Highlights From the Last Two Weeks of Workouts (and Life)

19 05 2014

So, I had a post pretty much written for the week of 5/5-5/11 but for some reason, didn’t post it. And now it’s a week later, and I’ve got another week of workouts under my belt. So, instead of boring you with the details of the last two weeks of workouts, I’ll just share some highlights from my workouts and what other stuff I’ve been up to 🙂


Week of 5/5-5/11

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Monday, 5/5: Felipe told us to bring water bottles (which he never does) so I knew we’d be in for an interesting workout. Before we started, he told us to turn off our GPS which was the indication that we were going to the track for this evening’s practice. After a 10 minute warm up run to get there, he gave us the workout: 15 x 1000 with 40 seconds rest after each one. Are you serious? So much for any Cinco plans anyone had.

My goal was to go 5:00 for each, and after the first one ticked at 4:57, I knew that was where I was going to try to stay. I actually felt pretty good for most of these- there was a cool-ish breeze that was in our face on one side of the track, while giving us a slight push on the other side. Around number 10/11 my legs started to feel heavy, but I dug deep and finished strong. Though I wasn’t 100% consistent on all of them, my average was 4:55. I’ll take that!

Definitely took an ice bath after.

ice bathYes, most of the ice had melted by this point. But it was still cold!

Wednesday, 5/7: Trainer ride, run, yoga

My ride/run were nothing to write home about, but the warm Flow class at Evolation. Holy wow.  It was a packed class and the instructor whooped our butts. When we went into crow in the first 10 minutes of class I knew I’d be sore the next day. Sure enough, I was. But man, yoga is so good for the soul!


No photographic evidence of yoga, so spinning selfie you get!

Saturday, 5/10:  Surprise! I didn’t run, bike OR swim today! WHAT? Instead, I went to a fab yoga class at Yogani and then Bill and I went blueberry picking! I wouldn’t classify the blueberry picking as a workout, but I wanted an excuse to share some photos 🙂





Week of 5/12-5/18

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Tuesday, 5/13: I was in Madison for work and it is FINALLY warm enough (for me) to run outside there! A cold front actually came through while I was there, but it was still good enough weather for an outdoor run. I woke up early Tuesday morning to run around the capitol and down to one of the many lake-front paths. I LOVE how bike-friendly Madison is- there were bike commuters everywhere, and there was even a breakfast tent with fresh, hot coffee along the route! I ran a comfortable 12km (should have pushed the pace some because it was perfect running weather, but oh well!) and found myself pondering whether IM Wisconsin will ever be in my future.


Friday 5/16: I guess the cold front that had been in Madison made it’s way south because it was THE PERFECT morning to run. I wanted to stay outside all day! A few of us from the XP gang ran a little 6k before work because we had an XP celebration that evening. Jess and Courtney are May babies and we had a cookout in their honor 🙂 Happy birthday ladies!

XP ladies

These are hands down my favorite ladies in Tampa! Photo courtesy of Meghann.

Saturday & Sunday, 5/17-18: Suncoast trail rides! Two days of riding on the Suncoast has left my legs toasted! Both days we had a headwind on the way out and a tailwind on the way back. And both days we pushed extra hard on the way home. Oof. It is super fun to go fast (max speed 45km/hour and 44km/hour, respectively) but it definitely tires you out! I’m hopeful that these speedy segments will help me improve on the bike as I do some shorter races.


Laughter after a tough ride is always a good thing:-) Photo courtesy of Courtney.

How was your week friends?





Special Ops Spartan Race Tampa {Giveaway}

12 01 2014

Mud. Obstacles. Grit. Courage. Strength. Glory.


On February 15th, the obstacle race voted #1 by Outside magazine is coming to Raymond James Stadium in Tampa! This Special Ops Spartan Sprint will be a mix of mud and gnarly outdoor obstacles combined with the challenge of the signature Spartan stadium obstacles all with maneuvers and strategy created by Special Ops Forces. Each finisher will receive a unique Special Ops Spartan Sprint Medal with bragging rights of accomplishing the most unique Spartan event. What’s even cooler about the event is that charity proceeds benefit the USSOCOM Care Coalition.

Unfortunately, I will be out of town on the weekend of February 15th so I can’t release my inner Spartan. 😦

BUT, I’ve got some great news for you guys! You can get 15% off registration fees for any Spartan Race by clicking this link: http://bit.ly/spartanwarrior (It generates a code for you to use at checkout!)

Not enough to get you interested? How about WINNING a FREE entry to ANY 2014 Spartan Race in the Continental US? Did that catch your attention?

Here’s how you can enter:

1) Get one entry by commenting below, telling me how long you’ve read my blog. If you’re new, WELCOME!

2) Get one entry by tweeting about the giveaway.  Include the blog link: https://321delish.com/2014/01/12/special-ops/ and use the hashtag #321SpartanRace.

Do both and you get two entries!

You have until midnight, Friday, January 17th to enter. I’ll randomly select a winner and announce it on the blog on Saturday the 18th!

Sign up for the Special Ops Spartan Race Tampa for the experience of a lifetime.


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!