Monday, May 7, 2012

Keuka Lake Tri Training Week 7 & Week 8

I'm sure most of you didn't even realize that I hadn't done my Tri Training Week 7 post, but if you did sorry I had more important things to write about like Seneca7!  Also, Week 7 was kind of a bust for both of us since I was sick at the beginning of the week and Mike was sick at the end of the week.

I'm just going to recap both Week 7 and Week 8 in one post to catch up!

Week 7 

Monday

Our usual off day, which is a good thing since I stayed home sick!

Tuesday

I went back to work, but I still felt lousy.  In all honesty, if I hadn't been planning on taking Friday off because of my parents being in town I probably would have taken Tuesday off too (I already felt guilty enough about Monday).  It was another off day for me, but Mike ran 4 miles after work.  He was splitting up his "two-a-day" between two days.

Wednesday

I finally did something, although I probably shouldn't have since I still didn't feel well.  We woke up at 5:30am to do a 2 miler (the last part of Mike's "two-a-day") and I felt groggy the entire time.  I just barely made it under 18 minutes and did it in 17:59.  After work I did the Amazing Arms 'n Abs workout: 35 bicep curls, 35 tricep extensions, 35 hammer curls and 35 tricep kickbacks.

We also swam two workouts in one day because we didn't want to wake up early on Friday to go swimming.  I felt decent in the pool considering I had a cold and we did a total of 1,500 yards.  Our workout was a 200 yard warm-up, 700 swim for time (10:04), 200 easy, 100 freestyle, 100 backstroke and 200 cool-down.

Thursday

We didn't do anything because Mike started to not feel well and my parents were coming into town and we had to clean our house!

Friday

Another day off. 

Saturday

Senca7 77.7 mile relay!  I ran a total of 11.7 miles and Mike ran 9.7 miles.  It was an amazing day!

 Sorry I had to get one more Seneca7 photo in!

Sunday

We were supposed to bike 15 miles but Mike still didn't feel well and we were sore from Saturday's race so we took the day off.

Week 8
 
Monday

Off

Tuesday

We switched up our workouts this week and we swam on Tuesday in order to give our legs some extra rest.  We swam 800 yards, 200 warm-up, 400 swim, 200 cool-down.

Wednesday

I wasn't feeling our planned 6 miler so we again switched up our workouts and attempted our brick workout.  We headed to Durand Eastman park because we wanted to run on the trails.  We hit the road on the bikes and did 5 miles in about 22 minutes (13.5 mph).  Unfortunately, after we racked our bikes on my car we couldn't find the trails!  We ended up running around in some fields and gave up after .5 miles.  It was disappointing but we are going to do one more brick workout this week (we weren't supposed to) to make up for skipping one and this failed attempt.  Hopefully it goes better!

When we got home we did some arm moves because we were frustrated that we didn't finish our workout.  We did 20 pushups, 20 bicep curls and 40 tricep extensions. 

Thursday

We FINALLY ran (except for our failed .5 miles) and did a 6 miler in about 70 degree weather.  It actually didn't feel too bad since there was a breeze and we were running through a cemetery so it was shady in some spots.  This run was AMAZING!  Except for having to stop because my watch changed screens (my sweat was messing up the bezel) and not being able to stop my watch, all of the mile splits were under 9 minutes!  8:40, 8:48, 9:17 (had the 30 or so seconds we were standing there getting my watch to work so it was probably more around 8:48 pace), 8:43, 8:33 and 8:47 for an average pace of 8:48.

Friday

We were scheduled to swim 800 yards and we did it consecutively.  We added a warm-up and cool-down so that increased our total yardage to 900.  My time for the 800 yards was 11:08, Mike thinks I may have done an extra 50 but I'm not so sure about that.  Either way it was a good workout.

Saturday

All week I was worried about how we were going to fit in our 20 mile ride because I had to work all day Saturday.  We decided to wake up at 6:30am and get our 20 miles in before I had to be at work at 9:30am.  It was a nice route that Mike made and since it was early enough there weren't too many cars to worry about.  My pace was slightly slower than normal, but there were some hills and it was the longest ride I have ever done!  I was worried about how it was going to go since our 15 miler didn't go as planned.

 Our route

We did it in 1:31 (13.2 mph) and I had just enough time to take a shower and head to work.

 Some of the fun things I saw at work

A school of fish made out of balloons

Sunday

After a hard effort 6 miler and a 20 mile ride, my legs weren't happy about an 8 mile run but we did it anyway!  We headed out to Pittsford and ran along the canal in the beginning and then headed out to some of the roads around Pittsford/Perinton.  The route was nice, there were only a few scary roads without shoulders or sidewalks, but the last 3 or 4 miles were pretty hilly!  I'm happy with how it turned out though.  I hit 8:59, 8:58, 9:05, 9:41, 9:40, 9:42, 10:00 and 9:53 for an average pace of 9:30 (1:15:59).

The rest of the day was spent relaxing and going to a local minor league game where Andy Pettitte was pitching for the Empire State Yankees.  He didn't do well but it was still fun!  We went with Mike's uncle who lives in Rochester and one of his friends.

 At the game, photo courtesy of Mike's uncle

Yes I'm from Maine, but I'm a Yankees fan! Photo courtesy of Mike's uncle

Overall I'm pleased with how the last two weeks went and I'm looking forward to this week!  We have a 5K on Saturday and I'm hoping for a huge PR.

How has your training been going?

16 comments:

  1. Glad you aren't sick any longer - sounds like your training has had definite ups and downs, but such is life!!

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    1. Thanks Leah!! I'm glad that our training has had more ups than downs, but I knew that we wouldn't follow the plan exactly when I made it. As long as we can do most of our training until our triathlon I will be happy :)

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  2. Ugh. Being sick sucks and I'm glad you took it easy until you felt better. Yay for a 5k! :)

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    1. I agree, I hate being sick!

      I'm excited for the 5K, I don't really like the distance but we haven't raced a 5K for a few months so I am excited to see how much faster I can go.

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  3. You were smart to rest while sick and just look how you are rallying now!
    Your 5k doesn't stand a chance. You're going to smash it!
    :)

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    1. Thanks Jenny!! I agree we made the right decision to take a few extra rest days.

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  4. Oh, no- I didn't realize you were both sick! Glad you're back to normal. Best wishes on the 5k- I have a feeling you'll nail that pr!

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    1. Yea I unfortunately gave my cold to Mike and then he gave it to my mom :(

      Thanks Laura!! I'm hoping for a good race :)

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  5. You both are doing so well! My training is going well. I'm plugging along.... lacking inspiration every now and again but hoping to workout with a friend more often to help with that.

    I think it will be a little easier once finals are over.

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    1. Thanks Crystal!! I think that your training will get back on track after finals, it is tough to train and focus on school! I did that last year and it played a major role in why I decided to not pursue my second master's degree.

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  6. wow, this is impressive! I am training for my first Olympic Tri and I have zero type of pool workout. I just swim and hope I can make it an hour. How much "time" are you spending in the pool?

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    1. Thanks!

      We don't spend much time in the pool, the training plan that I found actually didn't even have us get anywhere close to the distance we are doing for our sprint tri. I increased each distance by 300 yards but we still only spend about a half an hour in the pool every week (we swim twice a week). We were swimmers though so that might be why we don't need as much time in the pool. For our half Ironman next year we will definitely spend more time there though :)

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  7. Sounds like a great couple of weeks despite the colds!

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  8. Glad you are feeling much better. Good luck with your 5K!

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