Last Week’s Workouts {4/21-4/27}

29 04 2014

I’m back with weekly workout recaps! After Gator, I took a good week off and I’m slowly getting back into the swing of things. Last week was pretty low intensity- no need to kill myself when my next big race is a good 7 months away! Here’s how my week went down:

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Monday: Yoga + Run/Swim

I was still on vacay with Bill, and Monday was a sea day, so we headed up to the gym and did a little yoga. He’s got a yoga app on his iPad which has some decent workouts. We did an hour-long “Advanced Flexibility” practice. After, Bill kept practicing some of his even more advanced moves, while I ran on the treadmill for 20 minutes. I felt pretty darn good (must have been that yoga warmup!) and stopped while I was still enjoying the ‘mill. Makes it a little easier to go back to:-) Then, I hopped in the pool and swam for a short bit in the infinity pool, which was like a swimming treadmill. Once I finally got the current adjusted properly, it was pretty fun!  I felt like I was in open water (especially since the ship was moving!) and could see myself doing this again if I had an opportunity. Oh, and just because I like to show off my boyfriend, check out this photo, courtesy of Cheri Root Photography:

Rootberry Yoga

Tuesday: Swim, 2500 yards

Back in Tampa, I planned to meet the team for a swim. Unfortunately, it ended up being a solo swim, as work called for my friends. I putzed around for 45 minutes but still managed to get in 2500 yards.

Wednesday: Bike, 30km, Run, 2km

I was itching to get back on my bike, so Courtney and I met up for a nice 30km ride around Davis island, followed by a short 10 minute run. We kept the pace nice and comfortable, chatting the whole time.

Thursday: Swim, 200 yards

I was running late, so I went to the pool closer to my house (Bobby Hicks!) and got in 40 minutes of swimming before the pool closed. I did a bunch of 200s, nothing too crazy as I was battling a headache. I’m super excited that Bobby Hicks is open (with limited hours) and I can’t wait until it’s open more regularly with long course!

Bobby Hicks Pool

Friday: Run, 4km

I had plans to get up early and run with Courtney, but I still had a touch of a headache in the morning, so I decided to sleep in to kick it. It was gone when I woke up for work, so at lunchtime I went for a RUNch:-) I did my usual loop and thought it was hot and only my second short run since Gator, it was surprisingly speedy, averaging 5:05/km.

Saturday: Ride, 47.75 km

Chris and I went up to the Suncoast for an early morning ride. We took the first half relatively easy. Well, at least our speed would indicate we were going easy. I think we were averaging about 18mph on the way out (I think even a little slower) and it felt like my watch should have been reading a quicker pace for the amount of effort I was putting in. (I guess I would really know for sure if I had a power meter…wish those things weren’t so dang expensive!) Anyhow, we picked it up a little on the way back, and then REALLY kicked it into high gear for the last 15km. We took turns pulling for 2 minutes each and averaged 37km/hour for those last 25 minutes! My legs were TOAST and I actually was dropped for the last km, but still maintained a decent clip!

Sunday: Run 5K, open water swimming

Chris, Heather, and I headed to St. Pete before the sun rose to volunteer for the St. Anthony’s triathlon. This is one of the biggest tris in the southeast, and it’s right in my backyard! I definitely need to do this race sometime! Anyhow, We manned the run out/sprint swim in area of the course, and got up close and personal (sort of) with some of the speedy pros.

Mirinda Carfrae

We also got to cheer on some of our friends. Great job out there Beth, Meghan, Genna, Jamie, Pete, Kari, and anyone else I’m forgetting!

After our shift was over, we headed over to the finish line for a bit before deciding it was time to get in our own workout. At this point it was close to noon and the sun was blazin! We decided to do a short 5km, nice and easy, following the back half of the run route for the race. We stayed off to the side of the course and was able to cheer on some of the runners still on the course. Afterwards, we headed down to where the swim start had been earlier that morning and swam a few laps parallel to the shore. I don’t know how long we went or for how long, but it was nice to get in and move around in the cool water, after such a hot run! It was nice to have such a laid-back Sunday workout. I know I won’t get many more of those in the next few months, so I enjoyed it while it lasted!

Welp, there you have it! That’s what a low intensity week of workouts looks like for me!

It’s Race Week!

8 11 2013

Hi All! Sorry I’ve been a little MIA! If you missed my tweets and Instagram posts from over the weekend, you know I spent Saturday up in Panama City Beach cheering on Meghann and the #IRONSIBLINGS as they competed in their first Ironman. It was an awesome weekend and Meghann ABSOLUTELY KILLED IT! 13:05!!! She was super inspiring, and it was so fun to watch. I would HIGHLY recommend spectating an Ironman. I owe you a post with some tips!


Spectating the Ironman certainly got me jazzed about my upcoming 70.3. I can’t believe it is this weekend! The people doing the IM were doing twice the distance I’ll be covering on Sunday. If they can do 140.6 miles, I can certainly do 70.3!

We’re in full on taper mode; practices are barely an hour and I’m starting to get antsy. For most of this week I’ve had a nagging thought in the back of my head that I’m going to miss my taper. I think part of it stems from having a light training week last week, due to a random swollen knee after swim practice last Monday. I stayed off of it pretty much all last week, and ran for the first time on it Saturday afternoon during the bike leg of the Ironman. It feels fine now, thank goodness, but I definitely had a mini freak out last week!

I was still fighting those bad taper thoughts until last night, when my friend Chris sent me a picture of my bike:


That’s right folks, those are some snazzy Zipp wheels being put on to my bike! I decided to rent a pair as we were driving back to Tampa from Panama City. Why not? I’ve never ridden race wheels, so I’m really excited to try them! This was the thing I needed to really get me pumped to race. I’ve been waiting on this race for almost two years (I registered for last year’s race but deferred because of my foot injury) and it is FINALLY here. I’ve done my training, my body is resting up, and I’ll show up on Sunday ready to dominate 70.3 miles.


I’m going in to the race with low expectations- to be honest, after my ugly brick workout two weeks ago, I just want to get through the race on my two feet with no tummy troubles! But, if we’re being really honest, I do have some rough goals for each leg:

Swim: This is definitely my strongest leg of the race, so I want to get out there and absolutely have a fantastic swim. Unfortunately, my wave is the fourth wave, so I’ll be running down the swimmers in front of me. My goal is sub 30. How far under 30 minutes? I’ll have to find out on Sunday!

Bike: I’ve been incessantly checking the weather report for Sunday in Venice, because with such a flat course, I think the wind could definitely factor in to how I perform (how much it will factor in, I have no clue!). Right now, it says winds will be 12mph. At least the race isn’t Saturday, when winds are predicted to be 17mph! The bike has a bunch of turns and not a ton of long straightaways, so at least it will be interesting and the wind shouldn’t be in my face or pushing me along for too long of a time. That also means there’s not really a good place to just put my head down and go. That being said, I’m hoping to ride it in about 3 hours.

Run: I think the run is my biggest question mark right now. I’ve had some stellar short runs, but all of my longer runs have been much slower than what I should be going for how fast my short runs are. My knee’s feeling better now, but the fact that it was swollen and hurting two weeks before race day worries me. I would love to go 1:55, but I think a realistic goal is 2:00.

Total time: 5:30

So I know I didn’t take in to account transition times, but I’m hoping I’ll come in a little under each of my goal times to make up for the transitions. 🙂 We will certainly find out soon!!

These are certainly rough estimates, and I’m not really in this to see how fast I can go. I’ve never done a HIM before, so I really don’t know what to expect. I’m nervous. I’m excited. I’m anxious. I’m ready to put myself to the test for this distance, to overcome the physical and mental challenge it will present to me. Bring it on Rev3!!

What’s Next?

28 08 2013

Triathlon Season 2013 is wrapping up for a lot of people, but for me, it’s really just getting started. Here’s what’s next on my schedule:

September 15, 2013: Atlantic City International Triathlon

I did this race in it’s inaugural year, and had an absolute blast.

IMG_2417AThis is the race’s third year, and though they’ve made a few changes to the course, I’m still super excited about this race. One of the reasons I’m really excited about going home that weekend for the tri is actually the other events that are happening that weekend!  My dad’s birthday is right around that time, so I know we’ll be celebrating that, then there’s the Seafood Festival, AND the Miss America Pageant has returned home to Atlantic City that weekend too!

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You may be thinking, “The Miss America Pageant? Really Steph?” If you’re from South Jersey, particularly the Atlantic City area, you grew up with the pageant- it was the big family-friendly event that happened every fall, and it included a whole week’s worth of activities: the girls’ entrance on the train, the parade, the preliminaries and then the big finale. One of my fondest childhood memories is going over to my friend Julie’s house every year for the Miss America sleepover. There’d be 10 of us, and we’d all bring a dollar to contribute to the prize pot. We each drew the name of one of the top ten girls, and whoever’s girl was crowned Miss America, took home a whopping $10! 🙂

Oh, and the parade! The Friday before the pageant, the’s a big parade along the world famous Atlantic City boardwalk. All of the girls ride on the back of convertibles, waving to the crowd as they yell “Show us your shoes!” Some girls wear cute heels that match their gorgeous evening gowns, but my favorites are always the creative ones- like when Miss Idaho wears slippers shaped  like potatoes. 🙂 Can you tell I’m looking forward to this? Call me cheesy, but I’m stoked.

But I digress…I’m supposed to be talking about races here!

September 21, 2013: Miles for Hope, Moving Towards a Cure

Last year, I participated in this ride in honor of my best friend Gina’s lovely cousin Lisa. It’s a charity ride for Brain Tumor Research over in Clearwater Beach. I signed up for the ride again months ago, as Lisa was still fighting the cancer and the pain that my best friend and her mom were feeling was palpable. I wanted to help, but I didn’t know what I could do. So, I registered for the 100K ride, for Lisa.


Lisa lost her battle with brain cancer earlier this summer. Though my memories of Lisa are few (She lived in Washington State so visits to the east coast were tough), I know how much she meant to Gina and her mom, Patty, two people who mean so much to me. So this year, I ride in memory of Lisa, for Gina, Patty, and the rest of Lisa’s family.

If you feel so inclined, please donate, but clicking on the “Donate to Participant” Link in the upper left hand corner of this page.

September 29, 2013: IronGirl Clermont

This race is actually still up in the air for me-I may have a weekend away with Bill to see the comedian Gallagher, but that is still in the works!

October 19 2013: University Of Tampa Swimming Masters Classic

So, I know this isn’t a triathlon, but I’m really excited about this one! I registered for my first real swim meet since college! I signed up for the 200 free, 50 breast, 100 free, and 100 IM. HA! I’ve also made myself available for relays. I was actually just telling one of my swim buddies that I really wanted to see what I could do from the blocks. I’ll get my chance this fall!

November 10, 2013: Rev3 Florida 70.3

THIS is the race I’ve been training for. I’m just about 11 weeks out now, and I’ve been putting in lots of miles on my bike, some speed on the run, and many meters at the pool. I definitely need some more time to prepare, but I’m at the point where I know I will finish, and I will finish strong. Bring it Venice!