Monthly Archives: July 2012

Olympic Fever

Hey, everyone!  How’s your Tuesday shaping up?  I’ve been glued to the TV all day, and I just finished watching the U.S. Women’s Soccer team beat North Korea by a score of 1-0.


I’m not exactly a “football” (American or European) enthusiast, but I have tremendous respect for those ladies—strong, fast, and coordinated beyond belief.  Go Team USA!

Workout #1 – Open-Water Swimming

Today’s first sweat session took the form of an open-water swim (OWS).  The Cazenovia Triathlon is less than two weeks away, and I want to feel as comfortable as possible swimming in a wetsuit.  I hit the lake a little after 7 a.m., and my mom spotted me for about 20 minutes.  One of the neighbors has a white buoy in their area of the lake, so I swam out and back to it three times.  As I swam, I discovered the sleeved neoprene suit helps front crawling and hinders breaststroking; forward arm movements, like pulling and grabbing, felt natural while lateral movements, like those associated with the breaststroke, seemed forced.  I used my breathe three strokes, breathe two strokes, breaststroke progression, and the breaststroke movements felt more taxing.  That’s good, though, because it will keep me using the freestyle more.  Overall, the wetsuit felt more “normal,” but I’m still not 100 percent used to it.

Workout #2 – Running

After I practiced part of my transition 1 process—removing my goggles, cap, and wetsuit while jogging—I quickly changed clothes and headed out for a 5-mile run.  Again, since the Caz Tri is right around the corner, I decided to incorporate its 5-K course into today’s mileage.

First, I ran to the high school and completed three laps around the track, and then followed the triathlon route.  I’ve run part of the course previously—during last year’s 4th of July 5-K and January’s Chilly Chili 5-K—but it’s been about six months since my latest run.  Overall, I’m not too concerned about the route, but it does have some hills, including one killer incline on Sullivan Street.


This morning’s meal came in the form of overnight oats in a jar.

I prepped plain Greek yogurt, 1/3 cup of old fashioned oats, 1/3 cup of almond milk, cinnamon, and chia seeds.  I forgot to add a mashed banana last night, and I sure missed it this morning.


A few hours later—during halftime of the women’s soccer game, actually—I made a turkey panini for lunch.

On the side, I microwaved some leftover peppers from last night’s kabobs.  Frozen grapes might have happened as well.

I’m off to Women on Wheels in a bit!

PS – I have another cool triathlon story to pass along:  A local blind athlete will compete in Iron Girl Triathlon this weekend, her first swim-bike-run event.  You go, girl!

Two-Smoothie Day

Hi, everyone!  Did you have a good Monday?  It’s safe to say I’ve officially caught Olympic fever.  There was no vuvuzela sounding or face painting, but I did spend the day watching plenty of contests—swimming, volleyball, water polo, and beach volleyball to name a few.  And tonight, I’ll most likely tune in to the men’s gymnastics team finals.


Before my workout, I had a quick bowl of overnight oats.

This morning’s mix contained raspberry Greek yogurt, 1/3 cup of old fashioned oats, 1/3 cup of almond milk, plus cinnamon and chia seeds.  It’s been a while since I used flavored yogurt, and it was a flavorful treat.

Workout – Swimming and Strength Training

Olympic fever makes it difficult to check items off a to-do list—let me watch one more prelim/serve/goal, and two hours whizz by—but one of its benefits is studying and learning from the professionals.  As I ate my breakfast and watched swimming, I noticed several athletes—like Michael Phelps—breathing every two strokes (as opposed to three, like I do).  They are pros for a reason, and they surely know much more than me, so at the YMCA this morning, I tried breathing exclusively on my right side, which resulted in taking a breath more often.  Although I still prefer the three-stroke method—it also feels easier to sight this way—breathing every two strokes improved my endurance and helped me fatigue less quickly.  At first, I took a breath every three strokes, and transitioned to two when I became tired; eventually, I resorted to the breaststroke, and then shifted back breathing every three with the freestyle.  Overall, this approach—breathing every three strokes, breathing every two, breaststroke—allowed me to use the front crawl more often, which hopefully results in faster swimming.  I swam half of a mile in this manner, and then went to the weight room for some upper-body work.

Mid-Morning Snack

After my workout, I enjoyed smoothie number one.

One frozen banana, one scoop of vanilla protein powder, a handful of frozen strawberries, and a splash of vanilla extract went into the blender.  This mix tasted super fruity, and next time, I want to add some spinach.


About an hour later, I whipped up a salad.

The mix underneath scrambled eggs and carrot sticks had spinach, celery, red peppers, and a sprinkle of golden raisins.  I also ate some frozen grapes for dessert.

Afternoon Snack

A taxing afternoon of Olympic watching called for another smoothie.

Oh em gee, this will be my go-to Banana and Peanut Butter Smoothie from now on.  To prepare, I used one frozen banana, two scoops of PB, one scoop of vanilla protein powder, and a few drops of vanilla extract.  So delicious and definitely a keeper!


I finished off my somewhat intentional Meatless Monday with a homemade tofu kabob.

Veggies included grilled yellow, orange, and red peppers and roasted mushrooms and green beans.

It’s beach volleyball time–see ya tomorrow!

Local Cyclist, Triathlete, and Teacher Killed in Penfield Crash

As a budding triathlete, new cyclist, and William Smith College alumna, I want to shed light on this tragic story.  At 7:45 a.m. on Sunday, Fairport High School biology teacher Heather Boyum was killed while biking in Penfield.


A 1993 graduate of WS, she was training for a triathlon and riding with a friend from the Moms in Motion organization when the accident occurred.


“Monroe County Sheriff’s deputies say the crash happened when Megan Merkel, 23, of Ontario was driving northbound on Route 250.  Her boyfriend, Mark Scerbo, 22, of Penfield, was riding his motorcycle in the same direction, speeding up and passing Merkel’s car, then slowing down to do ‘wheelies.’  Police say Scerbo started to pass Merkel’s car on the right shoulder when he struck 40-year-old Boyum, of Perinton, who was riding her bicycle northbound on the right shoulder.  Boyum was thrown off of her bike.  Witnesses say Merkel ran over Boyum and kept going.  Webster police later charged her with drunken driving.”

Because Heather and I share an alma mater, plus an interest in cycling and triathloning, I find this news especially tragic; I can’t imagine what her friends, family, and students are going through.  Please keep everyone in your thoughts.

Write It Down, Do It Up – Week of July 29

Hi, everyone!  Did you have a good weekend?  Yesterday’s trip to the Grapehound Wine Tour was a ton of fun!

During the past few days, I’ve been reflecting on Wednesday’s triathlon training, and I also completed a short OWS in my wetsuit this morning; both have prompted me to change the triathlon portion of my workout schedule. (My half-marathon workouts will remain the same.) Wednesday evening further confirmed I need to focus my efforts on the OWS, and hitting the open-water this morning—while wearing my wetsuit—served as an eye-opening experience.  Sure, I can handle three-quarters of a mile in the pool and complete 800m in the open-water without a wetsuit, but the neoprene ensemble is a game-changer—big time.  I definitely noticed a difference in terms of buoyancy, and although I swam faster and more easily, my arms fatigued much sooner; I’m not used to the wetsuit’s constriction yet.  So now, my number one triathlon goal is to become comfortable swimming in a wetsuit, which means wearing the suit during CNY Tri sessions (even if I can swim only 400m) and adding more OWS sessions to my schedule.

In addition to doing more open-water swimming before the Cazenovia Triathlon—two weeks away!—I want to practice the bike course at least one more time.  However, there’s fresh gravel on two of the roads, which is totally unsafe for road bikes.  I’m hoping to ride the route on Wednesday, so I’m keeping my fingers crossed the stones settle.

Finally, since the Tromptown Half-Marathon takes place on Aug. 9, I will begin to taper after Thursday’s long-run, so my running mileage will start to decrease.

Now, it’s time for this week’s edition of Write It Down, Do It Up!

(If you’re new to WIDDIU, here’s how it works:  Every Sunday evening, I will post my workout schedule for the week, and I invite you to do the same.  This way, we can motivate each other and hold ourselves accountable.  Sounds like a win-win, right?)

Monday – A.M. swim at the YMCA; strength training; P.M. OWS with wetsuit

Tuesday – 5-mile run; Women on Wheels

Wednesday – 3-mile run; ride the Cazneovia Triathlon bike course (?); CNY Triathlon Club training series

Thursday – long run (12 miles)

Friday – 4-mile run; OWS with wetsuit

Saturday – Women on Wheels; OWS with wetsuit

Sunday – swim at the YMCA; 30-minute tempo run; strength training

What are your workout goals for this week?

Snapshot Saturday – July 28

Happy Saturday, everyone!  The family went to the Grapehound Wine Tour this afternoon, and we had a great time!

Time to watch some Olympics–have a great night!

One Foggy Morning

There’s no doubt I’m a morning person—waking up with the sun, drinking coffee, and eventually breaking a sweat (most days I’m done working out before 8-8:30a.m.) is my ideal routine.  Unfortunately, this rainy sight greeted me when I awoke.

This fog-drizzle combo made it impossible to see across the lake.  Running long in a drizzle is one thing, but a foggy jog is just dangerous.  Needless to say, today’s 11 miles didn’t happen.  Boo.

Workout – Swimming

This morning’s subpar running conditions called for a workout reshuffle, so I went to the YMCA for some swimming and strength training instead. (The 11-mile long run is tentatively scheduled for Saturday, Sunday, or Monday, whichever morning doesn’t bring rain.) My 7:45 a.m. arrival time brought a 10-minute wait because all the lanes were occupied.  Once I got into the pool, I swam a little more than half of a mile and focused on using the freestyle as much as possible.  In the lap pool, I usually swim two or three lengths, switch to the breaststroke for one or two lengths, and then transition back to the front crawl; today, I wanted to challenge myself—I’m definitely guilty of defaulting to the breaststroke for an extended period of time because it’s easier—so I did the breaststroke for half of a length to give myself a shorter breather.  Taking shorter “breaststroke breaks” worked well, and I felt like I cranked out the half mile faster.  After my swim, I completed some upper- and lower-body exercises in the weight room including lunges, Bulgarian lunges, lateral shoulder raises, and bicep curls, among others.


Another empty PB jar?  Don’t mind if I do.

Today’s mix included plain Greek yogurt, a mashed banana, and a packet of Kashi oatmeal.  It’s been a while since I’ve used Kashi oatmeal for OOIAJ, and it was just as delicious as I remembered.


My parents, sister, and I ran some errands this afternoon—we stopped at Target and Eastern Mountain Sports—and since we were out, we decided to go to Papa Gallo for lunch.


Although I was craving fish tacos, I chose the fajita wrap, which came with chicken, peppers, onions, black beans, and it included a side of rice.

The chicken tasted super tender, but a little more zip would’ve been perfect.  What can I say—I love spicy.

I’m hanging out for the rest of the day, and my mom and I are heading to the (locally) famous Cazenovia Library Used Book Sale tonight.  The official event on Saturday and Sunday always promises good finds, and as a “friend of the Cazenovia Library,” my mom received an invite for tonight’s exclusive preview.  We’ll sip wine, munch on finger foods, and peruse the shelves packed with every genre imaginable before the general public.  At these previews, I usually pick up five or six gently used books, and that’s with exercising self-control.  So yeah, I’m pretty excited to snag some new reads this evening.

In other news, I’m facing a tough TV dilemma tonight.  At 7:05 p.m., game one of baseball’s greatest rivalry begins.


Go, Yankees!  And the Olympic Opening Ceremonies kick off at 7:30 p.m.


Decisions, decisions.

Pump It Up

At last night’s CNY Triathlon Club training series—during which I finished my first unofficial sprint tri!—I was lucky enough to meet Tim, who not only inflated my droopy tires, but also showed me how to work a bike pump like a pro.  Triathletes really are the best.  However, I can’t mooch off friendly athletes forever, so I went to Syracuse Bicycle today to get a floor pump of my own. (Inadvertent reference to Virginia Woolf’s A Room of One’s Own.)

Syracuse Bicycle

After taking my younger sister to the dentist (and missing this morning’s Women on Wheels Ride, which ended up being cancelled due to potential thunderstorms), I headed to the shop around 11 a.m.  I’d like to think I was smooth enough to purposely miss the 10 a.m. rush; the store was eerily quiet, but the lack of congestion made it easier to navigate the shelves and talk pumps with Jim, who helped me pick out the Bontrager Charger.

When I talked with Tim last night, he advised not to skimp on the pump, and Jim said as long as I don’t get a “food club” model, then I’ll be fine.

And now that I know the tires’ optimal inflation range, hopefully this will make the task somewhat easier.

Here’s a recap of today’s eats.


The picture I snapped thing morning didn’t turn out well, but I repeated Sunday’s breakfast of two Kashi waffles with PB and banana slices.


Once my sister and I arrived home from running errands, I baked some tofu and carrot fries to incorporate into my meal.

Yesterday’s open-faced sandwhich was good, but a salad was calling my name—spinach, carrots, celery, and baked tofu, plus carrot fries.  I also ate an apple for dessert.

Afternoon Snack

Tina posted a delicious-looking banana and peanut butter smoothie recipe a couple days ago, and I tried it today.

In the mix:

  • 1 frozen banana
  • 1 (heaping) tbsp peanut butter
  • 1/4 tsp vanilla extract
  • 1 scoop vanilla protein powder
  • 1.25 cups almond milk
  • shake of cinnamon


Spicy Shrimp with Lime and Cilantro has been a go-to recipe this summer.

Plus some frozen grapes for dessert.

Have a great night!

My First Sprint Triathlon

Hey, everyone!  Can you believe it’s almost Friday?  And almost time for the 2012 London Olympics!


Yesterday evening at the CNY Triathlon Club training series was a big night—I completed my first (unofficial) sprint triathlon!


CNY Triathlon Club Wednesday Night Training

I still can’t believe I finished a sprint tri!  I had a ton of fun, and completing the swim-bike-run progression also served as a valuable learning experience.  Here’s the breakdown of how the evening progressed:

Nutrition and transition set-up:  Before I left for Jamesville Beach, I encountered a normal triathlon snag—both of my tires needed air, badly. (I later found out there were 20 lbs. of pressure, when 90-125 is ideal.) At the time, I didn’t own a bike pump—I went to Syracuse Bicycle today to pick one up—so I made sure to arrive at the training location with plenty of time to set up and track down a friendly person who brought one.  I met Tim, who placed his bike and transition equipment near me, and he talked me through the process of pumping tires.  From this five-minute demo, I learned a ton:  where on the tires to locate how many pounds of air are ideal, how to work a pump, which kind of pump is ideal, and how often to put air in tires.  Thanks a bunch, Tim!

With plenty of air in my tires, I slugged a GU energy gel at 5:45 p.m., about 15 minutes before training officially began.  I’ve never noticed this before—maybe I did last night because I was slamming a gel—but I saw the majority of athletes fueling up.  Lots of people were taking gels or shot blocks, but there were a few bars and sports beans in the mix.

Swim:  Recently, I’ve had trouble with my goggles fogging up, so I did some research online, and most sites recommend either licking and/or spitting in goggles or applying baby shampoo inside the lenses.  After submerging my goggles in the lake, I hocked a lugie—sorry, gross, I know—took aim, and fired one in each lens.  However, my goggles still fogged up during the swim; maybe I’ll try baby shampoo next time.  How do you keep your goggles from fogging up?

Other than the foggy goggle issue, the swim went OK.  The water temperature read 81 degrees Fahrenheit, so like last week, we couldn’t wear wetsuits if we wanted to swim multiple laps, so I went without one.  I ended up going in the second wave—there were three sections last night—and I settled into a rhythm fairly easily.  I practiced sighting, and I even tried drafting—or staying behind another swimmer, which helps you use less energy—but it didn’t work that well.  During my handful of attempts, I had to slow down tremendously to prevent myself from hitting their feet. (I actually had to switch to the breaststroke.) The process felt frustrating, so I eventually ended up passing all four swimmers I tried to draft off of.  I’m thinking drafting resembles sighting in the sense it’s a skill you need to practice in order for it to feel natural.  As usual, I alternated between the front crawl and breaststroke, and overall, I know I could’ve definitely challenged myself more.

As the Fleet Feet Triathlon coaches suggested during their OWS clinic, I swam until the last possible second and exited the water running while simultaneously removing my cap and goggles.  The jello-leg feeling brought on by swimming and running still feels weird, but I’m getting used to it.

Transition 1 (T1):  Before touching my bike or cycling shoes, I grabbed my sunglasses and snapped on my helmet. (I didn’t have to think about it, which is kind of neat!) As I dried my feet and put on my shoes, I took a quick look at my phone, and it read 6:25 p.m.  Now, training technically started at 6 p.m., so I’m hoping the 25 minutes reflect walking down to the lake, listening to the director review the route, and waiting for the first wave to take off; I’m really hoping my time was closer to 18-20 minutes, but as I’ve known all along, the swim will be the most challenging.

Bike:  Knowing the swim took longer than I hoped, I hit the bike portion aggressively.  Throughout the ride, I maintained a solid cadence (I really need to invest in an odometer) and pushed myself enough to feel efficient, but not tired.  I’m also beginning to discover that I’m an OK climber.  When I get passed, it’s usually on straight-aways—although I pass other cyclists then, too—but I do the majority of my passing on hills.  Since the Cazenovia Triathlon course contains hills, I’m hoping to use this terrain to my advantage.

Transition 2 (T2):  After placing my bike back on the rack and removing my helmet, I quickly checked my phone again.  Math is not my strong suit, but I think I completed the 10-mile course in 35-40ish minutes.  I’m satisfied with that time, but I know the Caz bike course spans an additional four miles, and its hills are definitely more punishing.  With this in mind, I hope to finish the Caz course in 45-50 minutes.  Anyway, after removing my cycling shoes and putting on my visor and running sneakers, I hit the run course.

Run:  The initial 100m or so reminded me of running to T1 after swimming—hello, jello legs!  However, my legs felt tired jogging to T1, but they felt surprisingly OK heading out on the run. (Maybe this means I can push it more during the swim and bike?) Although I didn’t plan on reaching my goal-pace immediately—I wanted to assess my body and gradually kick it into gear—I slipped into it seamlessly.  I passed a few people on the run out—it was an out-and-back route—and during the loop back, I could feel my legs reaching that “uncomfortable” threshold.  (Had I been completing an intermediate/Olympic-distance course, I would’ve slammed another energy gel, and I also would’ve been taking nutrition on the bike as well.) Since I recognized the feeling—the “uncomfortableness” felt very similar to the last five minutes of my tempo runs—I knew I could hold my pace and push through it.  Once I made it back to transition, I stretched out and checked my phone:  It read 7:22 p.m., which means I completed the sprint course in 1:22! (This math I can handle—my time was around 20-22 minutes.)

Overall, I’m really happy with how the training session went.  I stuck to my race-/training plan and executed it relatively well.  And although I pushed myself, I never felt like I would run out of steam.  My overall time is good, but I don’t want to settle—I know I can complete the swim faster. (At this point, I’m still thinking about my current training plan and whether or not to make any changes.  I plan on incorporating more OWS before the Caz Tri, and I might forgo the Jamesville bike course and focus exclusively on the Caz one for now; I haven’t decided yet.)

I’d greatly appreciate any tips or feedback from those with experience.  I’m still learning the sport, so any pointers would be great!

Going All In

Hi, everyone!  Happy Hump Day!  Wednesday means it’s almost Friday, and for this aspiring triathlete, it also signifies CNY Triathlon Club training series.


With less than three weeks until the Cazenovia Triathlon, I’ve decided to go all in during training tonight—I will complete the 800m swim, the 10-mile bike ride, and 3.1-mile run.

Since I have three more training sessions until “T-Day”—well, most likely two because I’m running a half-marathon on Thursday the 9th—it’s time to evaluate my current training plan’s effectiveness.  Plus, putting the swim-bike-run progression all together will serve as a productive dress rehearsal for race-day. (I also need to practice my nutrition strategy a couple of times, and fueling for a sprint aquabike, or another two-sport combo, isn’t necessary.)

Overall, I’m keeping a positive outlook on tonight’s practice.  Sure, each event may not progress perfectly—does a “perfect race” even exist?—but whatever problems arise will serve as learning experiences.  Also, if one leg proves to be horribly difficult, I’ll still have some time to adjust my training plan accordingly.  (FYI, the Jamesville bike course spans a moderate 10 miles while the Caz bike route traverses a hilly 14 miles, so I’ll have to take into consideration when I evaluate my performance tonight and how I approach the bike portion on race-day.) Here’s my game-plan for tonight:

Nutrition:  A few hours before heading to Jamesville, I’ll eat a Greek yogurt and fruit or have a protein shake.  Fifteen minutes prior to the start—around 5:45 p.m.—I’ll slug an energy gel, which is what I plan to do on race-day.

Swim:  Swim confidently, sight effectively, and conserve energy for the bike and run.  However, “conserve energy” does not mean wuss out and rely on the breaststroke; when the uncomfortable feeling strikes, I need to stay calm, push past this threshold, and improve my stamina.  It’s training after all.

Transition 1 (T1):  Jog to transition and practice removing my cap, goggles, and wetsuit (if we can wear them) quickly.

Bike:  Settle into an efficient cadence and become more aggressive (compared to the swim).  I’ll also make a mental note of how I feel at the end and evaluate how this feeling would change if I biked an additional four miles.

Transition 2 (T2):  During these training series, most club members stow their bikes in their cars before they begin to run, I’ll do the same. (This will obviously effect my T2 time, but again, it’s OK because it’s training.) After returning my bike to the car, I’ll put on my sneakers, grab my visor, and start moving forward.

Run:  Once I get my legs under me, I’ll cruise into gear and lay down the hammer.  As my “in-the-bag” event, the run should be my strongest leg.


Don’t let this bowl fool you, friends.

What looks like overnight oats is actually 45-minute oats; I forgot to prep them last night, so I threw the mix together this morning, which included plain Greek yogurt, a mashed banana, a scoop of PB, cinnamon, chia seeds, and almond milk.  It tasted a little soupy, but that’s my fault for not planning ahead.


Although I’ve been enjoying salads for the past few days, I wanted to change up my midday meal this afternoon.

Open-faced turkey sandwich with carrot fries.  On one slice of Ezekiel bread, I layered red pepper hummus, spinach, turkey, and one slice of American cheese.  I put the sammie on a cookie sheet and baked it at 350 degrees Fahrenheit for 20 minutes.  Simply delicious!  The carrot fries burned a bit, but you can’t win ‘em all, right?

I’m off to get my hair cut, and then heading to triathlon training.  Have a great day!

Spreading Like Wildfire

Today proved to be a great day for triathlons in the Central New York area.  Check out this story from The Post-Standard, Syracuse’s local newspaper:

The CNY Kids Tri Club, designed for children of CNY Triathlon Club members, lets kids ages seven to 13 to “tri” triathloning every Tuesday night at Jamesville Beach.  In its second year, the program increased its enrollment from 55 to 70 children, and these youngsters even have a race on Aug. 26!  Can you imagine completing a triathlon as a 13-year-old?  Talk about starting ‘em young.  Not only does this kids-only club serve as an introduction to the sport, but it also promotes a positive message of healthy living.  Sounds like a win-win to me.  Would you have participated in a triathlon club or completed a triathlon as a kid?  Starting at a young age, I played a slew of sports, but I never had the opportunity to “tri” a triathlon—heck, I didn’t even know this multisport event existed!

Whether you’re a youngster, college grad (*cough*), fit mom, middle-aged adult, or recent retiree, triathloning is truly a sport for everyone.  Take a look at these women who participated in Sunday’s inaugural Gillie Girl Sprint Triathlon:

For a lot of these ladies, this women-only triathlon was their first swim-bike-run event. (Read the entire story here.) The sport is spreading like wildfire.  I love it!


I woke up at 5:45 a.m. this morning, and I read blogs, drank coffee, and sent some emails before making breakfast.

Two toasted Kashi waffles with PB and banana slices.  Always a winner!

Workout #1 – Swimming

Since I just missed the three-quarter mile mark yesterday, I refused to leave the pool without accomplishing this goal today.  It took about 40-45 minutes, during which I made a conscious effort to practice sighting; this type of visual check isn’t necessary in a lap pool, but engaging in the movements–think muscle memory–will made the process easier in the open water.  Also, even though my approach to the swim includes settling into a rhythm, conserving energy, and reviewing my race-plan, I’ve become a bit complacent in the water; when I become even the slightest bit tired, I immediately shift from the freestyle to the breaststroke.  However, if I always stay in my comfort zone and refuse to push past this threshold, then I will never improve.  With this in mind, I challenged myself this morning—I swam harder, faster, and with a purpose, and I also waited longer than usual to make the switch to the breaststroke.  I’m never going to be Michael Phelps or Ryan Lochte caliber—swoon!—but I want to become the best and most efficient swimmer I can be.

Workout #2 – Running and Strength Training

A 45-minute tempo run was on the workout calendar, and it was tough!  Although I usually avoid using the dreadmill treadmill at all costs, it’s the easiest way for me to complete a tempo run; conveyor belt-running keeps me honest about my speed, and it won’t “let up” unless I make that deliberate decision.  After a 10-minute warm-up at 6.5, I increased the speed every few minutes until I hit 8.0, which I held for 10-ish minutes.  Like yesterday, my calves flared up, but at least my knees felt fine.  Does anyone feel like they sweat more while running after being in the water?  I wore a white racer-back tank, and it was completely see-through when I finished the run–whoops!  After a cool down, I went to the weight room, but I didn’t stay long because I felt too conspicuous.


Let me introduce you to the best salad ever.

On the way to the mall, I chowed down on an arugula/spinach mix that included leftover chicken and roasted veggies, carrots, red peppers, and blueberries.  My eyes were bigger than my stomach, and I couldn’t finish it all in one sitting; around 2:30 p.m., I ate the remaining portion.


A few hours later, I ate an apple and the smoothie-surplus I made yesterday.

Leftovers will most likely constitute tonight’s dinner, so I’ll spare you the pictures.  Enjoy the rest of your Tuesday!