Tag Archives: EngineRm

Triathlon Training Log – Off-Season, Week 4 (Sept. 26)

Today in sidewalk wisdom:


Quotations like these pop up on the concrete here in New York City from time to time. I usually see them when I’m starting or finishing a workout, and it gives me something to think about while I’m running or it resonates with me. For whatever reason, I’m more receptive—to ideas, to opportunities, you name it—after a solid sweat session.

General training notes: the big news this week is due to chemical problems, my pool was closed for a few days. (Remember last week’s abbreviated practices?) Swimming and I are at a great place now, so it was a bummer to be out of the water for a week. Luckily, though, the issues were resolved, and it reopened on Saturday. I’m still digging my rowing classes, and running continues to go well. All good things to report!

Monday – a.m. run

Easy four miler in the park with a few pickups

Tuesdayp.m. swim with Bearcat masters p.m. run

Remember last week’s chlorine issues? Well, the swimming gods conspired against me: the pool is closed until further notice. The news broke during work, so I went straight home after, changed into my running stuff, and met one of my friends for five easy miles in Central Park. Hey, you gotta take what the defense gives you.

Wednesday – p.m. run and EngineRm workout

After work, I logged an easy 2.5 miles in Central Park before my 75-minute endurance rowing class at EngineRm.

Thursdayp.m. swim with Bearcat masters p.m. EngineRm workout

Continuing to rack up the meters at EngineRm and took a 45-minute class after work

Friday – off

Saturday – a.m. EngineRm workout and run; p.m. swim with Bearcat masters

Another Sportz Saturday for the win: I started the day with a 45-minute rowing class and an easy five-mile run in Central Park with a few friends. We went to brunch after, and then I hightailed it … to the pool because it finally opened! Even though I had been out of the water for a week—due to factors beyond my control—this swim went well. We did a lot of freestyle technique work and longer intervals, and I practiced my dives off the blocks. I nailed all three!

Sunday – a.m. run; p.m. swim with Bearcat masters

There was a half-marathon in Central Park that one of my friends was doing as a training run, so I met up with him for part of the race. I’m slowly increasing the distance of my long run and logged 8.5 miles this week. Later that afternoon, I went to the pool for a 1.5-hour IM-focused practice with the Bearcats. I wasn’t sure how I’d hold up—after a long run and doing butterfly, backstroke, and breaststroke work—but I made it through the entire practice and tailed 4,000m.

How do you adjust workouts if and when facilities close?

Triathlon Training Log – Off-Season, Week 3 (Sept. 19)

This week started with summer weather and finished with fall temperatures.


Signs of fall in Central Park

Thank GAWD. The humidity in NYC has been unbearable for the past few weeks—and entire summer, really—so I was psyched when I got to wear a t-shirt and not a tank top for my run today.

General training notes: I have a post drafted that details my off-season plans, but in essence, it comes down to doing (or not doing) the sports I want—and lately, that’s been swimming, running, and rowing. (My bike and I are taking a break. Don’t worry, we’re fine. We just need time to miss each other.)

Monday – a.m. run

Easy three-mile slog in the rain and humidity

Tuesday – p.m. swim with Bearcat masters

An over chlorinated pool lead to a shorter, 40-minute practice. (We usually swim for an hour.) Since there were eight of us in the lane, we stuck to shorter intervals like 25s, 50s, and 75s. I tried my best to hang tough for the full 60 minutes, but the chlorine made my lips and lungs burn, and I couldn’t stop coughing.

Wednesday – p.m. run and EngineRm workout

Easy 2.5-mile warm-up before a 75-minute endurance class at EngineRm. My former Work Husband (from my days living #TheRabbitLife) came, and we had a blast.

Thursday – p.m. swim with Bearcat masters

The pool was closed all day in an effort to rebalance the chlorine levels, and even though it was slightly better than Tuesday, it was still far from ideal. Nonetheless, I survived the IM practice.

Friday – off

Saturday – a.m. run; p.m. swim with Bearcat masters

Easy 4.5 miles to start the day, plus 4000m in the pool with the Bearcats. We did a monster 5×200 set with both paddles and pull buoys, and it’s safe to say paddles are not my friends. On the bright side, I nailed all three of my dives off the blocks.

Sunday – a.m. run

I met up with one of my tri buds for an easy loop of Central Park, and the weather was perfect: right around 55 degrees and sunny. I love fall running!

Has fall weather arrived for you?

Triathlon Training Log – Off-Season, Week 2 (Sept. 12)

It’s always tough to return to work after a holiday weekend.



For me, anyway, this week dragged by.

Monday – off

Tuesday – p.m. run, swim with Bearcat masters

Another day living the run-commute life. After work, I did a lower loop in Central Park before running downtown to my pool for a total of four miles. Since I was already wearing workout clothes, I did my first dryland session ever (for the non-swimmers, it’s basically a 30-minute warm-up) and then completed the freestyle-focused practice with my Bearcat buds. Running to swim practice? I’m having an identity crisis/transformation this off-season!

Wednesday – p.m. EngineRm workout

Wowza, this 75-minute endurance row was tough. The “main set” (not sure if that term is used in rowing) was one 15-minute block followed by descending intervals and a 1K time trial at the end.

Thursday – off

Slept in and had real-person plans after work

Friday – p.m. run

Originally, I planned to run before work, but … sleep won. (It never wins during the season!) It’s finally cooling off here in NYC, and by the time I made it to Central Park around 6 p.m., the weather was perfect: hovering around 70*F and sunny with no humidity. I kept running until I felt like stopping—er, really, until I got hungry—which led to 5.75 miles.

Saturday – a.m. run-row “brick” (run in Central Park and row at EngineRm); p.m. swim with Bearcat masters

I’ve missed sportz Saturdays. First, I did a short 1.5-mile warm-up run to EngineRm before I took a 45-minute class. Although I picked up the general concept relatively easy, I felt like things really clicked today, and I can already see improvement in my numbers and stamina. After running a few errands and doing productive adult things, I went to my first Bearcat distance freestyle practice of the season. It was a tough one: 1.5 hours in the water and 4,150m covered. I felt great in the water, and hopefully I can keep this momentum up as the off-season continues.

Sunday – a.m. run

Easy and 5.5 miles in Central Park with one of my friends while folks training for November’s TCS NYC Marathon did 18—wowza!

Are you gearing up for a fall race/event?

Triathlon Training Log – Off-Season, Week 1 (Sept. 5)

Just as quickly as my seven-day period of inactivity began, Sloth Week ended. It was a smashing success, giving both my body and mind a break from triathlon.


Summer sunsets in the 315

But all good things eventually conclude, and this week, I reintroduced exercise to my routine. Since my coach and I are meeting this upcoming week—to review 2016 and plan my off-season—I was left to my own devices. However, I know we’ll focus on swimming and running from now through December, so I made an effort to devote time to those disciplines and set a precedent for the next few months.

Monday – off

I went home for Labor Day Weekend and spent Monday traveling back to NYC (and reading “Boys in the Boat.” It’s so good.)

Tuesday – a.m. run; p.m. swim with Bearcat masters

Easy shake-out run in the morning (3.6 miles), plus my first Bearcat swim practice of the fall season. I’m already doing much better than last year as far as swimming goes because I didn’t avoid the pool for three months. Success!

Wednesday – p.m. EngineRm workout

Fueled by the Olympics, my new obsession is rowing: a total-body workout that actually favors taller humans? Sign me up!


The phrase Engine Room refers to the middle seats in an eight-oared boat (3, 4, 5, and 6) that are typically occupied by the most powerful rowers.

Earl and I talked briefing about rowing before Nationals, and he recommended EngineRm, an indoor erg facility that caters to athletes. I took a 101 class after work and then joined an hour-long endurance workout. I am totally hooked.

Thursday – p.m. swim with Bearcat masters

Again, it’s all about doing better than last off-season: not only was this workout my second time swimming this week, but I also did the entire IM practice as prescribed. Things got a little dicey when it was time to do the butterfly, but we’ll get there. It was a shorter practice in terms of time and distance (one hour and 2,200m), but that’s fine considering it’s the start of the fall season.

Friday – p.m. run

Easy four-mile run-commute home

Saturday – a.m. run-row “brick”

I ran the scenic route through Central Park to EngineRm as an abbreviated warm-up (1.6 miles) before class. I loved the workout we did because it was structured similarly to a VO2 max set on the bike: we did five intervals of 1:15 “on” and 45 seconds active recovery, and we increased the intensity/stroke rate each time (think building the effort). Then we repeated the set again with the goal of improving our numbers. In case it isn’t clear, I am really digging rowing. The actual motions and technique remind me of swimming, and so far, the workouts we’ve done are similar to what I do on the bike.

Sunday – p.m. attempted run-swim-run brick (run to the pool, swim with Bearcat masters, run home)

In addition to rowing, I am currently obsessed with run commuting. Since it takes about 45-50 minutes to get to my pool via public transportation, I figured it would be worth a shot to see if I could get there more quickly by running—and it was a success. I’m sure I can make my route more efficient with additional trial and error, but it took about 30 minutes today. (With run commuting, especially in a city, it’s important to manage expectations: between the pedestrians and traffic lights, you aren’t going to be setting any PRs, but it’s a great way to get in a few extra easy miles.) The pool was closed today, though, due to an emergency, so no swimming, unfortunately. But I ran back home and logged close to seven miles.

How do your workouts change when you aren’t training for a specific event?