See Fox do it again...

without the help of a support staff this time (really miss Connie, Dale, Carrie and Kenny being on the side lines for me) I'll be taking on my 2nd tri.

This time I have my entire team at the same race with me and I'm reporting from the comfort of my own bedroom instead of a hotel. Should be a great day tomorrow for a triathlon. I will also have lots of my teammates from last season coming out to check on me and Kenny Ginn with be on the race course with me as well! Its going to be fun!

i'll update my blog after the race...or after teh after party!

lots of love as i close my eyes!

cfox

See Fox in the final stretches...

Wow,

It has been tooo long since I've posted. Training this season has gone well. I've enjoyed my team, but DC has about 170 participants so that makes it hard to get to know people. But we still have found a way to spend our weekends at fundraisers toasting, dancing, and laughing together. Late night empanada trips have become as common as my bike rides around haines point. Life is good and my race is quickly approaching.

Saturday I had a 2hour and 10 min bike ride followed immediately by a run along the national mall for what was supposed to be 50 minutes. One of my participants and I ran together and decided to increase forget about the time and run all the way to the Lincoln memorial...as I passed the WW2 memorial it started to drizzle. As we ran up the steps to the Lincoln it started to rain...in the distance we could see a serious storm brewing so we took a couple of seconds to enjoy the rain and recover from the steps and then ran back. about 10 minutes from the end we stopped running. It was raining so hard and we were so drenched that we were scared we would slip on a marble curb or the rocks on the sidewalk. The entire workout lasted 4 hours once you factored in the stretching.

Sunday we had our first open water swim. I didn't get a great workout in because I saw with the level 1 swimmers who are feeling pretty anxious about their abilities and the conditions on race day. They were slow but steady and we got them through the course. Today I'll run to the gym and bike for a bit tonight.

I have $200 that I still haven't posted to my account from friends...which means I'm 190 away from my minimum. Deadline is friday so if you would like to post please feel free!

http://pages.teamintraining.org/nca/nattri09/cfox

much love,

cfox

See Fox Inspired

See Fox lose the lyrics

As I type this I'm listening to 'We didn't start the fire' by Billy Joel. During my buddy swim today I was doing a good job of focusing on my stroke and form the entire time, so when we got to the final 300 I decided to give myself a break and just swim...which left my brain with nothing specific to think about. So I started to sing to myself and randomly came to this song which has a great beat and is fun, right? However, I could only remember about 15% of the words...so I was just humming and throwing in the phrases like "bay of pigs invasion" randomly. It kept me amused and the 300 was over before I knew it.

For the swimmers out there is there a song you like to swim with in your head? If you are training for a tri with an open water swim my coaches have always recommended singing a song to yourself on occasion so if you get anxious during your race (it happens if you take a kick to the face) you can calm yourself down.

Added the song to my playlist and Kanye was added yesterday as suggested by Kara Goucher (on runners world's list of playlists).

Much love peeps. get out there and move today!

ps. in case you care: the lyrics....

Harry Truman, Doris Day, Red China, Johnnie Ray
South Pacific, Walter Winchell, Joe DiMaggio

Joe McCarthy, Richard Nixon, Studebaker, television
North Korea, South Korea, Marilyn Monroe

Rosenbergs, H-Bomb, Sugar Ray, Panmunjom
Brando, "The King and I", and "The Catcher in the Rye"

Eisenhower, vaccine, England's got a new queen
Marciano, Liberace, Santayana goodbye

CHORUS
We didn't start the fire
It was always burning
Since the world's been turning
We didn't start the fire
No we didn't light it
But we tried to fight it


Josef Stalin, Malenkov, Nasser and Prokofiev
Rockefeller, Campanella, Communist Bloc

Roy Cohn, Juan Peron, Toscanini, Dacron
Dien Bien Phu Falls, Rock Around the Clock

Einstein, James Dean, Brooklyn's got a winning team
Davy Crockett, Peter Pan, Elvis Presley, Disneyland

Bardot, Budapest, Alabama, Khrushchev
Princess Grace, Peyton Place, Trouble in the Suez

We didn't start the fire
It was always burning
Since the world's been turning
We didn't start the fire
No we didn't light it
But we tried to fight it

Little Rock, Pasternak, Mickey Mantle, Kerouac
Sputnik, Chou En-Lai, Bridge On The River Kwai

Lebanon, Charles de Gaulle, California Baseball,
Starkwether, Homicide, Children of Thalidomide

Buddy Holly, Ben Hur, Space Monkey, Mafia
Hula Hoops, Castro, Edsel is a no-go

U2, Syngman Rhee, payola and Kennedy
Chubby Checker, Psycho, Belgians in the Congo

We didn't start the fire
It was always burning
Since the world's been turning
We didn't start the fire
No we didn't light it
But we tried to fight it

Hemingway, Eichmann, Stranger in a Strange Land,
Dylan, Berlin, Bay of Pigs invasion

Lawrence of Arabia, British Beatlemania
Ole Miss, John Glenn, Liston beats Patterson

Pope Paul, Malcolm X, British Politician sex
J.F.K. blown away, what else do I have to say

We didn't start the fire
It was always burning
Since the world's been turning
We didn't start the fire
No we didn't light it
But we tried to fight it

Birth control, Ho Chi Minh, Richard Nixon back again
Moonshot, Woodstock, Watergate, punk rock

Begin, Reagan, Palestine, Terror on the airline
Ayatollah's in Iran, Russians in Afghanistan

Wheel of Fortune, Sally Ride, heavy metal, suicide
Foreign debts, homeless Vets, AIDS, Crack, Bernie Goetz

Hypodermics on the shores, China's under martial law
Rock and Roller cola wars, I can't take it anymore

We didn't start the fire
It was always burning since the world's been turning.
We didn't start the fire
But when we are gone
It will still burn on, and on, and on, and on...

We didn't start the fire
It was always burning
Since the world's been turning
We didn't start the fire
No we didn't light it
But we tried to fight it

We didn't start the fire
It was always burning
Since the world's been turning
We didn't start the fire
No we didn't light it
But we tried to fight it

We didn't start the fire
It was always burning
Since the world's been turning
We didn't start the fire...

See Fox sleep in...

This week has been a busy one and last night I decided to spend my morning sleeping and squeeze a run in at lunch. Then when I was getting ready this morning I saw a message my friend lisa referencing a thumbs down to coach cupcake (Mike, in the middle) and decided to post the pic from the night before cap tex! So this picture is for you lisa! Thumbs up for the thumbs down!

See Fox return to lane 5.

I started out the swim this morning in lane 6 thinking that there was only one lane of level 3 swimmers. So I was sharing the lane with about 5 or 6 other kids that were all faster swimmers than me. I mean these kids were college swimmers and after a while I got frustrated...we were doing 6x100 and alternating between an RPE (Rate of perceived exertion?) of 7 and then 4. I couldn't really tell a difference between the 2 levels for some of them. I think I was swimming at e.an RPE of 7 the whole time and I didn't want to burn out half way through the workout...so...i moved down to lane 5 and was delighted to find out that they were also doing the level 3 workout! Yippie. They were closer to my pace I was still able to push myself to swim strong, but I could chase the person in front of me and never felt like I was holding everyone up.

I can feel the burn in my shoulders this morning. I want to keep it that way if I want to drop 3 minutes off my 1500 meter swim! That means I need to go 12 seconds faster for every 100 I swim. I think it is possible...but I am going to have to keep improving my stroke and pushing on speed drills.

And for Lindz...work on varying your speed. playing with sprint drills will help you build strength and over time efficiency.

much love friends!

cfox

See Fox Thankful!!!

It is 8:00 and I've been up for about 2.5 hrs! Last night while
splitting a pitcher of beer with kaitlin, gimmy, and eddie we decided
to wake up this morning for an early bike ride! By the time I got
into bed and set my alarm I was immediately considering all the
excuses I could come up with in the morning...but when my alarm went
off at 5:30 I knew I wouldn't use them. I was excited to ride with my
girls and knew I needed to get the milage if I want to do better at
Nations....so I filled my water bottles and saddled up.

After we met at kaits and aired our tires we headed down capitol hill
around the mint and onto haines point which has a 3 mile loop around a
penninsula that is dedicated enitrely to DC parks and recreation. I
usually go there on the weekend to swim. It was a good ride. It
wasn't too fast of a pace, and the weather was beautiful. The sun was
rising as I left my house and I must say the national monuments are
beautiful in the early morning! Wish everyone could experience this!
Next time you are in DC consider renting a bike for an early ride.

While headed back home I got a surge of energy...happiness...TNT has
given me great friends who inspire me to get up and go. I'm so
thankful for them and for being healthy enough to do it. I'm thankful
for Gimmy singing out loud on the ride home which made me sing out
loud which prompted kait to tell me she was singing 'what's love got
to do with it' in her head. At that point we started singing outloud
and I was laughing so hard and enjoying myself...and then I hit
capitol hill and had to bike up that monster...it wasn't until I
reached the top that I noticed I did the whole thing in my 2nd ring!
Boo! Got home made breakfast and am about to get to work

Get out and enjoy the world!
Cfox

--
Sent from my mobile device

I'm racing to save lives! Please help me reach my goal of $4,500 by
making a tax deductible donation at:
http://pages.teamintraining.org/nca/nattri09/cfox

See Fox in lane 6

So for the record I was only in lane six because I always do the longer workout, and the coaches only gave one lane to all of us. There are still so many beginners in the water that they are giving more lanes to levels one and two. Im not as fast as the rest of the lane but hopefully that will change.

for now i'm going to nap and then run on my lunch break. I have a fundraising clinic tonight afterwork...we will see how that goes!

:) cfox!

See fox stoaked

Having drinks with my bike coach Jeff. He just told me that my swim
time at cap tex was at least a minute and a half faster thank his time
there last year. Also faster than my team captains. Of course they
both smoked me on bike/ run but worth getting excited about!!!!!

--
Sent from my mobile device

I'm racing to save lives! Please help me reach my goal of $4,500 by
making a tax deductible donation at:
http://pages.teamintraining.org/nca/nattri09/cfox

See Fox Saved.

During our first Tuesday morning practice we spent 5 minutes warming up and then we all swam to the deep end to tread water while the coaches talked to us. We were all laughing and introducing ourselves to the other swimmers in our lane and then the thunder started...i loved it! I LOVE rain storms but after about 5 minutes of horizontal rain and non-stop thunder they pulled us out of the water! booo! It sounded like there was a hurd of elephants running over the aluminum roof!

I might swim later tonight if Kaitlin gets back into town!

Excited to get going again!

cfox