM: Weights – Chest & Triceps
  • Tuesday:
    • AM: Weights – Legs
    • PM: OFF
  • Wednesday:
    • AM: 5M run on the River Trail
    • PM: Weights – Deadlifts & Core
  • Thursday:
    • AM: Weights – Back & Shoulders
    • PM: OFF
  • Friday:
    • AM:  3M run on treadmill + weights – Legs & Upper
    • PM: OFF
  • Saturday: 
    • AM:Long run –  Stavrovouni Monastery

Total mileage: 28mi


This was a solid week of training, and a bit of a de-load in terms of the long run. Last week’s long run (18.72mi) was the longest trail run I have done to date, so I backed off a little for this one and tried a new trail.

This was a regular out-and-back, as I normally do, but the elevation was lower than most of my trail runs. The initial climb to the top of the hill where the monastery sits is a bear, but then it’s mostly downhill and flat afterward. I did the hill once in each direction, so most of the elevation gain was from those two climbs. It was a rather fast pace for me and I enjoyed the climb, but the rest of the trail (most of which ran along the E4 hiking route) was too flat and close to the road for my liking. Despite that, it’s only about a 30 minute drive from home, making it one of the closest trails and thus more appealing. I’ll be back to hit the hill again soon!

Pretty nice views from the trail!

In the weightroom, I was able to get in 5 workouts this week, which is becoming more and more rare, although that’s what I go for. Here are the totals:




Until next week!






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