training update

I'm in week 10 of training and overall I'm where I want to be.  I have shin splints so no running for me for the next couple weeks or so until it gets better. I need to do some strength training to make it better and probably should start swimming.  I can focus on swimming and biking for a while anyway. 

As far as nutrition goes, I'm still on my now infamous oatmeal diet, but specifically, I'm drinking more water, cutting out red meat and sweets, and no caffeine or alcohol (no alcohol starting January 1st maybe?).  What was interesting was when I cut out sweets, I was craving steaks and stuff.  Apparently that's what happens when you cut out sweets, you crave more protein.  So the inverse is, if you eat more protein, you'll want to eat less sweets.  I'm trying to get down to 180lbs by end of December and then 165-170lbs by August.

Anyway, that's it.  IronTeam is gelling together and I raised over $4,000 (officially, $5k unofficially) this year for Team in Training, Leukemia/Lymphoma Society.  My goal is $4,500 by August, I should increase that goal, we'll see.

 

our charities

List of our charities for my reference, e.g. taxes and for next year. (note for your reference, we only give $25 – $200+ for each of these organizations which really isn't enough.)

Saturday's Bike Ride…

I'm in week 5 or 6 (it's been a tad busy at work) of Ironman 3.0. I started at 7am and went over into Orinda via Claremont ave again to do the 3 Bears route a few times. It was pretty challenging got done around 11:30am. The views are just great.

I got some new equipment for this ride. A Fizik Arione bike seat, which I'm in the process of breaking in, is a nice bike seat because it's longer than usual. It also has these little break points that's supposed to help to make it more comfortable.

I also got some new shoes, Sidi Genius 5.5s. They have a carbon sole and they felt pretty good. You want bike shoes that are pretty stiff, especially if you're a big guy, because it makes each pedal stroke more efficient – no wasted energy.

I'm still not in the shape I want to be in for the bike or for Ironman in general. I need to stretch more, lose some more weight, and really be smart about what I eat. Anyway…

awesome weekend

What a great weekend.

On Saturday, I started the day at 6am, drove over to Crissy Field, around 7am started my jog over to the Ferry Building and ran back (about an hour and a half give or take), met up with IronTeam, did an hour bike spin, and ran for another 30 minutes afterwards.

In the afternoon, Katina and I went shopping. We got this cool Yamaha receiver, bought some clothes as I'm wearing out my current rotation of shirts.

That evening, we went out with my parents for Japanese food at Kirala. Highly recommend the Uni, the Unagi, and the baby lobster robata.

Sunday was a gorgeous day for a bike ride. I started from my house at 7:30 am, up Claremont Ave (had to stop 4/5ths up as my legs were tired) but then continued till I got to Orinda. I met up with an old friend though I wished more than one person showed up. We did the 3 Bears bike ride loop and it was a gorgeous day for it. We finished up by going up Wildcat Canyon and I got home around 11:30am.

The Raiders won (finally, so they're 3-4). I went to my favorite bike shop and bought a few things, more shopping :-)

After doing some work/chores, Katina and I took a walk to the market and came back home for some dinner and then back to work/some stretching/some hot chocolate before bed.

Not a bad weekend.

Claremont Ave.

I got back on the bike today, outside for the first time since Ironman in the end of August. I climbed Claremont Ave, rather slowly but made it to the top. It's my benchmark ride so I am still in better shape than I was 2 years ago. I was probably in better shape last year but I have 10 months or so to go till the next Ironman.

cold remedy -> salt water up your nose

I wish I had heard this on NPR or looked online for this solution 3 or 4 weeks ago. I had a bad cold that turned into a sinus infection that lasted for three weeks and all I needed to do was snort saltwater. I'll have to remember this for next time.

More info…
"Rinse with saline sprays. Saltwater rinses — or saline sprays — thin your mucus and get rid of irritants. Use an over-the-counter nasal saline spray, or flush your nostrils with warm salt water. The ratio of salt to water is approximately 1/8 teaspoon salt to 1 cup of water. Use a suction bulb or put some of the warm salt water in the cup of your hand to sniff it up one nostril at a time."

my Keens, or the end of my Birkenstock era

keen's
I've been wearing Birkenstocks to work everyday since March 1999. I have two pairs, a black pair and a brown pair and I've resoled them both numerous times.

I thought it was time for a change and couple weeks ago, I started wearing Keen sandals. They're very comfortable and seem to be well designed. I do hope they last a long time or I'll just have to pull out my Birkenstocks again.

Katina's Family Hurricane Fund

**Updated**
Donate via PayPal
* I'm working with friends at PayPal hopefully to waive the transaction fees…I'll let you know how it goes.

Short version of the story:
My wife Katina is from New Orleans and her family was affected significantly by Hurricane Katrina. They're all accounted for, safe, and doing okay, and they're currently in Dallas, Texas and Brandon, Miss. If you'd like to donate to her family, we set up a PayPal link above. Otherwise, just keep us in your prayers. You know how Katina and I do things, we're going to take care of business and make sure our family is taken care of.

Here's the full story:
Hurricane Katrina hit New Orleans about two weeks ago (just as I was finishing Ironman Canada). Most of my wife's family evacuated and usually, they can come back in two to three days. But clearly not this time. All of our family lives on the West Bank so it looks like their property may still be in tact and wasn't damaged too badly by the flooding. Not sure what the hurricane damage was like but they can't go back home. There's nothing to go back to yet. It's looking like 6 months to a year before they can go back home.

Our family includes:
In Dallas, Tx
Katrina = (Katina's sister…yup her name is Katrina)
Joe and Gary = Katrina's 7 year old and 4 year old
Debra = Katina's aunt
Charlene = Katina's aunt
Tiphane, Ricky, Tynia (& Leroy) = Charlene's kids, Leroy is Tynia's husband

In Brandon, Miss.
Rochelle = Katina's Mom
Grandma Ellen and her husband
Darlene & Alaiya = Katina's aunt and cousin

DCP_0477.JPG
Alaiya and Gary Frederick the Third!

Our family in Brandon is in good shape. Our family in Texas could use some help. They're essentially having to start over. The kids were supposed to start school already and so we have to take care of that. Katina and I actually pay for Gary to go to school. He goes to Arden Cahill Academy, one of the best schools in New Orleans. So, getting the kids to a good school is a priority for us. Also, everyone is pretty much out of a job, FEMA isn't much assistance, and we have four kids to take care of.

What the money will be used for:
– essentials until we get these guys settled into a job
– food, gas money, clothes
– household items, they have to start from scratch with household goods
– stuff for the kids
– medicine

We've sent some money over but not a lot yet. They still have to establish bank accounts in Dallas.

They've got apartments, three via HUD, so rent will be covered for a year. We're working on getting FEMA relief help (which is just ridiculous), insurance stuff, and other paperwork.

I'll write more as we go. But thank you already for all your support. It's very much appreciated.

what matters

Before I forget, things I learned while on sabbatical.
What matters is 1) spending time with people you care about, and 2) doing things you enjoy. I'd like to add leaving things better than you found it/changing the world for the better as much as you can and in your own way.

About This Web Site

Welcome! rebron.org is my (Rafael Ebron) home on the web. It's my way of participating, sharing my random thoughts to anyone who might find what I have to share interesting. I hope some of what I write ends up being useful to somebody.

I've been on the web for a while (Geocities, etc) but I think my earliest record might be from 2000!

These days, I'm mostly writing about daily life in Oakland California, work and topics that interest me usually related to web browsers and emerging Web technology, and Ironman triathlons (and some snowboarding) which I enjoy doing. I try and not write anything too deeply personal but that is sometimes hard to do.

We still haven't figured out the Web much — how to really use it, privacy, the implications for participation, centralization of data, the scattering of profile information, authentication, etc. Let's try and figure it out.

Bear with me as I'm a notorious publisher/deleter of my own content and we'll see how the rest of goes.

*If you didn't catch it, the masthead photos are of home – Oakland, Kirkwood, and (a friend's house, which shouldn't really count but the picture was cool). Get it? This is my home page. Nevermind.