DSE Walt Stack 10k

Official time: 45:15
George Rehmet (RRCA), one of the finish line volunteers.
The DSE Walt Stack 10k is a great run on an beautiful course. I enjoyed all the training runs to Hopper's Hands for this. There is a challenge at the end with the hill at Fort Mason and running into the headwind on the way to the finish, which will encourage you to dig your way to the finish line. I just kept on with my focus on cadence with some stronger strides in the last mile. I put this into my schedule after the 5k races so I can build my mileage up to the marathon training. It is very hard to set new PRs on the short races. I chose different courses this year. Too late. I am focused on the marathon PR now.

Previous 10k PR: DSE Embarcadero 10k 2011



Here's another good recipe I had to share. Makes a great yogurt topping or base for your own granola bars:

Soynola Crunch
2 c oats
2 c okara (from organic non-gmo soybeans)
1/4 c coconut oil, melted
1/4 c chia seeds
1/4 c flax seeds, ground
1/2 c maple syrup
1/2 c raisins
dash of cinnamon

After making soy milk take the freshly pressed okara, spread it on a cookie sheet and toast it in the oven on low heat until dry, stirring and turning occasionally. Let cool.

Pour into a big bowl with the rest of the ingredients except the raisins, tossing to coat. Spread back onto the cookie sheet and toast in the oven on low heat until golden and crunchy. Let cool. Add raisins and enjoy!

Each 1/4 c serving size is
Calories: 144
Protein: 5
Carb: 24
Fat: 7
Sugar: 9

WHFoods: Soybeans


Cholesterol Drop

I dropped my total cholesterol in one month by 36 points with just a few things:
  • Total daily calorie reduction by at least 500 calories
  • Organic homemade soymilk based green smoothie 5 days a week
  • Went from 6 eggs to 3 per week
  • Tofu or okara wraps for lunch
  • Seafood dinners couple times a week (mmm, mussels!)
  • Aiming for a macronutrient ratio of 40/30/25 carb/protein/fat
Just these few swaps can help reduce those points. I wasn't actually trying to reduce my cholesterol, since it wasn't high and you actually need good fats in your body, but was wanting to lose a couple lbs for racing and before I start marathon training so I cut the calories and tried to boost the protein. I downloaded an eating free sample menu for guidance. This is the lowest my cholesterol has ever been, even when I was vegetarian. Bonus: I'm saving money! I cut back on the dairy because of water conservation* and I noticed it does create more mucus and was clogging up my throat during intense runs. Replaced it with organic soy because I am an organic soy/tofu/tempeh lover! Just one cup of organic soybeans provides me with a whole week of organic soymilk and okara lunches. I still enjoy 2 1/2 cups of Organic NF yogurt per week.  I use mostly olive oil, and sometimes coconut and red palm oil (Nutiva). I'm able to maintain a  good iron level with these dietary changes.

*Water Footprint of Various Foods

 Green Protein Smoothie
1 cup organic homemade soymilk (non gmo, no additives)
2 cups chopped kale, spinach or collard greens (whole leaves)
1 frozen banana
1 scoop of your favorite protein powder (I like Nutiva Chocolate Hempshake or Whey Factors)
1 T chia seeds, hemp seeds, ground flaxseeds or cacao nibs ( I like to rotate them every day)

Blend it all in your blender or bullet mixer until smooth. Enjoy!


Fried Plantain Bread with Dates and Chia Seeds

Here is a carb-friendly bread for you runners and endurance junkies out there:

Dry ingredients:
4 c organic whole-wheat flour or gluten-free flour of choice . Plantain flour is available but hard to find in stores.
1 tsp salt
2 tsp baking soda
2 tsp baking powder
1 T pumpkin pie spice or ground cardamom
2T chia seeds

Wet ingredients:
2 cups fried plantains (sauteed in some of the coconut oil, yum!)
1/2 c coconut oil, melted
1/2 c maple syrup
1 c pitted dates, processed
1-2 c water (can also use apple cider or fruit juice) may need more or less depending on the type of flour used.

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). I split my recipe into two small 9" loaf pans filled halfway for smaller serving sizes. Can also be baked in muffin tins for a shorter time. Keep in fridge in a ziploc bag for extended enjoyment. Happy running!

Each 3oz slice equals:
calories: 179
protein: 4g
carbohydrate: 34g
fat: 4g
sugar: 15g


Spring Training

Spring is here! Enjoying the open water swims and running on trails!
I have ditched my Garmin and heart rate monitor and am running by feeling and cadence. My gear is a Timex Ironman stopwatch and the Finis Tempo Trainer Pro.
For strength sessions I use the Gymboss, but the Timex also does intervals.

Swim: 21 miles
Bike: 319 miles + Bike to work miles
Run: 183 miles (less mileage, higher intensity, minimal footwear)

Jan: 3rd place women DSE Fort Mason 5k, completed SFR Point Reyes Lighthouse 200k
Feb: 3rd place masters Kaiser SF 5k, completed SFR Valley Ford-Two Rock 200k
March: 2nd AG Oakland Running Festival 5k

Mon: EZ Run 40min - 1 hr. + TRX
Tues: Swim, speed workout 30 min + dryland exercises
Wed: Run, speed workout - 1-1/2 hr + Spri Xerball
Thurs: Swim, aerobic - 30 min - 1 hr + dryland exercises
Fri: Run, hills and tempo - 1-1/2 hr + TRX stretch or yoga
Sat: Open water swim, bike, hike or rest
Sun: Open water group swim, bike, hike or rest

RW: Run Your Fastest Race with the "Timeless Challenge"

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...