Season Recap

This post is waaay overdue! I just re read my last post, and it seems like so long ago. I should really update this more frequently!
I'll try to sum up where I left off in as few words as possible. The qualifying race in Calgary - it was a little frustrating, but a good test in patience and relaxation. It turns out after a few scratches, there were only 5 of us in the prelim, and 5 of us got to move on! We thought maybe they would cancel it, but we had to run it anyway. It wasn't a fast race, and didn't take too much out of me for the next day. I was feeling pretty good the day of the heat. I knew I was in a fast heat and it would be a chance to run a quick time. I felt good through 400 but when I tried to make my move, nothing happened. I'm not sure if it was a mental or physical thing. Regardless, I ran a 2:15 and didn't qualify for the final. Sad but I knew I had 3 more races to prep for so I took a day off, then began my recovery. I enjoyed being a spectator for the rest of the meet but was happy when July 1st rolled around and it was time to race! After Nationals, Heather, Celia and I headed to BC where we stayed at the UBC campus for a few days then the meet hotel in Richmond. I have always loved the Harry Jerome Track Classic in B.C. Last year I was a spectator so I was happy to be part the meet this year. My plan was to stick with the pack, I have a tendency to let them get ahead, then try to make up time in the end, which doesn't always work. This race didn't go quite as planned, I was a little slow through 600, then felt great the last 200 but I was happy it was a 2:10. My next race in Victoria on the 3rd didn't go great, but left me hungry for my next opportunity. The next race was here in Halifax, the Aileen Meagher. It was a stacked field of athletes from many different countries whose seed times ranged from 2:00 to 2:06. I knew it was going to be a fast race and I didn't want to get left behind. I went out with the girls, and hung with them ( still behind them but with them) until 600. I ran a pb through 600, and then finished in a new personal best of 2:09.69. There were many awesome results from the meet and I was happy to have had the chance to compete in front of friends and fans!
I was so excited after this race, and still eager to keep racing. The next weekend I flew to Ottawa for the Ontario Championships. Unfortunately, this race did not go well, but I did get a chance to stay with a good friend I hadn't seen in a long time! Always have to think of the positive!
I was torn between continuing my season but after taking a few days off realized that my body needs some TLC. I'll be in recovery mode for a few weeks. Who knows, I may run the Halifax Bridge Mile, just for fun!
Some decisions to make about next year, but already looking forward to what promises to be another great season of 800's!
Thanks for the support and encouragement!

Goin' with the flow

I have arrived safely in Calgary! We spent the first two nights in a hotel. Celia and I decided to try our luck with Priceline, to see if we could find a good deal. We got rejected every time. We ended up finding a pretty good deal, and enjoying our "mini vacation." We were up pretty late the night of the race in Indianapolis, and up really early the next morning to catch our flights, so we were looking forward to a day of recovery and relaxation. When I say "mini vacation" I mean eat, sleep and run!
We are now settled into our residence room at the University of Calgary. It's really nice! Two rooms, with a bathroom and kitchen and even a little sitting area. Unfortunately there were no utensils or pots and pans, but we are making due with the dollar store and plastics forks and spoons! I am really embracing student life, I got lost on my shake out run yesterday morning. I took a detour on the way home to get coffee and a half hour later made it back to my room.
There has been a slight change in plans. Though I ran the standard to skip the prelims, I ran it after the June 13th deadline which means I race on Wednesday. I should have paid better attention to the fine print! Anyways, it will be a good opportunity to race again, get used to the altitude and the track. And racing on Wednesday means I have less time to wait!
To help pass the time, Heather took us on an adventure to Banff yesterday, complete with a gluten free burger, hot springs and rented bathing suits! It was a great time! I'll post some pictures when I figure out a way to upload them. ( my card reader isn't working)

Race Recap

Last night's race went very well. I ran a pb in the 800 of 2:10.10 and it felt great. I was a bit nervous all day but forced myself to "shut my mind off." I think I mentioned something about this before. I wanted to write about my race plan for last night, but writing about it would have meant that I was thinking about it, and not thinking about it was part of the plan! In the the back of mind, I had 2:10.50, the qualifying standard for Nationals. ( You can still compete if you don't have this standard but you race on Wednesday in a prelim and fight for a spot in the semi's)  I didn't want to put added pressure on myself to run a specific time, I don't feel that works for me. Instead, I had a very specific race plan, which always used to work for me in the 800m when I did the hep, and as long as I committed to it, the result would come naturally. This season is all about the process for me. In the past I have become too focused on the times. The times are obviously important but since I switched events, its important for me to stay confident but be patient. I feel like I am on the right track! Here is the link to my race:
http://www.runnerspace.com/eprofile.php?do=videos&year=2011&pg=1&event_id=147&video_id=48805&folder_id=3157&offset=10#video

Race Recap

Well, that was fun! It was a great night for racing. It was warm, and very little wind here in Indianapolis.
It didn't feel like race day at all, which I guess is a good thing. Maybe it was because I was running a 400m, instead of an 800m but I didn't feel like my usual nervous self. I didn't feel great throughout the day, I woke up really sore and wasn't sure why, but by the end of the warm up I felt ready to go! The first 300m of the race felt great, I felt fast and smooth. The last time I ran a 400m in Phoenix I didn't go out as quick as I'd like so yesterday my plan was to go out hard and see what happens. The last 100m of the race wasn't great but there is definitely room for improvement! I ran a 56.09, my third fastest 400m time. I'm attaching the link to my race if you'd like to watch. I'm in lane 5. It's always interesting watching a race after, seeing what you actually look like compared to how you felt. It is a very useful tool.
I also rabbited a section of the 800m after. Pacing a race is something I have been asked to do a few times, but it has never panned out. I was a bit nervous, but it was actually really fun!
Some great times throughout the course of the night! Looking forward to running an 800m on Wednesday!
http://www.runnerspace.com/eprofile.php?do=videos&year=2011&pg=1&event_id=147&video_id=48630&folder_id=3148&offset=12#video

On the road again

It's been way too long since my last post! (I got home and my internet was broken, didn't get a chance to fix it) My race in London went well, but nothing spectacular. I ran a 2:13, so not far off my pb. Since then I have been home in Halifax for just two short weeks. Though it was short, it was nice to be back!  My flight was delayed out of Detroit on May 25th due to weather in Chicago. Right now, I am at the Halifax airport heading to Indianapolis, IN and my flight is delayed again due to weather in Chicago... somebody really doesn't want me to go to there. I was looking forward to my long layover there, they have good chocolate.
I am heading to Indy to run two races, the first on Saturday. Another 400m which I am really looking forward to! The weather in Halifax wasn't the greatest for the two weeks, ( though I really can't complain because it rained almost every day I was in Arizona so two weeks is nothing!) but training has continued to go well since coming down from altitude. From Indianapolis, I head to Calgary for the Canadian Championships, then to BC to take part in a series of meets.
I raced in Indianapolis two summers ago, as a 400m hurdler. The competition wasn't great (I was the only one in the race) but there is always a great field of 800m runners which I am excited about! I'll keep you posted.

Race Recap

The race on Saturday went well! I ended up running a small personal best. I ran 2:12.53. I was a little tentative, but I think I'll feel more comfortable when I get more experience with the distance. I am excited I have another chance to run tomorrow night in London, ON.
There has been great weather in Windsor, except for today where it poured as soon as I started my warmup. I ran for 5 minutes and looked as if I jumped in a swimming pool.
I am staying in Windsor with a friend until Wednesday. The people in Windsor are always so hospitable, it is much appreciated!
There were some excellent results here in Windsor on Saturday. Congrats to my team mates here who ran Pb's and those in LA as well! Looking forward to a great season!

Back on Canadian Soil

I have arrived safely in Windsor. It was a long day but I feel pretty good. Did you know you can`t rent a car in Detroit and drive it across the border anymore? We ended up taking a cab through the tunnel. When we arrived we went for a short run on the waterfront.
The time change will take some getting used to. I didn`t set an alarm this morning and slept in until 11:30. I haven`t done that in  a looong time! Tomorrow we don`t race until around 9:15, so still being on Arizona time will be an advantage! My warm up went well tonight and I`m excited for tomorrow!
Just had a great dinner, and getting ready to head to bed. I`ll keep you posted!

I can't believe it's been almost two weeks since my last post. Time is really flying by! 
Flagstaff was great!  Workouts have been going really well and I am looking forward to racing. We drove down to Sedona for a few Saturday workouts, and did our off day runs and a  few hard workouts in Flagstaff.
It was an interesting two weeks complete with great workouts, good people, good food and crazy weather - it actually snowed there, in May!
A couple days ago we switched houses. When we did , we felt like entered a time warp and were tranported back to the 70's!  The decor looked like that 70's show. It was kind of cute though. We didn't have internet for a day until we figured out how to use it, but my computer is kind of old and it wouldn't work, hence the lack of posts.
Today we  did a race tune up in Flagstaff in rain and hail, and then drove down to Phoenix for the night. We fly out early tomorrow morning. A bunch of people are going to LA for a race and a few of us are heading to Windsor, ON for a race on Saturday. I've extended my trip for a few days to stay and race again on Tuesday in London. I'll be back in Halifax on Wednesday night.
I'm really looking forward to racing and seeing the girls in Windsor!

Elephants and Aging Gracefully

Thank you for all of the birthday wishes via email, text and facebook! And thanks for the goodies from Halifax as well! Much appreciated. I had a great birthday up here in Flagstaff.  I ran a pb in the 300 in the morning - I broke 40 for the first time! In the evening, my roomates were very stealth and coordinated a get together complete with a gluten free cake without me knowing. It was awesome, thanks everyone!

Training has been going well. Other than some crazy dreams ( last night I chased a herd of elephants through the trails in our backyard) I think I have been adjusting well. Wednesday we had a difficult sprint workout and a power session in the evening, and yesterday and today we did some runs and recovered for another tough workout tomorrow.

Fortunately, it hasn't been as cold as the day I first arrived. It's been nice and hot since then. Tomorrow, we head down to Sedona for our workout. Sedona is at an elevation of approx. 4,500 feet.

My gluten free/dairy free regime is going well. They have a great selection of gluten free/dairy free in the stores up here.  ( It's come a long way since I ate gluten free in grade 7! )

Looking forward to the next few weeks up here!

Flagstaff

I have arrived safely in Flagstaff. The drive up was smooth except for some tumbleweeds that rolled in front of our van. I forgot how beautiful it is here. We are staying in condos surrounded by woods with trails and a golf course. I was moving my suitcase out of the van into the condo yesterday and I looked up and there were about 10 deer staring at me. I wish I had my camera.
We have been doing some light runs since we got here. It usually takes a few days to get adjusted to the altitude. We are currently at about 7,000 feet. We have been given an Altitude Monitoring tool which helps us track how well we are adjusting. Each morning we take our heart rate and weight, both good indicators of how we are adapting.
Other then feeling out of breath when I walk up hills, so far so good! We did a warm up at the track this morning and tomorrow we have our first workout, speed which I am looking forward to!
It's a bit cooler compared to Phoenix, but beautiful when there is no wind and the sun is shining. As much as I love a warm breeze, I also don't mind drinking my morning coffee curled up by the fireplace.
We are heading into town in a few minutes to check out New Frontiers Natural Marketplace. I'm trying to incorporate new eating habits into my life. I'm eating less gluten and dairy. (I'm going to call is a lifestyle instead of diet because I don't like that word) I'll talk more about this tomorrow!

Things are winding down here in Scottsdale. Finished another difficult workout this morning ( the same one as a couple of Saturdays ago)  It was really nice training with the U Vic girls again today!
I've been cleaning up around the house and packing, getting ready to leave for Flagstaff tomorrow. I've been trying to eat all of the food in the house as well - I feel like a garburator.
Celia has left for Palo Alto, to race at Stanford - Good luck to her and all of the other Canadians and training partners racing!
Congratulations to my lovely cousin who is getting marrried today! Thinking of you, hope you are having an awesome day!

And then there were two... and then three again

It's been a few days since my last post. Training has been going well!  A couple more difficult workouts under my belt. I did a 400m pace workout on Tuesday with the boys, and today I trained with a group of girls from University of Victoria. It was a 1000m pace workout, and it felt great to be running in a pack!
We said good bye to Geoff today - he is off to compete at Penn Relays this weekend. In his place, we welcome Nate who will be staying with us for a few nights until we head up to Flagstaff.
I have a recovery run tomorrow, a massage and then prep for another big workout on Saturday.
Time is going by fast - already three weeks in. We've had great weather here in Scottsdale, really hot this week. Unfortunately we haven't been able to access our pool -they drained it yesterday. We aren't sure why.
Hope its back in order soon so we can soak up some sun before Flagstaff. Last year it snowed when we were there ( we were there in April though instead of May) The forecast so far isn't looking too bad.
Looking forward to it!

Results

Happy Easter!  I hope everyone is having a good long weekend!
The meet went well yesterday. I didn't run as fast as I hoped, but it was a good opener. I ran a 57.00 ( my personal best is 55.81) It felt nice and relaxed, but maybe a little bit too relaxed. I don't think I got out of the blocks quick enough, but I felt strong finishing which is a good sign.
At the last minute we decided to put a 4x 400m relay team in. Turns out we were the only team entered and ran by ourselves! For some reason I was more nervous for this then for my individual race, but it was alot of fun! The girls ran really well and the announcer was great at involving the crowd. Overall the meet was a success, with some great results!
I just got back from my long run. It is a beautiful morning in Scottsdale. I ran by myself along the Green belt. I like running there because there is lots to look at. Today I ran a little further than usual, and I reached  a park. There were families flying kites, playing catch, sun tanning and fishing. People brought BBQ's on the back of their pick up trucks and were picnicing under the trees. I almost stopped and asked for a glass of water and a hot dog, but I decided against it. It would have made the run back a little more difficult!
Instead I'm going to have some lunch while singing along to the "Sound of Music" on TV. A bunch of us are going out for dinner later on.

Happy Easter!

RACE DAY

Race day! Getting ready to head to the track. Looking forward to the season opener. A little anxious and excited. I'll let you know how it goes!

Race Prep

Today was our first day back on the track since Saturday. I've been doing recovery runs and we had a power session yesterday.  Today we did some race prep. I am running a 400m on Saturday. I haven't run a flat 400 (without hurdles) in awhile, but I'm really looking forward to it!
I enjoy the process of training and preparing throughout the year, and sometimes I get really anxious on race day but this is my favourite time of year! Going to spend the next few days recovering and staying relaxed!

Happy Birthday Mom!

Happy Birthday Mom! Hope you had a great day!

Today's workout went well. As I mentioned, I was a little anxious this morning. It was a tough one.  It was 600m  followed by 200m, then a 400, followed by 2 x 200m. Coming from a multi- event/sprint background, I am sometimes a little tentative with the longer distances.  I've been training in the middle distance group for a couple years now, so really I have no excuse, but sometimes a little doubt creeps in. I had a great chat with one of our coachs, Wynn,  in between sets who reminded me of the importance of "getting out of your head and into your body, " and that fear is often what holds athletes back. I wasn't even aware that I was in this mindset today, but with this gentle reminder, the second set went much better than the first! I'll be sure to remember this for the race next weekend!

I went to bed early last night, in preparation for the big workout today. I had a great sleep until about 3:30 when I woke up to find a bunch of birds having a sing a long outside my window! As nice as it was, I kind of wish they would have waited until at least 7.
I'm excited for the workout today, maybe a little anxious as well. I'm listening and singing a long to some music (N*SYNC at the moment) to help calm me down.  Any suggestions for good pump up or calm down music?

"I'm So Lucky" Moments

This time last year Celia and I decided to keep track of what we like to call “ I’m so lucky moments.”  Times when we look around us and realize that if it weren’t for our interest in track and field we may not have had the opportunity to experience many things. Yesterday I had one of these moments.

After lunch, Celia and I decided to be pro active and absorb some Vitamin D in a healthy and responsible fashion- going for a quick swim in the pool, applying SPF 50 all over, then drying off in the sun.  We didn't stay out too long. A combination of the sun and maybe some lactic acid had given me a little headache. We decided to have a rest for a few minutes. I woke up feeling refreshed and rejuvenated. Celia and I hopped on the bikes (our current mode of transportation, besides our feet and Lauren's VW Euro Van) to get some groceries at Basha's.
I don't own a car or bike in Halifax, and forgot how terrifying and exhilarating bike riding can be. I felt like the Wicked Witch of the West, manoeuvring down the streets of Scottsdale. Celia's bike even has a basket attached to the front.  On the way to the store, we stopped at a stoplight to responsibly cross the street and the bike wheel attacked my ankle, making it bleed down my leg and into my shoe. (It looked a lot worse then it was) The shoppers at Basha's were very generous offering me both money for a band -aid and reminding me to disinfect my wound. After getting a bandage from the bakery, we continued with our shopping, picking out special groceries for our BBQ we were planning for dinner. On the way home we learned that a jug of water and carton of milk are too heavy for the bike basket. And dodging pedestrians on the sidewalks can be dangerous. Despite these slight inconveniences, we believe we are still avid bike riders. I am gaining a new appreciation for the bicycle and all it has to offer. After re –attaching the basket to the bike, we continued pedaling down the sidewalk. It may have been the feel of the warm breeze as we rode, the fact that I was riding a bike for the first time in years and enjoying it or  the fact that we made it back pretty much unscathed that made me say out loud, “ I’m having an I’m so lucky moment.”

Wow... just got back from the track. Ouch! Legs were feeling a bit better after some yoga and exercises last night. The workout was 2 sets of 6 x 200's, with a minute rest. I love workouts like these, where during it you wonder if you'll be able to finish but after you feel great! Good news, other than a bit of stiffness the achilles is feeling good.
Finished the workout off with a cool down and "Pineapple Energy Bar."  I just tried to post a picture, but I can't figure out how to make it work. Here is the recipe for those that are interested: http://runningmagazine.ca/2011/04/sections/health-nutrition/recipe/snack-time/
Instead of the 1/2 cup canola oil, apple sauce can be used and both walnuts and pecans taste great!

Also, I'm attaching a link for "Picky Bars," another healthy and tasty treat created by athlete Lauren Fleshman. In addition to being an amazing athlete, Lauren is also a successful entrepreneur, check out her bars here!
http://pickybars.com/

Reunited!

The energy bars are delicious... and healthy too!
This morning I'm feeling the effects of yesterdays workouts - Sore hamstrings and glutes!
This morning we had some activation exercises and a relaxed run. Celia and I took the bikes from our house and went to meet the other ladies in our training group. It is nice to be able to do these types of runs with people and always nice to see the girls!
We are going to look around Tempe Market later today and rest for tomorrows workout.
Pictures to follow!

Volume Week

This week of training has started off well. After resting yesterday and doing some self - treatment (activation exercises, and muscle rolling) and a relaxed run, I was ready for a day of hard workouts!  I was excited to test my achilles after the treatment on Sunday.
Our training  is divided into week long cycles - intensity,  volume, and  recovery. This week is volume week. We started the workout with some short sprints, 40, 50 and 60m, followed by some longer reps. After 10 minutes of recovery we did a 400m at 600/800m race pace.  It was great to be on the track again and great to be in the nice weather! Other than Saturday which was pretty cold and rainy, it's been beautiful! After the workout, there was time to cool off in the pool, have a short nap, and get some groceries before heading back to the gym for weights. Celia and  I decided to run to the gym for our warmup which took about 20 minutes. I didn't really feel my achilles at all today! We took a bus part way home, and leisurely walked through the subdivisions of Scottsdale, where we saw a group of children dressed in costumes - a witch, a princess, and Mario from Nintendo. It reminded me of summers where my sister and friends would dress up in July and "trick or treat" around the neighborhood. Nice to know we aren't the only ones!
After making homemade pizza for dinner, we are trying a new recipe for "Layered Pineapple Energy bars" from Canadian Running Magazine.. I'll let you know how they turn out!

Monday April 11th

My name is Alicia and I am a Canadian athlete currently residing in Halifax, NS.
After years of travelling and competing, I've decided to document my adventures to share with others! After graduating from Dalhousie University, where I competed in multi - events, I switched to the 400mH. (My indecisiveness has allowed me to experience many different events within track and field! ) This season I've decided to focus on the 800m.  I'll keep you posted as I train and compete in this new event.

Right now, I am at training camp in Phoenix, AZ.  I am sharing a house with my fellow teammates Celia Peters and Geoff Harris and sadly we just said good bye to Malindi Elmore (http://canadianrunner.ca/category/blog/) and Lauren Fleshman (http://asklaurenfleshman.com/) who were also staying here.

Training has been going well this season, except for a few weeks in March where I was having Achilles pain. After treatment yesterday and getting a new pair of Saucony shoes, I am ready to get back into the swing of things!
Looking forward to it!