Sunday, March 25, 2012

Keuka Lake Tri Training Week 2

This week kicked off week 2 of tri training!


Monday is our off day and after our brutal half marathon the day before we needed it!


Only the second Tuesday into it and we already deviated from our training plan

We decided to break up our first 5 mile run between two days.  We went for a shake out run of 2 miles and ended up clocking in at 18:55. 

 Where we swim

BUT that wasn't all, we also hit the pool and did our first double workout.  We ended up doing 500 yards in 10 minutes and broke it up with a 100 warm-up, 300 swim and 100 cool-down. 


We hit up the Genesee Riverway Trail for our first cycling session this week.  The temperature was about 75 degrees and of course there were plenty of people out on this multi-use trail soaking up the warm weather!

Our training plan called for 6 miles and we did an out and back route along the trail.  Within the first mile I almost collided with a little boy whose father didn't make him wait to cross the trail and then about two seconds later I almost hit a dog whose owner didn't pull him back far enough!  I wasn't very optimistic about the ride after that but it went pretty well considering the scary beginning. 

The first three miles were more uphill and then on the way back we got to go faster on the downhills and I actually kept up with Mike for the most part on the way back! 

We ended up doing the 6 miles in 30:13 which is 11.9 mph!  Not too bad for our third ride. 


Unfortunately Mike didn't finish the last three miles of our training run that we broke up into two days.  He has been dealing with some shin splints and decided to go to the gym and use the rowing machine and core machines while I ran the 3 mile loop outside.

I had NO plan for this run.  I wasn't sure how I was going to feel since it was still slightly warm out but I headed out the way that I normally run (our gym is at the college I work at so I run the route often enough).  After the first mile clocked in at 9:14 after running up the one hill that is on campus, I decided to see how I felt and picked up the pace a little bit.  The second mile clocked in at 8:52 and then the third 8:54!  I ended up doing the 3 miles in 9:00 minute average pace in 27:01.  I guess I ended up doing speed work.

After I finished running, I quickly went into the gym and changed into my swimsuit because it was another double workout day.  We had another 500 yards to do and we decided to change it up a little bit.  We did 100 freestyle, 100 backstroke, 100 freestyle, 100 backstroke and 100 freestyle.  As usual it took us 10 minutes.


Since the run legs of our duathlon in May happen on trails, Mike and I bought trail shoes so we could go on some training runs (we actually wore them on Wednesday for our ride too).  After asking Eric at Roc the Run on Twitter which trails in Rochester were on the easier side, Mike and I headed out for our first trail run!  We decided on the Greenway and found an area of the trail where we could park and then do an out and back route for a total of 5 miles. 

Tried to get a cool photo and Bernie did alright with it, haha

 There they are

The run went better than I expected!  I didn't think that we would be able to hold similar paces to what we normally do, but we were!  This was a "baby" trail though and it was easier to navigate than others in the area. 

After finishing the 5 miles in 47:52 we headed back to our car and while stretching briefly I noticed that I had a sock line.  Unlike our half marathon, where we got sunburns, we were actually dirty this time!


We had an 8 mile ride scheduled for Saturday.  Since we had to drop Bernie off at boarding for the weekend and then head out relatively early for the 2.5 hour drive to Burlington, Ontario we decided to just hit the gym.  We ended up using the stationary bikes and I finished the 8 miles in a little less than half an hour (Mike was a few minutes faster than me).  I would have preferred to do it outside but it was probably the best decision!


Mike was going to run in the morning but decided against it since he would have had to do his run at 5:30am, and considering his shins are bothering him still it was probably the best decision.

 Team Spatula Runners after the race!

I ran the first 10K leg (technically I ran 6.15 miles) of the AMAZING team Spatula Runners at the Around the Bay Road Race!  I finished in 55:03, but more on that tomorrow!

How was your training last week?  Did you race this weekend?


  1. Sounds like a pretty good week Jamie! Congrats on the relay!

    1. Thanks Suzanne!

      It was a good week considering we ran a half marathon the Sunday before, haha. We'll see how we feel next week after another half marathon!

  2. You had an awesome week! What trail shoes did you get and do you like them?

    1. Thanks!

      I ended up getting the Saucony Peregrine (Mike got the Asics Gel Trail Attack 7) and I love them! My left toes were going numb a little bit toward the end but I think that 5 miles might have been a little too much for the first time wearing them. Other than that they were great!

  3. wow - amazing week! You are an inspiration! Congrats on the relay!

    1. Aww thank you, I don't feel like one but I will take the compliment :)

      Thank you, it was so much fun!

  4. Wow!!! Nice job! Love your new shoes and jealous you went to Canada and met Ali! :)

  5. Congrats on the great race!!!

    1. Thanks mom! The relay definitely got me and Mike more excited for Seneca 7, it is going to be a lot of fun!

  6. YAY Jamie - you've got to know you're awesome when you run the BEST leg of our race after a hardcore week of training like that!!!!! AWESOME :) I am so proud of you. I am feeling better this morning and it was so much fun! We seriously need to race more together. Hopefully you won't get too fast (or I can catch up on training) and then we can run together ;)

    1. Thanks Ali!!

      I think you will surprise yourself after you heal at how fast you become! I definitely want to run together again soon!

  7. Awesome week of training! I love your trail shoes (and Bernie!) :) Can't wait to meet you THIS WEEKEND! :)

    1. Thanks Jenny! I do love how you can see Bernie's chow chow tongue in the photo.

      This weekend is going to be AMAZING too!

  8. You are such a rockstar! Nice work, lady!

  9. Looks like your training is right on track. Awesome time in the relay, Jamie!! Can't wait to hear the full report!

    1. Thanks Laura! I really surprised myself with that time!