Saturday, March 17, 2012

Keuka Lake Tri Training Week 1

On June 3, 2012 Mike and I will be triathletes!  We are racing in the Keuka Lake Sprint Triathlon (.75K Swim, 22K Bike, 5K Run) and we started training this past week.

I figured that since I don't always talk about our training in detail that I would recap each week of triathlon training.  These posts will be written on Saturdays, Sundays or Mondays depending on the week.  Since we have a half marathon tomorrow it was easiest to write this post today!


Monday is our off day for the next 12 weeks.  I may do some Jillian Michaels DVDs here and there but for the most part we will need to rest completely on this day since the rest of the week is full of training!


I hadn't quite memorized our plan, which I still haven't, and I thought that we were supposed to swim on Tuesday but later noticed that we were supposed to run 5 miles.  After work Mike and I headed to Durand Eastman Park to do a progression run. 

I need to work on starting slower during longer runs so I wanted to practice holding a specific pace for one mile.  We were semi-successful since we ended up doing the run a little bit faster than we were supposed to:

Lap 1 - 9:48 pace
Lap 2 - 9:40 pace
Lap 3 - 9:29 pace
Lap 4 - 9:09 pace
Lap 5 - 9:05 pace

Total Time: 47:12

I felt great during this run and other than getting a little bit tired at the end I felt like I could have kept going.  


I already wrote a post about this training ride, but Mike and I went back to Durand Eastman Park for a 5 mile ride.  It wasn't the best but it wasn't horrible!  I did the 5 miles in 29:19 and Mike was 2 minutes faster than me.


Mike and I hit the gym and the pool on Thursday.  In order to make our trips to the pool worthwhile we decided that we would try to lift beforehand.  We used the arm and core machines and then changed to get our 500 yards in at the pool.

Although we were only 20 minutes late getting into the pool after it had opened, the entire thing was full (and it is an 8 lane pool)!  We ended up sharing a lane with this woman who was pretty slow.  I felt bad that we were constantly passing her but she only had to tolerate us for 10 minutes.  We did a 100 yard warm-up, 300 yard swim and a 100 yard cool-down. 

I mentioned on Dailymile (which then posts to Twitter) that swimming 500 yards is really easy for us and I got this response:

I clarified that since I was a competitive swimmer for 12-13 years that, for me, 500 yards is easy.  It almost isn't worth it for us to go to the gym! Oh well, we will be increasing yardage soon. 


Some of you already know this but my Friday morning started out with a little scare at work.  I work at a college and since we experienced a shooting (just one person was shot and it wasn't deadly) in 2004 and a student was caught with weapons in his dorm room a few years ago, we have an emergency alert system set in place.

While I was in my 8am assignment I noticed that I had received a phone call but I just thought it was the scheduling office for interpreters.  However, when the professor told a student who had turned in his quiz to stay (she had first told them they could leave after the quiz), I was a little puzzled.  She told a second student to stay and then announced to the class that we would all be staying after the quiz.  She then motioned for me to come over and mentioned that we had an emergency alert in place but that those were typically for bad weather (sorry, no they aren't).  I went and checked my voice mail and heard "there is a man with a rifle" near one of the dorms. 

After all the students finished their quizzes, the professor announced that we needed to stay because there was a man who had been spotted with something near the dorms (I don't really like how she was watering it down for them, but not my class not my decision).  A student later said "no, it was a rifle". 

We then were in safe shelter mode and we had to lock the doors, barricade the room and turn off the lights (not Deaf friendly but eventually their eyes adjusted).  I was not terrified but I was a little bit scared.  I was no where near the dorm side of campus but our campus is not huge and if someone wanted to go on a killing spree, believe me he or she could have. 

I remained in contact with Mike and texted all of my friends at work to make sure they were alright.  After hearing that the local Sheriff's department was on scene my nervousness slightly increased.  

After an hour of sitting in lock down, we finally received the all clear.  In the end it was a false alarm.  The student had an umbrella with a Samurai sword handle and it has been taken away from him until the end of the academic year. 

I'm so relieved that nothing happened, but the reality is that I could be sitting here, or potentially not sitting here, telling you a very different story. 

With all of that excitement I had to get my 5 mile run in as soon as possible.  I ran my typical route at work and tried to keep an easy/slow pace because of our half tomorrow.  I did the 5 miles in 48:12, which is only 1 minute slower than Tuesday, and felt pretty good!  I should have probably gone a little slower in the middle but that's alright.  Mike actually did his 5 miles today and kept up a pretty consistent 9:10 pace. 


 This is not where we rode, and yes we desperately need biking clothes

On our schedule for today was a 5 mile ride.  We headed out to Webster and rode along the 104 (highway) bike trail near North Ponds Park.  This ride went a little bit better than Wednesday but I hated how some of the trail was really bumpy and we had to stop at some intersections before continuing on the trail.

My time was 27:18 and Mike was just a few seconds faster than me.  I played around with the gears a little bit and I am finding some settings that work for me. 

Tomorrow we finish out the week with our first of two half marathons over the next two weeks.

How was your training this week? 


  1. Not as varied as yours, Jamie! But I'm not training for a tri! Yoga on Monday; mile repeats on Tuesday with the team; 6 mile run on bike path with friend Rich on Wed., EZ 3 mile run in rain on thursday; off Friday. 4 mile race today in 32:30- not too bad for me and it is first shorter race I have done since Thanksiving!

  2. I'm glad it was just an umbrella! Good job this week and good luck tomorrow!

  3. Great week, Jamie!! Glad the situation on campus was just a scare and that everyone was alright. Yikes!

  4. So glad it was nothing really :) How exciting to be starting tri training!

    1. Thank you, I really was scared for awhile there!

      Tri training is fun so far!

  5. So glad to hear it was a false alarm! Very scary!!
    Can I just say you are crazy!? I can't believe you had such a packed week AND a half-marathon this weekend! I get worn out just reading about it LOL
    Good luck with the half today (well, it's today here if that makes sense!?) AND the relay next weekend *phew*

    1. Haha we ARE crazy! The schedule is a little intense but I think we'll get through it, if not some adjustments will be made.

      Our half didn't go that well, but that's alright!

  6. You are amazing! I have always wanted to sign up for a tri, but the biking scares me!

    1. Thank you Meghan! You probably would surprised yourself and be able to do it!

  7. I've heard great things about the Keuka tri, can't wait to hear what you think of it! What a scary Friday, so glad it was a false alarm. Thinking of you on your half, hope it went well!

    1. For some reason this ended up in my spam folder, so I didn't see it until just now!

      I'm hoping that the Keuka Lake Tri is going to be great, the only thing is the Zebra mussels could be annoying! I don't want to cut myself.

  8. Great week, despite the scare at work!
    Can't wait to hear about the half ... so many people running one this weekend!!!
    I'm looking forward to hear about your try training ... I'm going to get there one of these days!

    1. Yea, the scare was not preferable but we got through it!

      Thanks Kathy, I'm looking forward to sharing our experiences with all of you!

  9. Awesome week of training! That is so scary about the campus scare though. I dread those campus alert emails.

    1. Thanks! Yea it was my first experience with something like that, hopefully it won't happen again during my time there (like 35-40 more years haha).

  10. I registered for my tri on Sunday. I am SO excited! Little sooner than yours mid-may. Fantastic training schedule. I envy your ability to swim. Its what is keeping me from doing Olympic right now versus Sprint. I'm thinking I'll have to get a coach.

    1. Awesome!

      It does help that Mike and I were competitive swimmers but with some practice you will get it. We probably should have just done an Olympic but we'll make up for it next year when we do a half-iron distance tri.

      We will most likely eventually need a coach too!

  11. You all ROCK!!! Seriously....such dedication.

    I buy almost all my biking stuff off or Sometimes though I have found nice Pearl Izumi biking shorts on Amazon for great prices too.

    You're an inspiration. Keep it up!

    1. Thank you so much for the links!! I have been searching and searching for biking stuff and I'm not sure what the best websites are so those will come in handy!

      Thanks Crystal that means a lot to me, we are working hard and hopefully it pays off eventually!

  12. I'm so impressed with how you guys have dedicated yourself to training. So do you look forward to Mondays?

    1. Haha I did this week! Biking isn't too intense though so far and if we just swim it is pretty low impact and easy for us.