I escaped! – 2013 Escape from Alcatraz Triathlon –

The 30th annual Escape from Alcatraz triathlon took place on March 3, 2013 in beautiful San Francisco. This multisport adventure is one of the world’s most beautiful and most famous swim-bike-run events. Each year Hypercat Racing and coach Rachel Casanta helps guide athletes from all over the world in the preparations for this event. Her “Alcatraz triathlon” training plans are used by first time Alcatraz participants and podium finishers alike with great success. Below is a note from one of this year’s Hypercat Racing Alcatraz triathlon program participants.


I wanted to thank you for the plan you provided us to prepare for the Alcatraz race.  Despite arthroscopic knee surgery in November, a hip flexor injury in January and a bad case of respiratory flu in February, I made it through the race under my goal time of 3 hours.  I credit the plan you put together for much of what I consider to be a very successful race.  Thank you…and best of luck with the remainder of the 2013 season!

Tim Thompson


Jaguars Dig Deep at XC Championships

Getting Ready

Getting Ready

The tough-as-nails trio Krista Gon, Aline Bertrand and Nicole Wong represented International High School at the BCL League Cross Country Championships at Golden Gate Park in San Francisco on Thursday. The girls faced racing the championships without the company and support of teammates Hadley Thayer, Abbey MacPhee and Foreste Peterson, but stood ready for the challenge.  Under the damp and drizzly conditions, the girls triumphed on the rain soaked course.
Listening to final instructions.

Listening to final instructions.

Captain Krista Gon, a ninth grader, has battled shin issues most of the season. Still, she has persevered and stayed committed to her team and the race. She has been able to maintain her fitness, in spite of a reduced training regimen. With great focus, Krista held her pace, averaging 8:33 per mile over the 5k-race course. Krista had an impressive finishing kick, giving it her all on the course.

Go Krista!

Go Krista!

Krista’s stats for the season so far:

10/30 – BCL Champs – 8:33 ave mile (3.1 miles)

9/16 – BCL Meet 1 – 8:33 ave mile
(3.1 miles)

9/10 – College Prep – 7:59 ave mile
(2 mile)




Freshman Aline Betrand has been to virtually every, single practice of the season and she hasn’t missed a meet. Aline celebrated her 13th birthday and didn’t miss practice. Her commitment shows, look at her improvement over the course of the season. Hard work = improvement! Way to go Aline.

Way to go, Aline!

Way to go, Aline!

Aline’s Stats

10/30 – BCL Champs – 8:38 ave mile

10/21 BCL Meet 3 – 8:38 ave mile

10/14 BAC Challenge – 8:54 ave mile

10/7 – BCL Meet 2 – 8:52 ave mile

9/16 – BCL Meet 1 – 9:05 ave mile

9/10 – College Prep – 9:07 ave mile

Ninth grader Nicole Wong is a key player on the girls team, bringing a lot of spunk and spirit. She likes to sprint and is learning that she can run fast over 3 miles. Way to go, Nicole. Nicole is on the right.

Just before the race.

Just before the race.

Nicole Wong
10/30 – BCL Champs – 9:39 ave mile
10/14 – BAC Challenge – 9:26 ave mile
9/16 – BCL Meet 1 – 9:19 ave mile
9/10 – College Prep – 9:12 ave mile

Our next meet is the North Coast Section Championships in Hayward on 11/22/08.

All photos are courtesy of Bruce Peltier – thank you Bruce!

Weekend Race Results

Richmond YMCA Homefront 5k Results
Coach Rachel finishes in 1st place winning the women’s 3.1 mile footrace.
San Jose Rock N Roll Marathon Results
Hypercat Grant Curry is continuing his preparation for the Stinson Beach 30k.
He ran the San Jose Rock N Roll and finished in 1:41:35 for the 13.1 mile race.
Way to go Grant!