Ashley Couper is hoping that lightning doesn't strike twice as she prepares to put herself on the international map.

The Bermudian middle distance runner is preparing for the CAC and Pan Am Games later this summer, but is mindful of what happened to her last year.

Just as she was set to represent the Island at the Commonwealth Games in Manchester she suffered a stress fracture in her right leg and was forced to give up on her dream.

Now, 12 months on, she is back to full fitness and is putting in some impressive times on the track.

Couper, who runs for the Nike Farm team and Stanford University in California, clocked 4:20.53 at the Mt. SAC Relays - well under the qualifying time for the Pan-Am Games - and last week came in eighth in the at the Cardinal Invitational at Stanford in 4:18.77. Last night she was competing in the Cardinal Qualifier, also at Stanford - a qualifying meet for the NCAA Track and Field Championships.

"I definitely feel like this is going to be a big year for me," she said from the US. "Last year was really disappointing because of my injury and missing out on going to Commonwealth, so I really want to give this year everything I have. Right now I am really excited about how things are going."

Despite her confidence there is always a bit of negative feeling at the back of Couper's mind.

"I am pretty paranoid about it (the injury) but it seems to be gone for good," she said. "I do get funny feelings in the same place some times but I am pretty sure that it is gone.

"It not like there's a mental barrier in terms of running fast because it doesn't affect your cardio-vascular ability at all, but I do get worried because I have come so far this year and I have been doing so well.

"I could be in great shape, have a stress fracture and not be able to go on."

Couper's preparation for this summer's meets has taken place away from, as well as on, the track.

To address areas she feels she needs to improve on she has taken to the books.

"I have been reading about how to mentally overcome issues in racing," she said. "A lot of athletes have the physical ability but their mind gets in the way."

In the past she has had problems coming to terms with just what is expected from her in such a high pressure event.

"In my first couple of races by the third 400 metres I would always feel like `Oh my God, I still have a long way to go and I am really tired' but I have managed to mentally overcome it just by thinking through the race in smaller portions and knowing that, even though I feel really tired, you are not going to die and it's only pain and it will be over pretty soon," she said.

"I feel I have been able to mentally tough it out."

Couper hopes to put what she has learned into practice in Grenada and the Dominican Republic respectively.

Realistically, her best chances would be at the former, the venue for the CACs.

"(The Pan Ams) is going to be a really, really strong field with all of North America in there," she said. "I will have to see who is there. Just going is going to be really exciting but I don't know what my chances are of placing and doing well there.

"I think I will be able to do a lot better and make Bermuda shine a little bit more at the CACs. But we will see and you never know what will happen. I still have several months ahead of me."

With that in mind it's back to the training schedule.

"I still feel like there is a lot of improvement that is going to come because I have put a lot more base work and mileage in than I ever have before," Couper said. "I think when the time comes closer I will be doing some more speed work and making sure my legs are turning over fast."