Week 8: February 13 – February 19, 2017
Week 8 of my 50k Ultra Training is complete, and below is my summary for the week.
Links: 50k Training Plan
- Monday:
- AM: Weights – Chest & Triceps
- PM: 1hr Yoga
- Tuesday:
- AM: OFF
- PM: 1.5-hr martial arts class
- Wednesday:
- AM: Weights – Legs & Biceps
- PM: 6 mi run on Potomac Heritage Trail
- Thursday:
- AM: OFF
- PM: 1.5-hr martial arts class
- Friday:
- AM: Weights – Back & Shoulders & Deadlifts
- PM: 6 mi run on Potomac Heritage Trail
- Saturday:
- AM: OFF
- PM: OFF
- Sunday:
- AM: 10 mi run on treadmill
- PM: OFF
Total mileage: ~22mi + lots of cardio!
Summary
This was my only full week in the Washington, D.C. area so I squeezed in as much training as I could around my schedule. I really enjoyed the Potomac Heritage Trail that I discovered last weekend, so I did a couple of weekday runs on there. My weightlifting was low as I was limited to the CrossFit gym I temporarily joined, but I was able to get in some good leg and shoulder workouts. I had a couple of great training sessions with my martial arts group as well, which are always fun. I’m off to Chicago for a few days before heading to Asia, so my workouts next week will mostly be from hotel gyms. Lame!
Weights
I had three solid sessions this week CrossFit Rosslyn. I prefer the bodybuilding-type of regime as opposed to CrossFit WODs, so I only went during the ‘Open Gym’ time where I was free to do any exercises I wanted. I took this time to get some feedback on my squad, deadlift, and military press form which is always welcome. I got in some good reps and even learned a thing or two, so it was a great time.
As always, see my Training Plan for the exact exercises I perform at each workout.
Until next week (from YET ANOTHER new location)!
This website is supported by affiliate links, whereby for referral traffic I receive a small commission from select vendors at no additional cost to you. See my affiliate disclosure here.
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.