Chocolate Coconut Hemp Oatcakes

Chocolate coconut hemp bar
These are calorie dense, protein packed energy bars and make a great pre-workout snack. They really do keep you going. I ate 4 today and did a 2 1/2 hour bike ride after work!

4-6 squares unsweetened bakers chocolate
2 cups oats
1 cup ground flaxseeds
1 cup buckwheat pancake mix
2 T wheat gluten
2 scoops hemp protein
1 cup brown sugar (you may want to add more or less)
1/4 cup coconut oil
1/4 cup water

optional: nuts, coconut flakes

Mix dry ingredients. Melt coconut oil on low heat. Add coarsely chopped chocolate and melt slowly. Add chocolate-coconut oil to dry ingredients and mix together. Then add the water and it should form a dough. Drop by spoonfuls onto baking sheet or roll into a log and cut into slices. Bake for 15 minutes at 375 F. Enjoy!

The benefits of Hemp Protein


Week 3

Run: 32 mi
Bike: 68.5 mi

Long Run:

I went to see the new overlook for the Golden Gate Bridge, which turned 75 this weekend. 75 and still looking fabulous!

For the run I took some homemade energy gel, 50% blackstrap molasses, 25% honey and 25% maple syrup with a pinch of salt. In my water bottle, I started off with Accelerade (one scoop is enough) and kept topping it off. I felt a second wind at mile 14. That was after clearing all the hills, running in sand and jumping over sand dunes. The sand at Ocean Beach is over the wall now. It was very windy coming back on Great Highway toward the windmill, but nice tailwind coming back through GG Park. Was able to sprint through the Panhandle. Total elevation gain of the SFM course is around 1500 ft, so I'm getting my hills in.

Thanks to everyone who donated to Back on My Feet, one of the SF Marathon Charities I'm running for. It costs about $1800 to host one person for a year in the program. Please donate and/or join the team!


Week 2

Run: 27
Bike: 78

Another good week of training. The weather is nice for running outside and doing trails. Adapting to the long runs on hilly trails. Look at all these stairs!


Going to take the rest days seriously.


Week 1

Run: 29 mi
Bike: 77 mi

Golden Gate Park

This was a big week, training for the SF Marathon for Team Back on My Feet  and keeping up the miles for the Team Bike Challenge and National Bike Challenge. If you donate to my TBoMF I am printing names of donors, individuals and companies, on the back of my race singlet. I'm signed up for the Coastal Trail Challenge 10k and the Zombie Runners San Francisco Run Half Marathon. They fit nicely on the marathon training schedule and will be fun to run on those trails with a bunch of runners.

Next weekend, we have Escape Tri Weekend, doing the course of the Escape from Alcatraz Triathlon with Water World Swim. It was alot of fun last year. You can register here. Let's time ourselves running up the sand ladder! After the run, we can grab a bite and catch the end of the Bay to Breakers Party.

Here are some pics from Bike to Work Day, one of my favorite days of the year! Cycling is great in itself and great cross training for runners. It strengthens the quad muscles supporting the knee and works the glutes.
SF Bike to Work Day


Training for SFM Starts Now!

12 weeks until the San Francisco Marathon! I've got my training plan in place and I'm running 26.2 for Team Back on My Feet to raise funds to help homeless people get back on their feet through running:

If you can, please donate a dollar per mile to the cause ($26.20 or more if you can) and join me in my training. Better yet, join the team! All funds go directly to the organization through Crowdrise. I'll be sharing my training tips and adventures here on my blog. Your name will go on my singlet on race day.

3 Bears Loop

National Bike Challenge and Team Bike Challenge - Week 1: 84 miles

June in Pictures

June is all about: The Escape, Back on My Feet Runs, Trail runs, bike rides, the beach, Water World Swim and SUP, the wind and fog! I star...