2/16/15

Paradise Loop

Paradise Loop The weather was nice this weekend so we put in 43 miles on the bike on the Paradise Loop . We took the new bike detour off the Mill Valley bike path and rode over the entire Camino Alto Hill. They have added a bunch of patches to the crumbling shoulder and will soon repave the Mill Valley side, making it much safer. This is the second time Mike did the ride and his cycling has come a long way since then, so it was great to see the comparison.

Paradise LoopWe enjoyed some really good Mexican food in Tiburon, though there was a long wait, it was worth it. It's hard to ride back after eating that but we were so hungry. We took the easy way back and past all the gridlock of cars trying to get back over the bridge. The traffic was backed up all the way to Sausalito, pretty much at a standstill. Beautiful view from the Golden Gate Bridge on the way back before the sunset.


Paradise Loop 
It is scary warm for February, even the water is warmer than normal. We really do need some rain, but might as well make the best of it and go for a bike ride.

2/6/15

Raw Beet Muffins with Greek Yogurt Honey Coconut Frosting



I save my pulp from juicing and use it in recipes. Here's a great one for the beets from my organic Farm Fresh to You CSA box based on red velvet, however these are not velvety. They are dense little healthy muffins high in fiber. I had a little bit of carrot mixed in too. Mmmm. The beets are RAW, so for a sweeter flavor you may want to steam them.

Raw Beet Muffins
2 cups oat flour (grind oats in coffee grinder)
1 1/2 tsp baking powder
1/4 tsp salt
1 c ground flax seeds
3 T natural cocoa powder
3/4 c brown sugar or date pulp
1/4 c coconut oil
1 1/2 c beet pulp left over from juicing
2 cups of liquid (beet juice, fruit juice, nut milk, milk...)

Mix ingredients, spoon into muffin tin and bake at 350 F for about 30 min.

Greek Yogurt, Honey Coconut Frosting
Yep, all the ingredients are in the title. I used 1 cup Straus Greek Yogurt, 1/2 cup organic unsweetened shredded coconut and honey to taste. Zing in the food processor. I used my Little Green Pouch to apply the frosting. The Greek Yogurt gives it a nice tang.

For the curious, here is a quick calorie and nutrition breakdown on the beet muffin with yogurt frosting from FitDay:

Got Manganese?

2/1/15

KPSF 5k

 First race of the year at KPSF 5k!


21:45 chip
21:52 gun
2nd place AG medal
(awards are on gun time)

This was a good training run for me since I just really started doing my speedwork this season, an improvement from last year on this course. Average 97% MHR Z4-6! I have a ways to go before ORF. I like to keep it short and work on speed at the beginning of the year. I was worried that my legs would not be fully recovered after last weekend, but was able to pull it off and get a good baseline for training. Just relaxed yesterday and worked on my painting. Left early this morning and biked 5 miles to the race and left bike with the awesome SF Bike Valets at 47th Ave. and Fulton. Did a nice & easy 2 mile warmup to the start line, enjoying the peaceful morning run through the park to the sound of chirping birds. Another warmup/stretch session before #beastmode.



The first mile is always tough. I had my cadence down and just kept hammering it and focusing on breathing and ended up with nice progressive splits. It was fun flying downhill. At the finish line 6:29 pace according to Garmin, which shows slightly different split pace. It wasn't the Grade Adjusted Pace. I wonder why that is. At the awards, was really impressed by all the fast times from runners of all ages and the fast masters runners that don't look their age at all. One guy told me he was 70 and I just couldn't believe it. I hope I can still run by then.

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...