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!
Saturday, April 30, 2011
Thursday, April 28, 2011
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!
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!
Sunday, April 24, 2011
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!
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!
Saturday, April 23, 2011
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!
Wednesday, April 20, 2011
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!
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!
Saturday, April 16, 2011
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!
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 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?
Friday, April 15, 2011
"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.”
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.”
Thursday, April 14, 2011
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/
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/
Wednesday, April 13, 2011
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!
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!
Tuesday, April 12, 2011
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!
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 11, 2011
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!
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!
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