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2013 Recap

Distance / Miles:
Run: 772
Swim: 58
Bike: 3107

Total: 3937

Races and Events:

Thirteen Half-Marathons!Run Love Gut Check 10kBrave the Bay for Make-A-Wish FoundationDallas YMCA Turkey TrotMarin County TriathlonWWS Alcatraz to Angel Island SwimBoston Strong SF RunSF to Point Reyes Lighthouse Ride
Helped with Water World Swim events, SFBC Bike to Work Day, and Light Up the Night. This was kind of a recovery year, after completing the 10th marathon in 2012, so doing a half marathon every month worked out great. Also, I made the slow and cautious transition to minimal shoes and am now transitioning to barefoot shoes. This is because the last marathon I did was hard and I tore my quadricep. After changing shoes my legs feel better. Also, I have to credit all those weeks of strength training with P90X and TRX. Doing the tri helped me get more miles swimming and cycling. 

Athletic Goals for 2014:
Break 20 minutes for the 5kVolunteer with a few events at run club and cycling club Minimal Marathon (…

Thirteenth 13.1 for 2013!

Today I completed my last long run of the year and Thirteenth 13.1 for 2013! It was a fun challenge set up on dailymile by Yolanda, and I'm glad I completed my goal. I did it on my fave route, the Coastal Bliss Loop. I'm going to see if I can enter it into Tracy's Fat Ass Remote and call it done. The route goes through the Presidio to Fort Winfield Scott, Battery Boutelle on down the Coastal Trail to Baker Beach (where I saw fishermen catching big crab!), up to Land's End down to Sutro Baths, Cliff House to Java Beach Cafe and back through Golden Gate Park and the Panhandle. Unfortunately the main entrance to Land's End was closed, so I went down to the other one past Legion of Honor. It was a challenge to finish the last three miles, as I didn't fuel properly before or bring enough with me, but it was a great way to finish off the year! Afterward I tried the SFH Recovery drink, it tasted pretty good. So far I've run 772 in 2013, this being my highest milea…

Run Love Gut Check 10k

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Fun group run put on by Fleet Feet Sports to raise funds for the Ethembeni school in South Africa. The gut check run is basically a bunch of hills! We did Fillmore, Alta Plaza, Vallejo stairs & Lombard. Glad I put in weekly hill runs on Divisadero this year! Sorry the pics are all out of order:











Afterward, they gave us mugs and served ice cream, coffee and hot chocolate and had a raffle. I tried the SOS also. They also had these new massage rollers called Addaday that worked really well.

Brave the Bay for Make-A-Wish Foundation

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On December 7th, our swim group Water World Swim took part in the Brave the Bay Santa Plunge at Aquatic Park for the Make-A-Wish Foundation. Together our team raised over $600 and had a great time!

The water was around 51°F, ambient temps in the mid 40s, with windchill in the 30s! A couple of our swimmers were trying the cold bay temps with no wetsuit for the very first time! The SFFD put on a beautiful water display, which engulfed us in a double rainbow as we swam. It certainly made my wish come true!

After the plunge, some members of our team went on to win a round in the Cable Car Pull in the Community Challenge. Looking forward to doing this again next year!














MakeaWish from Lisa Amorao on Vimeo.

Dallas YMCA Turkey Trot

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This year, I had the opportunity to run the Dallas YMCA Turkey Trot with my sisters (Ok, I signed them up and they agreed!) I'm sure they hated me at 5am on Thanksgiving morning, but we had a blast! There were so many great costumes! One family dressed up like Thanksgiving dinner with all the trimmings. It took me a long time to figure out the mashed potatoes costume, which is odd because that is my favorite dish at Thanksgiving. Lots of dogs! Granted, we mostly walked, I think we burned more calories just trying to stay warm. I was a little bummed because the 5k didn't get the organic bananas that the 8 milers seemed to be getting, but we planned ahead and brought our own post-race treats. Just a light snack before the feast. Instead of green bean casserole, I made some kale and low-glycemic gluten-free desserts so my sister could partake. I'm thankful I was able to do this with my family!

Sunday Swim

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I just realized I've been a swimming in the bay for 4 1/2 years!

Tiburon by the Bay Half Marathon

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I had a great time this weekend at the Inaugural Tiburon by the Bay Half Marathon! I was looking for races to add to my Thirteen 13.1s in 2013 Challenge on DM and saw a Groupon for this so had to try it. I took the special early morning ferry service they offered which made it very convenient and a chance to socialize with other runners before the race. Also, had to pick up my packet on race day because my registration was a bit snafu'd because of some glitch with the Groupon registration. I'm really glad I went to the expo to find this out so it could be fixed by race morning. The course is very scenic and the weather was really nice. It was chilly but once the sun came up and started running it heated up pretty quickly. There are some good hills around Strawberry which make it nice and challenging. I really felt it on the last couple of miles. I was a little worried at first because my run mileage lately has been at it's lowest due to the triathlon training, but it turn…

Marin County Triathlon

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Results:
Total: 3:06:39
1.5 k Swim: 33:04
T1: 4:34
22 mi Bike: 1:31:29 (14.40mph pace)
T2: 2:13
10k Run: 55:19 (8:55 per mile pace)




Marin County Triathlon was a really fun and scenic race in San Rafael by San Pablo Bay. I thoroughly enjoyed the location by camping the weekend at China Camp nearby. This time of year the weather is sunny and warm during the day, and a bit chilly at night. It is blissfully quiet out on the trails and at night you might hear coyotes howling. The morning chill makes it hard to get motivated for an early swim, but I figured the bike ride on the way there would warm me up. The camp is only about 4 miles from the start line, so at 6:30 am I biked to the race in about 15 minutes and set up my area. It was really dark so I highly recommend a strong bike light. The dawn temp was about 47°F so I wished I had brought some full-fingered warm bike gloves. After body marking, I spent as long as I could wearing warm clothes. I did a short run to practice the run out an…

Swimming in the Bay

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We've been having some great swims in the bay with Water World Swim! Swimmers of all levels and with different training goals, and recreational swimmers also. We usually swim at Aquatic Park, but sometimes we go to Crissy Field.





Pumpkin Banana Bread

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This is so good, I had to share:



Dry ingredients:
4 cups flour
1 tsp salt
2 tsp baking soda
2 tsp baking powder
1 T pumpkin pie spice

Wet ingredients:
2 cups pumpkin puree (fresh organic sugar pie pumpkin - I used the pulp from making pumpkin juice)
2 ripe bananas, pureed
1/2 c coconut oil, melted
1/4 - 1/2 c honey or molasses
1 cup pitted dates, processed
1/2 - 1 cup apple cider or fruit juice

Mixins
1 cup raisins
1 cup dried cranberries
1 cup chopped walnuts or hempseeds

Mix wet ingredients together. Mix dry ingredients together. Mix all ingredients together. Batter should be thick. Spoon into loaf pans and bake at 375 for 30 - 45 minutes (or until a knife inserted into the bread comes out clean).


Tri Training Update

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Training for Marin tri is going well. I have added group spinning (Fitness SF class) to the program for spin/run brick workouts, Time Crunched Triathlete swim workouts in the pool, and some open water swims at Aquatic Park. I have been running to Warming Hut for 9 weeks in a row, and I have another fun series coming up.


Sunday Swim at Aquatic Park Slideshow:

DSE Lake Merced Half Marathon

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Nice and foggy for the DSE Lake Merced Half Marathon this weekend! I got there early and had time to enjoy the location and quiet revery of the lake. I was admiring the swale and things they did to the parking lot to protect the lake from urban runoff. Also, I didn't know that the ocean used to feed into the lake, and that the coastline used to extend beyond the Farallon Islands. Fascinating! Anyway, there was another 4.5 mile race that did 1 loop around the lake. We did 3 loops, with the last one cutting through the drawbridge. (Garmin data)

They had well-stocked aid stations where I grabbed some pretzel sticks, but mostly I just stuck with my stash of dates, banana chips and figs. I saw Rachel on the second loop and she took this pic:

I didn't feel like racing the whole thing so decided to just rev it up at the end for a progressive 5k, finishing in 2:09! Half Marathon #11 for Thirteen 13.1s in 2013 Challenge! I'm training for a tri so yesterday swam a mile open water …

Alcatraz to Angel Island Swim

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Distance: 1.5 mi 45 min

This was a beautiful and unique swim with my swim group Water World Swim. Warm water around 64°F, flood tide, and lots of fog. It was so foggy we could hardly see the island! We used the pilot boats to navigate. I lost my camera in the bay but took lots of photos from the last swim here.


We jumped off the boat about a half mile NW of Alcatraz, which shortened the course. Though the water was warm, it took me about 10 minutes to relax and find my pace. There were some swells and visibility was challenging. I just followed the kayak and pilot boat directing us to the middle of Angel Island and kept swimming.  At times it felt like I was going backwards and losing momentum, but that was just a little wave pulling me into it's roll, then it would rise and push me to where I was and then a bit farther. When we got closer to the Island we aimed right for the beach by the Nike Missile site. I remembered the windmill from last time indicating where the edge of the…

Getting Ready for Triathlon Training

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In 8 weeks I'm doing the Marin County Triathlon olympic distance, and am using the Time-Crunched Triathlete program again. It's pretty easy to follow and high intensity. I will integrate it with some running and TRX on alternate days, along with bike commuting and group swims, with 1 rest day. We'll just see how that goes! This week I did my CTS Field Tests to get my training intensities. It looks like this:


The field tests actually make for great high-intensity workouts!  I noticed that my 400m swim time improved by 15 seconds from 2 years ago when I first did this. I have to admit that I haven't really worked on speedwork in the pool much. I spend more time at Aquatic Park doing easy open water swims. I look forward to seeing how much my time improves after doing this program. Another thing I'm looking forward to is some nice bike rides!
Other things I have done to prepare: eat clean, 8 weeks of TRX, a half marathon every month base training, and acquire my train…

New Half Marathon in Tiburon

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The Town of Tiburon will be launching it's own Half Marathon November 3, 2013! Tiburon by the Bay Half Marathon and 5k. Use the code RENE1 by August 30th for a 25% discount on registration. There will be a special ferry service for runners to and from the event (not included). Check out their Facebook page for updates.
Benefits ALS TDI, Team LOLA, and Belvedere-Tiburon Recreation. You can also do your own fundraising through Charity of Choice.

Mileage Stats

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I know it's kind of late, but here is a check-in with the quarterly mileage...

Q2
Swim: 14 mi
Bike: 678 mi
Run:170 mi

Which brings the first half of the year totals up to:
Swim: 28 mi
Bike: 1,515 mi
Run: 350 mi

I didn't set any mileage goals this year, so it will be interesting to see how it pans out. This year's focus is on balance, and more strength training. I've been doing TRX at home, it has really helped. I love running in the Presidio, Crissy Field, along the Coastal Trail and Golden Gate Park.

Thirteen 13.1s in 2013

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Complete Thirteen 13.1s in 2013 Challenge! 2/4 KP SF Half Marathon2/17 Zombie Runner SF Half Marathon3/25 Oakland Half Marathon4/7 Golden Gate Headlands Half-Marathon 5/6 Divas Half Marathon6/18 SF Marathon, First Half7/14 Golden Gate Trail Run Half-Marathon7/26 Dexter's Run 13.1*8/2 Presidio 13.1*8/9 Pacheco 13.1*9/8 DSE Lake Merced Half Marathon 11/3 Tiburon by the Bay Half Marathon 12/28 Coastal Bliss Loop*Thanks to Yolanda R. on Daily Mile for setting this up. I really needed this. I wanted to try to NOT do a marathon this year to let my legs recover and get ready for next year. This kept me going! After my dog died, I had to run one every week. Checking in with my goals and see if I'm on track. It's funny how they evolve and change.
*not a race

Real Food & Heart Healthy Diet

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Since heart disease is so prevalent, I decided to eat a heart-healthy diet. When I am going through hard times I try to pay even more attention to my health and fitness as a way to deal with grief and loss. I admit am OBSESSED with healthy eating, but it wasn't until I dropped the sugar and paid attention to the glycemic index that I also noticed the added benefit of weight loss. It took about 6 weeks for my body to start responding to this diet. Also, contrary to popular dietary advice of eating low-fat, I have a lot of fat in my diet, 25% - 30% from nuts, whole non-homogenized milk (grass fed) and whole eggs, fish, lean protein, coconut oil and beans. Some days it is up to 40%! I'm not on any trendy diet, just whole, natural, unprocessed organic foods with lots of fruit and vegetables and some whole grains. To keep it simple, I use Checkoff Diet Tracker to make sure I'm eating enough. I roughly follow the portion recommendations from Choose My Plate, between 1,800 and 2…

R.I.P. Dexter

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Found as a puppy at Ocean Beach Spring 2002 - Died peacefully in his favorite resting spot July 18th, 2013 Dexter's Run 13.1: in honor of my four-legged best friend forever... Half-marathon #8 for the Thirteen 13.1s in 2013 Challenge and #13 total