Alicia Shay

January 2014

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Location:

Flagstaff,AZ,United States

Member Since:

Jan 16, 2014

Gender:

Female

Goal Type:

Local Elite

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
899.0010.004.000.00329.001242.00
Night Sleep Time: 627.50Nap Time: 8.50Total Sleep Time: 636.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.004.0014.00

PM: 60 min skinning- easy to Ridge

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.005.0014.00

AM: so-so. I have a LONG way to go to get back to fitness. 

PM: 60 min skinning- ridge to midway

PT: hip ex

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.005.0014.00

AM: foot feels progressively better, just need to get out of the giant brace because it's irritating the rest of my foot. 

PM: 60 min skinning- ridge to midway + a little more. Totally ate some ice while falling down waterfall...multiple times. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: uptempo bottom 1/2

PM: 60 min skinning- logjam-bowl

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.005.0015.00

AM: easy strolll on Woody Mtn

PM: 60 min skinning- ridge-midway + some

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.006.0014.00

AM: foot still better but hip is tracking weird after compensating on a bum foot for so long. 

PM: 75 min skinning- logjam-bowl-spur-agassiz. All the way to the top, beautiful views but an icy descent. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: Woody Mtn Rd w. AJ

PM: 75 min skinning- logjam-bowl-spur-agassiz. Really hard effort trying to keep up w. Rob K and Jason. I was totally anaerobic 10 min in...

PT: strength ex. and rehab ex.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: Pretty good, longest run without brace, still have to run pretty easy...but progress!

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.006.0015.00

AM: Better! Making progress, foot is holding. 

PM: 75 min skinning- logjam-bowl-spur-agassiz. Snow totally sketchy and icy, especially descending. 

PT- hip w. AJ

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM- still doing good without the tape and foot seems to be recovering, hips still a little off. 

PM: 75 min skinning- logjam-bowl-spur-agassiz

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.005.0016.00

AM: foot improving, no brace!

PM: 60 min skinning- logjam-bowl-spur

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: easy 10

PM: 90 min skinning- logjam-bowlx2-spur-agassiz. Fell/slid ALL the way down bowl so had to do some extra climbing.

PT: Hip w. AJ

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.006.0017.00

AM: 11 w. AJ

PM: 75 min skinning- logjam-bowl-spur-agassiz. Hard effort.

PT: T-Spine therapy 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Jake K on Thu, Jan 16, 2014 at 15:41:27 from 159.212.71.17

Hey Alicia - great to see another runner who likes skinning/skiing on here. Great, and the most FUN, type of cross training. Nice to have the snowbowl so closeby.

From Alicia Shay on Thu, Jan 16, 2014 at 22:33:09 from 24.156.36.228

Hi Jake! I agree, skinning blast. Hard work and so rewarding! We don't have ideal snow conditions this winter but it's still nice to have something that is so accessible. I might have to make a trip to Utah this winter/spring some real backcountry skinning :)

Hope you are having a great start to winter training!

From Jake K on Fri, Jan 17, 2014 at 15:03:39 from 199.190.170.28

Our snowpack is still a little thin and sketchy, but March/April is usually primetime anyways. I'm definitely looking forward some backcountry days in the spring... or skiing in the resorts once they stop running the lifts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM: Easy w. Lauren Fleshman in Phoenix.

PM: No XT or run, had to get back for first TRF practice!

PT-John Ball treatment on post tib., laser treatment, new taping

 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From AngieB on Fri, Jan 17, 2014 at 17:37:15 from 159.212.71.200

Wow so awesome you run with Lauren! She is one of my running idols:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.006.0016.50

AM; solid run w. AJ on the bike

PM: 75 min skinning- logjam-bowl-spur-agassiz

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From jtshad on Thu, Jan 16, 2014 at 12:45:09 from 141.221.191.225

Welcome to the blog! Great to have you join this community of athletes.

From emruns on Thu, Jan 16, 2014 at 14:16:18 from 67.186.252.90

Welcome to the blog. I hope you enjoy it. There are great people on here.

From Neasts on Thu, Jan 16, 2014 at 14:42:14 from 71.213.44.145

I echo the above. Welcome! This is a great community of people and I'm sure you will inspire us all. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: :Slow, muddy and sloppy run but nice to be running on single track trails mid Jan! Foot much better but hip still a little twisted.

PT-hip w. Wes and AJ

Strength- full routine strength routine.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From seeaprilrun on Thu, Jan 16, 2014 at 17:02:27 from 68.102.189.33

Welcome to the blog! It has been a great source of both friendship and training for me!

From Bonnie on Thu, Jan 16, 2014 at 17:20:37 from 64.119.33.134

Hi Alicia! Love to see you here!

Can't wait to follow your training!

From Bonnie on Thu, Jan 16, 2014 at 17:24:52 from 64.119.33.134

just saw John yesterday! I did not get the new machine, is that a good thing? :)

From Alicia Shay on Thu, Jan 16, 2014 at 22:25:55 from 24.156.36.228

Bonnie! It's awesome you are on here! You have to get John to test his new laser on you. Not all lasers are created equal but he has a really powerful one (surprise, surprise :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

AM; beautiful run on the trails! Foot feels great, hip better but still need to make some progress.

PT: tx w. AJ

Strength: hip and back ex. 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM: 12. hip and foot better, felt good despite a really crummy night of sleep. 

PM: 4

PT: hip w. AJ

Strength: glute routine + and handful of other lifts

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From allyholt on Sun, Jan 19, 2014 at 05:45:58 from 67.2.242.226

Welcome to the blog!

From Alicia Shay on Mon, Jan 20, 2014 at 11:02:32 from 24.156.36.228

Thanks for the welcome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM: 11 awesome miles on trails outside of Anthem towards cave creek

PM: easy 3 to the gym

PT: J.Ball foot and hip w. laser.

Strength: handfull of ex., mostly core and upper

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Bonnie on Mon, Jan 20, 2014 at 08:29:11 from 64.119.33.134

Did you swing by the shops? He he!

Beautiful weekend for running wasn't it?

From Alicia Shay on Mon, Jan 20, 2014 at 11:00:48 from 24.156.36.228

I sped right past the shops. I didnt' want to enter the danger zone :)

It was incredible weather for a trail run! I think I might have even got a little sunburn...in January! It's pretty nice in Flagstaff as well incase you ever want to wander up the hill :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: great run, stride close to normal.

PM: 75 min skinning. Amazing sunset and felt strong up the mountain. Surprised, slopes were in much better condition than the last couple of weeks...got to enjoy a fast decent on snow rather than chunky ice/snow mix

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Brandon Dase on Tue, Jan 21, 2014 at 12:21:14 from 67.214.231.170

Welcome to the blog! Awesome to have you here :).

From Alicia Shay on Fri, Jan 24, 2014 at 10:06:44 from 24.156.36.228

Thank you so much for the warm welcome! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.006.0017.00

AM: tried to spins the wheels a little and do some pickups. Progress but not 100%

PM: 75 min skin, moderate effort. Strapped on a heart rate monitor out of curiousity, bpm WAY higher than my running HR.

 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM: 9 super easy, not much sleep so felt like I needed an easy day

PM; 4 uptempo on Woody Mtn, felt better

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.005.0015.00

AM: 5 miles uptempo, solo. Then 5 w. a client. 

PM: 60ish min skin. Felt strong despite anothe bad night of sleep. Cut the session short b/c Tinder was feeling a little dizzy up on some the higher runs. 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From Burt on Fri, Jan 24, 2014 at 13:47:27 from 71.216.109.214

Yay! Another blogger from Arizona.

Boo! You're super fast and I'm not worthy to comment here.

From Alicia Shay on Sat, Jan 25, 2014 at 09:30:34 from 24.156.36.228

Oh gosh! Seriously!? Not worthy/fast enough to comment?

You should come visit Flagstaff, where I live. It's an all inclusive running community for Olympians to beginners. No hierarchy, just runners supporting each other and trying to be the best that they can be no matter what the starting point :)

Check it out:

https://www.facebook.com/TeamRunFlagstaff?ref=br_tf

From Burt on Sat, Jan 25, 2014 at 18:32:40 from 71.35.49.125

I don't have a facebook account.

From Burt on Sat, Jan 25, 2014 at 18:34:49 from 71.35.49.125

Just kidding. I do. I actually grew up in Kingman. So many, many years ago, in high school, I was in the same division as the three Flagstaff high schools; Flagstaff, Coconino, and Sinagua. They were always faster than us in cross country. Of course, they weren't as fast as Page, but the point is, Flagstaff does a good job at getting people involved in running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.005.0014.50

AM: Good run on gamble trails to Woody Mtn. Hip and foot feeling better. Anothe shorts and sports bra run in Jan. 

PM: 65-70 min skin. Felt good, beatiful night on the mountain

Strength: heavy squats, t.gettups, nordic curls, couple baby olympic lifts, sl deadlifts and a couple PT ex. 

PT: foot w. AJ

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM: 80 min steady w. Matt

PM: off

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.006.0018.00

AM: Nice solo run on the trails/dirt roads. Itching to start some workouts and run a little faster. 

PM: 70 min skin w. Tinder, Krar and Wolf. Just nice and steady and tried to keep the guys in sight. 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest day. It's been a long time since I've had a complete day off so it was nice to focus on work anc recharge. 

Strength: full weight routine plus some plyos, turkish getups, etc. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: Gamble trails to ft tuthil. Beautiful day, 55 and sunny!

PM: 75 min skin. Up ridge, down bowl 

PT: a few hip things w. AJ

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.006.0015.50

AM: easy run w. S. Hall via ft tuthill to gamble trails. 60 degrees!?

PM: 75 min skin w. the guys

PT: R leg rehab

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From DaleG on Thu, Jan 30, 2014 at 02:25:30 from 152.216.3.5

Nice weather!

From Alicia Shay on Thu, Jan 30, 2014 at 09:28:40 from 24.156.36.228

Seriously! It's been great for running but the longest drought in history for this area...so not great for summer fire risks. Hopefully a little snow soon!

From DaleG on Thu, Jan 30, 2014 at 10:08:06 from 50.168.232.191

I hear ya. I don't think we've gotten nearly enough snow in the mountains this winter. My sister works at Brighton Ski Resort and she said its way less than normal up there. Although, she said they got a foot of snow last night, but still not enough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: Easy run from the house on trails. SO impatient to start doing workouts again!

PM: warm up to the gym

PT: laser

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: Story run on the trails. Hip and foot feel less inlfamed but still moving a little weird. 

PM: Easy to the Hypo2 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.006.0015.00

AM: Great run with Sara. SNOW! Finally!

PM: Beautiful skin on the mountain. Paradise! Fresh snow and amazing sunset. Doesn't get much better than watching the sunset at 12000ft and then bombing down on fresh powder.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From Jake K on Sun, Feb 02, 2014 at 17:14:35 from 67.177.11.154

Fresh snow + sunset skiing = take a camera! :-)

From Alicia Shay on Wed, Feb 05, 2014 at 09:10:23 from 24.156.36.228

Seriously! I do need to snap some shots but I have a feeling that my iphone wouldn't do justice AND I am usually trying so hard to keep up with some guys that I would lose a good 50 meters if I stopped :) Plus, they would pale in comparison to your incredible shots!

By the way, thank you for the recommendations on some of the spring backcountry options. I'm thinking about taking a week trip in April, maybe UT or CO.

Hope your training is going well!

From Jake K on Wed, Feb 05, 2014 at 09:42:05 from 159.212.71.69

If you come up this way we'd gladly offer you a place to crash and ski partners (at least on the weekends!).

Its hard to beat Colorado when you catch a good corn cycle in the spring... but sometimes we get our best powder days in April. Block out a week and chase the snow... or sunshine :-)

From Alicia Shay on Wed, Feb 05, 2014 at 16:29:25 from 24.156.36.228

Thank you so much for the offer, that is very kind of you! I definitely want to get up to Utah at some point….maybe this spring or possibly Steamboat. Regardless, I agree that I need to block out a week and make it a done deal :)

Hopefully you are planning on doing the same so that you can enjoy some snow and sun and get off the pavement :)

From Jake K on Wed, Feb 05, 2014 at 16:32:22 from 159.212.71.69

We definitely are planning on a lot of spring skiing. And then a 8-10 early summer trip to the Sierras, although that might be a backpacking instead of ski trip this year since they're getting no snow.

From Alicia Shay on Wed, Feb 05, 2014 at 16:40:16 from 24.156.36.228

That's great! It sounds incredible and I will look forward to following the ski/backpacking adventures and whatever races you have in store. Let me know if you all every find your way to N. AZ, I love to show off our little mountain town :)

From Sasha Pachev on Thu, Feb 06, 2014 at 18:10:07 from 69.28.149.129

Alicia:

You should come to the Utah Valley Marathon or Half. Good prize money, time bonus, not too far of a drive. If you want to fly, there is a direct flight for something like $70 on Allegiant Air from Mesa to Provo.

From Alicia Shay on Fri, Feb 07, 2014 at 09:46:43 from 24.156.36.228

Sasha,

Thank you for the suggestions. What is the date of the Marathon and Half? I will have to look into it!

From Sasha Pachev on Sat, Feb 08, 2014 at 23:55:38 from 72.250.218.114

Alicia:

Utah Valley Marathon/Half is on June 14th this year. More info at

http://www.utahvalleymarathon.com/

Race director is very interested in seeing top performances.

From Alicia Shay on Sun, Feb 09, 2014 at 16:17:48 from 24.156.36.228

Sasha, thanks for the race info! It looks like a great race. I'm not sure about the net downhill component. I like to go UP :)

I will look into the details. Thanks again!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: nice run w. Sara, dirts roads, nice and easy

PT: laser

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.006.0018.00

AM: Urban trail to Ft. Tuthill. Foot and hip felt the strongest yet. PT/laser combo must be helping?

PM: 75-90 min skin. Super busy with work all day but desided jet up the mountain anyway. Crazy night w. no visability, snow and thick fog. Had the mountain all to myself. Glad I invested in a good headlamp or it would have been a very interesting descent. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From allie on Thu, Feb 06, 2014 at 01:55:46 from 65.130.189.75

your skinning adventures sound really fun. i used to do a lot of night snowshoeing -- i liked to be out in the cold/dark all bundled and warm and just enjoying the quiet. in your case, you also get the benefit of a workout...i would just putter around. :) it's fun to read about what you do. you certainly know how to pack a lot of activity and adventure into every week.

From Alicia Shay on Thu, Feb 06, 2014 at 16:17:45 from 24.156.36.228

Allie,

There is definitely something refreshing about being out in the snow in the evening! I like snowshoeing but they you don't get the fast descent :) I think that both skinning and snowshoeing (especially running snowshoes) are a great winter cross training for runners. Cold pavement miles can really beat up the leg so it's nice to do something to supplement mileage. I will actually look for any excuse to be in the mountains- snow or no snow :) I will look forward to following your training and progress this winter and spring! It seems like you have great things ahead!

Alicia

P.S.I am packing a lot of training/adventure into a week but sliding by with 6-7hrs of sleep and working a lot…so I need to find a balance :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.008.0018.00

AM: Snow covered trails finished at the gym. Everything still progressing. 

PM: 2hr skin w. Krar and Tinder out of bounds on some beautiful terrain. Hard effort. Some thick fog made for a dark and eery climb to the top and ski down. Fun stuff!

Strength: full routine + heavy squats, walls squats, back, single leg, etc.

PT: laser

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From DaleG on Wed, Feb 05, 2014 at 01:33:25 from 152.216.11.5

Sounds like a fun day!

From Alicia Shay on Wed, Feb 05, 2014 at 09:13:42 from 24.156.36.228

It was a fun day! A nice combination of a lot of work and a lot of play/training. I can't complain when I have great company to run with and mountains trails to explore :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: Good run w. Nick A. Legs felt totally loaded from lifting a little heavier yesterday. Definitely felt like I was dragging along to keep up with him

PM: Got my skin on up to the top of San Fran. Strange conditons again, total white out towards the top. I was very thankful for deciding to upgrade my headlamp otherwise I might have ended up descending the wrong end of the moutain!

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: Urban trail to ft tuthill. 

PM: Bowl side to the top. White out, thick fog again. I could barely find my way up the right trails and coming down was even more intersting but still a really good effort on the mountain. 

PT: Hip tx w. AJ and laser + PT ex. for right foot and lower leg. Still amazed how one hit from a mountain biker can leave me with so much damage control between my foot and hip...but thankful to be healing gradually. 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM: Easy w. Sara and Ryan on Woody Mtn. Tired but always feels better to have company when the miles don't click off quickly. 

PM: Off to get some recovery, watch my nieces bball game and get my skis waxed. 

PT: w. AJ cont. hip and foot + ex

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Cam on Fri, Feb 07, 2014 at 17:59:59 from 67.2.173.100

Great to see you on the board! You are a big inspiration. Last I heard you were getting into trail /ultras. Hope things are great in Flag!!

From DaleG on Fri, Feb 07, 2014 at 19:54:25 from 152.216.11.5

Easy runs in the mountains are my favorite.

How was the bball game?

From Alicia Shay on Sun, Feb 09, 2014 at 16:20:45 from 24.156.36.228

Cam, thanks for the welcome and kind words! I have been dabbling with trail races. I love the different challenge of the terrain and inspiration of racing in the mountains…but the speed of road racing is still alluring. Maybe it's possible to do both?? :)

I hope you are doing well and I look forward to following your journey and racing.

From Alicia Shay on Sun, Feb 09, 2014 at 16:24:02 from 24.156.36.228

Dale, I agree! Easy long runs in the mountains are one of the most inspiring and refreshing things you can do with your own two legs.

The ball game was great. A classic cross town rivalry that came down to the last few seconds. Unfortunately we lost but it was a good fight until the end :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM: LR w. Lauren, Steph, Sara and the Oiselle ladies. Out and back on a dirt road. Beautiful sunny day to put in some miles with friends with snow covered peaks in the backdrop 

PM: off

PT: laser

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.006.0010.00

AM: Easy to the gym after church. Needed an easy day after a busy week. 

PM: Up on the mountain for a peaceful solo run up some new routes. 

Strength: normal routine w. a few adjustments.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM: Gamble trails to ft. tuthill. Whew, legs loaded from some heavy strength/lifts yesterday...not sore just dulled out. Didn't expect to feel that way after a little extra weight and a couple new ex. 

PM:Urban trail. Felt much better after a nice, easy shakeout run. 

 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.006.0016.50

AM: 80 min on Woody Mtn w. the Hall's and dogs. Trails are clear again, shorts and tshirt weather and it feels like spring!? Still feel pretty tired, need to get a little more sleep.

PM: skin w. Krar. Hard, especially the last 1000ft climb. Bright moon hanging over the Peaks. Incredible evening, enjoyed every minute. 

PT: Hip and laser

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.008.0017.00

AM: around trails, finished at the gym. 

PM: Long route up on the mountain w. Tinder and Sean (?).Difficult run, was super tired after. 

Strength: full routine + foot and hip ex and some baby olympic lifts. Definitely getting stronger and balancing out some weaknesses 

PT: foot

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.006.0015.00

AM: Gamble trails to the urban and finished at the clinic/gym. Energy levels a little better, an extra hour of sleep seems to make all the difference. Just need to get over 8hrs conistently! Post tib tendon not feeling so hot, maybe too many miles on shifty, rocky and muddy trails

PM: Solo run up the mountain. A warm and peaceful evening to just cruise at my own pace. 

PT: Some hip and foot, laser

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From DaleG on Fri, Feb 14, 2014 at 02:09:56 from 152.216.11.5

Nice job. The evening run up the mountain sounds nice. I can't remember the last time I got more than five hours of sleep.

From Alicia Shay on Fri, Feb 14, 2014 at 10:28:29 from 24.156.36.228

Dale, evenings on the mountains are breathtaking! Definitely my favorite part of the day. It might not compare to your Utah mountains but I won't complain :) 5hrs of sleep!? Yikes. If I am livining at 7000ft, training 2-3 hrs/day and working full time, I need AT LEAST 7hrs just to function. Chronic sleep deprivation leads decreased training adaptation and really increases risk of injury…so I try to get more. Maybe that can be a goal for both of us in the next few months??

From DaleG on Fri, Feb 14, 2014 at 14:08:34 from 50.168.232.191

Yes, sleep deprivation is really taking its toll on me, physically and mentally. Currently, I work a job for the federal government and my shift is 4:30 pm to 2:00 am. I get home around 2:20. I usually fall asleep around 3:00 an. Then I get up at 7:00 and take the kids to school. By the time I get home, I'm wide awake and can't ever go back to sleep. I'm waiting for a spot to open up on the day shift, where I can lead a more normal life, but until then I'll keep suffering. I'll let you know when that day comes.

From Alicia Shay on Fri, Feb 14, 2014 at 15:36:37 from 24.156.36.228

Wow! That is a really rough schedule. It sounds like you are doing the best that you can. Hopefully you can change shifts soon and get back to feeling more healthy and rested. Sorry for your suffering :(

From DaleG on Fri, Feb 14, 2014 at 16:34:23 from 50.168.232.191

It's definitely rough. I've been on this schedule for about nine years and the older I get, the tougher it is, but I'll be ok. I try to catch some sleep whenever I can.

From Sasha Pachev on Fri, Feb 14, 2014 at 17:38:24 from 69.28.149.129

Dale:

Alicia is absolutely right. Sleep is absolutely critical for recovery. Remember that it is when you sleep that you actually get faster, not when you are training. The only purpose of training is to open the door for the sleep to make you faster.

Sounds like you need to start looking for a better job. I know it is hard when you get older, but there is light at the end of the tunnel if you get creative and absolutely refuse to give up. Getting a job that is good for you is only maybe 30% a matter of having the skills. The other 70% is about the ability to handle rejection. Most people cannot and will give up after a certain number of rejections. If you keep trying, you will eventually find yourself being the only qualified applicant for a decent job - everyone that could have pushed you out has given up.

From DaleG on Fri, Feb 14, 2014 at 18:03:19 from 152.216.11.5

Thanks Sasha, and I totally agree that sleep is very important in recovering and healing and mental well being. Over the past few months I've read several studies on sleep deprivation and found that I suffer from most of the effects.

I could make a few changes, like having my son ride the school bus and have someone take my daughter to school so I could get more sleep, but I have always told them I would be there for them for stuff like that and I know they appreciate it.

I do have a great job that pays well and I enjoy coming to work. I know in due time a spot will open up on the day shift and I will switch over. In the federal government, most jobs are only open to current federal employees to apply. Because of current budget issues, there has been a hiring freeze in place for the past year, so that has prevented any movement within the organization. Once the hiring freeze is lifted, then people will start applying for other internal positions and more positions will open up on the day shift. I just need to be patient and good things will happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: Soldiers trail and meandered around some other random off-shoots. 68 degrees!? Felt so warm I couldn't even keep my shirt on. The best my foot and hip have felt since accident. Woohoo!! Finally all the PT and rehab is staring to sink in. 

PM: Super easy, no time to go up on the mountain.

 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From DaleG on Fri, Feb 14, 2014 at 16:35:52 from 50.168.232.191

Sounds like progress is being made. I must have missed something. What accident did you have?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM: Spectacular run in the Grand Canyon w. Wolfe and Krar. Felt pretty tired at the beginning after a poor or short night of sleep but I couldn't help but feel refreshed as we descended through the different layers of rock and vegetation. I never have the right words to sum up a run through the GC. Feel blessed to have this wonder 90 min from my doorstep!

PM: off...somehow, I thought it would be a good idea to also ski tonight but the guys convinced that I was crazy and I decided to hold off. However, it would be a great double...maybe sometime later this spring!

Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Steve on Wed, Feb 19, 2014 at 14:32:17 from 66.87.126.188

You live in an incredible place to run. Neat daily reports!

From Alicia Shay on Wed, Feb 19, 2014 at 18:17:29 from 24.156.36.228

I am VERY thankful to have so many great running/training/playing options in Northern Arizona. How can someone not want to get outside and explore? :) I heard a rumor that you have a couple great adventures planned in this area sometime this spring?? I hope that both go amazingly well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.006.0010.00

AM: Easy on trails after church. Quads pretty sore from such a fast and steep descent yesterday but usually gets better after 1-2 runs in the Canyon

PM: On the mountain with the guys. Started slipping on an icy, steep section and decided to pop out of my skis and hike through the slickest part and ended up losing a ski ALL the way down the slope and into the woods. Good times!

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Andrea on Wed, Feb 19, 2014 at 12:33:41 from 72.37.171.52

Hi Alicia, I recently read your article about iron deficiency...was wondering if there's a specific liquid iron brand you would recommend and if you have found a place where it is reasonably priced?

From Alicia Shay on Wed, Feb 19, 2014 at 18:13:39 from 24.156.36.228

Hi Andrea!

Are you struggling with anemia or had problems in the past? Or just looking to maintain your current iron levels? I would recommend doses accordingly but the brands that I would recommend are:

Ultimate Iron by Enzymatic Therapy:

http://www.luckyvitamin.com/p-11626-enzymatic-therapy-ultimate-iron-90-softgels

Hema-Plex Nutritional Supplement For Total Blood Health by Nature's Plus:

http://www.luckyvitamin.com/p-71833-natures-plus-hema-plex-nutritional-supplement-for-total-blood-health-90-softgels

You should be able to purchase on amazon, lucky vitamin or possibly a local health food store for a reasonable price. I've found that taking a combination of the above two are easy on the stomach but also most effective in building iron levels.

A couple years ago when I was at a distance/altitude summit at the Olympic Training Center, Randy Wilbur from the USOC suggested that research showed that chelated iron was absorbed best with the least amount of side effects and recommend these two combos. So I made the switch from the liquid iron to the above two and was FINALLY able to keep my levels higher without downing the nasty liquid ferrous sulfate. I've since made the recommendation to other female runners and everyone seemed to respond well.

I hope this info helps! Please let me know if there is anything else I can give my two cents about :)

I hope you are doing well!!

From Andrea on Wed, Feb 19, 2014 at 19:14:39 from 67.177.11.154

Thanks!

I recently had blood work done and it was 24ng/ml despite the fact that I've been taking 100mg of iron in pill form for the past year. So I'm not anemic but would like to get that level up to 65ng/ml.

I started taking liquid iron a couple weeks ago, but it is quite disgusting. Those softgels sound so much better! I will try what you recommend and then get my levels checked again in a few months.

From Alicia Shay on Mon, Mar 03, 2014 at 10:13:53 from 24.156.36.228

I am so sorry but somehow I missed your reply! Any luck with the new iron supplements? When you mentioned that you are at 24ng/ml, did you mean your total iron levels or ferritin? What about your hemoglobin and hematocrit? The combo of ferritin, hemoglobin and hematocrit would give you the best snapshot of your iron status.

I agree about the liquid iron! After so many years of taking that stuff when I see the bottle my stomach turns. Yuck!

I hope you are feeling better!

From Andrea on Thu, Mar 06, 2014 at 15:01:05 from 72.37.171.52

I ordered the new iron pills so they should be here any day. Hopefully the new supplemements will help!

Ferritin 24ng/ml

Hemoglobin 15.4

Hematocrit 45.1

From Alicia Shay on Thu, Mar 06, 2014 at 16:03:51 from 24.156.36.228

Your Hemoglobin and Hematocrit are rock star! For a female distance runner, it can be difficult to get into that range- for comparison, I am around 11 and 33.

I agree that your ferritin getting towards the low end indicating that your stored iron is possibly creeping down...so you would definitely want to keep an eye on it but on the other hand, I don't think you should hit the iron pills too heavy since you technically are far from being anemic and excess iron in the body is far from benign. I would recommend supplementing modestly and rechecking in a couple months.

From Andrea on Thu, Mar 06, 2014 at 17:15:27 from 72.37.171.52

Interesting. I did not realize that my hemoglobin and hematocrit were at pretty good levels, I've always focused in more on the ferritin. That's good to know - I won't go overboard on the iron supplements :)

From Alicia Shay on Sat, Mar 08, 2014 at 10:12:36 from 24.156.36.228

Yep! Your actual oxygen carrying capacity (Hmg, Hct) are really ideal. I dream of those levels! :) If your stored iron (ferritin) starts to dive then you are at risk of your l15 and 45 slipping. Hmg and Hct ranges are pretty standard but individual ferritin levels can fluctuate widely…I've seen healthy athletes around 20's and up into the 200's! That simply indicates storage (in the bone marrow). Since anything in the low 20's is starting to get low, I would just keep an eye on it, supplement modestly and cont. eating good quality sources of iron.

In studies of non anemic women with low serum ferritin concentration have shown an increase in energy and/or performance when increasing lower end ferritin levels (even though the ladies weren't' technically anemic yet). So like I mentioned, you don't need to go crazy but will likely feel a boost in energy if you take in some extra iron especially if 24 is much lower than you have been in the past.

Sorry, that was long winded!

A couple reference studies as well a review by Alex Hutchinson.

Intravenous iron for the treatment of fatigue in nonanemic, premenopausal women with low serum ferritin concentration.

http://www.ncbi.nlm.nih.gov/pubmed/21705493

Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial.

http://www.ncbi.nlm.nih.gov/pubmed/22777991

Short summary by Alex Hutchinson:

http://www.runnersworld.com/health/ferritin-and-fatigue

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM: Wow! quads and ITB's even more sore than yesterday...I guess that DOMS applies to me as well. I was sore enough that a light jog felt productive but anything else probably would only add to the soreness. I kind of forgot that the 1st trip into the Canyon always does this to me plus having to run down the steep ski slope to fetch my runaways ski yesterday on sore legs didn't help. 

PT: w. Wes on ITB an quads

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.006.0015.00

AM: solo easy run

PM: on the mountain with my sister, she hike and I skinned...wish we could do this every day together. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM: uptempo, around Woody Mtn area

PM: easy before bball game

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: Really don't have any idea how many miles I got in...was at Buffalo Park for 4hrs for fliming and just kept running around and around or doing a ton of strides and then stopping for 10 minutes. Felt like I ran 20 by the time everything wrapped up. Long day, no energy for a 2nd run.

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.006.0018.00

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: Buffalo park trails to Oldham and Rocky Ridge. Beautful sunny runny after church.

PM: from the house via Urban trail. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM: Loop to Soldiers Trail. Finally clear and runable. 
PM: easy with Tinder on some new trails. Beautiful day, good company, great run. 

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: after a absolutley horrible night of sleep, I had to 'jog' through this run. I contemplated not running but felt better once I got moving. 

PM: mountain

Night Sleep Time: 3.50Nap Time: 0.00Total Sleep Time: 3.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: Trails from the house. 

PM: Hypo2 Open House so no training. We are officially open for business. Had an incredible turnout with a lot of international athletes, local athletes, business, Flag medicial community...super exciting!

PT: hip w. AJ

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: Spear S (?) trails via Anthem towards Cave Creek (?)....I am not really sure where I was running but it was incredible! If I didn't have an appointment to get to I could have expolored all morning. 

PM: rest- got home to late from Phx 

PT: John Ball, foot treatment + laser. Made a HUGE difference. I walked into his office with a differernt foot than I walked out with. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.006.0015.00

AM: loop trail to soldiers

PM: Easier effort on the mountain w. some crazy blizzard conditions. It was kind of a creepy night to be up their by myself but I would have been bummed to sit at home and see the clouds hovering over the mountain bringing in some fresh snow...so I rolled the dice and I am glad I went up.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM: Rainy, windy (but enjoyable!) LR w. David and Tulley. Started with them then peeled off to add on some extra miles on single track. Felt better than expected after another short night of sleep. I came home the previous night exhausted from a hard skin on the mountain to a super sick dog and needed to stay up most of the night to make sure I didn't need to take her into the vet. Made it through the night and my pup is back to normal... worth losing a few hours of sleep!

PM: Mountain with Christina and Rob. Finally some powder! Woohoo!! Beautiful descent and of course I have to take a huge biff on the most enjoyable section...oh well! 

Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.009.0017.00

AM: Easy around the Ft. Tuthill trails. The snow was already melted and it felt good to finally have a good dose of moisture. 

PM: Crazy night on the mountain w. Krar. Went for the large loop out of bounds and of course I was working hard to just keep up then we tried to come down the bowl side of the slopes only to find winch ops halfway down so we had to skin back up and then come down weird drifted...I don't know what the heck it was but it beat the crap out of my tired legs. It was just random ungroomed drifts/bumps that lasted forever. I was thankful to just stay on my feet. Zero visibility and strong winds. Tough night! I felt adequalely wasted by the time we got back to the car. Fun stuff! 

PT: laser and adductor w. AJ

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From jtshad on Mon, Mar 03, 2014 at 08:19:47 from 141.221.191.225

Wow, sounds like quite the adventure. Stay safe.

From Alicia Shay on Mon, Mar 03, 2014 at 10:07:34 from 24.156.36.228

Yes, definitely want to stay safe out there so that it remains fun and not dangerous! Usually it's pretty straight forward up then down without issues but the information center isn't always up to date on which areas are skiable an where there is winch ops/maintenance…so that can make things interesting especially in the middle of a storm :)

I hope you are well and enjoying the last bit of winter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.007.0015.00

AM: uptempo, hip cont. to improve very gradually. 

PM: Another hard night w. Rob. Took some steep pitches up to the top. Loved the route and the heart/lung/leg burn that it gave me! Sufficientley pooped after.

PT: little of this and that. laser

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: Put in some miles on the Urban trail, stopped at the work for a skype meeitng then ran back home. Felt horrible running home as my blood sugar was crashing down with the 2 hour break in the middle of my run. Not ideal but the only way I could get in some mileage. 

PM: on the mountain w. Krar, tried to push the upper section of the mountain to get a little extra aerobic stimulus in. 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.006.0020.00

AM: Great run around Ft. Tuthill trails and finished off with the loop trail. Best I've felt since this whole spiral of injures set off in Nov. and could run with my normal stride/foot strike the entire run. Ahh, I've missed my normal running body! Welcome back right leg. 

PM: Beautiful and calm evening skin up to the top of the mountain and then blitzed back down. One of the first times I've haven't descended in the dark. It was kind of nice to see beyone my headlamp.

PT: R hip, adductor and hamstring w. AJ, laser

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From DaleG on Thu, Mar 06, 2014 at 01:39:48 from 152.216.11.5

That's great news!

From Alicia Shay on Thu, Mar 06, 2014 at 09:44:30 from 24.156.36.228

Thanks Dale! How are you doing? Enjoying the beginnings of spring?

From DaleG on Thu, Mar 06, 2014 at 10:53:50 from 50.168.232.191

I'm doing well, thanks. Just trying to work through some mechanical problems so I can run pain free. It'll take some time, but it'll be worth it in the long run.

From Alicia Shay on Thu, Mar 06, 2014 at 11:07:24 from 24.156.36.228

Sorry to hear that you've been in pain! If you every find yourself in AZ, you should book an appointment at the sports performance center that I work for. I just do nutrition and coaching but we have awesome sports physios that are incredible with running injuries or problems. Just a thought :)

Hypo2 Sport Performance Center:

http://www.hypo2sport.com

http://www.drajgregg.com

From DaleG on Thu, Mar 06, 2014 at 11:29:33 from 50.168.232.191

Thanks for the info. You never know, I might head down to Arizona over the next few years. I'm trying to enroll at Arizona State for an online degree in either Healthy Lifestyle Coaching or Nutrition (communication). I can't decide which one. I just got all my transcripts sent in and I'm waiting to see if they accept me. Keep your fingers crossed.

From Alicia Shay on Thu, Mar 06, 2014 at 16:05:42 from 24.156.36.228

Wow! That would be incredible. I will definitely have my fingers crossed for you. The weather in the tempe/ASU area can be brutal but you can always escape up to the mountains for some summer relief.

Wishing the best for your potential acceptance!

From DaleG on Thu, Mar 06, 2014 at 16:57:51 from 66.87.126.17

Thanks....by the way, that sounds like a cool and fun place to work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: R leg even better than yesterday! Same loop, trails drying out nicely. Energy was good and everything seems to be coming around 

PM: solo run up the mountain. Felt strong and would have added in an extra loop if my headlamp wasn't dying. 

PT: foot

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: Urban trail w. Sara. Amazing how the miles fly by when you have your old running buddy by your side. Also was excited to officially sign on w. Nike. Looking forward to representing and racing for them in 2014!

PM: Bowl side. Kept it pretty mello so I can get in a good effort tomorrow. 

 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From DaleG on Sat, Mar 08, 2014 at 00:41:12 from 152.216.11.5

Congratulations on signing with Nike! That's huge, right?

From Alicia Shay on Sat, Mar 08, 2014 at 10:18:22 from 24.156.36.228

Thanks Dale. It's a step in the right direction and a great opportunity!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.006.0021.00

AM: good 2hr  LR on forrest service roads. Felt great! Definitely could have kept going but wanted to make sure I get in another back-2-back long run tomorow and be able to keep up with the guys. 

PM: solo run up the mountain. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.006.0026.00

AM: Nice LR w. Nick, Adam and Rivers on trails- Buffalo Park to Oldham, Rocky Ridge, up Shultz Creek and back down. A little flat from yesterday but that's to be expected. Felt like I could have kept going but wanted to be respectful of how much load I was putting on my healing tendon. Got home and somehow enticed to go on an hour hike then only had an hour or so before it was time to head up the mountain. Wowzers! Lot's of time on my feet today! Wore my new Nike Wildhorse trail shoes out of the box and they were awesome! Perfect fit and function. 

PM: hard skin up the mountain w. J. Wolfe and E. Bohn. 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments
From DaleG on Mon, Mar 10, 2014 at 22:08:55 from 50.168.232.191

Sounds like another fun day.

I was wondering if Nike had any trail shoes. I haven't noticed any in the running store up here. Maybe they don't carry the Nike brand.

From Alicia Shay on Tue, Mar 11, 2014 at 01:52:59 from 24.156.36.228

NIke does have trail shoes. In my opinion the two best options are the Zoom Wildhorse and the Zoom Terra Kiger. Compared to other trail shoes that I've tried they feel incredible- not clunky or too rigid…just a smooth ride that still allow you to 'feel' the trail without banging your foot on rocks or losing footing. I really can't speak highly enough about them!

Here is a review of the Wildhorse which is a little more aggressive of the two.

http://www.irunfar.com/2014/03/nike-zoom-wildhorse-review.html

And the Kiger:

http://www.runnersworld.com/shoe/nike-zoom-terra-kiger-mens

From DaleG on Tue, Mar 11, 2014 at 02:29:45 from 50.168.232.191

Alicia, thanks for the links. Both were very informative. I think I would like the Kiger. I'm a big fan of the Nike Free. About three or four years ago I bought two pairs at the same time. They're so lightweight and durable. I wore the first pair for longer than two years as my everyday shoe and the only reason I retired them is because the soles were worn smooth. I'm about a year into the second pair.

I'm going to check out those shoes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM: 10 miles- Loop trail to Soldiers. Felt better than expected after a long weekend of training. Just a little flat. 

PM: 4 miles-Great run with Tully on the gamble trails

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Jon on Tue, Mar 11, 2014 at 04:08:07 from 107.203.52.135

Just heard you officially signed with Nike. Very awesome, congrats. Neat to be a founding member of their new trail team.

I'm probably one of the few Americans who hasn't owned a Nike shoe in 10+ years but the reviews on iRF sound good.

Welcome to FRB, by the way. Always good to have more trail folks on here. Especially ones who live in such running Meccas as Flagstaff.

From jtshad on Tue, Mar 11, 2014 at 06:35:21 from 69.20.183.178

Cool about Nike! Nice day of running.

From Alicia Shay on Wed, Mar 12, 2014 at 10:44:38 from 24.156.36.228

Jon- Thanks for the welcome! By the way, I checked out your blog and it looks like you covered some great trails and miles in recent years. I look forward to following your progress out on the trails! Anything coming up soon?

From Alicia Shay on Wed, Mar 12, 2014 at 10:47:06 from 24.156.36.228

Jeff- Thank you! Great job at Mountain to Fountain. It's a great event and it sound like you had a good day of racing. Hope you are recovery quickly!

From Jon on Wed, Mar 12, 2014 at 18:09:32 from 107.203.52.135

Thanks, Alicia. Yeah, I basically gave up road races 5 years ago and am enjoying ultras. Next big race is Massanutten 100, which is so rocky I swore I would never do it when I paced someone 3 years ago. Guess I have a bad memory.

By the way, very impressive to see someone giving Jake K a run for the top of the mileage board.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: uptempo around Sinclari Wash trails. Foot feeling strong and stride is back to normal and seems to be holding steady! Beautiful day, wanted to keep running 10 more miles!

PM: Steep! w. Rob and Tinder. Felt strong and finally managed to not fall down waterfall. First time ever...must be gettign the hang of proper skimo skills. 

PT: foot, some hip + laser on foot. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From DaleG on Wed, Mar 12, 2014 at 00:47:44 from 66.87.127.41

I bet there are a ton of trails around there. I'm itchin' to get out to Antelope Island and run the trails. Maybe I'll plan a run out there next week.

Nice mileage today!

From Andrea on Wed, Mar 12, 2014 at 16:53:12 from 72.37.171.52

Does Flagstaff have any skimo races?

From Alicia Shay on Wed, Mar 12, 2014 at 18:05:57 from 24.156.36.228

Andrea, we don't really…just one race that you can skin or run with traction. I wish we had a few because it would be a nice way to mix it up in the winter months. I'm assuming that there are several in UT?

From Andrea on Wed, Mar 12, 2014 at 20:00:08 from 72.37.248.39

SkiMo racing has really taken off here in the last couple years...they just started the Wasatch Citizen SkiMo Race Series that is every other Tuesday from Thanksgiving to April and gets over 100 people each race. Jake and I didn't do any this year, but it's definitely something we want to pursue next year.

From Alicia Shay on Thu, Mar 13, 2014 at 00:52:28 from 24.156.36.228

Nice! From what i can gather, you and Jake would crush it! I've seen some of your pics and they are incredible AND adding to your overall aerobic strength that should transfer nicely into running. I've heard that the gear $$ for competitive skim is pretty ridiculous though.

I don't know how you go for multiple hours though…I am usually with a couple guys that just go hard without reprieve and I just try to hang on After 2 hours I am toast!

I hope your training is going well and you are building even more RBC's :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.0010.000.000.006.0020.00

AM: Hard w. R. Krar. 50 min of climbing up Oldham and then a fast/hard bomb down Elden Lookout Rd. Felt like I was breathing through a straw for the first hour but a really solid effort. 

PM: Steep and hard up the mountain. Good effort after the hard/long run with Rob but super hungry the whole time. All I could think about is finding a section that was wasn't too steep so I could rip into my pack for some strawberry clif blocks!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.006.0017.00

AM: Gamble to Loop trail to Soldiers to the Urban trail....just kind of meandered around and kept connecting some of my favorite sections of trails from my house. Didnt' feel as tired as I expect after yesterdays long/hard effor x 2

PM: Moonlight skin w. Krar. Felt good! Only issue was runnign into some winch ops in the middle of the mountain. Would have been super dangerous if I was desending- no signs, no warnings, not marked at the trails head. Grr..

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.004.000.006.0017.00

AM: warm up and cool down w. Rob. 4 miles of TH effort hill work. Really tried to push the down hard, flip and grind back up. Deceiving hard for only being 4 miles of 'work'...although warming up and cooling down with Rob felt like a mini workout- bigtime two stepper until you are running faster, faster, faster....

PM: mountain w. Krar and Wolfe. Tired legs but stil a nice effort until I transistioned to come down. Snow conditions were pretty horrible and something felt off with my boots/bindings and I couldn't turn left. I stopped a couple times to trouble shoot but couldn't figure it out. Once I cleared the steepest sections I decided to coast in and then worry about it...then I hit ice and picked up speed like crazy, couldn't stop or turn and had a pretty big end over end. In a lot of pain after. I think I figured out what went wrong but ouch! Head/neck hurting, feel sick and feverish, lower leg is super swollen and achy. Going to need a couple days off to lets things calm down. 

Night Sleep Time: 0.00Nap Time: 7.50Total Sleep Time: 7.50Weight: 0.00
Comments
From jtshad on Wed, Mar 19, 2014 at 13:20:40 from 141.221.191.225

Sorry about the crash, I hope you are starting to recover.

From Cam on Wed, Mar 19, 2014 at 13:42:36 from 128.187.97.22

did you get that big Nike shipment yet?! congrats again on joining the team

From Alicia Shay on Thu, Mar 20, 2014 at 17:45:20 from 24.156.36.228

Thanks guys! I am recovering…actually faster than I expected. Fingers crossed everything continues to heal quickly!

Cam- I did get a huge shipment. Almost overwhelming!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Off, no bueno. 

PT: hamstring tendon/knee area, soleus, tib, gastroc, neck...it all needed work. Going to take me time with this and not rush back. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Jake K on Sat, Mar 15, 2014 at 16:58:35 from 12.69.234.140

Bummer on the ski crash. Hope you feel better quickly.

From Alicia Shay on Sat, Mar 15, 2014 at 17:16:07 from 24.156.36.228

Thanks Jake, it was such a weird deal. I NEVER crash because I care more about my running legs than going a little extra fast…but it was so strange, I literally could not turn from one boot/binding and as I was trying to feel it out I hit wicked ice. After the fact I couldn't trouble shoot too much because I was in pain and all my equipment was scattered down the slopes.

Have you ever had anything like this? Maybe I didn't switch from 'walk' to 'ski' mode on that boot? Or something with the bindings?

From Jake K on Sat, Mar 15, 2014 at 17:26:04 from 12.69.234.140

Yeah I would guess if you couldn't initiate turns, you might have been in walk mode. That's disastrous on boots that flex a lot! Do you ski on Dynafit bindings?

I'm the same way... Since I got good at running, I'm all about mellow descending speed :-)

From Alicia Shay on Sat, Mar 15, 2014 at 17:47:59 from 24.156.36.228

Yes, dynafit bindings. Up until now they have been great but maybe it was my error and I didn't flip to ski mode or I did and then caught it on my glove or jacket when I stood back up? I'm so careful with those details...but who knows. Definitely don't want to have that happen again. Ever.

From DaleG on Sat, Mar 15, 2014 at 19:46:05 from 50.168.232.191

Dang, sorry about the crash and hope you'll be ok. Not good!

From Jon on Sat, Mar 15, 2014 at 20:08:45 from 107.203.52.135

Wow, sorry to hear that. Rest and recover well.

From Alicia Shay on Mon, Mar 17, 2014 at 08:22:24 from 24.156.36.228

Thanks guys! Hoping for a quick turnaround too! Lucky for me I have very good physics. I always seem to find a way to put their skills to the test :)

From DaleG on Tue, Mar 18, 2014 at 21:34:36 from 152.216.11.5

How are you doing? I hope you're improving.

From Alicia Shay on Thu, Mar 20, 2014 at 17:46:07 from 24.156.36.228

Dale, thanks for your concern. I am feeling SO much better!. Appreciate you asking :)

From DaleG on Thu, Mar 20, 2014 at 17:56:59 from 66.87.126.23

I'm glad you're feeling better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

PT: Lots of time with the laser, a little soft tissue and a short walk. Everything felt better throughout the walk except my head and neck. I think that's just going to be sore for awhile. 

PM: Mountain with the guys. Back in the saddle. Decided to test out a skin and promised myself if it hurt I would just go back to the car.  Somehow it didnt' bother my leg...maybe since it's not weight bearing? The descent was the only thing that caused 'pain' in my ankle and shin when I would hit icy, choppy sections. It seemed like the vibrations was what caused pain. Hopefully that doesn't mean it's a bone issue. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.006.0010.00

AM: sunrise skin. no pain except over bumbs on the descent. 

PM: Easy, easy test run. Better than expected but didn't push my luck and go more than 30 min. Felt better after the run than before...always a good sign!

PT: glute where I smacked the ground, calf, shin...bascially whole lower leg that crashed into my boot and knee that twisted somewhere in the middle of the chaos. 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.0012.0018.00

AM: early morning skin the a 6 mile run. Surprised at how good it felt, even compared to yesterday's test run. Just super tight and sore but no pain and didnt' get worse throughout. Such a strange deal! 

PM: harder run up the mountain with Rob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.0010.0018.00

AM: Super easy 60 min on the trails. Feel better but my foot looks horrible. So swollen, bruised and just battered. Not sure what to make of that? When I run it just feels sore, no pain but when I look at it or touch it...yikes! Still deciding if I need an MRI. PT says yes, I think if I can run an hour without significant pain AND it's getting significantly better every day then I should be fine. 

PM: double run up the mountain. 

PT: laser, a little ankel mobilization work and hip. Can't really have much work done on my calf or foot because of the swelling. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.006.0018.50

AM: Long skin up bowl side then a 9 mile run right after. Felt pretty pooped by the end but calf and shin feel better, look better and have a better ROM. 

PM: Easy run from the house

 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From DaleG on Thu, Mar 20, 2014 at 18:19:42 from 152.216.11.5

Sounds like things are improving nicely!

From Jon on Thu, Mar 20, 2014 at 20:33:38 from 107.203.52.135

Good to see you recovering.

Enjoyed that video, by the way.

From Alicia Shay on Fri, Mar 21, 2014 at 14:54:56 from 24.156.36.228

Thank you Jon. I am a pretty shy person so I'm never crazy about doing anything that is public but hopefully at least one person walking through a difficult time can be encouraged.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.007.0015.00

AM: Longer early morning skin session then straight to 8 miles on Shultz Creek. Still improving! Maybe at 75%. Didn't try to run much longer because I would like to see if I can get in a long run tomorrow. If I can't then I should probably pull out of my next race. If I can swing it without feeling worse after the run then hopefully I can proceed forward. Fingers crossed!

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments
From DaleG on Fri, Mar 21, 2014 at 20:12:54 from 152.216.11.5

Let's hope all goes well. What's your next race?

From Alicia Shay on Mon, Mar 24, 2014 at 01:56:24 from 24.156.36.228

Lake Sonoma 50 mile IF I can come through and recover 100%. I'm hopeful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM: easy on the trails with C. Vargo. Bumped the LR's to tomorrow and Mon. 

foot- best yet!!

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM: LR w. Tinder and Vargo on pretty technical, rocky and hilly trails. Up and down, up and down the mountan. 'Only' 21 miles but a mechanically hard 21. Felt slightly uncomfortably in terms of effort  most of the run wich was good. I need those types of runs that are a little out of my comfort zone. Foot held well and just narrow down to a super sore calf. Pretty remarkably considering last week at this time I could only handle a 20 min walk. I guess I will see how tomorrow shakes out. 

PM: off!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM: Great quicker run w. Vargo. Third day in a row and I was a little worried I wouldnt' be able to hang with him but it ended up being perfect. Set out to hit 20 miles but decided to stop a little short. Still a solid 2 days. Calf better, knee on the mend. 

PM: tempted to ski but decided to just do a little rehab instead. 

PT: knee, calf

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Benn Griffin on Tue, Mar 25, 2014 at 04:39:33 from 74.76.19.117

Way to go Alicia! Working back towards a breakthrough. Remember to listen to that body! Sometimes the body is nature's best training plan!

From Alicia Shay on Tue, Mar 25, 2014 at 08:34:28 from 24.156.36.228

Great advice! Thank you!! Hope you are well!

From DaleG on Tue, Mar 25, 2014 at 23:29:55 from 152.216.11.5

Nice runs the past couople of days. Glad you're healing up nicely.

From Jon on Wed, Mar 26, 2014 at 20:18:28 from 107.203.52.135

Quite the celebrity crew you have to run with there in AZ.

From Alicia Shay on Thu, Mar 27, 2014 at 17:52:24 from 24.156.36.228

Jon, we have a great running community. I feel very blessed. However, the guys around here are just big dorks to me. No celebrity status :)

From Jon on Fri, Mar 28, 2014 at 04:52:03 from 107.203.52.135

Yup, we all put one one shoe at a time,so to speak.

From Alicia Shay on Fri, Mar 28, 2014 at 17:10:18 from 24.156.36.228

So true Jon! Hope you are doing well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: easy recovery

PM: ditto

Strength: full routine

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Same as yesterday

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.006.0020.00

AM: Elden hill climb w. Krar and some other guy visiting town. A nice fresh layer of snow on the ground but still runable. 

PM: mountain w. Krar and Noah. A little dusting of snow, incredible sunset and had a great meal together after...pretty perect evening in my opinion!

PT: knee, hamstring

 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments
From DaleG on Fri, Mar 28, 2014 at 01:18:23 from 152.216.11.5

Sounds like another fun day!

How are you feeling?

From Alicia Shay on Fri, Mar 28, 2014 at 17:12:40 from 24.156.36.228

It was a great day. Although, I can't really complain about even my worst day…it's not so bad comparatively.

Feeling better. Not out of the woods yet but heading in the right direction.

Hope you are feeling ok!?

From Jon on Sun, Apr 06, 2014 at 08:13:59 from 107.203.52.135

No running for a week due to injury?

From AngieB on Mon, Apr 07, 2014 at 20:04:58 from 174.251.17.144

I just opened up a email from dicks sporting goods and saw a video of you I think. Is that you? Sooo cool. It was great to hear your story and see where you are coming from. Thanks for sharing:)

From Alicia Shay on Tue, Apr 08, 2014 at 16:31:39 from 24.156.36.228

Angie, thanks so much for your words and kindness. Can't tell you how much I appreciate the note :)

I hope you are doing well!

From Alicia Shay on Tue, Apr 08, 2014 at 16:35:26 from 24.156.36.228

Hey Jon! Yep, just been cross training. Apparently in an accident/crash I had last month I took a blow to my tibia that left an area of the bone showing a "stress response" on an MRI It didn't hurt after…other things did but not that specific area but my Dr. said that if I keep running on it I could risk fracturing it. So I am off for another week and then can ease back into things. Bummed to not race this weekend but I wanted to be racing strong for the rest of the year so I have to be cautious with this situation. Bummed but thankful it's a very short term recovery.

From Jon on Thu, Apr 10, 2014 at 19:53:32 from 107.203.52.135

Sorry to hear about that. At least you caught it early. We'll miss seeing how you would have done this weekend. You'll be back running soon.

From Jon on Tue, May 27, 2014 at 18:49:32 from 107.203.52.135

No running still?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
899.0010.004.000.00329.001242.00
Night Sleep Time: 627.50Nap Time: 8.50Total Sleep Time: 636.00Weight: 0.00
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