WWS Alcatraz Swim with the Centurions

This weekend I volunteered on the Water World Swim 10th Annual Alcatraz Swim with the Centurions. It was pretty spectacular, with over 200 swimmers jumping off the ferry! The fog had subsided but it was a little windy, and that means choppy waters. It was one of the roughest Centurions swims ever, which makes the finish even that more gratifying. The first one to shore was Richard Clark, wetsuit division, in 27:41, followed by Zebron Lemke in the more prestigious non-wetsuit division in 29 minutes. Full Results. We had a great volunteer team and stellar coordination this year. Click on the photo above to see more of my snapshots of the event. We also had several professional photographers that will be posting their photos there.

Volunteers on WWS Events get T-shirts, food, and Alcatraz swims. Volunteer activities include, registration, body marking, setup, breakdown and cleanup, food, timing, awards, assisting swimmers, boat escort, kayaking. It's fun! contact info [at] waterworldswim.com

My Training: Ran hills, Strength training, some climbing and swimming


Climbing Weekend

Castle Rock

Castle RockCastle RockCastle RockHad a fun weekend outdoor climbing and camping in the Santa Cruz Mountains! My climbing partner and I did an intro class with Adventure Out. Our guide Shawn was very knowledgeable and I learned alot. It definitely helps to go out there with guide, especially in the beginning. Castle Rock is only a short drive from San Francisco, and Saratoga is a few miles away. You can pretty much camp light and eat there. We camped at Sanborn-Skyline County Park. The weather was nice and slept outside under the stars. Even though it was right next to a creek, surprisingly, there were no bugs. There are no wood fires allowed, so you must bring charcoal. Also, it is a short hike in to camp, so it's a little more work. The road to the campsites is paved and going uphill, so you might want to bring a cart.

This is the view from campsite #7:

Sanborn Skyline Camp
I look forward to going back to Castle Rock!


Strength Training

This week was IronStrength week. This challenging whole body workout takes about an hour and will make you sore the next day!

IronStrength workout

  • 2 minute WU (jumping jacks, jump rope, lunges)
  • Plyometric Jump Squats - 6-8 sets of 15 with 20 sec rest
  • Superset of Plank Rows, Pushups, Situps ( All Supersets are 15 reps ea then repeat, 5 minutes)
  • Superset of Lunges, Toe Touches (15 reps ea, 5 minutes)
  • Superset of Mountain Climbers, Legs Up and Down (15 reps ea, 5 minutes)
  • Superset of Deadlift High Pulls, One legged Overhead Push Press, One legged Bicep Curl (15 reps ea, 5 minutes)
  • Burpees - 3 sets of 10, work up to descending ladder from 10, 9, 8... w 20 sec rest
  • Planks - 1 minute dolphin planks each side and center
  • Stretch - Seated hamstring, spread leg, back twist, modified pigeon, yoga lunge, standing side stretch

Burpees are evil, aren't they? I'm hoping this will prepare me for the next round of marathon training. This month will focus on base mileage, hills, strength & cross-training. Then the marathon training begins.

The next target is the California International Marathon. I think I can barely qualify for Boston with it. I'm checking out their training programs and going with the Intermediate one. I use the McMillan Running Calculator, it's pretty accurate. The tempo days are 10k pace and track workouts are long intervals at marathon pace. Long run days are slightly less than MP with progression runs. It only has one longest run at 20, but that's fine because last time I went over 20 twice and felt kind of burnt out by the time it was time to taper.

What's been working for me is to stay focused and in the moment. Don't worry or preoccupy on little things, esp. that are beyond my control. Life is short.

May in Pictures

May is a long haul with all the events: Bike to Work Day , the BoMF Gala , the Alcatraz Classic, the art auction I was in for HH , and fina...