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Showing posts from August, 2013

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…