https://jonosapien.com/blog daily 0.75 2023-12-07 https://jonosapien.com/blog/2022/10/21/ironman-canada-the-legend-returns monthly 0.5 2022-10-22 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/a8a02674-1bde-4e45-bfde-a35383a03179/IMG_0105.jpeg Latest Posts - Ironman Canada: The Legend Returns - Make it stand out Race kit: locked and loaded! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/8ee04d34-564a-4d71-ad11-68d00dd71a35/IMC+2022+bike+course.png Latest Posts - Ironman Canada: The Legend Returns - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/15db91f1-4d67-42e4-a8f8-4080bd3cd677/97_3rd-2846165-DIGITAL_HIGHRES-3636_059996-16920017.JPG Latest Posts - Ironman Canada: The Legend Returns - Make it stand out Rolling down the eastern shore of Skaha Lake https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/79fe8166-e19c-46b3-b44b-e9ebc6b39f87/Jonas_You_Are_An_Ironman.jpeg Latest Posts - Ironman Canada: The Legend Returns - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/fafcf90b-2474-4fc6-9cb1-fd780aa3aa8d/Ironman_goal_2014.jpeg Latest Posts - Ironman Canada: The Legend Returns - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/e2051e9e-1f1e-48ec-ac81-826d2bd83402/IMG_0045.jpeg Latest Posts - Ironman Canada: The Legend Returns - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/fd6f4acb-dbec-4418-bd30-cd04114a4590/IMC+2022+swim+course.png Latest Posts - Ironman Canada: The Legend Returns - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/c87be74b-3f71-45ca-815a-a8014a06ea70/Ironman+Canada+bike+course+elevation+profile.png Latest Posts - Ironman Canada: The Legend Returns - Make it stand out Elevation profile of the Ironman Canada bike course. Total gain = ~1,900m / ~6,200 feet https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/963eb0cf-0261-4da8-a257-5c845b9c3013/IMG_7686.jpeg Latest Posts - Ironman Canada: The Legend Returns - Make it stand out That finish line feeling! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/dcf4307e-ab72-4b90-9a9f-f2db7f1001aa/IMG_1335.jpeg Latest Posts - Ironman Canada: The Legend Returns - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1666413455277-XKU41HZLYD7PZY4YIPSK/IMG_0057.jpeg Latest Posts - Ironman Canada: The Legend Returns https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1666413402374-Q9ANFZS2MIFSFQWBF1VI/IMG_0066.jpeg Latest Posts - Ironman Canada: The Legend Returns https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1666413419258-P7IMC139NO7XTXN5YSWF/IMG_0068.jpeg Latest Posts - Ironman Canada: The Legend Returns https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1666413457294-N2EH2G3CIL39CJB6D0ZY/IMG_1039.jpeg Latest Posts - Ironman Canada: The Legend Returns https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/b5c8e895-9c0f-43e8-8a06-4ee0a70bdae9/IMG_7639.jpeg Latest Posts - Ironman Canada: The Legend Returns - Make it stand out 180km bike, done! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/00448bf2-b7b1-402e-8e76-f1627757c593/IMC+2022+run+course.png Latest Posts - Ironman Canada: The Legend Returns - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/32e92812-fdb8-4514-afbd-40862db975af/IMG_7644.jpeg Latest Posts - Ironman Canada: The Legend Returns - Make it stand out This was coming out of T2 – still happy days at this point, ha! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/80da32de-9132-4ad8-bcb6-0eef0bdd1f36/2022+IMC+Penticton+target+times.png Latest Posts - Ironman Canada: The Legend Returns - Make it stand out These were my Ironman time projections. Pretty pumped about how close plan was to forecast up until the run. https://jonosapien.com/blog/2022/6/12/oliver-half-ironman-revel-in-the-challenge monthly 0.5 2022-06-20 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/7a8bc247-98e2-4a01-a2ae-63d1b6c18a9d/hydration-drink-electrolyte-chart-2022.jpg Latest Posts - Oliver Half-Ironman: Revel in the challenge - Make it stand out 1st Endurance salts content vs. other popular products. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/e8e8ecd6-ddfd-456b-8a5a-79d123f45226/2022+Oliver+Half-Ironman+bike+course+elevation+profile.png Latest Posts - Oliver Half-Ironman: Revel in the challenge - Make it stand out Elevation profile for the bike course: no flat sections; if we weren’t going up, we were coming down! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/f8806152-e17c-4f04-9679-a39398698c2c/IMG_9134.jpeg Latest Posts - Oliver Half-Ironman: Revel in the challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/db1dc187-0be6-4394-acf0-b2a9714f17e1/IMG_9115.jpeg Latest Posts - Oliver Half-Ironman: Revel in the challenge - Make it stand out Keeping the transition gear in the plastic bag was a big win: my runners stayed dry! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/c83108ff-90ba-46ac-b2dd-f065a7443808/IMG_9104.jpeg Latest Posts - Oliver Half-Ironman: Revel in the challenge - Make it stand out Pre-race briefing at Tuc-el-Nuit Elementary School. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/eebdc59b-dbd6-4752-a22f-adbbe99f46b2/IMG_9108.jpeg Latest Posts - Oliver Half-Ironman: Revel in the challenge - Make it stand out Tuc-El-Nuit Lake: what a place to race! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/baa4cfb1-d1ce-4174-8dd8-616bf5f367e0/IMG_9116.jpeg Latest Posts - Oliver Half-Ironman: Revel in the challenge - Make it stand out Forecast for race morning: Rain. Lotsa rain. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/15a5b098-87e6-41ea-8c5d-3f09b6497f41/IMG_9128.jpeg Latest Posts - Oliver Half-Ironman: Revel in the challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://jonosapien.com/blog/2016/7/26/ironman-canada-dnf monthly 0.5 2016-09-30 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470146728982-S344M4ESBKM4GTGV6VTA/image-asset.jpeg Latest Posts - Ironman Canada: DNF https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470147117334-7P3S3BPMBYNG6562TGO4/image-asset.jpeg Latest Posts - Ironman Canada: DNF Here's to the next start line! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470115977035-4UH4X4DVYOO80C4CWL8W/IMG_0723.JPG Latest Posts - Ironman Canada: DNF - Pre-race dinner and crew huddle. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470116027435-MEVGH1U1G9IUOGW0K0PM/IMG_0781.JPG Latest Posts - Ironman Canada: DNF https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470116086700-Z2UO6M7LM3SEEAZGPWVU/IMG_0949.JPG Latest Posts - Ironman Canada: DNF https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470116156957-LGBAKW4S7DF8PZCRVDCY/IMG_1099.JPG Latest Posts - Ironman Canada: DNF https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470116115462-QNNYRMNOYFMINH0ROP4Y/IMG_1085.JPG Latest Posts - Ironman Canada: DNF https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470116184354-59IWJGW68H6VXWDE3ZT1/IMG_1111.JPG Latest Posts - Ironman Canada: DNF https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470116224423-C2J21TGTBOZ6I5EKSZ8J/IMG_1128.JPG Latest Posts - Ironman Canada: DNF https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470115630227-MCMA4WVMW4S8VT52M03V/image-asset.jpeg Latest Posts - Ironman Canada: DNF Gotta love IMS https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470147898791-TRNL289P43OULBLV3JC6/IMG_0932.JPG Latest Posts - Ironman Canada: DNF https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470148049966-NREXSVMWIAVOEX13AGE6/IMG_0746.JPG Latest Posts - Ironman Canada: DNF - I love the pre-dawn hush of a race morning https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470148051086-88V3LOODGUUW6M0FG0ZX/IMG_0769.JPG Latest Posts - Ironman Canada: DNF - How to make an Ironman day even more fun? Pokémon Go https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470148084442-JPV16ZA48TO6T38QE2YH/IMG_0805.JPG Latest Posts - Ironman Canada: DNF - What a place to race! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470148094018-IEW9BHKDFSN0AQ88RFS9/IMG_0793.JPG Latest Posts - Ironman Canada: DNF - These guys... what a crew! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470148318722-ARZLRZ2FGLWI2M4Z2NQM/IMG_1486.JPG Latest Posts - Ironman Canada: DNF - No. way. back. from. here! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470148423074-53XIT75DW7SK5FX1Z3PY/IMG_0827.JPG Latest Posts - Ironman Canada: DNF - With training buddy Tom Waller https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470148414856-37M6YHIB9F63HYZA0JBI/IMG_0833.JPG Latest Posts - Ironman Canada: DNF - With an old friend from Montreal, Jessie Kenny https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470148356734-E6D3N8V63TE6B7RN6M4P/IMG_1149.JPG Latest Posts - Ironman Canada: DNF - Out on the bike – my happy place https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470116714858-LAA432X7J66MU610V0XC/IMG_1511.JPG Latest Posts - Ironman Canada: DNF - Siân Slawson cashing a grit cheque https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470116736691-37HELLE0N4TA7L2F57O6/IMG_1341.JPG Latest Posts - Ironman Canada: DNF - Steph Corker on her way to her first Ironman win! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470116709238-70J4SBHRUIY9NSQ1PPAC/IMG_1573.JPG Latest Posts - Ironman Canada: DNF - Tom Waller with a couple hundred metres to go https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470148893723-LQFK7FT6WUUOUR24ID3I/IMG_1480.JPG Latest Posts - Ironman Canada: DNF https://jonosapien.com/blog/2016/6/15/ironman-703-victoria-outta-the-water-smiling monthly 0.5 2016-09-30 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475189442618-JJ2OABAX83Y9WVUP9O25/2016-06-14+at+22-13-40+%282%29.jpg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! - First lap; feelin' good https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475189452907-GAQ1J0M0DAABMMO9K65V/2016-06-14+at+22-13-36.jpg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! - Dunzo! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475191458923-WCQ38EGWRIAVGR5QUW72/2016-06-11+at+17-51-53.jpg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! - Just three guys, a pasta dinner and Will Smith... https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475191428029-N4QQWYSBQWXW4XRL5EA8/2016-06-12+at+11-10-33.jpg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! - With training buddy Tom https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475191433485-1LGKJLZAORKDR7QS61UT/2016-06-12+at+11-10-58.jpg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! - And bestie Juliet! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475188641025-J5J5QTPVUVSMSC44OFB9/2016-06-13+at+10-06-37.jpg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! - Better case scenario... https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475188643299-JEB5VF0508L5F601M9WO/2016-06-13+at+10-06-47.jpg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! - 'Other' case scenario...(!) https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475188931771-FOXXB24HYN6Y2F6FJEV4/image-asset.jpeg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! Aero setup, ready to hammer! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475189644704-MDHINAP6TP0N1SERH4NB/image-asset.jpeg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! See that cheeky grin on the guy sneaking by at far left? That's the grin of "I did it!" (kept my sh*t together in the water) and "let's riiiide!" https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475188517384-WUPYW8P2ULJH3SWMD1U8/image-asset.jpeg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475189026255-YH38498G788M4NB8HNHY/image-asset.jpeg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475191361325-QS6KV05X97FX6FK3N9AF/image-asset.jpeg Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! Made it onto the official shirt! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1474905426447-EQ24MWUFNSZX0A2K0TXR/image-asset.png Latest Posts - Ironman 70.3 Victoria: Outta the water smiling! https://jonosapien.com/blog/2016/6/1/shawnigan-lake-tri-2016-the-bone-rattler monthly 0.5 2016-09-29 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1464877969044-430BG4C1VMA36A8SUXKN/image-asset.jpeg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1471217197153-ADN6KWTX4QG9OAEX3C88/image-asset.png Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler Heart rate graph from the bike. It took a good 20 minutes for it to calm down. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1471215877853-TFEJAALGTPFS6GREPRLO/2016-05-29+at+05-10-32.jpg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler - First in line for the shuttles https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1464880622124-0ANM4R1D5VZ76J92261J/Photo+2016-05-29%2C+5+55+00+AM.jpg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler - Beautiful day for a race! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1464880554326-RGFC80CE1O1CHDZE77P4/Photo+2016-05-29%2C+5+48+05+AM.jpg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler - Earlybird arrival at Transition https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1471216030068-O8KQV27ON457G20QS7RK/2016-05-29+at+05-51-26.jpg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler - No wait for body marking https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1464880591646-94RLK21K293I10H2272G/Photo+2016-05-29%2C+6+13+57+AM.jpg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler - Transition setup... TIGHT! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1471216117426-U08NAARY0JEXCASCVVEL/2016-05-29+at+06-33-51.jpg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler - Plenty of time for the wetsuit change https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1464880287243-MCOPLFKG12KSBPEBCCXB/image-asset.jpeg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1471217973011-FXNWU4JGYT5XIK76ESKL/image-asset.jpeg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler Add to that, I'd swallowed a good amount of water and gulped down some air – and needed to burp myself all the way back to my bike in transition! Hey it's an honest race recap ;) https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1471218852619-6UQPHINWIU7RQOVSSLCT/image-asset.jpeg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler All smiles post race: it's still fun! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1471218580955-4IJQ5G355SYYK1ZNDY63/image-asset.jpeg Latest Posts - Shawnigan Lake Tri 2016: The Bone Rattler T1: wetsuit off, helmet on and go! T2: helmet off, socks + shoes on, grab race belt + sunnies and go! https://jonosapien.com/blog/2016/5/28/patience-and-consistency monthly 0.5 2016-12-03 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1464494553346-VHQOFV0777G4HSR68GHZ/image-asset.png Latest Posts - Patience and Consistency https://jonosapien.com/blog/2016/5/21/how-to-be-an-ironfan-part-3-for-the-athletes monthly 0.5 2022-08-01 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1630853790681-9N9MSDSQ95BURD9GUNTD/IMG_1557.jpeg Latest Posts - How to be an Ironfan: For the Athletes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1630852069968-3DACN9WNFJIK0LM9LVZB/IMG_0723.jpeg Latest Posts - How to be an Ironfan: For the Athletes - Make it stand out Dinner with the Ironfans + unofficial pre-race briefing. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1630852593691-MR772FUHK04YCC5NTJBA/IMG_1170.jpeg Latest Posts - How to be an Ironfan: For the Athletes - Make it stand out So grateful for this crew who came from Montreal, Toronto, San Francisco and Vancouver to cheer me on! https://jonosapien.com/blog/2016/5/15/how-to-be-an-ironfan-part-2-race-day monthly 0.5 2022-07-19 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/a13beb50-d612-4aa5-8f75-dd707138b9db/running_across_burrard.png Latest Posts - How to be an Ironfan: It's Race Day! - Make it stand out Another late evening training run – gotta get the miles in. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1c34215f-a837-4b03-aec7-a2b02bba4b66/juliet_with_all_my_might.png Latest Posts - How to be an Ironfan: It's Race Day! - Make it stand out Juliet’s race mantra: “With all my might”. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1463328606148-JJDYT6L2DGODWGYHWDED/image-asset.jpeg Latest Posts - How to be an Ironfan: It's Race Day! Have a friend hold you a spot in the line! Photo credit: sweatcourage.com https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1463341289214-L3BCDHC5901VMCJV9VO2/image-asset.jpeg Latest Posts - How to be an Ironfan: It's Race Day! Dierdre and Juliet; post-race treats in hand! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1463321217942-RDI8OG90DBZPY56CBEFY/image-asset.jpeg Latest Posts - How to be an Ironfan: It's Race Day! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1463328933575-OYHVX44TXY96BTS2YPLF/image-asset.jpeg Latest Posts - How to be an Ironfan: It's Race Day! My wetsut – an Orca 3.8 – is great when it's on, but wow is it hard to get into! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1463329534541-YSRRC6BP735MTQGGUO66/2014-07-27+at+14-07-08.jpg Latest Posts - How to be an Ironfan: It's Race Day! - Greg is all smiles at Ironman Canada https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1463329586303-E8GM55B780RLH8GTU1IS/2015-05-30+at+08-55-54.jpg Latest Posts - How to be an Ironfan: It's Race Day! - Dierdre out of the water and heading into T1 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1463329608170-01ROV7X26P1FT72WUUEJ/2015-05-30+at+14-16-17.jpg Latest Posts - How to be an Ironfan: It's Race Day! - Vancouver Endurance Club teammates Dierdre and Juliet https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1463345275819-QDVEOQ1PFV8P2S7MBQOZ/2015-07-05+at+09-48-22.jpg Latest Posts - How to be an Ironfan: It's Race Day! - Tom running with grit at the Subaru Vancouver Triathlon https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1463341674467-P3LL0JQNS4EKTOQF8ZH8/image-asset.jpeg Latest Posts - How to be an Ironfan: It's Race Day! Jenna and Siân at the finish of Ironman Coeur d'Alene – their first full Ironman! https://jonosapien.com/blog/2016/5/8/how-to-be-an-ironfan-part-1-pre-race-day monthly 0.5 2022-07-18 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462548214124-JZ6FERXYDN58F3SSKNIR/image-asset.jpeg Latest Posts - How to be an Ironfan: Preparing for Race Day A quiet spot on the run course of a half-Ironman in Spokane, Washington. It's great to show up in these spots because you get to lift the athletes where they otherwise wouldn't get a boost. That's my friend Juliet in the picture, focused and laying it down on the run. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462150052164-ESQPER7BJ3KJGHVYA9UE/2015-06-28+at+19-11-04.jpg Latest Posts - How to be an Ironfan: Preparing for Race Day - Super Soakers for hot days... https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462150791694-H5WP26KQ2T997MGO6AGL/2014-07-27+at+07-12-49+%281%29.jpg Latest Posts - How to be an Ironfan: Preparing for Race Day - Costumes are easy to spot... https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462150033605-1FS34MTYD2KRIA7OTJXA/2013-06-15+at+05-25-18.jpg Latest Posts - How to be an Ironfan: Preparing for Race Day - And for the truly committed.... https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462152730603-S6N5FVHEPJP3ZV6EK0IL/image-asset.jpeg Latest Posts - How to be an Ironfan: Preparing for Race Day The definition of Food + Gear for the athletes. This is "T1" or the area where athletes transition from swim to bike. Those bikes are locked and loaded with all the food + gear the athletes will need for 180kms on the bike, the longest leg of an Ironman triathlon. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462559547892-WYPOZV18SM4W6AW0HU0Q/image-asset.png Latest Posts - How to be an Ironfan: Preparing for Race Day The 2014 Subaru Vancouver Triathlon (Half-Ironman distance) bike course had three out-and-back sections that all passed through one road junction – this spot was perfect for spectators as they would see athletes 3x per lap, for 4 laps! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462151171093-ARF8GYCZ9IEJESWNELGP/image-asset.jpeg Latest Posts - How to be an Ironfan: Preparing for Race Day Swim start of Ironman Canada in Whistler, BC, in 2014. Big day ahead! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462548089391-EHZCE95AN482YAVMVA97/image-asset.jpeg Latest Posts - How to be an Ironfan: Preparing for Race Day My training buddy Greg at Ironman Canada in 2014; stoked to see us cheering! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462677131345-CC1L334PU8QIJXORETUC/image-asset.jpeg Latest Posts - How to be an Ironfan: Preparing for Race Day https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462152477850-XFUJT4MTOPJBHULRNGQ0/image-asset.png Latest Posts - How to be an Ironfan: Preparing for Race Day https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1462152964374-HKG6NECGL4BN3U44HPZ2/image-asset.jpeg Latest Posts - How to be an Ironfan: Preparing for Race Day The "Irontribe", Ironman Canada (Whistler), 2014 https://jonosapien.com/blog/2016/4/18/the-2016-vancouver-sun-run-10k-racing-as-training monthly 0.5 2016-04-20 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461081485484-XI8E5CRWBOL3ZS7DOF6P/2016-04-17+at+08-15-30.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Winning the sock game... https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461081496766-YIZ8I7QFL1ZM64VDU19U/2016-04-17+at+08-37-02.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - ...right?! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461081297237-PWTMV17C4JHRM0XSZFTF/image-asset.png Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training Race Day Protocol – kit check: New Balance 1500v2 shoes. Garmin Forerunner 630 watch with HRM-Run strap. Lululemon 5" Surge Shorts. Asics New York Marathon gloves. Oakley Jawbone sunnies. iPod Nano: the square one (the best Apple ever made!) https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461083162454-7H1SIXMY7VD2MTCMZTRS/image-asset.png Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461081781052-G9PDX8JCMA27CTODY4LS/2016-04-17+at+08-57-08.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Runners as far as the eye can see! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461082048095-4MGUQHUQ5JZ1B49IFIXK/2016-04-17+at+08-41-53.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - With running buddy Chad Clark https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461082073202-SCX85OEHSEBT73AY97JZ/2016-04-17+at+08-28-14.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Multi-tasking: forward fold stretch whilst monitoring porta-potty line length https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461081857145-KZM8PWT2E67C62D1YYDJ/2016-04-17+at+09-07-03.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Dodging and weaving in the first kilometre https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461081909364-ST9N8HPGXFBE7CMQCQWG/2016-04-17+at+10-05-00.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - The run into the finish line https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461081903461-QVX3Q0AVIJ98M9LK42CP/2016-04-17+at+10-08-50.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Post-race expo https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461082329146-VCVED54E1V9WNNL05R8I/2016-04-17+at+09-47-15.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Finish crew! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461103233687-NOO1C6LFY23U1R8FLJ66/course_map_10k_only_1201356_-_sun_run_2016.png Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Sun Run course and elevation profile https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461082599802-OS463RYL0JDE3DFCF9B2/2016-04-17+at+09-20-17.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Cruising along Beach Ave, feelin' good! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461082609951-2LAHLCXORZKISOK3Y5YM/2016-04-17+at+09-24-58.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Heading up and over Burrard bridge https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461082516070-O2NIA1P69ERWYQWDUYSF/2016-04-17+at+09-41-08.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Final kilometre, over Cambie bridge https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461082522577-MX3UWIRJWBZQ6UH1F4O4/2016-04-17+at+09-43-57.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Final bend, coming off Cambie bridge: go-go-go! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1461082691646-DMKVPAIM7PW6ZTIKIBH3/2016-04-17+at+09-44-32.jpg Latest Posts - The 2016 Vancouver Sun Run 10k: Racing as Training - Drive to the line – open runway! https://jonosapien.com/blog/2016/3/20/if-you-can-see-it-you-can-believe-it monthly 0.5 2023-12-07 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1458532479286-QNRPTABQ97O6BY2LFTCK/image-asset.png Latest Posts - A little life hack for keeping your goals alive, every day Ironman Canada swim goal: 3,800m in 3,800 seconds. Which means I need to be able to hold it down in this lane. And I'm reminded of it, every time I check my phone. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1460253903932-JX9RORM7YYCE2O5DFYW7/Door+of+my+freezer.jpg Latest Posts - A little life hack for keeping your goals alive, every day - Door of the fridge https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1460253901287-UUQO2L1AHJQHOUP13KHA/Back+of+my+front+door.jpg Latest Posts - A little life hack for keeping your goals alive, every day - Back of the front door https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1460253901474-OMV1JXH3O841Y21QJ1ZL/Back+of+my+medicine+cabinet+door.jpg Latest Posts - A little life hack for keeping your goals alive, every day - Back of the medicine cabinet door https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1460253904057-52IITA1HYTEC64VQ06BY/Wall+beside+my+desk.jpg Latest Posts - A little life hack for keeping your goals alive, every day - Wall beside my desk https://jonosapien.com/blog/2016/3/8/prr-first-half-half-marathon-the-character-builder monthly 0.5 2016-04-14 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457461277190-F5YO3V9PMZMHUFMW9IF1/image-asset.jpeg Latest Posts - Pacific Road Runners First Half: The Character Builder https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457460962113-1XVNP2RRX3U2MGPAVUDS/image-asset.jpeg Latest Posts - Pacific Road Runners First Half: The Character Builder https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457461048576-QVNMOQ8SDQM5Q8AJFQWK/image-asset.jpeg Latest Posts - Pacific Road Runners First Half: The Character Builder Two kilometres in, and we stopped side-stepping the puddles. Soaked to the you-know-what! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457477869205-1FGVTJQ121321F5PW1GK/image-asset.png Latest Posts - Pacific Road Runners First Half: The Character Builder The First Half race course: starting and finishing at the Yaletown Roundhouse, it runs the perimeter of Stanley Park. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457477783611-NONBF80LY6I1KIULK506/IMG_1697.jpeg Latest Posts - Pacific Road Runners First Half: The Character Builder VO2 Max test at lululemon's 'Whitespace Workshop' (their R&D facility) https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457478534465-0FA1KTYEORTXXPVPIGWW/image-asset.jpeg Latest Posts - Pacific Road Runners First Half: The Character Builder At the physio getting IMS: those needles are about 60mm in, but it looks worse than it is. Feels great after! https://jonosapien.com/blog/2016/1/1/2016-race-schedule-the-year-of-the-triathlon monthly 0.5 2016-12-14 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457672888357-PV3Q82SPEI0PHKY2OE17/image-asset.jpeg Latest Posts - 2016 Race Schedule: The Year of the Ironman This picture was taken back in 2013. I threw this goal out there but at the time, wasn't in the life situation to support everything required to do Ironman. This year, it's on! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1458315771285-56QF8VWA1JQZLKTYTW0Y/image-asset.jpeg Latest Posts - 2016 Race Schedule: The Year of the Ironman https://jonosapien.com/blog/2015/10/20/the-intrepid-stage-ride-okanagan monthly 0.5 2016-04-14 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459779093118-YU9TK8YJTUPXKCYGE7O9/image-asset.jpeg Latest Posts - The Intrepid Stage Ride: That's Racing! The coveted "Leader" socks – for winning the Soloist category on Day 3 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459780626643-TUK410IF891MYTCNBAU3/image-asset.png Latest Posts - The Intrepid Stage Ride: That's Racing! Cherry on the left: California, Aug 29. Cherry on the right: Intrepid, Sep 25. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459779317221-8FJWQACYPDSGTXIOY32O/image-asset.jpeg Latest Posts - The Intrepid Stage Ride: That's Racing! That's racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459780570581-L0102W3V7KUVT3ACU74K/2015-09-26+at+07-27-36.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459780549113-68PWKJ5VYDYCF4STBEQH/2015-09-24+at+17-18-21.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459780548955-8CVX6K7F3HFX88GIKY0F/2015-09-24+at+19-29-26.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459780553454-GW74P9K0IPTSWZS3TMQF/2015-09-25+at+06-24-30.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781138344-1AKTKMYTTU7MD4LQIOLJ/2015-09-25+at+07-06-04.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781138671-E3PRVWAPFCWQ6LEWKOEX/2015-09-25+at+07-15-57.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781141221-BUDWG02V0C1HKTKZIOAD/2015-09-25+at+09-17-58.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781167416-ZKHRX3KXAVZAENLYRCBU/2015-09-25+at+11-18-59.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781165889-T6NCT5QC944G5J9YT2XU/2015-09-25+at+11-56-36.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781197298-S6FH2F4FQVSXPYMJZEDL/2015-09-25+at+15-45-36.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459780572240-77CDG8KRJXNHB4QC4VZR/2015-09-26+at+07-27-52.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781209498-TIGNKT11DHERAVFISWUT/2015-09-26+at+07-47-36.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781210282-HHXPD8M0OVRMWBVFRT9U/2015-09-26+at+07-55-21.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781235290-ONTCWI310BO2O2HCOUVV/2015-09-26+at+14-46-42.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781225785-BLHQEQC85RD3YG6PMJNF/2015-09-27+at+07-13-09.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781244251-E6S5QVPLV2RTLEF8UZH2/2015-09-27+at+07-21-56.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781231649-SS4HTZS9EYTGCJV1RZQ1/2015-09-27+at+07-14-38.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781251357-OVKO0VJ9L2C5PJJT1EZY/2015-09-27+at+08-27-28.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781244450-17W2VJ6C5YQM4RZC8GOS/2015-09-27+at+08-12-24.jpg Latest Posts - The Intrepid Stage Ride: That's Racing! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1459781021892-35XA2ZYOG9HT63BK2WLO/image-asset.jpeg Latest Posts - The Intrepid Stage Ride: That's Racing! https://jonosapien.com/blog/2014/08/31/subaru-vancouver-half-ironman monthly 0.5 2016-09-26 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457328869408-0VXLP9TESWMM9WOA1CAO/2014-07-13+at+10-40-26.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - Yeah-baby-let's-do-dis-wooo! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457328873941-2Z3YXOG1T3BBGSSS8YA0/2014-07-22+at+15-34-20.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - "5k negative splits - go!" https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457328876797-T0H2C6SOPB32M5TJEHSY/2014-07-22+at+15-34-34.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - Pain face. Note the clenched fist. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457328878749-QEE5O2XGBSPIILBS9R8K/2014-07-22+at+15-34-38.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - Even more grim pain face. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457328880193-E80NF0RVATLLEOGP8OOT/2014-07-22+at+15-35-00.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - Crushing my fingers at this point, I'm clenching that fist so hard. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457583134847-91RTOOBH0L3OM5EPQ14W/2014-07-13+at+11-33-45.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - Empty. And so grateful to be done. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457328871613-BR0UTPWDCN8PJJHU5D9P/2014-07-13+at+12-39-29.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - What a gal! Audra piggy-backing me to the car https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457584039193-2CCFEMD8YTR24G76365M/image-asset.jpeg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - What the feet looked like, two weeks post-race https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457328395352-JEST9DJQHT0JFX1MS50K/The+calm+before+the+storm Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks In terms of conditions? Can't ask for much better than this! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457330202546-LDA17PXZL9B7OVEAGI0N/2014-07-22+at+15-35-20.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - Go! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457330273961-4JM266FN84H9MSNZD5N2/2014-07-22+at+15-35-26.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - I'm the green cap, about to dive in https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457330198914-FIY8OWV1DPYA818Q5FI9/2014-07-13+at+06-49-04.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - Running around the lap buoy, then back in for lap two https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457330199995-X8C5WY9NCXNG0AL9XLMY/2014-07-22+at+15-34-18.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - Where's transition again?! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457584593754-7828Q2EFN7Y34BHDK7KB/image-asset.jpeg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks What a backdrop to race against! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457326900897-FU031W043SIRKTO20KC8/2014-07-22-at-15-35-32.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457584938574-Q3ABNR5XHR9PY6PQRNVS/2014-07-12+at+21-09-10.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks Very important piece of race kit: the trucker hat! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457331552042-MK2GWJXGHDU6FH7L55S5/2014-07-22+at+15-34-08.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - Heading out on the bike, time to get the nutrition in https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457331550473-1PN43Q4GBDQSJEWUPSGK/2014-07-22+at+15-34-52.jpg Latest Posts - Subaru Vancouver Half-Ironman: Always Wear Socks - Steady and strong: on the way back to T2 https://jonosapien.com/blog/2014/06/15/subaru-shawnigan-lake-international-triathlon monthly 0.5 2016-03-18 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457633796447-XFILOS6YLEQZQRI0FZFJ/image-asset.jpeg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! Struggling to get the wetsuit off before I reach the bike! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457633551553-L8OYV90XA0IKNQNUHRG0/image-asset.jpeg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! See that orange cap looking around? That might be me... https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457633822828-VDFR94ZMKX8W2CIECHI6/image-asset.jpeg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! Happy to feel terra firma under my feet! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457624598284-XKU87FLZMP9E4GVYY9LO/image-asset.jpeg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! December 2013: At the Vancouver Aquatic Centre with Coach Therèse from the BC Dolphins https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457626934870-EH4AYRJAVBUNBQ63YUO6/2014-05-24+at+21-42-27.jpg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! - Timing chip + bib! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457626789890-I9JMXO0BOSZ32U9Z0TEI/2014-05-24+at+21-41-52.jpg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! - Body marking https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457626513112-G3L8FQCQ1VWK2Z11LWGQ/2014-05-24+at+22-02-08.jpg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! - Fellow triathles = uber helpful https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457626528179-QMAXYLDU7H5FPWNF0URD/2014-05-25+at+07-00-40.jpg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! - Gear setup. It's all about the order! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457626793071-NN9599MSQK29HOOE45R1/2014-05-24+at+17-09-05.jpg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! - Bike 223 is racked and ready! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457626770700-M7P8UQ9LCJTKND5LFF2E/2014-05-24+at+22-52-16.jpg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! - The wetsuit. An event in itself. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457623689895-29TVT9GMK8WGVP7UQESS/image-asset.jpeg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457634855482-B4EY0DO0VP3KO37KCLTE/2014-05-29+at+15-06-10.jpg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! - Surging through the final corner... https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457635040411-QFN9OLGUOEPKSW8PMHUI/2014-05-25+at+02-01-10.jpg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! - ...I didn't place, but felt like a winner! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457635317713-YYWD5D44RQ2R2GXF07HC/image-asset.jpeg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! With racing buddy Juliet Korver. This lady is fast! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457627211353-Y8MN85IO6V1JQOOF6UFV/image-asset.jpeg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! That’s me hanging out at the back of the men’s wave. Red caps = Men. White caps = Women. Bright orange caps = beginners! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457634333034-KX0U7GPX797C1FL9M6G1/image-asset.jpeg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457635411747-92OXQNDRYLVXFPTWWPX4/image-asset.jpeg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457634533777-7IF8SELKKCJCXR49V9ZN/2014-05-25+at+01-10-51.jpg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! - Dismount before the line! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457634533426-FDFZYY8VVVS82UI58L1K/2014-05-25+at+01-10-59.jpg Latest Posts - Subaru Shawnigan Lake International Triathlon: My First Tri! - Running on cleats... a skill in itself https://jonosapien.com/blog/2014/04/28/30-years-running-the-vancouver-sun-run-10k monthly 0.5 2016-04-29 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457597799656-LZISM17WRSBY568X8Y4W/image-asset.jpeg Latest Posts - The 2014 Vancouver Sun Run 10k: 30 Years Running https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457598885291-DME97OLWA2DZSDK2YPSU/SunRunStrava.png Latest Posts - The 2014 Vancouver Sun Run 10k: 30 Years Running Thank-you Strava! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457598687318-Y1ISC1E4IK2B8BL65YDZ/image-asset.jpeg Latest Posts - The 2014 Vancouver Sun Run 10k: 30 Years Running A few pacing reminders https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457597974292-AAR2LMZH614CTVDHRG2J/2014+Sun+Run+10k+Course+Map.png Latest Posts - The 2014 Vancouver Sun Run 10k: 30 Years Running 2014 Sun Run Course Map https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457598260326-O0DCBJTXAG41XM6C66BS/image-asset.jpeg Latest Posts - The 2014 Vancouver Sun Run 10k: 30 Years Running https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457598902423-DCV4BBYC9PHF6CS93CE5/image-asset.jpeg Latest Posts - The 2014 Vancouver Sun Run 10k: 30 Years Running Post-race. Glad to be done. https://jonosapien.com/blog/2014/02/04/2014-race-schedule-the-year-of-the-triathlon monthly 0.5 2016-04-19 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457599663199-4H1LDB2Z1JHTD0MDNVK4/image-asset.jpeg Latest Posts - 2014 Race Schedule: The Year of the Triathlon! Ragnar Relay Niagara, Ontario: one of my favourite races in 2013! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457600345684-P24AE2THWOFJCJURNPCX/image-asset.jpeg Latest Posts - 2014 Race Schedule: The Year of the Triathlon! https://jonosapien.com/blog/2012/10/08/color-me-rad-montreal monthly 0.5 2016-03-09 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457042293064-IFNXPZZ8OJLZBR7N2836/2012-10-07-at-10-56-54.jpg Latest Posts - Colour me crazy, “Color Me RAD”! Dave, TK and me https://jonosapien.com/blog/2012/04/24/stair-climbing-for-the-win-on-the-weekend-i monthly 0.5 2016-03-12 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457600845746-4N1JPMLFZXIGSOQD2KKG/image-asset.jpeg Latest Posts - Stair Climbing for the Win! https://jonosapien.com/blog/category/Race+Reports monthly 0.5 https://jonosapien.com/blog/category/Race+Schedules monthly 0.5 https://jonosapien.com/blog/category/Reflections monthly 0.5 https://jonosapien.com/blog/tag/Ironman+70.3 monthly 0.5 https://jonosapien.com/blog/tag/olympic monthly 0.5 https://jonosapien.com/blog/tag/marathon monthly 0.5 https://jonosapien.com/blog/tag/road+race monthly 0.5 https://jonosapien.com/blog/tag/montreal monthly 0.5 https://jonosapien.com/blog/tag/toronto monthly 0.5 https://jonosapien.com/blog/tag/granfondo monthly 0.5 https://jonosapien.com/blog/tag/cycling monthly 0.5 https://jonosapien.com/blog/tag/10k monthly 0.5 https://jonosapien.com/blog/tag/Ironman monthly 0.5 https://jonosapien.com/blog/tag/race+report monthly 0.5 https://jonosapien.com/blog/tag/vancouver monthly 0.5 https://jonosapien.com/blog/tag/triathlon monthly 0.5 https://jonosapien.com/blog/tag/half-marathon monthly 0.5 https://jonosapien.com/blog/tag/Ironfan monthly 0.5 https://jonosapien.com/blog/tag/colourrun monthly 0.5 https://jonosapien.com/blog/tag/5k monthly 0.5 https://jonosapien.com/blog/tag/raceschedule monthly 0.5 https://jonosapien.com/blog/tag/racereport monthly 0.5 https://jonosapien.com/blog/tag/half-Ironman monthly 0.5 https://jonosapien.com/blog/tag/goals monthly 0.5 https://jonosapien.com/photos daily 1.0 2022-10-21 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1464877173257-UHZDXIXQNGGC7VW6ZQS4/124_3rd-81974-DIGITAL_HIGHRES-1290_001061-1293976.JPG Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1464877499934-8S6DQNSA4IYJ3K3JJMZW/2015-07-05+at+09-08-48.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1466123260555-P9XM106300QPW7ZZW2TL/149_3rd-88066-DIGITAL_HIGHRES-1306_029778-1656144.JPG Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1470460966006-JOTA978QCAOR131IRW8T/CopyrightBenOwens2016-158.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1475634298929-8NF6TF8XJMJHXVERAG45/2016-08-04+at+16-17-16+%282%29.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1509426516283-IOHIL75H7IZZTVI2MKE6/2014-05-24+at+21-41-41.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1549255823463-YTL1KHJ0KKTK1TKTBTU1/2016-07-30+at+10-01-15.jpg Photos - Red Bull 400 Run Up an Olympic Ski Jump | Whistler, BC It sounds as ridiculous as it is. And it drew BC’s finest endurance athletes, all keen to throw themselves at this hilariously awesome fitness test. https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1549256346392-60KBJ3KZ8ES8TWBF5UO9/2016-10-30+at+08-26-55+copy.jpg Photos - Noosa Triathlon Olympic | Noosa, Queensland, Australia The Noosa Triathlon is a jewel on the international triathlon circuit: it’s the largest tri in the world and has been running since 1983. This was a bucket list race and an absolute treat to compete with my Mum, sister, niece and extended family cheering me on! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1549769996860-5W1LNPEKY8WBU46Q6MSE/2016-04-17+at+08-37-02.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1587874846188-AB1A6IAI2WQ2OIWV7F6S/0.jpeg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1587875744082-F9XMTETN55KVMGMV8ZTI/20x30-SWAF0226-fave.jpeg Photos - Lululemon SeaWheeze Half-Marathon Half-Marathon | Downtown, Vancouver Chip Time: 1:38:36 This was the A-race for the year. The goal: break 1:30. Things were going great until the last kilometre – when I royally blew up and had to walk to the finish line, with the help of my friend Dante and one of the kind on course staff. As at the end of 2019, the goal still stands… https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1587918487199-ZF8SVREW3OS5ISAN5176/Commemorative%2BPhoto-AGAS0071.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1587923545485-KOIQHO43YZSXYYKX8PUQ/IMG_6413.JPG Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1666324660455-2NUR677X3AZZKQG8Y2JG/97_3rd-2846165-DIGITAL_HIGHRES-3636_059996-16920017.JPG Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457764779790-HR86XLAJXA2N8WU2W0OE/2015-09-27+at+11-48-06.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457765127165-SCBVGKH4U83YQHPUU4UD/2015-09-12+at+09-47-59.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457765365500-O2DMAVGOOR80JD0O30A7/Fondo+Finish+3.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457765624152-VKHWB50V8Y5CEW8EUIFD/20x30-VTAD1605.jpeg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457766876351-BS3PX57C1UTXX4UAEIXS/758453-1258-0016s.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457767009570-TTE4SK2SOIPJO62ODFAP/2016-02-15+at+18-55-07.jpg Photos https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1457832247008-H9SV4C9N0623ZDN0LHSX/2014-07-22+at+15-35-32.jpg Photos https://jonosapien.com/2019-vancouver-sun-run daily 0.75 2020-04-26 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1587873418606-00T92IQQZ5RSUA5JCUYL/20x30-VSAB0471.jpeg '19 Sun Run - 2019 Vancouver Sun Run 10k 10k | Downtown, Vancouver Chip Time: 42:08 Ran into some serious pain face on this one! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1587873418606-00T92IQQZ5RSUA5JCUYL/20x30-VSAB0471.jpeg '19 Sun Run - 2019 Vancouver Sun Run 10k 10k | Downtown, Vancouver Chip Time: 42:08 Ran into some serious pain face on this one! https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1587874568084-Q7PCEVUYGH72JIQFL6FQ/20x30-VSAK0577.jpg '19 Sun Run https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1587873482038-ZE4JEKALV7JWBW5B3WAX/20x30-VSXX0345.jpeg '19 Sun Run https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1587873506844-G8T3QRSOBSJMT6QMOHDG/20x30-VSZZ0388.jpeg '19 Sun Run https://jonosapien.com/hello daily 0.75 2023-05-07 https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1549261041071-DVQ6KOKAPOL164YUGFG4/JC_IMC_750px.jpg Jono-who? https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/1549771274588-M7WCM6KR9KFXE4FDJ3KB/BC_District_Warrior-47.jpg Jono-who? https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/dbf83be3-6069-4cd8-bcd7-85eb43298440/20210731_115453.JPG Jono-who? https://images.squarespace-cdn.com/content/v1/56d8a8f64c2f85a9bfc8e0bf/42197160-5af3-48cc-93c8-4286168c452b/image-asset.jpeg Jono-who? Speaking at Jane App's 2022 Retreat. And yes, the tee says “Jane Delivers Harder Than Santa”. Best, customer quote, ever! https://jonosapien.com/archive daily 0.75 2016-03-11 https://jonosapien.com/race-reports daily 0.75 2016-03-17 https://jonosapien.com/testvideo daily 0.75 2025-05-13