Tag Archives: OWS

Write It Down, Do It Up – Week of July 7

Friends, hello!  After a great 4th of July weekend at home, I’m now back in New York City.


And to think this Wegmans caffeinated goodness almost didn’t make it through airport security. (And yes, sushi happened for lunch.  Obviously.)

It was really nice to escape for a few days, and unfortunately, I didn’t get to hit up a ton of my favorite Syracuse spots like Target, King David’s, and Syracuse Bicycle.  Oh well—at least there’s Labor Day weekend, maybe?

Even though I was home without access to my bike, I still completed most of my planned workouts.  Here’s what I did this past week:

Monday – rest

After doing Stamford (and drinking way too many gin and tonics to celebrate), my coach said athletes who raced should take the day off.  No complaints!

Tuesday – a.m. bike with Full Throttle Endurance and strength train

Since it’s getting lighter earlier now, our outdoor team rides have been bumped back 15 minutes.  Woohoo for extra sleep!  Anyway, two tempo loops with our pace groups were on the docket, and then I rode another easy one with a teammate.  Plus some full-body strength training for good measure.

Wednesday – a.m. brick with FTE—indoor cycle and run off the bike

Whew, this main spin set kicked my butt.  Basically, we started off riding five minutes at 75 percent (of our maximum heart rate), then four minutes at 80 percent, three minutes at 85 percent, etc., all the way up to one minute at 95 percent.  And then we repeated the ladder.  Needless to say, the run off the bike was short (a little more than two miles).

Thursday4th of July Foot Races (5-K)

This is the “race” I briefly wrote about yesterday:  one mile warm up and most of a 5-K course at tempo race.


In hindsight, I probably should’ve done a cool down mile or two.

Friday – a.m. run and open-water swim

After a five-mile “recovery” run, I hit the lake for some open-water swimming.


For 20-ish minutes, I focused on sighting and swimming steady/solid intervals.

Saturday – a.m. speedwork

My coach said to do Monday’s prescribed speed workout on Saturday, so I ventured to my old stomping grounds for some quality track time.


Back at my old stomping grounds for lots of 800m’s, plus a handful of 200m sprints for good measure.

Sunday – a.m. open-water swim

Another 30 minutes in the open water to practice sighting, plus some steady/solid intervals.

And guess what—it’s race week! (I feel like I’ve been saying that a lot recently.) I can’t believe the Aquaphor New York City Triathlon is this Sunday.  It seems like such a long time ago that I threw in my name, played the waiting game, and found out I got a spot.  This week, the team will be tapering, which means shorter workouts with no intensity sets and zero strength training.  This also means I need to mentally prepare for the taper crazies.  Here’s the “game time” version of Write It Down, Do It Up!

(If you’re new to WIDDIU, here’s how it works:  Every Sunday evening, I 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. run with FTE

Tuesday – a.m. bike with FTE

Wednesday – a.m. brick workout with FTE—indoor cycle and run off the bike

Thursday – a.m. easy run

Friday – a.m. swim with FTE

Saturday – off

Sunday – 13th Annual Aquaphor New York City Triathlon

How did you stay active during this past weekend?

Home For The 4th (and 5th) of July

Hiya, friends!  I hope your long holiday weekend is going great so far!  On Wednesday, I hopped on a flight home to Syracuse, and I’ve been fully enjoying Central New York.


A little different than New York City, right?

My first stop after the airport was Wegmans.  Obviously.


I have yet to find sushi that even comes close to this in NYC.

While home, I needed to complete a tempo run, so I signed up for my hometown’s 4th of July 5-K.


I debated whether or not I should write a race recap, but honestly, there isn’t too much to say.  I did a quick warm-up mile on the high school track, and excluding two big hills at mile one and two-ish where my pace creeped up to 8:1X, I hit and held my tempo pace.  Official finishing time was 23:36 (7:36), which I’ll take for not “racing.”  Shortly after, I took Zelda for a “recovery jog.”


Good news—the Mizuno Wave Sayonaras can withstand both road racing and greyhound walking!

Anyway, later that afternoon, my entire family—aunts, uncles, cousins, and grandparents—came over for 4th of July festivities.


My uncle’s girlfriend’s mother made this patriotic fruit salad, and I had to try really, really hard not to put away the entire spread.  The fruit was delicious, but it was the dip that proved to be my demise: fluff and cream cheese.  Yum!


Other shenanigans ensued.

And yesterday, I completed a five-mile recovery run before hitting the pool.  I mean LAKE!


Words cannot begin to describe how much I missed open-water swimming here.


My 20-minute “workout” consisted of a 10-minute warm up and 10-minutes of intervals.  I swam steady to a predetermined point, then swam hard back, and repeated this cycle.  My mom and dad spotted me, and this was the first time since last year they’ve seen me swim, bike, or run—and they were floored.  They said I looked like a completely different swimmer.  Woohoo for progress!

The rest of my day consisted of napping outside and trying not to get sunburned.


My extended family eventually visited for round two of festivities.  No pictures, but I will say we polished off a bottle of limoncello and citrus-flavored vodka.

How did you celebrate the 4th of July?

Déjà Vu at the Pool

Happy Friday, everyone!  This week flew by, right?  Having a holiday in the middle of the week seems throws things off.


Last night, the family and I went to Circa, one of our favorite local restaurants.  Prior to last night, I hadn’t been there in a few months, so I was looking forward to going back.  Plus, since its menu changes every week or so, there are always fresh dishes that reflect seasonal foods and flavors.  For my meal, I ordered the spicy shrimp gumbo.


I really, really wanted to love it, but it was just OK; I hoped for a spicier, more flavorful dish.  I ate the shrimp and sausage and left most of the rice; I had plans for dessert—for Christmas Eve, my sister made a roasted pumpkin gingerbread cake, so I had a slice.


It hit the spot!


Back to an old favorite this morning.


An open-faced spinach and egg white sandwich with Sriracha.

Workout – Swimming

Good news—the local pool was open today!  I headed over around 11 a.m. for 45 minutes of drill work. (On a semi-related note, I’ve been loving sleeping in, eating breakfast, and having a relaxing morning before working out.)


Back when I was in elementary school, there used to be a “kids night out” event, which allowed students to hangout at this facility—it includes a pool, a few basketball courts, etc.—for a few hours on a Friday night, and I remember swimming in the pool and thinking it was absolutely huge. (After today’s workout, I can assure you it’s a standard lap pool!) In addition to this déjà-vu/blast-from-the-past moment, I also recognized the on-duty lifeguard who currently goes to my alma mater. (He’s actually the same age as my younger sisters.) We chatted for a few minutes—I had to tell him I graduated in May, ha!—and then I got to work.  I didn’t have high expectations for this swim because I hadn’t been in water for about one week, but it went surprisingly well; plus, it felt really good to swim since I’ve only been running while being home.

As I progressed through my drills, I noticed a few kids enter the pool, and they seemed to be goofing off—lots of laughing and very little swimming—which is totally fine.  Anyway, during my final set of 5x100s, one of their kickboards hit my arm, and instead of getting angry, I simply batted it away and thought to myself, It’s going to take more than a tap like that to rattle me.  Oh, open-water swimming …

I’m sure I’ve shared this before; it never gets old!


At home, I heated up half of a leftover chicken breast and wilted some spinach for round one.


This didn’t fill me up after swimming, so I also finished up the last of the jalapeño-stuffed peppers, plus some wild rice.


Mmmm!  I then proceeded to eat my weight in chocolate-covered raisins—ha!

What’s the most recent (or strangest!) déjà-vu/blast-from-the-past moment you’ve experienced?

4th Annual DeRuyter Lake Triathlon Recap

Well, that’s all, folks—I finished my inaugural triathlon season on Saturday by completing the 4th Annual DeRuyter Lake Triathlon.

I knew this swim-bike-run event was going to be low-key—it’s relatively late in the season, and there was no preregistration—and this triathlon epitomized a “grassroots” event:  no swim caps, no race bibs, and no timing chips. (No age-group awards either, just top three overall male and female winners.)

Without these staples—plus no sponsors and no USAT sanctioning—the event’s overall atmosphere was different.  Don’t get me wrong; as always, the race director, volunteers, and triathletes were helpful, friendly, and excited. (Sidenote:  I bonded with two, erm, older male participants.  One even said I looked like an elite, legitimate triathlete, which totally made my day!) However, the race didn’t feel like a traditional tri.  Overall, though, I think this laidback vibe was good for a “one last triathlon hoorah” before ending the season.  Although triathloning centers on challenging yourself and pushing your limits (and having fun, of course!), this non-competitive atmosphere reminded me why I got into the sport and why I love it.

Anyway, because this DeRuyter Lake multisport event differed from both the Cazenovia and Skinnyman Triathlons, this recap will be a little different, too.  First, because there were no timing chips, I’m going to guess the “official” times aren’t 100 percent accurate.  What’s more, there  T1 and T2 weren’t calculated. (T1 was counted as part of the swim time, and T2 was counted as part of the bike segment.) Time and speed are important, but they can be overshadowed by lessons learned during the tri itself.  With this perspective in mind, I’m going to focus on what I learned from completing my third triathlon.

Swim – 0.5mi./800m

Overall, the half-mile swim was logistically similar to CNY Triathlon training sessions, but the weather and water conditions created the toughest OWS I’ve tackled to date.  Here’s how it went down.


(I’m wearing the Zoot wetsuit and bright orange swim cap.)

Usually, swim waves are organized by sex and age, but on Saturday, race numbers determined start times.  For example, since as number 8, I—along with triathletes numbered 1-19—was in the first wave alongside men and women of various ages. (Lower numerical values are generally reserved for professionals and elite age-groupers, so I felt very legit!  Ha.)

Twenty swimmers comprised each wave, which made jockeying for position virtually a non-factor.  Nonetheless, I secured a spot far to the left and at the front of the line.  The course itself was an out-and-back loop; out was fine, but back was tough.  Really tough.  The headwind created white cap waves, so swimming forward was difficult, and simply getting a clean breath was nearly impossible.  Even though I had some OWS experience in these conditions, it wasn’t enough; in fact, during all of these choppy swims, I cut the workout short.


Lesson learned:  It’s beneficial to practice in all OWS conditions. (Within reason, though–stay inside if there’s thunder or lightning).

Bike – 15.9 miles


Coming off a slow swim, I wanted to get after it on the bike.  Before the race on Friday afternoon, I drove the course with my mom—well, she drove while I took in the terrain—so I knew the general elevation.  Plus, since the route circled the lake three times, I became familiar with it in no time.  Here’s the good news:  Not a single person—male or female—who had a roadbike passed me.  In fact, no women overtook me. (I think my “roadkill” count was about seven.)


All the men who passed me had tribikes, so I did my best to maintain contact for as long as possible, but I couldn’t hang with them.  Throughout the ride, I focused on maintaining a high cadence, and ideally, I wanted to negative-split my loops, meaning each lap would take less time than the previous one. (According to my computer, the course measured 15.7 miles, and my speed averaged 16.5 mph, which was OK considering the wind.)


Lesson learned:  Get a tribike Consider getting a tribike down the road. (And seriously think about getting aerobards during the off-season.) A girl can dream, right?  Until then, embrace biking in a variety of conditions, including the wind and rain. (Again, within reason.)

Run – 3.0 miles

Even though I felt strong coming off the bike (“strong” being relative, ha!), I was too conservative on my run.  Like the swim, the run course was an out-and-back loop.  On the way out, I found a pace bunny, “reeled” him in, eventually passed him, and repeated the process. (Both people I passed were men.) I like loop courses because you can catch a glimpse of your competition, and sure enough, I spotted two women in front of me.  The first was too far ahead to catch; the second was a bit closer, and it would be a challenge to reel her in. (I also couldn’t believe only two women were ahead of me!)  Rounding the turnaround point, I picked up the pace.  During the trip out, I noted some prominent landmarks and their locations so I’d have a sense how far into the run I was and how much farther I had to go when I came back.  However, I’ll be the first to admit I didn’t have a strong sense of the course. (When I drove it Friday, I went by the map from last year, which mirrored the bike course.  However, the route actually went the opposite way.) Basically, in what was about 400m from the finish (I didn’t have a strong sense of the distance at the time), a woman surged ahead and passed me.  My gut told me to stay with her, but since I didn’t have a clear idea of how close the finish line was, I simply maintained contact.  It wasn’t until I saw the final descent that I realized the finish line was near, but by then, it was too late to catch her.  Even though I finished strong, it was frustrating to cross the finish line and know (1) I still had gas left in the tank, and (2) the woman who ended up placing 2nd or 3rd overtook me. (I think I placed within the top five or eight, but I’m not sure.) The good news:  I set a new sprint-distance PR.  The bad news:  The time probably isn’t that accurate; as I crossed the finish line, volunteers yelled, “1:33, 1:36, 1:39,” so my time is somewhere in that ballpark, ha.  Lesson learned:  Energy allocation is huge.  During a race, a triathlete constantly assesses how much energy they have and how much they can expend on a given event.  I’m hoping this principle becomes more natural with experience.

After the race, the participants, organizers, and volunteers gathered in the DeRuyter General Store.

There were lots of snacks … and mimosas?!

Oh yes.

Have I mentioned how awesome triathletes are?  Unfortunately, the bubbly beverages were just for a small group of people, but it was a great way to celebrate the end of the season.

And amidst smiles, laughter, and adult beverages, my first triathlon season came to a close.  I can’t believe how quickly it went by–from deciding to try a swim-bike-run event, selecting triathlon gear, and completing my first race in my hometown, I’ve had a total blast becoming a triathlete.  What’s more, I’ve found a sport–and a lifestyle–that I truly love; now, I can’t imagine my life without a wetsuit, roadbike, or super-short fingernails. (Hey, don’t want to rip the wetsuit, right?) Although I’m sad the season’s over, I’m excited to enter the off-season; I’m “hungry” and ready to improve.

National Run at Work Day

It’s Friday—TGIF!  And it’s also National Run at Work Day!

In its seventh year, this campaign encourages adults and children to get 30 minutes of exercise each day in accordance with the Physical Activity Guidelines for Americans.

Company-based wellness programs, human resources departments, running clubs, running events, running shoe stores, teachers, coaches parents, and individuals nationwide are encouraged to plan fun runs and walks around the country with their employers or at local schools … either before work/school, during lunch, or immediately following work/school. RUN@WORK Day also encourages companies to help employees schedule time for physical activity.

Pretty neat, right?  Are you celebrating? (If I had a big-girl job, I totally would!)


Holy cow—take a look at last night’s winner.

I repurposed our leftover local, organic free-range chicken and made a healthified curried chicken salad.  I’ll post the recipe next week; for now, I’ll share two of the no-longer-secret ingredients:  chopped apple and purple grapes.

Workout – Open-Water Swimming

An empty stick of BodyGlide signals a successful triathlon season.

And I ran out on the day of my final OWS no less; couldn’t have planned it better! (I did pick up more when I went to JackRabbit Sports while interviewing and apartment hunting in New York City.) Because yesterday ended up being an unintentional rest day, I wanted to swim one more time before tomorrow’s DeRuyter Lake Triathlon.  For both the Cazenovia and Skinnyman Triathlons, I rested one day before, but this time around, I obviously used my recovery day 48 hours beforehand.  It will be interesting to see if this affects things tomorrow.  Anyway, this morning’s blustery winds created white cap waves, so even though my OWS lasted about 10 minutes, it felt like an hour-long workout. (And there were fisherman nearby puffing away on cigarettes, which contaminated the air—gross!)


A cold workout called for a warm meal, so I whipped up a modified two-ingredient pancake.

Today’s flapjacks included one banana, one egg, one egg white, half a scoop of Jay Robb protein powder, and a sprinkle of cinnamon.  Topped with PB and frozen blueberries, they hit the spot.

I’m off to test-drive the bike and run courses.  Neither looks too bad, right?

(Times three because it’s three loops.)

Famous last words, though, right?

Recovering from New York City

Hiya!  How’s your Monday been?  I feel like I’m playing major catch-up from my trip to New York City.  Four days of interviewing and apartment hunting can really exhaust a girl.

Workout – Swim-Bike Brick

I’m not going to lie:  Although I was tired, I was pumped to zip up my wetsuit and hit the open water this morning.  After walking and exploring—without proper hydration—my calves have been screaming for three days, so I knew swimming would feel good.  And it did.  After thirty minutes of OWS, my calves felt like new.  Until I hopped on my bike.  I made sure to drink more water than usual during my ride, but lower-body was beat. (Interesting, I held a faster pace than normal during this routine loop.) Until further notice, I’ll be rocking my trusty compression sleeves.

The glamour is just too much; I know.


After my ride, I made a bowl of “oatless” oatmeal.

I’ll share the recipe this week—promise!


After tweeting, emailing, and blogging the morning away, I broke at 1:30 p.m. for a simple midday meal.

First, I wilted spinach in the microwave, and then added some rice and beans before warming up the entire mixture.  I also snacked on some unpictured grapes for dessert.

We’re off to Canal View for dinner to celebrate my grandma’s birthday.  Have a great night!

After traveling, do you usually get tired?  How do you bounce back and readjust to your normal routine?

Write It Down, Do It Up – Week of Sept. 16

Hey!  Greetings from an exhausted, but excited future resident of New York City; that’s right—I found a big-girl apartment this weekend!  From my interview to my apartment search, a ton happened this weekend, which I will of course share later this week; keep your eyes peeled for a two- or three-part recap. (And I also promised I Choose To Live Stronger that I’d share my perfected “oatless” oatmeal and protein pancake recipes, too; all in good time, friends.) So where does this leave me?  My apartment move-in date is Oct. 6, which means the DeRuyter Lake Triathlon this Saturday is still a go!  Onto Write It Down, Do It Up!

(If you’re new to WIDDIU, here’s how it works:  Every Sunday evening, I’ll 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 – 30-minute OWS; 45-minute bike

Tuesday – 45-minute bike; 30-minute run

Wednesday – 30-minute OWS

Thursday – 30-minute run

Friday – off

Saturday – 4th Annual DeRuyter Lake Triathlon

Sunday – off/easy run

How did your workouts go last week?  What are your plans for this week?

Packing For New York City

Hey, friends!  How’s your Wednesday shaping up?  Here’s what my day has looked like since 10 a.m.:

More on this in a minute.


Last night’s meal required the use of three kitchen appliances—the oven, toaster, and microwave.

While the oven burned roasted broccoli and red peppers, the toaster warmed an Arnold sandwich thin, and the microwave nuked a homemade black bean burger.  Since the spinach and Sriracha came from the fridge (it technically housed the veggies and black bean burger, too), I could say four appliances made dinner possible.  That might be a new record!

Workout – Swimming

Even though my body feels surprisingly OK after completing back-to-back brick workouts, hitting the open water this morning sounded fantastic.  Not to slam biking and running, but swimming seems much more therapeutic to me. (Although this could mean I’m not challenging myself!) While staying mentally engaged and completing “swimming fartleks,” my thoughts flowed for 45 minutes; I came up with some a good idea regarding this weekend’s trip to NYC.  I’ll leave it at this for now:  As long as I’m interviewing for an internship and searching for an apartment, it makes sense to start researching triathlon clubs.


A pumped up two-ingredient pancake made an appearance this morning.

To the one-banana-one-egg base, I added one scoop of Jay Robb protein powder, a sprinkle of cinnamon, and enough liquid egg whites to make the mixture the right consistency.  I topped my three mini-cakes with blueberries and almond butter.


My uncle gave us some homegrown peppers, so incorporating them into today’s midday meal was a no-brainer.

In addition to these roasted veggies, I heated up some leftover tofu.  Everything hit the spot!

I also ate a peach for dessert.

OK, so about this packing nonsense.  Before picking any clothes for the trip, I mapped out what I would be doing each day (i.e. travel, interview, apartment hunt, etc.) and noted the high temperature.

My type-A personality is pretty proud of itself.  Next, I selected versatile pieces that could work for several different outfits. (Can you tell I like What Not To Wear?) I’m bringing one pair of shorts, which will make three different outfits, a couple tops, two dresses, plus two pairs of shoes, one of which I’ll wear for my interview.

And two bags, one of which is, again, solely for my interview.

After all, Clinton Kelly says you have to dress for the job you want. (And I want a job!) Anyway, since I also have two runs to complete, I’m packing one pair of shorts, two t-shirts, two sports bras, and two pairs of socks.

Plus my favorite Syracuse Bicycle visor.

Right now, my workout gear will most likely get relegated to a drawstring bag; I highly doubt both it and my “normal” clothes will fit into this suitcase.

It’s time to face the pile of clothes and actually start packing.  Sigh.

When packing for trips, do you lay out everything first or just throw it into your suitcase?  Are you a light- or over-packer?


Around 8 p.m. last night, I found myself on Twitter and noticed a ton of tweets that contained #runchat. (Read: hashtag runchat for you non-tweeters.) If you follow me on Twitter, you know my tweets are peppered with the #runchat.  Using a hashtag to categorize popular phrases makes these text snidbits more searchable, and it helps to better connect members who have similar interests.


Even though I use #runchat frequently, I hadn’t participated in a true chat prior to last night, which is exactly what I stumbled upon:  I checked Scott’s feed and realized the organized chat was up and running.

#Runchat takes place on the second and fourth Sunday of every month, and I’m already excited for the next one on the 23rd.  Here’s how it worked:  Scott and David, who moderated the chat, posed five questions throughout the hour, or one every 10 minutes or so; each participant answered the question and talked to other runners.  Plus, if we had any questions, we could ask those, too.

The guys came up with some great prompts, and my favorite was “who would be on your dream relay team?”

Too funny!  Instantly interacting with likeminded people was awesome.

It’s nice to know I’m not the only person obsessed with Ryan Gosling.

Going into the chat, I had no idea there would be a giveaway taking place.  However, the nine-o’clock hour brought a prize—I won a “Run All Night” package from Ragnar Relay!

Not a bad way to end my first-ever #runchat, right?

I’ve heard the package contains some pretty awesome swag—no complaints here!—and even though winning a prize is cool, I also enjoyed interacting, helping, and learning from other runners.  Most importantly, I left the chat feeling inspired, energized, and ready to take on my next run.  Thanks for hosting last night, Scott and David!  And thanks for sponsoring, Ragnar!


Before this morning’s swim-bike brick, I fueled up with a favorite combo.

Two Kashi waffles with almond butter and banana slices. (Plus two cups of coffee; I’m useless without caffeine!)

Workout – Swim-Bike Brick

In preparation for the DeRuyter Lake Triathlon, I’m amping up my training this week.  First, I hit the lake for a 30-minute OWS, and then ran into the garage for a makeshift transition.  After a quick wardrobe change—take off wetsuit, cap, goggles, and tri-top; put on socks and bike shirt—it was off to road for a 70-miute ride.  This was my second trip with the Bontrager Trip 5W, and I love it; it’s easy to use, and it’s helpful to have instant feedback.  Without it, I wouldn’t have known that I sped through in a school zone! (Why yes; I did clock 21 mph in a 20 mph area.)

Post-Workout Snack

The Paleo diet seems to be all the rage, and I’ve seen a ton of recipes for Paleo-friendly oatmeal, so I decided to give it a try today.  (The Paleo diet centers on what the first caveman ate:  wild plants and animals.  The modern version of this eating philosophy allows unprocessed foods like fish, meat, eggs, and nuts, while forbidding fare including dairy, grains, and legumes.  Here’s a great infographic from Greatist.) Good news—this dish is a keeper!

Basically, this is oatmeal without the oats; it contains egg whites, almond milk, half of a mashed banana, flaxseed, cinnamon, and vanilla extract.  I’m still tweaking the portions, so I’ll share my go-to mixture later this week.  This definitely has an acquired taste, and I can see how someone who loves regular oatmeal’s texture might not like this “oatless” version.  It also has serious staying power. (I wasn’t hungry for lunch until 2:30 p.m.)


My mom and I ran some errands this morning, and since we almost went to Chipotle for lunch, I knew exactly what my midday meal would look like once we were back at home.

After wilting some spinach in the microwave, I added a homemade black bean burger, red pepper slices, and some of my uncle’s hot peppers that were leftover from last night’s dinner.  This combo packed some serious zip.

Are you on Twitter?  Feel free to share your handle!  Have you ever participated in a Twitter chat?  Did you like it?

Write It Down, Do It Up – Week of Sept. 9

Hi, everyone!  How was your weekend?  I watched the Ironman World Championship 70.3 online this morning and afternoon.  Wow.  Just wow.

From this Thursday through Sunday, I’ll be in New York City interviewing and apartment hunting, which prompted me to restructure this week’s workout schedule.  Running in the city won’t be a problem, but my swim and bike workouts will obviously be put on hold during the four-day timeframe.  With this in mind, I’m going to frontload this week with open-water swimming and biking; I’m saving running for the Big Apple.

(Sidenote:  If I end up with a big-girl paid internship and apartment this weekend, there’s a possibility I might move to the city in two weeks, which would nix any plans for the DeRuyter Lake Triathlon.  However, I’m going to cross that bridge when I come to it and continue to train.)

Here’s 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’ll 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 – 35-minute OWS; 70-minute bike

Tuesday – 80-minute bike; 30-minute run

Wednesday – 45-minute OWS

Thursday – 50-minute run

Friday – off

Saturday – 30-minute run

Sunday – 40-minute run

What’s your workout schedule like this week?