See Fox Bartend!!!

I will be at the UGLY MUG in a few hours serving up beers in an attempt to raise money and awareness for the Leukemia and Lymphoma Society!

I'll have pictures and updates after the fact!!! Just getting excited! It should be lots of fun!

cfox

See Fox Skip...

Practice that is. It wasn't intentional... I promise. I have made it to all the swim practices that I've been in town for, however I dont even remember the alarm clock going off yesterday morning...so I missed practice. I'm going to try to hit the trail to ride my bike and then head to a friends happy hour/fundraiser!

Thursday I'm going to be doing a fundraiser at a bar with a lot of friends...it should be fun...just hope I get to see a lot of friends!

if you are in the area come to the ugly mug for my guest bartending tomorrow, Thursday, April 1st.

Go Team!

See Fox Clipped in...

I've completed 2 triathlons in 1 year and I'm back for my third. In a year and a half I'm sent plenty of money donating to TNT and buying gear. Bike, Helmet, spare tires, CO2 canisters, tire changing tools, socks, swimsuits, new running shoes, running gloves, lobster biking gloves,cold weather booties, more socks, happy hour beers, another swimsuit, sports sunglasses, sunscreen, running visors, running shorts, running pants, replacement ipod, cycling clothes, sports bras, water bottles, gu/gel/enduance fuel, more socks, a tune up for my bike, bike computer, new parts that were wearing out on my bike...you know...the stanadards.

I decided a long time ago that buying clipless pedals wasn't something I would do for my first triathlon simply because of the cost. I had cages on my bike that would losely hold my feet onto my pedals and was fine with that. By the time I started training for Nations Tri last summer my coaches were asking why I didnt have "Clips." On vacation last summer I bought a part of Pearl Izumi shoes that were on sale. Biking shoes can cost over 100 bucks easily but I found mine on clearance. When I was in Colorado visiting Sally King the weekend of my brother's wedding in January I bought a pair of clipless pedals... and was REALLY excited. The hard part was over...spending the money.... at least that is what I thought. I have been telling myself that I was going to put the pedals on ever since then...but they have just been floating along the bottom of my bag. It just seems really unnecessary to bolt yourself to a piece of medal that is moving up to 25 mph! But i did it...and yesterday I went for a ride at haines point...a 3 mile loop that overlooks the river and DC. I didnt fall once. Lots of clipping in and out. My boyfriend was riding with me and would yell "clip out" randomly so I could practice doing it without time to prepare. It wasn't soo bad! I'm really excited for practice this weekend.

Thursday I'm going to be guest bartending at the Mug to raise money for LLS! Stop by if you are in dC!

See Fox Shamrock a half....

last week I was in Virginia Beach for the shamrock half marathon and marathon. It was soooo much fun! There were over 20 friends and we all stayed in the same house right on the beach. At least half of the participants are connected through TNT...

Here I am checking into registration...

Meet Kristen, I'm her mentor this season but she was the race manager for TNT when I went to Cap Tex last year.

A great performance T...

Kait, my honored teammate, enjoying her day on the beach...

A view down the beach from our back porch.

Playing on the beach with friends!

Family dinner the night before the race!

OMG...it was sooooo cold! My boyfriend, Sante, me, Noelle, and Tricia in the back are all huddled to stay warm.

Jumping around in an attempt to stay warm before the start

Lots of runners getting ready!

Justin Chae running into the finish...

Kaitlin finishing strong...

Dan getting excited to cross the finish line. Dan and I raced the Nations Triathlon.

Sante approaching the finish line...

Sam and I ran together for the first 10 miles. She is possibly the best pacer ever!

I just love her....

Apparently I finished too fast for our photographer...here I am appoaching the end...i'm behind the flag!

LOVE YOU ALL....enjoy!

cfox

See Fox encouraged...

I just got a $50 donation from "Anonymous" and am so excited/touched! The donor contributed in honor of Bill Kotellos so I'm adding his name to my master list of loved ones who have fought the big C.

The good news about donating to LLS is that blood cancer research is easily applicable to all other cancer types. My friend Kait, who is an amazing survivor is gearing up for her fight to claim the title "Woman of the Year" for LLS. She is strong, enthusiastic, and makes things happen. Her website is up and details on her campaign are available at www.imlivingprooftoday.org.

Take a look and let us know if you want to help her...all cities and states welcome!

Sending you love from DC!

See Fox warming up... in the bitter cold!

Training has been VERY cold lately. Last week we had our first bike practice...and it snowed the night before. Most of the team went out on the streets that had been plowed and a small group of us went for a long run on a trail that was covered in snow. It required a lot of focus as my ankle still feels off and there were icy patches.

After practice we had an indoor picnic to honor all our teammates who are currently fighting cancer and believe me there were plenty of tears. I was so inspired by every ones stories of determination and perseverance. Great reasons to keep swimming, biking and running.

Since then I've stuck to it but i'm out of town until next Saturday so I won't be able to train with my team which is always hard.

Looking forward to warmer days.

cfox

See Fox Double Up!

Today was my first day of training with two workouts. I wore a brace when I swam and that helped stabalize my ankle while I kicked. This evening I bundled up to run in the absurd cold air that January is serving up to the District. The weather turned out to be manageable but the ankle...well not so much. It gave me more trouble than I was expecting, but in the end I was able to push through 30 to 40 minutes. I need to increase that by....well...a lot since I'm supposed to be running a half marathon in 2 months!

craziest part...i'm on the couch with my hear wrapped in a towel on my head snuggled in jammies and watching TV while all my friends are out drinking and being fun! I'm exhausted!

cfox out! it is bed time!

See Fox Dazed...

On January 1st...after leighton made me change a bike tire for practice we started talking about Javier Gomez...my triathlon crush. (aside from you J.bell) and I decided it has been way to long since we have discussed him.

http://www.triathlon.org/files/media/mediacentre/profiles/javier-gomez.pdf

Here is his ITU profile from 09 and watch out ladies...he is single...or was!

http://www.triathlon.org/athletes/profile/javier_gomez/

and this link will give you more info on his racing career. there is a little video clip there to show you his crash in dextro london...some serious road rash on his back and shoulders! Ouch!

This post is dedicated to Tricia Kane and educating her in the ways of Jav! Your homework assignment is to find a professional triathlete that is going to be your tri crush!

love cfox

See Fox Inspired

I just finished reading Jeff Bell's Ironman Arizona race report and the tears haven't even dried yet. He is a rock star and one of my hero's and I'm so excited to have someone like him around to inspire me to push myself harder. He is adorable!

He raced 140.6 miles in under 11 hours a couple of months ago. That includes a 2.4 mile swim, a 113 mile bike ride, and a marathon (26.2) run. That race is on my schedule already for 2012. A large group of us have decided to run in order to honor kaitlin and her 5 years of being cancer free!

In the mean time that same group has combined forces to make sure we get things taken care of. This year has been titled "the year of the run!" and our race schedule is already packed.

In March I'm running a half marathon, in April a 10 miler and an Olympic distance tri, in July a half ironman in New York and on halloween day...to celebrate turning 30...I'm running the marine corps marathon. That list doesn't include the 5k and 10k races that will pepper my calendar this year. Including the Remember the 10 run in Stillwater that I'm excited to get home for in April!

I love you all and am happy to be back at it. Enjoy a couple of pics of Jeff...

cfox

Jeff finishing Ironman AZ under 11 hours!

Jeff Bell running...GO 384!!!!!!!!!!!!

Jeff is a machine on the bike! go get'em pookie!

Here are the 2,700 racers starting at the same time! (in 60degree water!)

It's a whole new season!!!

Well folks, it is official! Spring Season is off to a great start! Last Saturday was our first team practice and it was really fun to get the team together. It was a 20 degree day so everyone was bundled up, but the first run was quick and then we went to brunch together. Today was swim practice at 5:30 again. my arms are out of shape and were tired in no time! I love it an am happy to be back and get to know a whole new team of people fighting to cure blood cancers!

More to come soon!

xoxo

cfox

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