Monday, April 9, 2012

Keuka Lake Tri Training Week 4

One month into tri training and we made a few changes this week!  Nothing major, but we did skip a 6 mile run completely because we both had some leg soreness and decided to just take another day to rest.  We were going to make it up today but I would rather just rest than chance any injuries!  We all know how I hate injuries!

Monday

This is normally our off day, but I started the Amazing Arms n' Abs April Challenge.  I messed it up and did a little bit more than we were supposed to with 50 crunches, 25 scissors (each leg) and 50 crossover crunches.  Mike isn't doing the challenge with me, but maybe I can convince him to do some of the days!

Tuesday

We were supposed to run and swim this day, but we decided to take a few extra days off of running to recover from the Skunk Cabbage Half Marathon.  We switched biking and running and headed off to where I work to do a few loops around the college.  The loop is about 3 miles and I just went around three times for a total of 8.9  miles (we were supposed to do 8 miles) in a little less than 40 minutes.  There is one hill on campus, so I had to go up it three times! 

I finished out the day with some arm moves: 17 bicep curls, 15 tricep extensions, 15 hammer curls and 15 tricep kickbacks. 

Wednesday

Obviously not the day we ran

We made up our 4 miler on Wednesday and headed out to a local park to run on the Lehigh Valley Trail for a little while.  This was supposed to be a recovery run, but we started out with a 9:03 mile, followed by a 9:01 mile.  Around 2 miles we had to stop because of a train, we only had to wait a few seconds, and then we continued on to an 8:46 mile.  We were getting tired at the end but still hit 8:50 pace.  Our average pace was 8:55 minutes per mile.

We then hit the pool for 600 yards, 100 warm-up, 100 freestyle, 100 backstroke, 100 freestyle, 100 backstroke, 100 cool-down.  When I got home I did 60 second planks (center, side, center, other side) two times for the Amazing Arms n' Abs Challenge.

Thursday

We were supposed to swim on Thursday but we took the day off.  I just did a quick arm workout: 10 pushups, 20 front raises, 20 lateral raises and 20 bent arm side raises. 

Friday

In order to get ready for our relay in a few weeks, Mike and I decided to do a few "two-a-days".  We woke up at 5:30am (a little early for us) to get in the first 2 mile run of the day.  My watch completely messed up and was .08 miles behind Mike's, so I just used his data.  We ran the two miles a little under 19 minutes, 9:15 average pace.

After work, we headed back to where I work to do the second 2 miler of the day.  We both wanted to run it faster than in the morning, but I think we started out too fast for me.  We hit 8:31 pace at the first mile and the pace continued to drop into the second mile.  For a little while we were under 8:00 minute pace and with about .5 miles left I had to slow down a little bit.  Mike went on ahead and I hit 8:24 pace the second mile, with a final time of 16:57.   

We also had to swim another 600 yards, so we went to the pool after our run.  We did a 100 warm-up, 2 x 200 swim, 100 cool-down.  I also did my last day of the Amazing Arms n' Abs Challenge for the week (I skipped Saturday's workout): Banana rolls, I can best describe them as rolling Supermans.  I held each position for 10 seconds and rolled for a total of 4 minutes.  

Saturday

We took another day off and went to see The Hunger Games movie!

Sunday

 My new tri shorts and top (and Bernie)!

We had to bike 10 miles on Saturday so we just did it on Sunday instead (this is the day we were supposed to run 6 miles but we skipped that).  We really need to find some places to do longer rides outside, where there isn't a lot of traffic!  

We just went to the gym, during their very limited hours, and used the spin bikes.  Starting at 1.8 miles I would ride out of the saddle for .2 miles (then repeat at 2.8, 3.8 and so on) with the gear setting at 15.  While in the saddle my gear setting was 9.  I wore my new tri shorts and they felt good while on the bike, they are going to be weird while swimming and running, though.   

Overall we had a good week, I wish we didn't have to skip the 6 miler but it was probably for the best.  We are going to reduce the mileage of our long runs by 1 mile starting this Sunday (instead of doing 7 we will do 6), so it shouldn't set us back too much.  

How was your training this week?

20 comments:

  1. Great week! Don't worry about missing the 6 miler, better to listen to your bodies. Rest days are just as important:)

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    1. Thanks! I agree and since this training plan is pretty intense it was nice to have a few extra rest days last week.

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  2. Awesome week! Smart move on the extra rest!

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  3. Nice week, girl! Sometimes you just need extra rest. Never a bad thing. I can't believe you're at week 4 already!! :) The race will be here before you know it!!

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    1. I know, we are 1/3 of the way there! Crazy!!

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  4. I need to check out this Amazing Arms and Abs Challenge! You are such a trooper, girl! Impressive training!

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    1. Here's the link to another blogger's website who is doing it: http://www.runningwithspatulas.com/2012/03/new-april-abs.html

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  5. You are doing so wonderful. I'm uber proud of your determination and dedication. I hope that you and your body are feeling good with all the training. Keep it up Mrs. Awesome.

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    1. Thanks Crystal!! I'm just doing the best I can :)

      So far so good, except for the slight leg soreness, which hopefully is gone now. We're just tired more often now, haha.

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  6. Nice to see Bernie!! Where did you get the tri outfit from- could you use that as wet suit?(I'm not really up on these things!)

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    1. It was an online deal that we got because of signing up for the Rock 'n' Roll Chicago half marathon. It isn't a wet suit, if we do get wet suits we would wear those underneath them. We aren't decided on wet suits yet since they sent out an email saying our tri might be wet suit illegal by the time June rolls around. The water might be warm enough to tough it out and the distance is short enough.

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  7. Love the tri gear, looking very professional :)

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    1. Thanks Kristin!! It is going to be hard to get used to, but hopefully it works out alright :)

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  8. Great week! Love your new tri outfit! You look ready to go.

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    1. Thank you! I like the shorts, for biking, we'll see how they are for everything else! The shirt is a little short for me, but hopefully it works out.

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  9. Awesome week ! Nice job guys!

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  10. Awesome training this week!

    Don't beat yourself up over the skipped run - smart call. Better to listen to your bodies and avoid injuries! ;)

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    1. Thank you so much!

      Judging by how tonight's run went it was a good decision :)

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