Lift, Bike, and Swim

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Another triathlon-themed workout under my belt!  :)  Today’s plan was to strength train (per the Intro to Iron Pumping Challenge), bike, and swim.  If I was at home, I would’ve biked outdoors, but I settled for the stationary bike at the gym.


Day 10: Shoulders, Chest and Triceps

  • Warm Up: 5 minutes of cardio
  • Overhead press: 3 x 12 with 12 lb dumbbells
  • Dips: 2 x 10 with body weight
  • Stability Ball Push Ups: 10 push ups
  • Planks:2 X 30 seconds
  • Lateral Raise: 3 x 12 with 5 lb dumbbells
  • Cable Tricep Extension: 3 x 12 with 30 lbs


Then, I biked for 30 minutes (or 5.0 miles).


And then I changed and headed to the pool.  As usual, I wrote my workout down on a piece of paper and stuck it in a plastic bag.  I would never remember what I was suppose to do otherwise!


Here’s what I did:


  • 200 meter warm-up at 50% effort
  • Interval 1: 4 sets of 50 meters (first 25 at 75% effort and second 25 at 50% effort) with a 20 second rest in between intervals.
  • Interval 2: 3 sets of 50 meters kick drill  at 75% effort with a 20 second rest in between intervals.
  • Interval 3:  4 sets of 25meters finger tip stroke drill at 50% effort with a 10 second rest in between intervals.
  • 200 meter cool-down at 50% effort


I was SO excited to come home and make a lunch using these fun ingredients:


Barney Buttahhhhhhhh!


I had a salad with tomatoes, goat cheese, and balsamic vinaigrette.


And a Barney Butter and hot pepper raspberry preserves sandwich:


The Writer’s Market


I had a few follow-up questions about getting a book deal this morning.  Obviously, I’m not an expert at the topic, and this is just my understanding of how the system works.  There are two ways to get a book deal:  directly through the publisher or through an agent who works with the publisher for you.  An agent is basically your guide and will sell your concept faster.


My agent read an article about Operation Beautiful in the New York Daily News and e-mailed me.  She asked me if I had ever thought about writing a book – I wrote about this experience in this post.  I signed with my agent, and then she instructed me to prepare a 30-page book proposal, which included the following information:


  • Author fact sheet
  • Summary of book
  • Marketing ideas/audience of book
  • List of chapters
  • Sample chapters


And lots of other stuff.  There are additional resources about writing book proposal online, like this site.  Because my book was non-fiction, I didn’t have to write the entire book until I sold it.  But if your book is fiction, you generally just submit a letter and the manuscript to agents/publishers, not a proposal like mine.


Once my proposal was finished, my agent sent it to publishers, and the rest is history.  My story is kind of unusual in that my agent found me instead of it being the other way around. 


If you are interesting in learning more about freelancing, book proposal, or getting an agent, I recommend "The Writer’s Market.”  I have the 2006 version, and it’s very useful.


I hope that answered your questions! 🙂 I really appreciate everyone’s support about my book – it means a lot to me.  


I leave you with another cute Maggie picture:


Gotta go seize the day!



  • Meghan@traveleatlove February 6, 2010, 1:33 pm

    You must be just thrilled with the opportunity to write a book at such a young age! Really oool 🙂
    And I really wish my gym had a pool!

  • Lynn February 6, 2010, 1:34 pm

    Hi Caitlin–
    I’ve done a lot of triathlons and was a long distance swimmer. I’m also a personal trainer. I would not recommend weight training and then swimming the same day. You don’t have a lot of upper body strength yet, and those little rotator cuff muscles in the shoulders are very particular. You will end up with an overuse injury in your shoulders. Lift or swim…not both on the same day.

    • caitlin February 6, 2010, 2:03 pm

      thanks for this tip! truthfully, i am just too lazy to go to the gym more than 3 days a week so I end up doing arms on swim days. If my shoulder begin to hurt I will definitely lay off!

  • Allie (Live Laugh Eat) February 6, 2010, 1:34 pm

    I didn’t realize a book proposal was so long!! All for the chance(s) to be rejected too. Good for you for following your dreams!

  • Angela (Oh She Glows) February 6, 2010, 1:36 pm

    I have the writer’s market too and it is so useful!

    maggie’s bed is so cute 🙂 and maggie too of course.

  • Jessica @ The Process of Healing February 6, 2010, 1:37 pm

    I can’t WAIT to read your book! Getting a book published is such an incredible accomplishment, you should be SO SO proud of yourself girl!!

    That sandwich sounds amazing… I love combos like that! And i’m obsessed with that brand line that makes the hot pepper jelly, they have some great products.

  • Evan Thomas February 6, 2010, 1:40 pm

    I would not have thought sweet almond butter and spicy raspberry preserves would work

  • Kt F @ ThroughTheFinish February 6, 2010, 1:43 pm

    Thanks for the info on getting a book deal… it’s one of those things I’ve always wondered about, and I know it’s different for everyone! Maybe it will be personally useful in the future, who knows? 😉

  • Kara (@ Kara's Marathon) February 6, 2010, 1:44 pm

    Maggie, that is a cat bed, silly!! 🙂

  • Misty February 6, 2010, 1:48 pm

    I can’t wait to get the OB book. Do you know when it will be available for preorder?

    We had a bed like that for our cats, only it was orange (to match my orange cat, who didn’t use it).

  • Matt February 6, 2010, 1:49 pm

    Nice workout today!

  • Cynthia (It All Changes) February 6, 2010, 1:49 pm

    When I do intervals or training on the treadmill I write it on a post it too.

  • Freya @ February 6, 2010, 1:52 pm

    Wow the book things sounds so much more complicated than I ever thought :s Extra congrats to you for getting a deal lol!
    LOVE your lunch – goat’s cheese and james/chutneys go SO well together, it looks so delicious 🙂 What’s the deal with Barney Butter? Is it a nut butter? I see it everywhere but I don’t get what it is!!

    • caitlin February 6, 2010, 2:04 pm

      it’s almond butter!

      • Freya @ February 6, 2010, 3:26 pm

        I feel stupid now – I just looked at picture again and I can see it says ALMOND BUTTER in big letters lol! I need to look at pictures in more detail 😛

  • Keri February 6, 2010, 2:07 pm

    Thank you so much for sharing this process with us. It has been my dream to write a book and it is so nice to hear a personal success story as well as the tips and info of course!

  • Madeline - Greens and Jeans February 6, 2010, 2:56 pm

    Such an exciting time for you Caitlin! Maggie looks like a little cow in that picture.

  • Marla February 6, 2010, 3:21 pm

    Do you have the same agent as Jenna or Tina?
    Seems a new thing for young bloggers in their twenties to write books….perhaps agents/publishers realize blog audiences are a “new audience” of readers to tap into?
    I find it very fun yet such a coincidence that all three of you twentysomethings got book deals in the same year-congrats to you all!
    Kath Eats should be next methinks! 😉

    • caitlin February 6, 2010, 6:13 pm

      nope, they didnt have agents and went directly through a publisher called Sterling.

      I agree Kath is next 🙂

  • Jenna February 6, 2010, 3:30 pm

    Love Barney butter!!

  • Lindsay Perrone (goodiesgalore) February 6, 2010, 3:31 pm

    James is getting the shaft lately. WE WANT JAMES!!
    Ugh, that book process looks totally overwhelming. Props to you!

  • Jessica @ How Sweet It Is February 6, 2010, 3:49 pm

    Thank you for posting that info about the book – I remember you gave me similar tips in an email and I still read them everyday while writing my proposal!! 🙂

  • Carrie H February 6, 2010, 4:03 pm

    Caitlin, I am so happy for you about your book! I have told you I’m a reporter … and love to write too. Having a book published is a dream and I’m glad it’s happening for one of my friends! (Even if I’ve never met you, lol.)

  • Lisa (bakebikeblog) February 6, 2010, 4:32 pm

    What – great info Caitlin – thanks for sharing!
    Congrats on the workout too 🙂

  • Jolene ( February 6, 2010, 4:35 pm

    Thanks for the info! I have wanted to write a book for a long time – children’s books too!

  • Amber K February 6, 2010, 5:15 pm

    Hot pepper raspberry preserves…I can barely type it! My fingers don’t want to type all of those words in the same sentence, lol!

    I can’t imagine the taste. But I am so curious now.

  • Joanne February 6, 2010, 5:20 pm

    Aw! Maggie is adorable. She needs a hug.
    It sounds like the swimming is really coming along. Great!
    Good workout and ….glad I’m not the only one who has to write her planned workouts down. 😉

  • Jessica @ WHY DONTCHA RUN February 6, 2010, 5:49 pm

    Wow! You never cease to amaze me… what a workout!

    I ran my very first 5k in Winter Park this morning and am exhausted! You seem to put in an amazing amount of effort into each and every one of your workouts. You rock!

    • caitlin February 6, 2010, 6:13 pm

      congrats on your 5k!!!

  • lauren @ Eater not a runner February 6, 2010, 6:01 pm

    What a great workout, I’m impressed!

  • Laura@FindingAHealthyBalance...after a 100+ Pound weight loss! February 6, 2010, 6:23 pm

    Yummy, looking lunch!

    Just had to tell you that I ran in the “Lady Track Shack 5K” this morning in winter park and improved my time greatly over my last 5K……ran a 10:06 pace this time, compared to 11+ pace back in May! =)

    Hope you had as great of a Saturday as me! =)

    • caitlin February 6, 2010, 6:24 pm

      yayyyyyyyyyyyyyy awesome!

  • Laura@FindingAHealthyBalance...after a 100+ Pound weight loss! February 6, 2010, 6:23 pm

    Oh and I forgot the best part! I came in 504th place out of 2200+ women! =)

  • rebecca February 6, 2010, 7:54 pm

    Just curious, have you started seeing any changes in your body from lifting?

    • caitlin February 6, 2010, 11:15 pm

      hmmm a little bit! my arms seem firmer 🙂 it’s only been 4 weeks though.

  • Jacqueline February 6, 2010, 9:49 pm

    I can’t wait to read your book!
    I’m also looking forward to following your tri training. I might want to give it a shot one of these days. Thank you for being such an inspiration to me! 🙂

  • Kori (All Things B.) February 6, 2010, 10:03 pm

    Caitlin, you are my hero! Seriously, just when I think I can’t make it to my 45 min workout I just think about your dedication to your training and I stop stalling! Keep it up!

    • caitlin February 6, 2010, 11:15 pm

      thank you sweetie 🙂 keep it up too!

  • Paige @ Running Around Normal February 6, 2010, 10:13 pm

    Hot pepper raspberry jam?! That sounds friggin’ amazing!

    Nice job on the training. Sounds intense!

  • Jenna @ EatingGreen, StayingLean February 6, 2010, 10:45 pm

    I’m still so excited for you about the book deal! Thanks for the info, it’s so great that you’re able to write a book about something you’re so passionate about 🙂

  • Nicole February 6, 2010, 11:27 pm

    I want to write more than anything, thanks for the information! Maggie is so cute!

  • eatingRD February 7, 2010, 12:20 am

    I think that’s great how you are so dedicated even on vacation 🙂 It’s amazing how much goes into a book, it will be so neat to see it in print, yay! awwwh maggie, always brightens my day 🙂

  • Jessica @ Fit Chick Wannabe February 7, 2010, 9:05 am

    Thanks for the info! 🙂 Very helpful

  • John February 7, 2010, 2:50 pm

    I like your baggie for your workouts. I never had a problem with remembering the workout plan. I always had a problem remembering what lap I was on or how many I had done or was to do still. It was comical.

  • Rachael February 8, 2010, 4:29 pm

    OMG! I was scrolling through my google reader and I said out loud “It’s the Buggy Bed!”. I just posted a picture of my cat today in the same bed 🙂

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