Sunday, May 13, 2012

Keuka Lake Tri Training Week 9

We are now less than one week away from our first duathlon and three weeks away from our first triathlon!  Where has the time gone?

Week 9 of tri training continued to go well and I am really excited to see where these last three weeks take us.  After that it will be marathon training until the end of September, but don't worry I'm sure we'll still swim and bike to continue cross-training.

Monday

Off day!

Tuesday

We had a 6 miler on schedule and I wanted to take it a little bit slower because of our 5K later in the week.  We ended up just running near our house and except for the fifth mile all of our paces were close to 9:10 pace!  In the end we did the 6 miles in about 55 minutes (9:10 pace).

Wednesday

Our schedule didn't call for a brick workout this week but I felt that we needed to add one more to our training plan because we skipped one and didn't fully complete one last week.  I already blogged about how the run went, it wasn't that great.  We ran on the trails and my paces were 10:59, 11:48 and 11:02.

The bike leg, prior to the run leg, was another challenge.  Mendon Ponds is pretty hilly and I slipped off of my bike going up the worst hill.  I was fine, but it took me awhile to get going again!  I ended up doing 5.05 miles in about 22 minutes (13.7 mph).

Not the best brick workout but we completed it so it will be the last one of this training cycle!

Thursday

Off day, I had a dentist appointment in the evening so we re-arranged our schedule.

Friday

We hit the pool for the first time this week on Friday and combined two workouts.  We ended up doing 1,700 yards (800 and 900 combined) in approximately 28 minutes.  Our workout was: 200 warm-up, 800 for time (10:58), 200 easy, 300 swim (100 freestyle, 100 backstroke, 100 freestyle) and 200 cool-down.

Saturday

We ran our fifth 5K, the Run for the Young, and both got new PRs!  Mike ran it in 23:18 and I ran it in 25:53!  Out of 223 finishers, Mike came in 48th and I came in 81st!  Plus, I came in 2nd in my age group. 

Sunday

Today we had a 20 mile ride, it was actually supposed to be yesterday but we switched our schedule around to accommodate the 5K.  Last night Mike mapped out our route and said that we would be riding around Conesus Lake.

 We didn't go fishing

We woke up and hit the road as soon as we could since it was about a 40 minute drive to the lake.  The route around the lake is only about 18 miles or so but Mike added some extra mileage at the beginning and the end.  We ended up parking at a bank, but good thing Mike suggested driving the beginning of the course for a little bit because we changed the route.  We would have ridden on dirt roads for a little bit, which isn't good for road bikes, but we were able to go a slightly different way. Unfortunately that meant we were going to have to ride up a huge hill. 

We turned back to park and then hit the road.  The first mile and a half went well and then we hit the huge hill and we both had to get off of our bikes and walk up it.  It was MASSIVE!  Neither of us stopped our watches and my time for that mile was 6:33!

After that it was smooth sailing and the views were gorgeous.  It was reminiscent of Seneca7 and I thought about that race for a little while as we were riding.  I loved checking out all of the houses on the lake and thought about the possibility of renting a house for a week there sometime.

 We rode around that

This ride was probably the best that we have had yet, it even made me want to complete a century ride (100 miles) sometime soon!  That will probably have to wait until next year but we do want to ride around some of the other lakes in the area (it would be fun if we rode around Canandaigua Lake, where we got married, on our anniversary).  

In the end I finished the 20 miles in 1:26 (13.9 mph) and it was my fastest ride yet!  The pace would have been even better if we didn't have to walk up the hill, but you never know what a race is going to throw at you which is why we didn't stop our watches.

How did your training go this week?  Happy Mother's Day to all of the moms out there!

22 comments:

  1. Great week for you and Mike with your training! This past week I tried to cram in as many miles as possible without going overboard. I'll be tapering this week for the relay! It's here!

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    1. Thanks Jen!! So excited for you! I can't wait to hear how it goes :)

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  2. Nice ride today! I love that area of NY. I'm from Plattsburgh originally! Good luck on your duathalon! I am sure it will be great!

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    1. Thank you! It was really pretty today, nice weather too :)

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  3. Another awesome week! :) You should check out the CanLake 50...you can run around the lake!! ;)

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    1. Thanks Jenny! I've definitely looked into that race :)

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  4. Looks like you had an awesome week. nice work

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  5. I just finished my first tri and girl it was *INCREDIBLE* You are seriously going to have a blast and if you think your addicted now.........just you wait!!:) 3 weeks and your ready, seriously you both are!

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    1. Awesome! I'm glad you had an amazing time! I'm excited for our triathlon now :)

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  6. Great week! That ride on Sunday looks beautiful. I rode 20 miles yesterday too! SO much fun!

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    1. Thank you! 20 miles is a fun distance, I'm excited to see how longer distances will feel.

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  7. Whew, a century ride sounds crazy! Props to you for making that a goal

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    1. Haha it is crazy, but we will do one eventually anyway if we do our Ironman. I would like to complete one before that though :)

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  8. Congrats on another great training week! You have so many gorgeous places to ride up there-- I love the finger lakes region! Nice job on the 20 miler, and congrats again on your new 5k pr!

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    1. Thanks Laura!! We are pretty lucky, there is always somewhere new to explore :)

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  9. Fabulous training this week! That ride sounds beautiful! You make me want to get a road bike!

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    1. You should! You can find some for pretty cheap, compared to others, online :)

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  10. You're so ready to rock it! You are dominating your training!

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  11. I will be looking for you at Keuka! My husband is doing the Oly distance and I have a couple friends in the Du. I am so excited I have so many awesome peeps to cheer on!!!!!

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    1. Yay! I was just asking on Facebook for supporters for our duathlon and triathlon so this is great news! Hopefully we will see you!

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