Two Castles 50k Training – Week 8

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:
  • Thursday:
    • AM: OFF
    • PM: 1.5-hr martial arts class
  • Friday:
  • Saturday: 
    • AM: OFF
    • PM: OFF
  • Sunday: 
    • AM: 10 mi run on treadmill
    • PM: OFF

Total mileage: ~22mi + lots of cardio!


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!


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. 

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.