Last Week’s Workouts

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Imagine my surprise when I cycled around the corner and saw this!  She was big – and right in the middle of a very busy neighborhood.


Oh, dear.


Here’s last week’s workouts:


Monday – Rest

Tuesday – 1:30 hour bike (outside) + 30 minute run (bike-focused brick)

Wednesday – Surprise rest day… I just wasn’t feeling it.

Thursday – Make-up swim (2500 yards) + a 40 minute run

Friday – 2:10 hour bike (outside) + 30 minute run (endurance-focused bike)

Saturday – 2800 swim… a new personal record!

Sunday – 30 minute bike (outside) + 1:15 hour long run (endurance-focused run)


Totals: 5300 yards of swimming, 4:10 hours of biking, 2:55 hours of running (so about 18 miles)


Pretty good week, huh?  Lots of back-to-back workouts.  I felt really strong all week, thanks to that extra rest day on Wednesday.  And I’m VERY excited about this week because it’s an “Active Recovery” week, which means that although I’m still working out nearly every day, my mileage and time requirements are a lot lower.  I’m pumped for a break.


What Coach Marni calls an Active Recovery Week is basically a Stepback Week. What does this mean? Well, in any decent training plan for longer events, every month of so, you’ll get a break (in running training plans, you usually see about 25% less mileage during a stepback week).  Stepback weeks are necessary for two reasons:


  • Physical:  Stepback weeks give your body a break and allow time for muscles to heal properly.  Avoiding injury is key, and stepbacks really give your joints and bones a break from the constant pounding of ANY distance training plan.
  • Mental:  Most importantly (to me), stepbacks give you a mental break.  Especially for a longer race like a half or full marathon or a longer triathlon, the training program is such a huge time commitment.  Stepbacks give you some breathing room and help boost your spirits.  I always come back from a stepback week ready to go!


Yay for a  break! <— PS – Isn’t it funny how much training warps your brain into thinking that certain distances or durations are “breaks?”  Six weeks ago, I would’ve looked at my current schedule and thought it was insane.  Now, I think how relaxing it will be!


Ramblin’ Rose


Announcements!  Our Winston-Salem race is this Sunday (so excited!) and registration closes on Thursday. Use promo code FB10 to save $10 – wahoo!


And the cost for the Charlotte race (September 22) is about to go up!  So register today…. I’ll be at each of the last three races (including Chapel Hill on October 6), and I would LOVE to see you there!  Our race series is a great introduction to the sport of triathlons, so please – give it a shot!


Soli Beat


Did you hear that The Fitnessista has a new workout DVD coming out? I’m so excited!  I’m literally the worst dancer on the planet, but I love everything that Gina does, and I’m sure that her DVD will be awesome.



If you’re into dancing for fitness, consider getting a copy of the Soli Beat DVD on preorder! You’ll save a few bucks and support an awesome blogging friend. <3



  • Joanna August 13, 2013, 9:00 am

    Im so impressed with your workout schedule especially for a busy mama. Nice work. Impressive.

  • Sara @ LovingOnTheRun August 13, 2013, 9:19 am

    That is one huge deer! Great job on the workouts – I can’t imagine biking for an hour and a half and then running for 30 minutes. You are so an inspiration! Keep up the great work!!

  • Ashlee@HisnHers August 13, 2013, 9:35 am

    I’m SO happy about Gina’s DVD. I’ve danced my whole life until the last few years and nothing gives you a “dancer’s body” like…well.. dancing!!

    • Gina (fitnessista) August 13, 2013, 4:26 pm


  • CheekE August 13, 2013, 10:33 am

    I hear you about what distances you consider a break now! Training for my first Olympic (not 1/2IM) and my stepback coincided perfectly with my summer vacay last week so I could do manageable distances while beaching with my family!

  • Kristen L @ DYL August 13, 2013, 12:10 pm

    Great job on those workouts!! I really need to keep working on the bike part of triathlon too. you have been doing awesome at getting in those workouts even though they aren’t your favorite.

  • Taylor @ Single-tracked Mind August 13, 2013, 12:27 pm

    A ton of miles makes me SO TIRED!!! When running 40ish miles I week, I can sleep 10 hours a night.

  • sally August 13, 2013, 1:48 pm

    Geez, that there deer looks big! I’m looking forward to the release of this workout dvd, it looks like it will be a lot of fun!

    • Gina (fitnessista) August 13, 2013, 4:27 pm

      thank you, sally!

  • Gina (fitnessista) August 13, 2013, 4:27 pm

    thank you so much for the shout out, friend. i appreciate it! love you <3

  • Sonia the Mexigarian August 13, 2013, 5:07 pm

    that is one big deer! wowza. Wow, your last weeks workout scheudle was intense. I’m tired just reading it. haha. but I’ll be hitting the pool today. trying to get comfortable with cross training a gain as I gear up for marathon training. any tips on training for your 1st marathon?

  • Alyssa August 13, 2013, 10:03 pm

    I always am able to look back on my training routines and think, “I can’t believe I ever did that!” I am consistently amazed by what we can do when we put our minds to it! Great work 🙂 And I don’t know how Gina dances like that…I’d look like a fool trying to keep up 😉

  • Andrea August 13, 2013, 10:47 pm

    Totally random, but I am signed up for my first try-a-tri on August 31! 375 M lake swim, 10K bike, 2.5 K run. Your triathlon articles and encouragement were a big reason that I got the courage to sign up!

  • Thais @ Eats n Miles August 14, 2013, 12:29 pm

    Great week of workouts!! I can’t imagine doing so many back-to back workouts. I have a question for you… now that you’re training for a half iron man, have you changed your nutrition/upped your calories due to the fact you’re excercising more?

  • FitBritt@MyOwnBalance August 14, 2013, 9:47 pm

    Oh I love Gina as well! I’m so excited about her DVD! I thinks it’s so amazing that she created it!

    Also, that deer is no joke! My parents have a ton of deer near them and it drives them crazy! What a great shot.

  • Lauren @ Peaks and Passports August 14, 2013, 10:19 pm

    That big deer must have been an awesome surprise! I went golfing earlier this week and we had deer cross the cart path in front of us and chill on the fairways looking totally unconcerned. I live in the mountains where that isn’t as crazy as Charlotte, but it was still a great surprise!

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