Alicia Shay

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

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

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. 

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

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

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. 

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.