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!