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	<title>Be A Bond Girl</title>
	<link>http://www.beabondgrrl.com</link>
	<description>Do you long to discover your authentic self and explore your inner Bond Girl? Yes, you do have one! This series of podcasts utilizes the Bond Girl as a paradigm to coach women into uncovering and unleashing their authentic selves, and coaxing their inner beauty and passion out. Our mission is to build a better world, one Bond Girl at a time!</description>
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		<title>Unofficial Ironman Louisville 2010 drink: The Carnage!</title>
		<description><![CDATA[Mr. Martini from behindthebarshow.com and I have done a few podcasts on mixology &#8211; in fact, here is the link to our Mint Julep episode from the running of the Kentucky Derby (very different than running PAST the Kentucky Derby&#8230;believe me.) So, he was the guy I turned to, to help me &#8220;perfect&#8221; the drink The [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/09/09/unofficial-ironman-louisville-2010-drink-the-carnage/</link>
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		<title>Sue Bird&#8217;s Iron Experience</title>
		<description><![CDATA[My BFF Sue has allowed me to share her email to me with respect to &#8220;helping me&#8221; through Ironman.com on the day of the Ironman. I just love this story, don&#8217;t want to &#8220;lose&#8221; it, so thought I&#8217;d post it here for you to enjoy, too. Camilla is her roommate (who is a masseuse/reiki healer). [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/09/08/sue-birds-iron-experience/</link>
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		<title>Susan Bird and WayOfTheWhale.com</title>
		<description><![CDATA[If you have been reading this blog (or listened to my podcasts), you know that I utilize Susan Bird for hypnotherapy/higher potential work. Sue gave a Workshop, in fact, for some of my Ironman compatriots who wanted to work on various things, from still having a fear of open water swimming, to goal manifestation. I [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/09/08/susan-bird-and-wayofthewhale-com/</link>
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		<title>Lessons Learned On My Ironman Journey (Ironman Louisville 2010 Finisher Race Report)</title>
		<description><![CDATA[At about Mile 20 of the Marathon &#8211; when it seemed very unlikely I would make the finish line by the 17 hour cutoff, I started writing this blog post in my head. At that time, it was entitled &#8220;No Regrets&#8230;but No Ironman.&#8221; Wonder of wonders…I made it. I am writing this post first &#8211; [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/09/04/lessons-learned-on-my-ironman-journey-ironman-louisville-2010-finisher-race-report/</link>
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		<title>kaishuu&#8230;and Jodi&#8217;s Ironman Experience</title>
		<description><![CDATA[I just love that this was my &#8220;Japanese language word of the day&#8221; the day after the Ironman! It means &#8216;Collection, Recovery, and Withdrawal. Ha!&#8221; Click here for &#8220;Word A Day&#8221; link&#8230; I&#8217;m also including here for your Viewing Pleasure a hilarious email I got from my friend Jodi, who was at her computer (with her [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/09/01/kaishuu-and-jodis-ironman-experience/</link>
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		<title>An Attitude of Gratitude&#8230;</title>
		<description><![CDATA[Mental Attitude for Ironman by ironguides on May 26, 2010 in Triathlon Training In the final days before you race an Ironman it is essential that you keep a few things in mind. Ironman essence – Gratitude The Ironman hype in the final week before race day often makes you forget the reason you are racing in [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/25/an-attitude-of-gratitude/</link>
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		<title>Run&#8230;Swim&#8230;Taper&#8230;</title>
		<description><![CDATA[Saturday I tentatively tried training again. Shoulder and side are seriously sore still &#8211; but I thought I&#8217;d better give it a go. Serious props to Traumeel though! Traumeel is a homeopathic remedy with arnica and other assorted herbs and things in it. There are drops, and a cream. I applied the cream on the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/24/run-swim-taper/</link>
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		<title>Why We Do This: &#8220;Gramoo&#8221;</title>
		<description><![CDATA[I recently joined &#8220;Team Beef&#8221; on the Louisville Ironman. (Yes, for me, Beef&#8230;it&#8217;s what&#8217;s for dinner!) They actually have a &#8220;Team Beef&#8221; jersey, but I mentioned to the Marketing Director Alison Smith that I would be wearing my Flames jersey for Team In Training/Leukemia &#38; Lymphoma Society. She wrote back: &#8220;I am excited to see [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/23/gramoo/</link>
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		<title>Ironman Schedule</title>
		<description><![CDATA[IRONMAN LOUISVILLE 2010 RACE WEEK SCHEDULE Thursday, August 26 • 6:35 PM Arrival in Louisville • Relax, unwind and get settled. Friday, August 27 • 9:00 AM Bike Pickup / Short test ride • 9:00 AM &#8211; 5:00 PM Expo &#38; Athlete Check-In • 11:45 AM IronTeam Optional Run • 5:30 &#8211; 7:30 PM Ironman [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/23/ironman-schedule/</link>
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		<title>My new Ironman Song (courtesy of Steve Reagan)</title>
		<description><![CDATA[First of all, I should say &#8211; I&#8217;m healing. After biofeedback, chiropractic, massage, acupuncture (oh, and Vicodin from the allopathic docs), I am feeling better but not great. I haven&#8217;t done anything at all, except eat like a rock star for the past week. I think that&#8217;s what I must do when I get depressed [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/20/my-new-ironman-song-courtesy-of-steve-reagan/</link>
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		<title>It only hurts when I breathe&#8230;</title>
		<description><![CDATA[So, I guess that I wanted to have an eventful taper. Was slated to do a 45 mile &#8220;rolling hills&#8221; ride with H yesterday. We went out from home and up and over Camino Alto &#8211; the idea was to do it at race pace/heart rate, but H wanted to check out some nurseries along [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/16/it-only-hurts-when-i-breathe/</link>
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		<title>Taper&#8230;</title>
		<description><![CDATA[It&#8217;s Taper Time. I also got a great book called Paleo for Athletes (something like that &#8211; Kevin Koskella from TriSwimCoach.com suggested it), and it&#8217;s been super helpful, especially as they really break down nutrition in the final Endurance/Taper stage. Nothing much new, just good stuff to remember. Jane and I did our last &#8220;long&#8221; [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/12/taper/</link>
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		<title>Promises Made &#8211; Promises Kept&#8230;My Vineman Experience</title>
		<description><![CDATA[So, about 5-6 months ago, I came to the realization that I was going to need a Secret Weapon during the Ironman event. When was this? During my 1/2-Iron at Sedona. When I ran up to the car where H was waiting with hydration for me and said that I was really feeling sick (which [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/07/promises-made-promises-kept-my-vineman-experience/</link>
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		<title>Tips For Dating Endurance Athletes</title>
		<description><![CDATA[Too funny not to share &#8211; from Coach Sedonia. :-) A dating guide to understanding your triathlete (or runner or cyclist&#8230;)  &#8221;I am an outdoors type of person.&#8221; Really means: I train in any type of weather. If it&#8217;s raining, snowing, 90 degrees w/100% humidity, or winds gusting at 30 mph. I don&#8217;t want to [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/06/tips-for-dating-endurance-athletes/</link>
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		<title>Your First Ironman: A How-To Guide</title>
		<description><![CDATA[I stole this post from Maria M-Dot&#8217;s website. We are tinkering with &#8220;race strategy&#8221; back and forth (I hope that we worry this subject to death so that we&#8217;re all set when the Event rolls around) &#8211; but this really was a great post so I thought I&#8217;d share, too. Your First Ironman: A How-To [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/05/your-first-ironman-a-how-to-guide/</link>
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		<title>One of my favorite pictures ever&#8230;</title>
		<description><![CDATA[&#8230;this is from TN-teammate Missy. We had a bike workout last week that involved keeping track of your RPMs, going up and down (&#8220;hill simulations&#8221;), varying the speed, varying the timing, etc. She was having trouble keeping track &#8211; so she discovered the perfect system&#8230;. I mean, what better system than counting with colored bears? [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/04/one-of-my-favorite-pictures-ever/</link>
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		<title>Louisville Weather For Race Day</title>
		<description><![CDATA[(courtesy of Missy)  Here is the historical weather for Louisville on Aug 29th from weather underground: Daily Precipitation: The Average Daily Precipitation is 0.06  with a historical range of 0.00  to 0.38  There is a 43% chance of a Precipitation Day.(6 days out of 14 in historical record) Most consecutive days found in historic record: [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/04/louisville-weather-for-race-day/</link>
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		<title>The 99 Steps of a Typical Ironman Trip</title>
		<description><![CDATA[(courtesy of Head Coach Dave) The 99 steps of a typical IM trip Arrive in town. Find over-priced accommodations you are staying a minimum of four nights at Unpack bicycle, spread gear around room randomly. Attempt to reassemble bicycle, realize you forgot to mark your seat and handlebar position before disassembly. Guess position and tell [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/08/04/the-99-steps-of-a-typical-ironman-trip/</link>
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		<title>GO VinePeeps, GO!</title>
		<description><![CDATA[Today&#8217;s been crazy. VERY chilly swim at Aquatic Park (mid-50s I would say, and overcast with a breeze, plus a very strong and cold tide coming in). Jane and I got out after 45 minutes - we felt energetic, we were just super chilled, enough that we couldn&#8217;t talk. Another lovely surprise was on our 3rd [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/07/30/go-vinepeeps-go/</link>
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		<title>Triple Brick&#8230;SOC Lifestyles&#8230;Wow, I&#8217;m Tired&#8230;</title>
		<description><![CDATA[I&#8217;m tired. Mentor Margaret says that&#8217;s what happens about now. You&#8217;re just so tired of  training, tired of getting up at 5 a.m., tired of the pool, tired of your run courses, and perhaps particularly tired of your bicycle seat. About 3/4 of my Teammates are doing the Vineman ironman-length race on Saturday &#8211; 2 [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/07/29/triple-brick-soc-lifestyles-wow-im-tired/</link>
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		<title>Mental Attitude for Ironman &#8211; particularly for my Vineman peeps!</title>
		<description><![CDATA[Mental Attitude for Ironman from Triathlon Training In the final days before you race an Ironman it is essential that you keep a few things in mind. Ironman essence – Gratitude The Ironman hype in the final week before race day often makes you forget the reason you are racing in the first place. Excitement is [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/07/28/immind/</link>
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		<title>If It&#8217;s Saturday It Must Be&#8230;the East Bay Century&#8230;</title>
		<description><![CDATA[OK, first of all, let&#8217;s just get this out of the way &#8211; look at this: OK, I know that you can&#8217;t really read this. But you can &#8220;kinda sorta see&#8221; the hills. Suffice it to say that the highest percentage was FOURTEEN percent. Yes, a 14% grade. Yo. Mama. Here is actually a URL [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/07/13/ebcen/</link>
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		<title>Double Brick: Coach Dave&#8217;s Email</title>
		<description><![CDATA[Team, This week we say goodbye to the June calendar page and move onto the July page. That&#8217;s right folks, some of you are ON YOUR LAST PAGE.  And we have finally added our Canada and Louisville athletes to the &#8220;single digit weeks to race day&#8221; club. To quote the Grateful Dead, What a long [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/06/30/double-brick-coach-daves-email/</link>
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		<title>Double Brick</title>
		<description><![CDATA[IronMel&#8217;s blog about the Brick starts with the old Commodores song, &#8216;She&#8217;s a BRICK&#8230;.HOUSE&#8230;She&#8217;s Mighty Mighty&#8230;.Jus&#8217; Lettin&#8217; It ALL Hang Out&#8230;&#8217; &#8211; I can&#8217;t get that out of my mind now, so I have just downloaded it from iTunes and added it to my &#8220;Soundtrack&#8221; tape for the Ironman. A &#8220;brick&#8221; is a combination of [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/06/29/double-brick/</link>
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		<title>BONK!</title>
		<description><![CDATA[I haven&#8217;t blogged in a while &#8211; lots going on, including finalizing my second book (a Companion Playbook to my first book). Also getting some speaking gigs, taking care of &#8220;Honey Do&#8221; projects and &#8211; surprise! &#8211; the ubiquitous Iron Training! I&#8217;ve had an Open Water swim and LOVELY bike ride with Iron Mel, a [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/06/22/bonk/</link>
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		<title>Money In The Bank: 3/4 Iron Weekend (beware: long post!)</title>
		<description><![CDATA[I never really understood the phrase &#8220;Money In The Bank&#8221; until this weekend. The week was a toughie for me. I had gotten an eye ulcer (likely from a gnat flying in my eye &#8211; though I am VERY careful to ALWAYS wear some sort of eye protection on the bike). It hurt to blink [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/06/08/201068/</link>
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		<title>Back At Del Valle &#8211; Open Water Swim and Cross-Country Run</title>
		<description><![CDATA[I go through periods of being great at blogging, then suddenly BLAM and it&#8217;s a fortnight later and I haven&#8217;t done a thing. Those who know I really was a podcaster (and haven&#8217;t podcast since December!) must REALLY be wondering what happened&#8230;(Actually, my computer blew up in December and I haven&#8217;t re-installed all the audio [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/06/07/back-at-del-valle-open-water-swim-and-cross-country-run/</link>
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		<title>Markers, Markers, Everywhere&#8230;</title>
		<description><![CDATA[This weekend, my &#8220;Tennessee Teammate&#8221; Missy went and rode the Ironman Louisville course. She stated that it was rollers &#8211; basically NO flats, but not a lot of &#8220;horrible hills&#8221; either. One of the things that she mentioned was that she was constantly gear-shifting, and that she&#8217;s going to change out the gearing on her [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/05/24/markers-markers-everywhere/</link>
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		<title>Ahhh&#8230;Recovery Week.</title>
		<description><![CDATA[Yay! My favorite week &#8211; Recovery Week &#8211; is here! It&#8217;s an odd week for me &#8211; I have a ton of things that I have to do (none of them $-making, sadly!) and a lot of running around. This makes it hard to Swim, or even really to do things like the 10K Run [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/05/20/ah-recovery-week/</link>
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		<title>LONG Weekend: Oysterfest for LLS, run/swim brick, triple brick</title>
		<description><![CDATA[On Saturday, Maria (M-Dot) Afan and I worked Oysterfest for LLS. Basically, that means working from morning to night pouring Guinness-branded beers, with tips going to the Leukemia Society. It was a SUPER cold morning, so I visited my Favorite Shopping Palace (Sports Basement) to pick up some arm warmers before hitting Fort Mason. Maria [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/05/18/long-weekend-oysterfest-for-lls-runswim-brick-triple-brick/</link>
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		<title>Will Smith Motivational Video</title>
		<description><![CDATA[This is so fantastic. A few quotes from it: &#8220;&#8230;Where I excel is ridiculous, sickening work ethic. There is no easy way about it &#8211; your talent will fail you if you&#8217;re not skilled &#8211; if you don&#8217;t dedicate yourself to being better every single day&#8230;The only thing that&#8217;s distinctly different about me is that [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/05/12/will-smith-motivational-video/</link>
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		<title>A better week last week than it started&#8230;</title>
		<description><![CDATA[&#8230;so, last week &#8220;started&#8221; with the Wine Country Century &#8211; which pretty much just sucked all around &#8211; and the China Camp run, which actually wasn&#8217;t so bad since Kathryn and I got to share the time together. It&#8217;s nice to do a &#8220;buddy&#8221; thing where I didn&#8217;t feel my buddy was just treading water [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/05/10/a-better-week-last-week-than-it-started/</link>
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		<title>Use Your Planks (&amp; Your Grumpy Husband) To Your Advantage!</title>
		<description><![CDATA[So. This morning I had an appointment at the mechanic at 10:00. I took the car in on time (a-ppoint-ment&#8230;), and was excited because my friend Sharyn was going to meet me at the mechanic&#8217;s, to go for my &#8220;scheduled&#8221; run together. We dropped off the keys at the appointment and (funnily enough), one of the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/05/06/use-your-planks-to-your-advantage/</link>
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		<title>Tuesday/Wednesday workout; Playlist; Turkey and Bike Story</title>
		<description><![CDATA[Last one first. You gotta read this story HERE - oh lord. And I thought I had turkey problems! Yesterday was a Swim ladder, and a Brick spin/run. I had a bunch of &#8220;clean up email&#8221; stuff to do, and &#8220;suddenly&#8221; it was 3:00 &#8211; time to get the whole thing in! So I strapped on [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/05/05/tuesdaywednesday-workout-playlist-turkey-and-bike-story/</link>
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		<title>Wine Country Century &amp; China Camp &#8220;Hike&#8221;</title>
		<description><![CDATA[Saturday, H and I did our &#8220;big event&#8221; &#8211; the Wine Country Century. Click HERE for the route map. We went into this having been told it was a &#8220;moderate to easy&#8221; route, and so we figured that what we would be conquering was more the distance than the &#8220;geography.&#8221; Well, we were definitely misinformed. [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/05/03/wine-country-century-china-camp-hike/</link>
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		<title>Quick Update &#8211; China Camp bike with H, training.</title>
		<description><![CDATA[After the Saturday swim with the Team, Sunday was a &#8220;honey do&#8221; day. H also wanted to get out and do a ride &#8211; since we have the 100 mile ride coming up on this Saturday. Thank goodness that we decided to go out and ride at 5:00 p.m. &#8211; because unbeknownst to us, the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/28/quick-update-china-camp-bike-with-h-training/</link>
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		<title>Missy&#8217;s Country Music Marathon (longer post)</title>
		<description><![CDATA[This was Missy&#8217;s longer post on the Country Music Marathon that she &#8220;completed&#8221; (see the writeup for why that comes with &#8220;bunny ears&#8221;) on Saturday. 22-Mile Marathon or not, she&#8217;s a rock star! ++++++++++++++++++++++++++++++++++ Yes, it has taken me 48+ hours to send out any news regarding the marathon weekend.  Here it is. First, congratulations [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/26/missys-country-music-marathon-longer-post/</link>
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		<title>S.F. Bay Aquatic Park Swim &amp; Country Music Marathon; Run Marker</title>
		<description><![CDATA[So, first, Missy&#8217;s update from doing the Country Music Marathon. Missy is my &#8220;Tennessee Teammate&#8221; &#8211; she found me via my blog, and we have been &#8220;training together&#8221; ever since. The best part was that I asked my IronTeam members to send her good luck emails for her race, and a bunch did. It meant [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/25/s-f-bay-aquatic-park-swim-country-music-marathon/</link>
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		<title>Some of my Favorite Videos (Triathlon, Inspirational, etc.)</title>
		<description><![CDATA[Needed a little inspiration today &#8211; here are some of my favorites:    ]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/21/videos/</link>
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		<title>Swim Marker Update &#8211; OK I feel better now&#8230;</title>
		<description><![CDATA[This was the email from Sedonia about the Swim Marker I did yesterday &#8211; I feel better now :-) &#8211; for some reason I can&#8217;t get the &#8220;titles&#8221; to go on or the columns to space correctly, but so it goes. The columns are: Marker, Distance, Time, Min (not sure what the difference is there), [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/21/swim-marker-update-ok-i-feel-better-now/</link>
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		<title>Argh &#8211; Swim Marker slowin&#8217; down&#8230;</title>
		<description><![CDATA[Was out today to do a 2,000 swim marker &#8211; finished it in 42:18. I actually checked my watch when I was at my 1,000 and it was 21:14 &#8211; so I am pretty solid at that time. Teensy negative split. This means I&#8217;m actually slowing down. Grrr! And the funny part was that I [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/20/argh-swim-marker-slowin-down/</link>
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		<title>Lather, Rinse, Repeat &#8211; Double Metric Century Weekend</title>
		<description><![CDATA[Saturday H and I got up to Yountville to ride the Tour of Napa Valley route with a good portion of the IronPeeps. I hadn&#8217;t seen folks in what seemed like forever! (Pre-Half Iron/Sedona.) That day, there were a handful who went down to Monterey for a ride, another chunk were in the East Bay [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/19/lather-rinse-repeat-double-metric-century-weekend/</link>
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		<title>My Own Special Boot Camp</title>
		<description><![CDATA[Writing this a bit longer than a week after &#8211; trying to catch up! As H was gone at his mother&#8217;s funeral in Austria for a little over a week, I was not sleeping well and therefore a bit of a basket case when last weekend&#8217;s &#8220;Boot Camp&#8221; came a-callin&#8217;.  As previously posted, I also had [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/19/my-own-special-boot-camp/</link>
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		<title>AriaVelo.com Bike Fit and a few more things from last week</title>
		<description><![CDATA[On Tuesday (yes, I am &#8220;blogging backwards&#8221;), Coach Mike K, Helen, Mentor Margaret, Iron Melissa, Susie, Lessanjen (you know, like &#8216;Brangelina&#8217; (smile)), Paula and I did our Lactate Threshold test at my house. It was a LOT of fun to have everyone over, especially on the day that H left for Austria. Doing the test [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/10/ariavelo-com-bike-fit/</link>
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		<title>Easter/Passover &#8220;You Know You&#8217;re Iron Whens&#8221;</title>
		<description><![CDATA[I&#8217;m having a lot of fun and other folks are great being &#8220;game&#8221; and sending these! I wonder if I should make up a Tshirt in the end, with all of these on the back?? YOU KNOW YOU&#8217;RE IRON WHEN&#8230; &#8230;you wear your tri shorts under your church clothes so you can go directly to [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/10/easterpassover-you-know-youre-iron-whens/</link>
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		<title>Snoozin&#8217; Through Boot Camp</title>
		<description><![CDATA[Well, as I&#8217;m treating this as the History of Transformation from Couch Potato to Iron Woman, I guess it&#8217;s time to talk about the &#8220;bad&#8221; as well as the &#8220;good.&#8221; Since coming back from Sedona, I&#8217;ve had a serious case of malaise. I&#8217;ve swum a couple of times, H and I did a 36 mile [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/04/10/snoozin-through-boot-camp/</link>
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		<title>The First Annual Sedona 1/2 Ironman!</title>
		<description><![CDATA[&#8220;An acre of performance is worth a whole world of promise.&#8221; 19th Century Writer W. D. Howells. When H and I made our reservations a year and a half ago to come to Sedona for a week, the only thing that we thought we&#8217;d be doing was a little hiking and wildflower-watching (okay, and margarita-drinking). AH, [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/29/the-first-annual-sedona-12-ironman/</link>
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		<title>Angelina Hits The Road!</title>
		<description><![CDATA[Just a quickie update &#8211; but Angelina has NOW hit the road! No photos &#8211; I wasn&#8217;t sure I wanted it memorialized! H and I took Vlad and Angelina out yesterday. We actually put Angelina&#8217;s clipless pedals on Vlad (my  friction-downtube-shift-pedal basket bike I have ridden up to now), because I was decompensating about having to [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/17/angelina-hits-the-road/</link>
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		<title>Swimming In S.F. Bay, Running the Presidio, Beach Calesthenics, Marin Metric Century</title>
		<description><![CDATA[What a weekend. Seriously. We had had guests on Friday for dinner and then a friend spend the night, but I was careful not to even suggest champagne, wine, cocktails, etc. because I knew that this would definitely not help with the long weekend ahead. I got up Saturday and prepared my stuff for the day, [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/15/swimming-in-s-f-bay-running-the-presidio-beach-calesthenics-marin-metric-century/</link>
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		<title>A Sissy&#8217;s Icebath</title>
		<description><![CDATA[It&#8217;s Monday, and I am sitting down to blog about the lollapaloozah training weekend . . . but I thought I&#8217;d first blog about taking ice baths. These really do work. I remember when I was in the Marines and when I first started having the knee issues, they would shuttle me over to the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/15/a-sissys-icebath/</link>
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		<title>Turkeys and Time</title>
		<description><![CDATA[Yeah NOW we&#8217;re talkin&#8217;&#8230;I found this picture and I&#8217;m quite sure that we could have a nice feast in our neighborhood, if it just wasn&#8217;t verboten to take the lives of the flock of turkey-shaped alarm clocks that are now living in our trees. Oy! They got us up at 5:00 this morning&#8230;H is going [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/12/turkeys-and-time/</link>
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		<title>Runnin&#8217; Sedonia In.</title>
		<description><![CDATA[At Saturday&#8217;s workout, Swim Coach Sedonia mentioned that Mentor Margaret was going to help &#8220;run her in&#8221; at the Napa Valley Marathon and I asked if she&#8217;d like more company. She said that would be Great, so off I went Sunday morning at about 8:00 a.m. We were supposed to &#8220;be on our feet&#8221; for [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/08/runnin-sedonia-in/</link>
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		<title>Swing Low&#8230;Sweet Chaaariot&#8230;</title>
		<description><![CDATA[Today we were back to Lake Del Valle in Livermore. I gathered up my &#8220;Lil&#8217; Lady&#8221; Iron Mel, Moddie the Tree Frog, our 3 bikes, bike trainers, wetsuits, various paraphernalia, and off we went from the Larkspur Ferry Terminal at 6:15 a.m. We arrived and had a &#8220;pay it forward&#8221; moment &#8211; Jim K. had [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/06/swing-low-sweet-chaaariot/</link>
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		<title>Why We Do This: Chris McCubbins</title>
		<description><![CDATA[Chris McCubbins is the uncle of my masseuse, Katharine Chaney at www.PureJoyBodywork.com. He recently died after a valiant battle against the cancer that I am racing to cure. As a youth, Chris never got a hit in Little League baseball, he was the last person to be selected in school yard games, and he was the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/04/why-we-do-this-chris-mccubbins/</link>
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		<title>Everything is Good&#8230;</title>
		<description><![CDATA[So today at the track workout (4 x 1600 at 5K pace, with 4 minutes in between) I found my Mantra. I was listening to a fantastic 172 BPM mix called Heaven&#8217;s Gate that I got from Podrunner.com. It had a song in it and the singer was saying &#8220;Everything Is Good.&#8221; That&#8217;s close to the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/03/everything-is-good/</link>
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		<title>Swim N Spin&#8230;Alligator Arms&#8230;&amp; a new You Know You&#8217;re Iron When&#8230;</title>
		<description><![CDATA[Had a networking meeting this morning from 7:00-8:30 a.m., which meant of course getting up at 0-dark-00 to get things done before heading out.  This Ironman training thing definitely cuts a swath in your day, and that&#8217;s a fact. It was raining so hard when I went to leave the house, I was quite taken aback. Hadn&#8217;t [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/02/swim-n-spin-my-alligator-thoughts-a-new-you-know-youre-iron-when/</link>
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		<title>Bike Marker at Nicasio Reservoir &amp; More &#8220;You Know You&#8217;re Iron When&#8230;&#8221;</title>
		<description><![CDATA[Sunday was the Bike Marker, after the Swim and Run Markers on Saturday. H came with me, and we met Mentor Margaret, Moddie The Tree Frog (smile), Bike Coach Les and Jennifer at Nicasio. It had been really super nice weather when we left the house (about 55 degrees), but as we wound our way [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/03/01/312010/</link>
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		<title>My New Suitor, Plus Another Iron Weekend</title>
		<description><![CDATA[This is my new suitor. Handsome, isn&#8217;t he? Well, he comes with a story. Wednesday, I was working quietly up in my office &#8211; which is pretty much on the 3rd floor of our house, on top of a very steep hill (our house is only 2 stories, but you have to get up a [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/02/28/2282010/</link>
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		<title>Hill Repeats</title>
		<description><![CDATA[I definitely feel like I&#8217;m doing better with the Dreaded Running, and I also definitely think that it has to do with the fact that we have added hill repeats. Although our weekly charts say to do 6 x 400 hill repeats at no more than 4% grade - running up, then walking back down &#8211; [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/02/25/hill-repeats/</link>
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		<title>Recipe for Meenu Bars (a/k/a Little Bites of Heavenly Delight)</title>
		<description><![CDATA[   OK, these are DEFINITELY not &#8220;low cal,&#8221; but these bars were a wonderful present from our IronTeamMate Chris&#8217; wife Meenu. Also not gluten-free, but who knows, you might be able to figure something out . . . or, as Coach Helen (who posted the recipe) said, &#8220;perhaps you should just stop reading now.&#8221; ++++++++++++++ [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/02/22/recipe-for-meenu-bars-aka-little-bites-of-heavenly-delight/</link>
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		<title>Boot Camp Day 2: Groundhog Day, John Wayne, Workout Tourettes, And More&#8230;</title>
		<description><![CDATA[&#8220;Life isn&#8217;t about how to survive the storm, but how to dance in the rain.&#8221; Vivian Green. Up again at 4:00 a.m., to get in my chosen nutrition (oatmeal with protein powder and blueberries, yerba matte, and Accellerade) and get the &#8220;system moving&#8221; before getting out the door to pick up Iron Mel at the Larkspur [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/02/22/bootcamp2/</link>
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		<title>Iron Boot Camp = USMC Boot Camp &#8211; no lie.</title>
		<description><![CDATA[Wow. What a day. I can hardly even blog about it, my mind is just spinning. I guess I will start at the beginning. IronMel, Moddie the Tree Frog (wink) and I met at the Larkspur Ferry Terminal at O-dark-OO to get over to Lake De La Valle in Livermore (think that&#8217;s what it&#8217;s called). [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/02/20/boot/</link>
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		<title>Boot Camp comin&#8217; up!</title>
		<description><![CDATA[Wow, I haven&#8217;t posted in a while. The Sunday after the swim workout with Sedonia, H and I did a 45 mile &#8220;figure 8&#8243; from Adobe Creek Golf Course, down to Sears Point Raceway, back to the Golf Course, then out Adobe Road to Penngrove, out Petaluma Hill Road to Santa Rosa, then back (actually [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/02/19/boot-camp-comin-up/</link>
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		<title>Rollllll Out the Barrel&#8230;</title>
		<description><![CDATA[Today Iron Mel and I were off to Napa for a Private Swim Coaching with Coach Sedonia, Helen, Carol, Jen Jay, Tiff, &#38;  Cory (did I get everyone?) We practiced reaching &#8220;over the barrel,&#8221; kicking, feeling the water, and all sorts of other nefarious things. Managed to dislocate my shoulder on one of the 25s [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/02/13/rollllll-out-the-barrel/</link>
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		<title>Lasso Dem Yassos!</title>
		<description><![CDATA[Okie Dokie. Well &#8211; I have definitely discovered that I can do one thing a week other than train, eat, keep my husband happy, and sleep. I have had some work this past couple of weeks, plus have picked up on my marketing efforts &#8211; no chance to write here at all. I guess it&#8217;s all [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/02/12/lasso/</link>
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		<title>Saturday With The Team: Life v Iron</title>
		<description><![CDATA[Yesterday was a lot of fun. Iron Mel and I met at the Larkspur Ferry, then drove into the city to meet the Team down at Sports Basement on the water. Our main workout &#8220;set&#8221; was to do 90 minutes of running at our VDOT paces &#8211; or at least &#8220;moving on our feet&#8221; for 90 [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/31/131/</link>
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		<title>Who Was Yasso, Anyway?</title>
		<description><![CDATA[So, this is the note that we got from Run Coach Simon about the workout that I just finished: There IS a marker on your schedule for tomorrow.  I thought I’d send out a quick explanation because it might not completely make sense on the spreadsheet.  First, if you’re feeling sore tomorrow, feel free to [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/27/who-was-yasso-anyway/</link>
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		<title>View From The Bay Appearance: 6 Tips To Change Your Life And Reduce Stress</title>
		<description><![CDATA[For those of you who were not able to see the show yesterday (or the 3 of you who actually were in the studio audience &#8211; and accordingly have made it onto my &#8220;I Will Rescue You From A Mexican Jail&#8221; list!), here is the link to our interview yesterday. PLEASE leave me a comment [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/27/view-from-the-bay-appearance-6-tips-to-change-your-life-and-reduce-stress/</link>
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		<title>I&#8217;m on ABC-TV/The View From The Bay Today at 3:00 PST!</title>
		<description><![CDATA[I&#8217;m on Live today (or as Live as I can be, considering I couldn&#8217;t sleep last night for some reason!) on The View From The Bay! If you are going to be in the audience &#8211; thanks in advance! If you can&#8217;t make it, here is the link to the live feed! I&#8217;m on with [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/26/vftb/</link>
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		<title>Olympic Distance Triathlon &#8211; Check!</title>
		<description><![CDATA[Yesterday was the Louie Bonpua Memorial Triathlon &#8211; named for a TNT athlete who succumbed to cancer, as I understand it, about 9 years ago. H and Dad were volunteering &#8211; well &#8211; DAD was volunteering. H was &#8220;volunteered&#8221; by me, and he was not all that happy about it. It started about a week out, [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/25/tri1/</link>
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		<title>Another Day, Another Workout AND The &#8220;My Computer and the Rock&#8221; Story</title>
		<description><![CDATA[The workout for today is a Swim, then a Spin. Got up this morning to do the Swim early, then realized that at 7:30 a.m., the JCC would probably be teaming with folks trying to get a workout in before going to work. So I did some work &#8211; rebooting my computer 52,000 times as [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/12/another-day-another-workout-and-the-my-computer-and-the-rock-story/</link>
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		<title>Hey Cupcake!</title>
		<description><![CDATA[Sunday the 10th was a Mentor Run. Mentor Margaret set it up in her town of Napa, and we ran between all the cupcake stores! Jake and Herbert came with me to the run. Our &#8220;merry band&#8221; included Coaches Jen Jay, Sedonia, Helen, Mentor Margaret, Tiffany and me. Coach Helen mentioned that she hadn&#8217;t been [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/11/hey-cupcake/</link>
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		<title>Heeeeeere Piggie Piggie Piggie&#8230;</title>
		<description><![CDATA[Saturday (January 9th) ended our 9th week of Iron Training. We were back out to Pleasant Hill, this time for a Bike, Swim and Core/Strength Day. I was minus my trusty Navigatrix Iron Mel, as she was sick (get well quick, Mel!) On the way, the sunrise was amazing . . . so amazing that [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/11/heeeeeere-piggie-piggie-piggie/</link>
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		<title>Week Update</title>
		<description><![CDATA[OK, so I totally suck at keeping track of mileage. I managed for all of ONE post (last one). So Be It! This is the Wednesday-Thursday-Friday post, then Saturday will have its own, and Sunday too! I&#8217;m catching all this up on Monday &#8211; the blessed REST day. Hallelujah! Wednesday was my pole dancing class, [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/11/week-update/</link>
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		<title>Swim&#8217;N&#039;Run</title>
		<description><![CDATA[Just a quick post &#8211; today did a 2350 yard swim, and a 4 mile (1 hour) run. A few of my IronTeam members are keeping track of their &#8220;mileage&#8221; &#8211; I didn&#8217;t think to start that, but I am going to try to remember to post the mileage when I sign in. The Swim [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/05/swimnrun/</link>
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		<title>PLEASE come support me on January 26th in the studio audience on ABC-TV!!!</title>
		<description><![CDATA[Please take a look at the below &#8211; it&#8217;s an invitation from &#8220;The View From The Bay&#8221; for January 26th. If you can, please come and support me! FROM ABC-TV: I would like to extend a special invitation to Sandra J. Shepard&#8217;s friends, family and colleagues to be in our studio audience the day that [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/04/abct/</link>
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		<title>The First Full IronTeam Workout in 2010</title>
		<description><![CDATA[Sunday Morning and it was time for IronTeam Training! Met Iron Mel at the Larkspur Ferry at 6:30AM. Thank goodness I had blogged about the workout &#8211; I somehow had thought it was Saturday (which was the Bike Marker) &#8211; and Mentor Margaret saw my post and let me know that being at the Ferry [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/04/the-first-workout-in-2010/</link>
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		<title>A few thoughts and catch-ups&#8230;new bike marker set; 3 flats in a row; etc.</title>
		<description><![CDATA[&#8220;Happiness is nothing more than Health and a Poor Memory.&#8221; I haven&#8217;t blogged in a while, so I think I will start with today and go backwards/ through my Tweetlog: Today we had a Bike Marker set. We did it on the same course as last time &#8211; though this time, we marked out the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2010/01/02/a-few-thoughts-and-catch-ups-new-bike-marker-set-3-flats-in-a-row-etc/</link>
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		<title>Holiday Week &#8211; A Bit Behind on the Diary</title>
		<description><![CDATA[&#8216;Tis the season and all that &#8211; which basically means something had to &#8220;give&#8221; and that something was posting on the blog. Not the training, I&#8217;m happy to say! This week, after the aborted Bike Ride (see previous post), we had Monday off, then Tuesday was an hour of Progressive Load training on the bike [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/25/xmas/</link>
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		<title>Spirit Cape Photographs</title>
		<description><![CDATA[Here are some photographs of the spirit cape &#8211; and also of me wringing out my bike gloves, after the 30 mile bike ride that we had to &#8220;abort&#8221; at 18 miles, when it was PELTING down with rain! (The photo below is me mugging it up after receiving the cape during our bike training [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/21/spirit-cape-photographs/</link>
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		<title>Episode 19: The Spirit Cape Speaks, a couple of Tune Snippets, and my current favorite quote.</title>
		<description><![CDATA[On Saturday, I received the Leukemia &#38; Lymphoma Society Team In Training Ironteam Spirit Cape, and this podcast details what happened next that day while inspired by the cape.  Happy holidays, and be sure to check out the blog for some photos. As promised, CLICK HERE for the link to my donation page &#8211; remember, [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/21/1221/</link>
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		<title>Sick Sick Sick</title>
		<description><![CDATA[I am SO DONE being sick! H finally convinced me to go to the doctor &#8211; I have an appointment at 4:00. The last exercise I did was a couple days ago &#8211; I did the bike trainer workout, but I just couldn&#8217;t face the pool, and it was kinda downhill from there. Margaret (my [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/17/sick-sick-sick/</link>
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		<title>What We Are Doing This For: Hank The Vineman Marshall</title>
		<description><![CDATA[I was really sad that I couldn&#8217;t stay to meet our Honorees at the Sunday workout. I am really looking forward to it. But we received the following email from Sedonia (our swim coach) today, and this made me so sad&#8230;and determined at the same time. Take a read: Hey Team, If anyone is yearning [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/15/what-we-are-doing-this-for-hank-the-vineman-marshall/</link>
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		<title>I forgot! My favorite story from yesterday!</title>
		<description><![CDATA[Thank goodness I send myself little cryptic notes on email! In my &#8220;update&#8221; on the last post, I forgot my FAVORITE thing that happened yesterday! After I left the Team Training, I called H and he asked if I&#8217;d like him to take me out for my &#8220;Second Breakfast&#8221; (yes, me and the hobbits). I [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/14/121309/</link>
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		<title>I hate being sick&#8230;</title>
		<description><![CDATA[&#8230;ick, ick, ick. Have been fighting a cold now since about Wednesday &#8211; H brought it home (bad husband!) and it finally &#8216;caught hold&#8217; this weekend. On my last post, I mentioned that I was supposed to do a  Bike/Run and then realized I had misgauged my time &#8211; which meant I took Thursday off [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/14/i-hate-being-sick/</link>
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		<title>Swim and Run, Bike and Run</title>
		<description><![CDATA[Yesterday was a Swim and Run &#8211; 1750 yard Swim, then 10 minute &#8220;jog&#8221; and 30 minute &#8220;run easy.&#8221; The swim was pretty fun &#8211; I really like that pool. It&#8217;s frustrating because I still take SO many strokes to get across the pool, though I feel confident. I know it&#8217;s because I don&#8217;t kick. [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/10/swim-and-run-bike-and-run/</link>
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		<title>Short Post: Swim and Sick (Ick)</title>
		<description><![CDATA[Yesterday I just felt punk most of the day and then last night I wound up in bed, speaking with a client, shivering with my laptop on my lap! Oy! By about 4:00 a.m. I had lymph nodes like golf balls &#8211; but I explained to my body that HEALTH was where it was at [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/08/short-post-swim-and-sick-ick/</link>
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		<title>Bike Marker Set Sunday: Riding in a Bike Gang (Whirrr&#8230;Click!) &#8211; being &#8220;Out Of The Money&#8221; &#8211; Mom Tries to Kill Me</title>
		<description><![CDATA[Sunday Iron Mel and I met the local &#8220;gang&#8221; at Nicasio for a Bike Marker Set. Our Mentor Margaret, Les the Marin Bike Coach, Jen, and one of Les&#8217;s friends, Mel and I did the set together. (The photo to the right is Iron Mel &#8211; on the left &#8211; and Mentor Margaret &#8211; on [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/07/1206/</link>
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		<title>Today&#8217;s Workout</title>
		<description><![CDATA[Today, back to a far-away world in the East Bay (or as Iron Mel calls it, &#8220;unPleasant Hill,&#8221;) to work out with the IronTeam. We started out doing a Run workout &#8211; warm up for 10 minutes, and then we did 800s. The way it worked was that you were matched up with 2 other [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/05/todays-workout/</link>
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		<title>Comparison: Last Swim Marker Set to this New One</title>
		<description><![CDATA[So, this is what I got from Sedonia, the swim coach, last night (after I sent her my crazy math&#8230;and asked if my time sucked &#38; if I did the math right): Ok so now that we have established that you don&#8217;t suck&#8230;and now that I&#8217;ve had time to crunch out those numbers here goes the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/04/swim-marker-2/</link>
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		<title>New Playlist from Da Snipah (and 1st Swim Marker Set time)</title>
		<description><![CDATA[Today is a &#8220;Swim Marker Set&#8221; &#8211; we have to warm up, do a few drills, then swim 800 yards continuously at &#8220;race pace&#8221; and report our time back to our coaches. I&#8217;m off to do it in about 10 minutes. Last night I received a CD of Toonz from my BFF Melissa Horwitz (a/k/a [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/03/new-playlist-from-da-snipah/</link>
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		<title>CouchPotatoWoman to IronWoman at the Louisville Ironman 2010</title>
		<description><![CDATA[Yes, I have finally put mouth to microphone to podcast about what&#8217;s been going on for the last month &#8211; namely, my Quest to be an Ironwoman in 2010! It all started with Tony Robbins&#8217; Unleash The Power Within&#8230;but if you want to hear more, I guess you should take a listen! As promised, CLICK [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/02/20091202babg/</link>
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		<title>Short Run and Playlist</title>
		<description><![CDATA[Today was a &#8220;short&#8221; run (40 minutes). I&#8217;m still concerned when I read I was supposed to get about 5.0 miles, and I actually got 2.6. That makes me 1/2 as fast as I should be. H actually wants to map out the &#8220;cut off&#8221; (or &#8220;chip&#8221;) times for the Louisville Ironman, so that I [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/02/1202/</link>
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		<title>Bike Trainer Workout (Hill Climb) and Playlist</title>
		<description><![CDATA[OK, I admit it. In all the years that I was training for triathlons (a billion years ago when Dinosaurs roamed the Earth), I NEVER really trained for the bike part. And it was always my undoing. I didn&#8217;t really &#8220;know how&#8221; to train for the Bike. I also didn&#8217;t know how to train for [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/01/1201/</link>
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		<title>Swim/Run Brick and Playlist</title>
		<description><![CDATA[Today was a Swim/Run Brick. The Swim was 1600, mainly of drills. I&#8217;m concerned because my left arm is still numb from the bike ride on Sunday. Just not sure what to make of this. I have good gloves, I&#8217;m trying not to &#8220;lean&#8221; on that side, etc. &#8211; but it is even waking me [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/12/01/diary-5/</link>
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		<title>35 Mile Bike Ride with H</title>
		<description><![CDATA[I moved things around this weekend from the Training Schedule, because H wanted to do the 35 mile bike ride. So instead of doing the ride yesterday in Sonoma/Napa with the Coached Team, I did it today with H. That also means that I moved the &#8220;rest day&#8221; to yesterday &#8211; and the Swim/Run to [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/29/35-mile-bike-ride-with-h/</link>
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		<title>How The Economy Affects Your Sex Life: Interview on Your Time With Kim (talk radio)</title>
		<description><![CDATA[HEY! Sheila Stewart and I were interviewed on the talk radio show Your Time With Kim on How the Economy Affects Your Sex Life. Sheila and I met a while back when we were each speaking at a gig, and then I interviewed Sheila a few podcasts back. We had so much fun, we put [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/28/ytwk/</link>
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		<title>Swim Today Plus Playlist and as a BONUS, &#8220;Major Tom&#8221; lyrics in English &amp; German</title>
		<description><![CDATA[Today I got to the pool and realized I had left my workout on the passenger seat of the car! D&#8217;oh! I did remember it was 1750, and that the beginning was a 300 warmup, then the usual drills (3&#215;50 of on back/swim then &#8220;catch up&#8221;/swim then scull/swim), and I knew there was a 300 [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/27/swim-today-plus-playlist/</link>
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		<title>Happy Turkey Day! Recipes, Run and Playlist</title>
		<description><![CDATA[Got up this morning, and H and I got to work preparing for Thanksgiving. First, wild mushroom soup (serves 6): 2 lbs wild mushrooms, 1/2 c unsalted butter, 1/3 cup chopped green onions, 6 garlic cloves, peeled, 3T flour, 6 cups chicken stock, 3/4 c heavy cream, 2 tsp tarragon, 1/4 cup Creme Fraiche, 1 [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/26/diary-4/</link>
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		<title>My first &#8220;brick&#8221; and its Playlist</title>
		<description><![CDATA[This was my view for an hour yesterday as I sat on my bike trainer on the driveway, peddling away. Well, until dusk, then dark &#8211; then I wasn&#8217;t seeing much of anything (smile). Yesterday&#8217;s workout was a &#8220;brick&#8221; &#8211; meaning 2 disciplines right after each other. First, the bike for an hour. This involved [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/26/diary-3/</link>
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		<title>Week 3 Begins! A Trip to Bodega Bay, Swimming with Iron Mel, Playlist, $250 Donation!</title>
		<description><![CDATA[Week 3 is here! Here is my schedule at a glance&#8230;and then a bit about what I&#8217;ve done so far! :-) THE WEEK AHEAD MONDAY – Off day. TUESDAY – Swim 60’ (total 1850) &#38; Strength 40’ WEDNESDAY – Bike 60&#8242; &#38; Run 20&#8242; THURSDAY – Strength 40’ (Turkey Day: gobble, gobble!) FRIDAY – Swim [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/25/week-3/</link>
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		<title>Run workout and Playlist</title>
		<description><![CDATA[Ran today with H. It was 10 minute warmup, then run 8 minutes, walk 2, for an hour (then warm down). Also Strength workout (same as before) H said he didn&#8217;t mind if I ran in my headset, which he knows helps me gut it out. I hadn&#8217;t set up a Playlist though, so the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/22/run-workout-and-playlist/</link>
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		<title>Dear Coach Helen&#8230;</title>
		<description><![CDATA[[this is a note I just sent to Coach Helen, cc'ing, of course, Head Coach Dave. With respect to what I just blogged about - the fact Coach Dave said I had to have "stiffer shoes."] Dear Coach Helen: As you know I want to be sure I do well on the Ironman, and I [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/21/dear-coach-helen/</link>
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		<title>Bike Training, Swim, Iron University</title>
		<description><![CDATA[Today was another coached workout &#8211; we did bike drills, a LOT of swimming, and then learned more about the bike. It was at Redwood High, where I went to high school. W-O-W, the school is beyond gorgeous now. Landscaping, HUGE pool, the works. W-O-W. First we did drills on a &#8220;trainer.&#8221; The last time [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/21/bike-training-swim-iron-university/</link>
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		<title>Swim Day (with Playlist) and Run Day</title>
		<description><![CDATA[OK I really should have taken photos. Next time. I am SURE there will be MANY &#8220;next times&#8221;! Just picture here a drowned rat grrl from running, and a swim workout with a flashlight on it! I did the swim workout at about 7:00 p.m. yesterday, because I had a meeting from 3:00 to 6:00 [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/20/diary-2/</link>
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		<title>Tennessee Valley Run with Paula</title>
		<description><![CDATA[Today we were to do Strength Training (I think), and then do another Run/Walk combo for about 40 minutes (5 min/1 min). It was a &#8220;buddy run,&#8221; and Paula, another lawyer I&#8217;d met at the Kickoff, and I met at Tennessee Valley. Paula is an old hand at this &#8211; she actually did the Lavaman [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/18/tennessee-valley-run-with-paula/</link>
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		<title>Strength and Bike/Cadence workout plus Playlist; Louisville Ironman link!</title>
		<description><![CDATA[First of all &#8211; if you&#8217;d like information on what I&#8217;m going to do next year, here is the link for a TV presentation of the 2009 Louisville Ironman. This will show on Thursday. OK, maybe I shouldn&#8217;t watch, I&#8217;m already signed up! Today, I tried a trick that Iron Mel mentioned to me when [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/17/strength-and-bikecadence-workout-plus-playlist-louisville-ironman-link/</link>
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		<title>Ironman Movie, Stats/Maps for Louisiana Ironman, Remembrances from Previous Races</title>
		<description><![CDATA[First of all, check this out Pretty exciting, eh? Many folks who are considering sponsoring me through a tax-deductible donation on my fundraising website are curious what each of the miles &#8220;mean&#8221; for Ironman Louisville. This is the best I can find out (especially with respect to the times that you need to meet to [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/17/diary/</link>
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		<title>My Favorite New Quote, from the TV Show &#8216;Bones&#8217;</title>
		<description><![CDATA[Abide by the exhortations to joie de vivre, that you may be borne aloft on the trembling wings of giggling angels. ~ Chef Gordon Gordon Wyatt, Bones (episode &#8220;The Dwarf In The Dirt&#8221;)]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/16/my-favorite-new-quote-from-the-tv-show-bones/</link>
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		<title>Swim Workout &amp; Playlist; My Favorite Comment from the Weekend</title>
		<description><![CDATA[Today was another Swim workout, and I decided to do the &#8220;Group 2&#8243; workout to see how it would go. That workout was: WarmUp    300 EZ 3&#215;50 25 kick on back/25 free    RI 10&#8243; 3&#215;50 25 Catch Up (CU)/25 free    RI 10&#8243; 3&#215;50 25 scull/25 free RI    10&#8243; 3x 25 kick back    RI 10&#8243; [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/16/swim/</link>
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		<title>Why We Are Doing This: Peter Warmerdam</title>
		<description><![CDATA[Another friend claimed by a cancer that I am running to cure: Peter Warmerdam. On November 7th, Peter passed away suddenly after a most courageous battle with Leukemia. He will be remembered as a man of faith, integrity, and spirit, who loved his family deeply. He is survived by: his son Matthew Warmerdam and Wife [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/16/why-we-are-doing-this-peter-warmerdam/</link>
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		<title>Run and Swim: First Team/Coached Workout</title>
		<description><![CDATA[Yesterday, Moddie and Iron Mel and I drove together from Marin to Seattle &#8211; oh I mean Pleasanton :-) We had some pretty funny issues with Ms. Toyota (as Mel called the GPS in my van). &#8220;She&#8221; sent us a different direction than the written instructions &#8211; we wound up trusting the written instructions instead, [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/16/run-and-swim-first-teamcoached-workout/</link>
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		<title>Bento Box &#8211; who knew??</title>
		<description><![CDATA[So, today was the 20 mile coached bike ride, with our Team In Training team. I had pretty much worked myself up into a lather about it, grumbling about the use of words like &#8220;easy&#8221; anywhere close to &#8220;rolling hills&#8221; and &#8220;20 miles.&#8221; I got to Redwood High School early, and met the other folks. [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/14/bento-box-who-knew/</link>
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		<title>Down and Down</title>
		<description><![CDATA[Today is a &#8220;Down Day&#8221; on the triathlon schedule. And it&#8217;s a down day for me, too. Last night H &#8220;sat me down&#8221; (after I was complaining how exhausted I was &#8211; went to bed in the very early evening in fact), and said that he had been &#8220;thinking about it&#8221; and this &#8220;Ironman thing&#8221; [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/12/down-and-down/</link>
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		<title>Run and Strength Day (including run playlist)</title>
		<description><![CDATA[Tunes for today&#8217;s run: Scar That Never Heals, Jeremy Fisher My Sharona, The Knack Pony, Far She&#8217;s Got The Who-Hoo, Sugar Ray Jerk It, Thunderheist Single Ladies, Beyonce Daniella, John Butler Trio Get The Party Started, Pink Mony Mony, Billy Idol Fuego, Pitbull HipHip ChinChin, Club des Belugas In These Shoes?, Kirsty MacColl U Can&#8217;t [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/11/run-and-strength-day-including-run-playlist/</link>
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		<title>First Training Bike Ride</title>
		<description><![CDATA[So, today the workout was as follows: Warm-up 10 minutes in middle-middle chainrings. Repeat the following drill set TWICE. Stay in big ring up front the entire workout, Shift to 3rd from largest ring in back. Alternate removing one foot from the pedals for one minute at a time, returning to two footed pedaling for [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/10/first-training-bike-ride/</link>
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		<title>Why We Do This: My Brother&#8217;s Brother</title>
		<description><![CDATA[So, is this the most gorgeous family you&#8217;ve ever seen, or what? This is my brother Jeff&#8217;s brother, David. Yeah, that sounds weird. Let me explain. Jeff and I met at the Kindergarten bus stop when we were like 5 years old. We hit it off and perhaps more importantly, our moms hit it off. [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/09/my-brothers-brother/</link>
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		<title>Why Tony Robbins&#8217; Unleash The Power Within can be hazardous to your&#8230;</title>
		<description><![CDATA[&#8230;couch potato time!!! This is HOW I got on my &#8220;Ironman quest.&#8221; Back in the summer, I went to Tony Robbins “Unleash The Power Within” (the “firewalk thing&#8221;) with my bff Maria. I was pretty depressed about the economy, my sorry state of health and fitness (haven’t really committed to working out since 2006), and [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/09/upw-story/</link>
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		<title>Team In Training IronTeam kickoff; first training day</title>
		<description><![CDATA[Arrrrgh &#8211; just had a computer hiss-fit and it pulled down what I had already written here. Grrrrr&#8230;OK, &#8220;hit Save hit Save hit Save.&#8221; There now I might remember it&#8230; SO, yesterday was Kickoff day for the Leukemia &#38; Lymphoma Society&#8217;s Team in Training. I had a couple of &#8220;familiar faces&#8221; there &#8211; Lizzie Duemig [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/08/team-in-training-ironteam-kickoff-first-training-day/</link>
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		<title>Forefoot Running</title>
		<description><![CDATA[Thanks to Kelownagurl, here is a link to an article on Forefoot Running. I am posting it here because I will be able to find it again. Hey, a cluttered brain is next to godliness&#8230;because the devil would get STUCK in there sortin&#8217; stuff out. S]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/05/forefoot-running/</link>
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		<title>Story about Mike Pigg; My first triathlon; Bike Tune-Up; Cycling thoughts.</title>
		<description><![CDATA[Saturday is &#8220;D Day&#8221; &#8211; the first day with Team In Training where they get to see my face and hand me a training schedule. Yikes. I&#8217;m getting more and more &#8220;wary&#8221; about the whole thing as time progresses, but I am also listening to more triathlon-related podcasts and starting to feel a bit more [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/05/story-about-mike-pigg-my-first-triathlon-bike-tune-up-cycling-thoughts/</link>
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		<title>Husbands Hear Weird</title>
		<description><![CDATA[Before I signed up for the Louisville Ironman Triathlon in August 2010, I actually called and discussed it with my husband. We were on the phone for quite some time, discussing time commitment, work versus workout, and lots of things like that. I was actually trying to convince him to do it with me &#8211; [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/11/03/husbands-hear-weird-interview/</link>
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		<title>Why We Do This: Team In Training Update</title>
		<description><![CDATA[I received the following note from a long-time friend of mine. We recently hooked back up via Facebook (isn&#8217;t Facebook great?) She saw that I was training for the Ironman through Team In Training, and shared the following: My dad was diagnosed with Non-Hodgkins Lymphoma in 1994. After receiving his initial treatment, he suffered a [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/10/29/why-we-do-this-team-in-training-update/</link>
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		<title>Light Your Fire!</title>
		<description><![CDATA[I got out and swam today &#8211; and the fire is LIT! I haven&#8217;t been in a pool, really swimming, for about 3 years. Wow. I forgot how much I like it. OK, so I only did 10 lengths kicking, 16 lengths freestyle (one beat kick), 10 lengths kicking, and then 2 lengths going as [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/10/28/light-your-fire/</link>
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		<title>My Heart Skips a Beat . . . My First Donation!</title>
		<description><![CDATA[HALLELUJAH! I&#8217;m so excited. I can&#8217;t even believe it. I received my first donation towards the IRONMAN. One of my teammates, Maria Afan, is an &#8220;old hand&#8221; at doing Team In Training. She has done two marathons through them &#8211; one in Rome (GO GRRL!) and one recently in San Francisco. Maria is actually a [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/10/28/my-heart-skips-a-beat-my-first-donation/</link>
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		<title>How far IS 140.6 Miles?</title>
		<description><![CDATA[The Ironman is: 2.4 miles swimming: That&#8217;s like swimming from My House, down River Oaks, down 5th Avenue, all the way to Whole Foods. I guess I get to stop and stretch there. OR (thanks for this one, Maria A!), it&#8217;s 154 lengths (77 laps) in an Olympic-sized pool &#8211; and as most of us [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/10/27/how-far-is-140-6-miles/</link>
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		<title>Louisville Ironman Triathlon and other Insanities</title>
		<description><![CDATA[Yup &#8211; I&#8217; m at it again! So. I&#8217;ve been complaining (b*tching and moaning basically) since 2006 about being out of shape &#8211; and doing nothing about it. Oh sure, I would rally for a while around swimsuit season (or if $ was on the line . . . we did a &#8220;Biggest Loser contest [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/10/27/louisville-ironman-triathlon-and-other-insanities/</link>
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		<title>Power-Inject Your Marketing: My Interview on Sheila Stewart DivaToolbox Radio</title>
		<description><![CDATA[Hey! I had a couple of interviews last week, and I&#8217;m going to give it a go to upload them here! In this interview, Sheila Stewart and I discuss Marketing In The New Economy. Wish you had a large corporate budget for marketing, yet know you are on a shoe-string budget? Know that every dollar [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/10/19/divatoolbox-interview/</link>
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		<title>Episode 17: Keeping Your Sex Life off Life Support, And What Men REALLY Want</title>
		<description><![CDATA[In this, the final episode in my &#8220;Sex and Sensuality&#8221; series, I discuss sensuality and some of the differences between men and women. I also discuss human sexual response and how you, as a fEmpowered woman, need to get over yourself and get involved in your own sex life. This episode ends with my visit [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/09/20/episode-17-keeping-your-sex-life-off-life-support-what-men-really-want/</link>
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		<title>Episode 16: Sex Facts, Tips, and a Game to Play with your James</title>
		<description><![CDATA[This episode is &#8220;Just the Facts, Ma&#8217;am&#8221;! In the penultimate (second-to-last) podcast in the &#8220;Sex and Sensuality&#8221; series, we&#8217;ll discuss lubrication, ben wa balls, vibrators (yes, really!), some sex tips for those of you who just don&#8217;t think that sex is &#8220;that important&#8221;&#8230;and finally, a game to play to excite both you and your James! [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/09/19/episode-16-sex-facts-tips-and-a-game-to-play-with-your-james/</link>
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		<title>BONUS INTERVIEW PODCAST: A Coffee Chat with Balancepreneur Sheila Stewart, Author of Backwards in High Heels</title>
		<description><![CDATA[Here she is &#8211; Ms. Sheila Stewart! You&#8217;ve all heard me talking on a couple of podcasts about our upcoming event in October with Empower180.com in their &#8220;What Women Want&#8221; Series. Sheila and my working subtitle for our part in the series is, Recession proof your relationship: How the economy is affecting you in the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/09/16/bonus-interview-podcast-a-coffee-chat-with-balancepreneur-sheila-stewart-author-of-backwards-in-high-heels/</link>
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		<title>Episode 15: Traits of Sex Goddesses</title>
		<description><![CDATA[Yes &#8211; it&#8217;s ME again! In this episode, we discuss James Bond and marriage for a bit &#8211; yes, Bond got married, if you didn&#8217;t know that! &#8211; and then we move on to reclaiming your sensual spark, and some easy traits that us Mere Mortals could adopt that Sex Goddesses use to rock their [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/09/15/episode-15-traits-of-sex-goddesses/</link>
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		<title>Episode 14: Take Charge Of Your Relationship</title>
		<description><![CDATA[This episode starts a series about taking charge of your relationship with your James &#8211; ending ultimately with a podcast just about S-E-X! But in this one, we talk about taking charge of your relationship, and how taking care of your James can change YOUR life.  If you think that you&#8217;re a Bond Grrl but [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/09/15/episode-14-take-charge-of-your-relationship/</link>
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		<title>BONUS INTERVIEW PODCAST: Look your Bond Grrl Best with Bianca Stark-Falcone, Certified Image Consultant</title>
		<description><![CDATA[Hey! Today, we have a telephone interview with Bianca Stark-Falcone, a certified image consultant from Well Dressed. Bianca and I had a lot of fun, and she explained how you can get to your &#8220;core&#8221; Bond Grrl best with your own unique Style Recipe! In the podcast, you will hear me mention a non-profit that [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/09/08/bonus-interview-podcast-bianca-stark-falcone/</link>
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		<title>Julie &amp; Julia &#8211; saw movie with Julia&#8217;s friends: their reviews, plus a never-before-seen Julia Child Recipe</title>
		<description><![CDATA[The other week, I went with my mom (still the queen of food PR at 70+ &#8211; she did PR for first AIWF conference plus the Harvest Festivals, etc.) and Shirley Sarvis to see the movie &#8220;Julie and Julia.&#8221; It was great, because after the movie, the San Francisco Professional Food Society (SFPFS) had a [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/08/18/julie-julia-saw-movie-with-julias-friends-their-reviews-plus-a-never-before-seen-julia-child-recipe/</link>
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		<title>Stiletto Spy School &#8211; Yeah, I&#8217;m pissed</title>
		<description><![CDATA[So. I&#8217;ve received the following link: http://today.msnbc.msn.com/id/32218342?gt1=43001/from/ET about 50 times now. Yes, this is exactly what I said I was going to do after writing Fempowerment: A Guide To Unleashing Your Inner Bond Girl. In fact, if you look at their shirts, their &#8220;gal&#8221; looks suspiciously like mine. Bitter, party of one&#8230;. I hate that [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/08/13/stiletto-spy-school-yeah-im-pissed/</link>
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		<title>Want to see a photo of me laughing my *ss off?</title>
		<description><![CDATA[Check out this link: http://www.ewomennetwork.com/conf2009/index.html   Can you find me? It&#8217;s just a for a second, but I am REALLY laughing. Clue: I&#8217;m wearing orange (how unusual).   S]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/07/08/want-to-see-a-photo-of-me-laughing-my-ss-off/</link>
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		<title>The Uniform Project</title>
		<description><![CDATA[Feisty found this great website &#8211; check it out, VERY Bond Girl! The gal who is running this has decided to wear the same &#8220;little black dress&#8221; every day for the year (7 identical dresses, rather, for laundry purposes), and accessorize it differently every day. Check it out!  The Uniform Project.  ]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/07/08/the-uniform-project/</link>
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		<title>If you are what you eat&#8230;</title>
		<description><![CDATA[&#8230;I am a huge HUGE hunk of blue cheese, baguette, bell pepper, tomatoes, meatballs, and a couple glasses of wine. Sounds pretty good, eh? The problem is &#8211; this is what I ate when I returned home from a FABOO workshop (more on that in a second) &#8211; at 11:00 last night! And then SLEPT [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/07/08/if-you-are-what-you-eat/</link>
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		<title>Boy do I hate working out.</title>
		<description><![CDATA[Yeah, ok, so FINE. I &#8220;admitted it.&#8221; When we were on the 2nd 1/2 of our trip in Peru (you can see the photos at www.facebook.com/fempowerment), we were travelling with a group. In the group was a guy who works out constantly. He couldn&#8217;t BELIEVE that there just wasn&#8217;t SOMETHING that I LOVED to do [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/07/06/boy-do-i-hate-working-out/</link>
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		<title>Entrepreneurs&#8230;Get on Yer Bikes!</title>
		<description><![CDATA[Hey! Thank you thank you thank you to all of you who wrote based on my last posting. I LOVE YOU! I&#8217;m still getting over my Peru &#8220;bug,&#8221; but Cipro seems to be hittin&#8217; it, so I am anticipating being my own happy healthy (hippy&#8230;) self by Monday. Today I even got away from the [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/07/04/entrepreneursget-on-yer-bikes/</link>
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		<title>I hate being such a slacker&#8230;</title>
		<description><![CDATA[So, I have had a few &#8220;pokes&#8221; and emails wondering where I have been! First of all, we just returned from a month in Peru &#8211; yes, practicing all those Chapter 1 Bond Girl packing skills! The plan is to post the photos on my facebook page which is www.facebook.com/fempowerment &#8211; I have sorted them [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/07/02/i-hate-being-such-a-slacker/</link>
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		<title>Do you know what will make you happy? Think again!</title>
		<description><![CDATA[Hi everyone, it&#8217;s Bond Girl Feisty again (aka: Julie). This time I&#8217;ve got an important question for you: Do you know what will make you happy? I bet you think you do. How many times have you said, &#8220;I&#8217;ll be happy when I get a new job?&#8221; Or, &#8220;All I need to be happy is a [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/05/28/do-you-know-what-will-make-you-happy-think-again/</link>
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		<title>The universe is like a sales clerk (by Feisty)</title>
		<description><![CDATA[Hi everyone! Bond Girl Feisty here (aka Julie), and I&#8217;ve been thinking lately about the law of attraction. We&#8217;ve heard a lot of people talking recently about asking the universe for things (in terms of career, relationships, etc.). This morning, I came up with a way of looking at this interaction that I think is pretty [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/05/26/the-universe-is-like-a-sales-clerk-by-feisty/</link>
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		<title>What Does a Grrl Do With Her Old Bras?</title>
		<description><![CDATA[I went to a talk the other night with Bianca Stark-Falcone (www.bwelldressed.com) about undergarments, and the need to be sure yours fit, are not stretched out, and the like. So, what does a grrrrl do with her cast-off brassieres?   Enter the Bosom Buddy Recycling Program (www.brarecycling.org). Johnny and Elaine Birks-Mitchell are the founders of [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/05/23/what-does-a-grrl-do-with-her-old-bras/</link>
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		<title>Professionally Speaking: Basic Intellectual Property Concepts for Speakers</title>
		<description><![CDATA[OK, OK, I know, this isn&#8217;t &#8220;really&#8221; Bond Girl material &#8211; but I&#8217;m really pleased to say that I have been featured in the Magazine Professionally Speaking, a Magazine for the National Speakers&#8217; Association. What a great week &#8211; I&#8217;m being honored as a Woman In Action by the Women&#8217;s Initiative at their Gala, I&#8217;m in [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/05/11/professionally-speaking-basic-intellectual-property-concepts-for-speakers/</link>
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		<title>Pole Dance Your Way to Empowerment</title>
		<description><![CDATA[Was out walking the dog today, and a neighbor stopped me &#8211; I&#8217;m featured in the San Francisco Chronicle, Datebook section, today. Let&#8217;s keep the Chron in biz &#8211; everyone go get a copy! :-) Go! Go! Shoo! :-)]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/05/11/pole-dance-your-way-to-empowerment/</link>
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		<title>Swine Flu</title>
		<description><![CDATA[OK, yes, I am taking this seriously. But I got these and&#8230;they really made me laugh. Where did Swine Flu Come From??? This might &#8216;splain it&#8230;  And&#8230;how&#8217;s about a little Winnie The Pooh for ya?  ]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/05/04/swine-flu/</link>
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		<title>&#8220;Stand By Me&#8221; Around the World.</title>
		<description><![CDATA[Check This Video Out. It&#8217;s the song &#8220;Stand By Me,&#8221; and a guy used a standard microphone and laptop and did a &#8220;virtual band&#8221; version of it. Listen all the way to the end &#8211; it&#8217;s great. I&#8217;d love to see a followup where he takes this to the artists (especially the two who started it, in L.A. [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/05/02/stand-by-me-around-the-world/</link>
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		<title>What Money Can&#8217;t Buy (Marc &amp; Angel Hack Life)</title>
		<description><![CDATA[This blog is one you really shouldn&#8217;t miss. It&#8217;s so wonderful to read. I&#8217;m republishing Marc and Angel&#8217;s &#8220;What Money Can&#8217;t Buy&#8221; blog, but please go to their website and read the Comments (and add more of your own!) There are some great additions to be found in the Comments to this post. It reminds [...]]]></description>
		<link>http://www.beabondgrrl.com/blog/2009/05/02/what-money-cant-buy-marc-angel-hack-life/</link>
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