Last Week’s Workouts {1/27-2/2}

3 02 2014

So, it’s official. I’ve registered for Ironman Cozumel!


Yeah, you’re going to see some big numbers on these weekly workout recaps this fall. For now, we’re trying not to get overzealous with our workouts, otherwise we will burn out. The focus right now is our 70.3 in the middle of April, the Gator Half.

Screen Shot 2014-02-02 at 8.47.35 PM

So, here’s how the week went down:

Monday: Long Run

When we got ready to start our run, Felipe told me that we’d warm up at about 5:00/km and stay there, if not get faster. Great. This is going to hurt. I was worried that I was going to get dropped, but I ended up staying with the group. It actually turned out to be one of my best runs to date! We ran 15km in 1:15. My fastest km was 4:40!

SOAS shortsMust have been those SOAS shorts that made me so speedy:-)

Tuesday: Swim

We do a lot of pulling sets and tonight was no exception. 20 x 100s pull with buoy, paddles, and tubes tied around our ankles was our main set. Final total as 2400 yards.

Wednesday: Trainer Ride

Before I met up with my friends for my birthday dinner/IM Cozumel registration party, I went for a spin on my trainer. I got in a full hour!

IMG_1745ย 20 minutes after getting off the bike, I was celebrating with these fabulous folks!


Thanks for coming out to celebrate guys!

Thursday: Swim

Man, I was NOT excited to get in the pool today. It was misty and cold out.


Courtney said it was bad mojo to skip the first workout after we registered for an Ironman, so we sucked it up and headed to the pool. The nice thing about swimming when the weather’s crappy is that you get the whole pool to yourselves.

steaming poolFelipe had us do 25s. A lot of 25s. The entire practice (minus the warm up) was 25s. Teaching our bodies about speed! When it was all said and done, we had done 2300 yards.

I must mention that afterwards, I had plans to meet up with my friend Ashley for dinner. I show up, and there’s a small group of my friends (Ashley included) with birthday balloons for a surprise birthday dinner for me! I felt so special! Thanks guys!

Friday: Rest

I had grand plans to go to an evening yoga class. I was on my way to the studio when I realized that I needed to pick up my bike at the shop before they closed! Whoops. I got my bike and ended up taking a much-needed rest day.

pink shiv

Saturday: Long Ride

The ride started off pretty normal. We were holding a comfortable pace, probably averaging 19mph. We rode 45 km out, turned around, and started to pick up the pace. Our first two km were 23mph, and then we settled into a nice 21mph ride. About 9km into the second half of the ride, I heard something funny on Jess’s bike. We slowed down to check it out, only to see that her tire was about to blow.

tire about to blowUh oh. We were a little over an hour from the car, and it was starting to spit. Not the best situation to be in. We decided that Jess and Courtney would stay back with the bike and if a cop came by, would ask to get taken back to the cars. Felipe, Bill, and I would ride back as fast as we could so the girls weren’t stranded forever.

We booked it back to the car- the first 8km Bill pulled and we averaged 23/24mph. Oh. M. Gee. I was not going to make it the entire way back at this pace. I dropped, and the boys slowed some to let me catch up. Bill and Felipe took turns pulling the rest of the way, and since we had chilled out a tiny bit, I was able to stick with them until we were almost back at the car. With about 5km left, I just couldn’t hang any more. Felipe kept riding strong, but Bill and I were whooped. We made it back to the car a few minutes after Felipe, and quickly hopped in the car to go back for the girls.

Fortunately the girls had survived their time hanging by the side of the road. Apparently only one person stopped to ask them if they needed help! I thought people were nicer out there!

By the way, we did 90km in 2:43- which is 8 minutes faster than my Rev3 time. We were moving!

Sunday: Brick

Today worked out much better for the gang. We did one of our regular loops- out 25km, potty break, then 31km time trial back. We had a little bit of help on the way home, but we averaged 22mph.

Screen Shot 2014-02-02 at 9.53.03 PM

If only I could do that on my own!

We ran for 16 minutes afterwards, just a group jog, nothing too crazy. I think we were kind of spent from this weekend’s riding, and wanted to save something for tomorrow’s long run.

IMG_1805I’m gonna get to spend A LOT of time with these guys over the next 10 months! Good thing I like them!

2.5 months til Gator Half!





14 responses

3 02 2014

Can you give any tips about how you chose your bike? Looking to purchase this spring and am feeling a little lost.

3 02 2014

Hey Katie! Sure thing! That’s a great question! I think you first need to decide what you’ll be using the bike for and how often you plan to use it. My first bike was an aluminum road bike that I got off Craigslist. So, it depends on how “serious” about biking you are. If you’re ready to dump some money into it, I’d go carbon. But, make sure you set a budget! Bikes can get expensive! I’d recommend going to a few bike shops and getting fit, so you have an idea of size. Talk to them about the bike, but definitely take a ride. Look for sales, or of you’re comfortable enough, you can get some deals on craigslist or eBay. I hope that helps! Good luck!

3 02 2014

Awesome! Thank you!! I went to one bike shop and they had me convinced on a road bike, but I’d like to do a half iron in a few years (sprints this year, oly next year) so I’m thinking of going straight to a tri bike.

3 02 2014

Hm. I think if there is one that falls on your budget, great. But if you haven’t ridden much, I’d say start on the road, add aero bars once your comfy, and then if you’re really in love, go get a tri bike. If you start with a road, then upgrade after a few years, you can skip an “entry level” tri bike, and get one that’s a little bit nicer. If you know you’re gonna love it, go straight for it!

3 02 2014

great point! Thank you again!!

3 02 2014

Any time!

3 02 2014

Killer week Steph! I love reading these reports too. Great format! You all are my bike heros. Steve pulled the whole way Sunday and on the way back my tongue was dragging on the pavement. LOL! So glad you all got into Coz and that you had a lovely little bday surprise!

3 02 2014

Thanks lady! I think it will be fun to look back on these at the end of the year! I sometimes feel bad that I’m such a wheel sucker, but man is it fun to go so fast!

Thanks for coming to bday coffee with me too! ๐Ÿ™‚

3 02 2014

Great job this week. ๐Ÿ™‚

3 02 2014

Thanks buddy! You too! Thanks for pushing me to work hard!

9 02 2014
meghan @ little girl in the big world

Awesome job Steph! Y’all’s bike paces are smoking. That’s crazy about Jess’s tire. My tire did something funky last week too, and I got a new one last weekend. That stinks that they had to wait out on the side of the road, but I’m glad it all worked out. You’re doing great! I’m impressed!

9 02 2014

Thanks Meghan! You’re getting back at it too!

10 02 2014
Last Week’s Workouts {2/3-2/9} | 321delish

[…] 9 til Gator Half! ย This week ended up being a step-back week for me. After last Monday’s fast run, I noticed some soreness in my right Achilles. I know that’s not an injury to take lightly, […]

2 04 2014
Strawberry Basil Rice Cakes | 321delish

[…] a firm believer that real food is the way to go. I’ve had no bonking on rides (well, except that one where I was riding my heart out so we didn’t have to leave Jess and Courtney by the side of […]

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