A Day in the Life of... Rosanna Crawford
Three –time Canadian Olympian Rosanna Crawford had a career-best weekend last season in Ruhpolding, taking her first-ever World Cup podium with a clean-shooting third place in the women’s 15K individual. She backed that up with fourth in the mass start a couple of days later, again shooting clean, just missing the podium by .6 seconds.
Although the rest of the season did not go quite as well competitive-wise, the 30-year-old Canmore native picked up another big prize. Long-time partner Brendan Green popped the question on January 26; she said, “Yes,” and followed up by putting a beautiful engagement ring on her hand.
After a post-season holiday in Hawaii, Crawford is training for the next season in the Canadian paradise called Canmore. She shared what a typical day of training, personal commitments, coffee, and recovery is like in mid-June.
The day started a bit later than usual. “We were not shooting today and had just one long workout, so I got up a bit later, at 7:50 (leaving the coziness of the Sochi comforter) . If we were shooting, which we do five days a week right now, I would be up at 7:15. About 3-4 times a week, I do a HRV (Heart Rate Variability), just to make sure you are recovered and do not need to cut back training or do more. I go out to the couch to do that so Brendan can keep sleeping. He is recovering from major shoulder surgery; the rehab is coming on well but he has only been doing indoor training. Our hike today was his first day of outside training.”
Oatmeal and Coffee
After the HVR proved fine, time for breakfast. “I am in charge of breakfast for us. I made 2 bowls of oatmeal. Brendan is our barista; since there was no shooting, we had two coffees this morning and hit the trail.”
Time for Training
“We left the house for a hike up past Grassi Lakes up to the top of Ha Ling Peak (2460 meters) and had a nice run back down. There were a lot of people out there which is surprising for a mid-week. But our group was just me, Brendan and Gonzo my dog. The distance is about 16 km from our house which took us about 3 hours, with 1000 meters of elevation gain. It was really windy today so we did not hang out up there too long. It was about 20C at home and 15C up top, but wind the wind, it was really chilly.”
“We got back at 12:45 and had a recovery drink to make sure you are getting enough calories right away. We use a drink because it is easy to get down; sometimes immediately after a workout, it is hard to get solid food down. After that, we made lunch. Today it was leftover pasta and a quesadilla. Then like every day, we took a nap. I was only able to get a 45-minute nap; usually it is more like 90 minutes. But this afternoon, I had to go to a meeting.”
Fast and Female and Kids
“I just started working for Fast and Female, as their social media coordinator, doing all of their posts. So I had a meeting at Community Café, a local coffee shop downtown to go over some of the social media plans, to make sure we are focusing on the right content. Fast and Female just started a partnership with Jumpstart, a charity that helps make play accessible to all kids and we are involved with through our Champ Chat program all over Alberta. Jumpstart brings in the kids and we provide the speakers, athletes, nutritionists, coaches for a day of exercise, motivational speaking and teaching the girls goal-setting. The cool thing about this partnership is that it focuses on girls in low-income brackets.”
Back Home and…Another Coffee
“I went back home and had another coffee. Since the morning workout was longer, I had a short workout. I did 20 minutes of core strength, 10 minutes of upper body work and 10 minutes of mobility and stretching…It was a good to not be outside shooting today. It has been very windy here in Canmore; definitely Monsoon June. Lots of rain and cooler days after May which was more summer-like! Still, I cannot complain too much; it is still training in paradise.”
Dinner and WestWorld
Evening came fast and with it, dinner. “We are having Buddha Bowls; it is this yummy dish of Tahini-based dressing with rice, chicken, grated carrots, beets and spinach. We eat more chicken which is kind of a budget thing, going with what is on sale at the grocery store.”
“After dinner, I worked for about an hour on some more of my social media for Fast and Female for the week, so I am not constantly on social media every day. Brendan and I are watching WestWorld (HBO Series) right now, so we watched one episode and went to bed around 10:30.”
My Day: “Nothing Too Exciting”
“Of course, there was also a little extra stretching during the day, when there was a free minute or two. Since we did not shoot, I did get in 10 minutes of dry-firing. That was my day; nothing too exciting going on; just a normal day.”