A Windy Birthday

Posted on March 31, 2007 by joannealisonfox

Bronwyn and I went for a windy run from my place to Three Road park in Richmond. Bronwyn biked from her place to mine, which apparently takes exactly 1h10min. I woke up tired today and found myself navigating the day in a bit of a tired haze. Nonetheless, we were both noticing how amazing it feels to be able to run 1.5hrs and feel like we’re having an easy day.

It was a busy day with Torbin’s birthday and a wonderful surprise dinner party with Jane, Dave, Rob, and Jenna. After a homemade waffle birthday brunch, we had a really nice dinner with a couple of appetizers, two salads, our local steaks, and a decadent dessert. Pulling off the house tidy, driving around town for errands, the dinner prep, and socializing without totally bonking was a serious victory for me. Although I did send everyone home for an early night, I feel like we’re managing the balancing act of life and training pretty well these days. Torbin is a wonderful teammate in this respect. He’s pulling a lot of extra weight for me these days.

easy run 1h30min
Avg HR 132

Storm the Wall

Posted on March 30, 2007 by joannealisonfox

There’s an active energy on campus today. Music, young undergrads, hot bikes, short shorts, men in speedos, sunshine, and cheers coming from over by the wall. I couldn’t help but watch. Fittingly, I think I watched the IronMan competition – where individual guys swim 225 yards, sprint 450m, cycle 2.8km and run 1km. Then, they are faced with a 12ft wall. In the IronMan event, the guys have only one helper, and he’s reaching down from the top of the wall. Following along with the crowds, I laughed, cheered, held my breath, chuckled and collectively sighed with relief as I watched each guy get up and over the wall. Some guys practically hopped over. Other guys worked so hard it almost hurt to watch. One guy jumped, missed, tried again, failed, jumped, failed (his hand just barely slipping out of the helpers hand twice), jumping, trying again… and then, just like that, he was over.

I’m sure I’ll have my own mental and physical walls to deal with at IronMan. What I learned today is that as long as you’re ready for the wall, and you just keep trying, you’ll get over it eventually. No one cares how gracefully you made it over. It’s all about celebrating when you get to the top.

bike commutes
easy – ~2hr, can’t find my bike computer
morning Steveston – UBC
afternoon UBC – Science World

Pacing

Posted on March 29, 2007 by joannealisonfox

Mentally, I wasn’t feeling into this workout today. However, it’s amazing what you can accomplish if you just set your body to autopilot. Jessica and I paced this run together. The run was 3mile (1/2 a lap short of 5km). If I start racing at 7min/mile pace, I’ll be setting PB’s all over the place.

10 min warmup
3mile TT 20:50
splits 7:03, 14:58, 20:50

University of Alberta

Posted on March 28, 2007 by joannealisonfox

I’ve been in Edmonton visiting the University this week. It was busy and I really enjoyed connecting with my colleagues. There wasn’t any time for training but my brain got a workout.

As you can see from this poster, I gave a departmental seminar. Happily, it was well received.

Rendezvous with the Starbuck’s Barista

Posted on March 24, 2007 by joannealisonfox

It was much warmer then expected on today’s ride. I even had my rain jacket stuffed in the back of my jersey for parts. With some advance planning, Alison and I were able to meet up with Stan, Amy and Brian. As a bonus, we also met up with Deb for a loop through Stanley Park. I rode the extra hour to Alison’s house beforehand and dropped my running gear. After the rendezvous, we cruised with the crew towards Horseshoe Bay. Big surprise, it was raining on the North Shore. Alison and I then went for a crisp little run upon our return.

Oh my, I almost forgot to mention! On the way back through Stanley Park, I see this mirage. It looks like a Starbuck’s barista with a tray of coffees. Mmm, how I’d like a coffee right now, too bad we’re riding and no where near a coffee shop. Wait a second, that is a green apron. That guy is a Starbuck’s barista. What’s he doing in the middle of the park? Who cares, take the free coffee. Quick drink it up, before someone takes it away. MMM, long rides and coffee, so good together.

bike
3h20
67km, Avg Speed 20.2km/h
Avg Cad 75
run
25min

Extra Light

Posted on March 22, 2007 by joannealisonfox

Thanks to the US congress, we noticed the extra light at tonight’s run group. I’m all for any initiative that’s estimated to reduce carbon emissions by 10.8 million tonnes, even if it does make my mornings painful.

Tonight’s run felt crisp. My day was crazy busy. I ran most of the loops by myself enjoying the quiet calm feeling of the workout.

run group
10 min warmup
2 x 10 min tempo, with 3min rest
15 min warmdown

Longer Swims

Posted on March 21, 2007 by joannealisonfox

I swam 3km today. I don’t think I’ve ever done that before. The workout took me 1h10min including breaks.

swim
warm up of 100f, 2 x 50k, 200p, 2 x 50 dr, 200f @ 20sR
6 x 50f @ 25sR
1 x 40 min = 2k
100 choice cool down

A Steveston Afternoon

Posted on March 18, 2007 by joannealisonfox

A shorter run today left Torbin and I time for a relaxed afternoon walk into Steveston. We caught the sunshine and I hung out at the coffee shop with Penney while he got a haircut. All round, a good way to spend Sunday afternoon.

swim
core emphasis
main set 4 x 200m as 50m w/ 30s, 15s, 5s rest

run
1h12:41
Avg HR 140, Max 164
1h00 HR 100-147

Flying Puddle

Posted on March 17, 2007 by joannealisonfox

Imagine a bucket full of water, flying sideways, propelled by an oncoming bus who has just emptied a West Vancouver sized puddle into the air. Now, see this wall of water flying straight at Bronwyn and I. We both squeak and clench our handlebars expecting the drenching. But the airborne puddle went right between us, missing us both. Even though the flying puddle missed the mark, I was just as soggy from the wet Vancouver weather.

morning ride
3h09:14
60km, Bronwyn’s house to Horseshoe Bay
Avg 19.0km/h, Avg Cad 67
pm
20min core workout
10min stretch

Take the Jump

Posted on March 15, 2007 by joannealisonfox

Oh my, it’s a big day! Today, I will apply for this job. This news, combined with free Starbuck’s, has me bouncing off the walls!

For those of you who know my brother Grant, these crazy pictures are of him skiing in Banff. He’s proud to have made it onto the official ski hill web site. Needless to say, he had me pulling moves like this on my first day out on the telemark skis.

Alive With Sport

A journey of triathlon, training, and everything else

Monthly Archives: March 2007