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2010: _______________________________________ Follow my... CRAZY!!! Last minute lead up to the STORMY 100 miler in SQUAMISH BC _______________________________________ July 20: 20min easy on grass. July 21: 52min on Smokebluff trails. July 22: REST July 23: A Smokebluff trail run for 1:08:00 July 24: A 70min on the Smokebluff trails with my dog Nanew then after dropping the little tired guy off at home lead into adding another 1:20:00 for a total single run of 2:30:00 July 25: Mid-day 3:14:00 run up to Garibaldi Park Gates and back from downtown, then another 90min later on the Smokebluff trails for a total 4:44:00 double run day. July 26: Morning run with Nanew for 42min, 2:00:00 run to the top of peak 2 then to the top of peak 3 on the Chief and back home. July 27: Morning run with Nanew for 29min, Noon run with Nanew for 37min, Evening run for 2:22:00 July 28: Morning run with Nanew for 34min, 30min Evening run July 29: REST July 30: BIG TRAINING DAY Aug 1: Aug 2: BIG TRAINING DAY Aug 3: Aug 4: Aug 5: Aug 6: Aug 7: STORMY 100 miler - 10 AM Start (Course Record 17:39) _______________________________________ Lead up to the 2010 NACAC/CND Mountain Running Championships July 9th _______________________________________ June 25: SIngle Chief run in 1:15 June 26: SIngle Chief run in 1:18 June 27: SIngle Chief run in 1:11 June 28: Treadmill Tempo - 25min at 5:13 mile, June 29: Treadmill Intervals - 10min at 5:13 mile, 10min at 5min mile June 30: 20min morning run, An hour 8min jaunt to the top of the split of the Chief and back. July 1: Double Chief ascent/ descent from downtown Squamish in 1hr 45min. July 2: REST - Massage July 3: Diamond Head Park Gates run from downtown Squamish out-up and down-back in 2:50:30 July 4: Tempo 45min at 5:13mile pace, 25min easy run July 5: A 1:08 single Chief run. July 6: REST - Massage July 7: A 23min easy run then into a 1:05 single Chief run. July 8: REST July 9: An hour course run, 10th place overall at NACAC and CND Mountain Running Championships. Member of Cnd Team winning Championships. _______________________________________ Lead up to the Calgary marathon on May 30 _______________________________________ May 07: First recovery run after the marathon was on Thursday and a jaunt up to the top of the Chief from home in 1:10:40. May 08: 20min at 5:08mile pace tempo in the morning and then a 1:10:00 run up the Chief in the afternoon. May 09 and 10: 6hr weekend with 4000m of elevation change and two solid runs up to Diamond Head park gates. May 11: Another chief run! May 12: 60min tempo run at 5:08mile pace with 5min mile surges. May 13: Double Chief Run for 1:40:00 May 14: 30min at 5min mile pace and later - 45min easy May 15: 1hr42min on the incredible trails here in Squamish. May 16 and 17: 6hrs with 4000m of elevation change and two solid runs up to Diamond Head park gates, add another 35min easy run to the 17th. May 18: An easy 1:08:00 and an easy 30min. May 19: A breakthrough 90min Tempo at 5:08 mile pace!, An evening 50min of easy dirt road running. May 20: An easy 1:07:21 on the trails. Legs rough after yesterday. May 21: A morning ritual 30min at 5min mile pace, An afternoon repeat of the morning workout. May 22: An easy day with a short 35min. May 23: An easy day with a short 35min. May 24: REST May 25: 45min run with 30min at 5:08 mile pace. May 26: REST May 27: REST May 28: May 29: May 30: Scotiabank 2010 Calgary Marathon - 2nd place ___________________________________________ The short build up to 2010 BMO Vancouver Marathon on May 2 ____________________________________________ A return to the speedwork has been in order and is resulting in some training breakthroughs that I hope transfer to the upcoming season of races. I'll throw in weekly examples of my major workouts that I feel are contributing to me being game on come race day. 5 days of back to back workouts with 4:05:00 of running at an average of about 5:07 per mile; April 1: Tempo run of 60min at 5:08mile; April 2: 2Mile Intervals @ 5min/mile pace x 4; April 3: Tempo run of 60min at 5:08mile; April 4: 2Mile Intervals @ 5min/mile pace x 4; April 5: Tempo run of 45min at 5:08mile; Stay tuned for the next CRAZY update!!! Racing as training for getting into race shape... The April Fool's Half April 11 is the BC Champs and in 08 I ran it in 1:07:00. Redemption is in order for the double zeros. Then it's over to Victoria for the TC 10k (also BC Champs) the next weekend. The marathon follows... 2 days after my 5 days, I put in a little 30min tempo at 5min mile pace. Aside from that...all easy pace running except for some short wake up Saturday intervals before the April Fools Half Marathon this Sunday. That was changed and intervals were on Friday with Sat off. Think the legs took a breather and went on vacation as they were a little tired on Sunday. Won the race though! The vacation for the legs continued and they were sore despite the slow pace. Combination of needing to stay on top of being hydrated and shaking a cold that has been around for awhile had it be a tough start to the week. This following week picked up though and the training consisted of returning to the love of mountain running and ripping up and down the Chief. The normal route from downtown to the top of the split between peak 1 and 2 and back was done 5 times. 3 were done in 1hr 10min and 2 recovery sessions were done in 1hr 15min and 1hr 27min. Add in some double runs and an adjustment treadmill tempo run with ascent intervals, and the week was finished of with one of my solid workouts done during the previous 5 day back to back block. April 18th on... had a 3hr jaunt up to the Garibaldi Park gates and back from downtown Squamish, then followed up the next day with a 30min tempo at 5min pace. Now its rest and antibiotics to get over a cold that has kept hanging around for a month. Imagine it will mean a tough 10k but a better feeling Vancouver race. The TC 10k was tough. Only a 32:16 could be done but a good sign in that despite being wiped from the antibiotics, I was able to get in a run up the Chief when I got home which shows the race might be good for next weekend. ___________________________________________ Build up to 2010 Canadian Snowshoe Championships ___________________________________________ Jan 1: Easy run from downtown Squamish to the top of the split (at the chains) for peak 2 on the Chief....and back 1:30:00 Jan 2: 50min very easy on the Alice Lakes' Four Lakes Trail Jan 3: Discovery trail to Mamquam trail then onto the road up past Quest University and up to Garibaldi park. After reaching close to 800m of elevation turned around for the descent. 2:45:00 Jan 4: REST Jan 5: REST Jan 6: REST Jan 7: Tempo - 5min warmup, then 10 min at 5:43mile, 10min at 5:27, 20min at 5:00 mile, then 20min cooldown. Jan 8: Intervals - 8 x 3min at 5:00 mile pace with 2min easy pace recovery between sets (5min warmup). Jan 9: 13klm Easy (2x the 4 Lakes Loop - 'there are a couple parts of this rolling trail that include great soft trails or even technical) Jan 10: RACE - Prairie Inn Harriers PIONEER 8k - 7th Place and 25:02. A 4k warmup and a 4k cooldown were added to race. Jan 11: Intervals - 3x 2 miles at 5:00 mile pace with 5min easy pace recovery between sets. Quick warm up and cooldown. Glad the legs are still feeling fresh despite yesterday's race but the next two days will be rest days for sure leading up to Sunday. Jan 12: REST Jan 13: REST Jan 14: 30min with a 10min tempo. Jan 15: REST Jan 16: 30min easy with strides Jan 17: RACE - Rock n' Roll ARIZONA marathon 2:24:38 for 12th place. Jan 18: REST Jan 19: REST Jan 20: Intervals - 4x 1 mile at 5:00 mile w. 2.5 min easy pace recovery. Jan 21: Tempo x2 - morning hour with 25min at 5:13 mile, afternoon 30min with 20min at 5:13 mile. Jan 22: Intervals x2 -morning 40min with 1min at 5min mile w. 2 min easy pace recovery x 7, afternoon 30min with 4x 1 mile at 5:00 mile w. 2 min easy pace recovery. Jan 23: Long Run - Ascent/Descent...From downtown Squamish to Garibaldi Park and back...Discovery trail to Mamquam trail then onto the road up past Quest University and up to Garibaldi park. After reaching the park turned around for the descent for a total of 3:03:00 and 2000m of elevation change. Jan 24: Intervals - 90 min run with 5x 10min at 5:13mile pace with 5 min easy pace recovery inbetween sets. 10min warm up/ 10min cooldown. Jan 25: Tempo - 45min run with 15min at 5:00 mile pace. Jan 26: Double Easy - 30min morning and 30min afternoon. Jan 27: Tempo - 25min run with 15min at 5:00 mile pace. Jan 28: REST Jan 29: Interval - 4x 1mile at 5min mile with 2.5min easy pace recovery inbetween. Jan 30: RACE - YETI Mt. Washington 10k Snowshoe, 2nd place by 10 sec. 58:53. Jan 31: Long Run - Ascent/Descent...From downtown Squamish to Garibaldi Park and back...Discovery trail to Mamquam trail then onto the road up past Quest University and up to Garibaldi park. After reaching the park turned around for the descent for a total of 2:45:00 (walked last 15min in as the body was glycogen depleted from the race yesterday) and 2000m of elevation change. Feb 1: REST Feb 2: Intervals 3x10min at 5:04 mile pace with 3 min easy pace recovery in between. Feb 3: Morning Intervals 5x5min at 5:04 mile pace with 2 min easy pace recovery in between, Afternoon Tempo - 20min at 5:18 mile pace then 5 min easy, then 10 min at 5:04 mile pace. Feb 4:Tempo 45min at 5:13mile pace. Feb 5: Intervals 3x10min with each 5min at 5:27 - 4:56, 5:30 - 5:04, 5:30 - 4:56 and 3 min easy pace recovery in between. Feb 6: Long Run - Ascent/Descent...From downtown Squamish to Garibaldi Park and back...Discovery trail to Mamquam trail then onto the road up past Quest University and up to Garibaldi park. After reaching the park turned around for the descent for a total of 3:00:00 and 2000m of elevation change. Feb 7: Easy 56min trail run on Logger's Creek Trail for 3 loops. Feb 8: Easy 1:07:00 trail run on Logger's Creek Trail for 4 loops, Easy Fartlek 31:00 Snowshoe up in Garibaldi Park. Feb 9: Tempo 45min at 5:13mile pace. Feb 10: Intervals 6x5min at 5:04 mile pace with 2:30 min easy pace recovery in between. Feb 11: Morning Easy 30min, Afternoon Intervals 3x10min at 5:04 mile pace with 5 min easy pace recovery in between. Feb 12: REST Feb 13: Long Run - Ascent/Descent...From downtown Squamish to Garibaldi Park and back...Discovery trail to Mamquam trail then onto the road up past Quest University and up to Garibaldi park. After reaching the park turned around for the descent for a total of 2:55:00 and 2000m of elevation change. Feb 14: Long Run - Ascent/Descent...From downtown Squamish to Garibaldi Park and back...Discovery trail to Mamquam trail then onto the road up past Quest University and up to Garibaldi park. After reaching the park turned around for the descent for a total of 2:58:00 and 2000m of elevation change. Feb 15: Interval - Short run with 3xmile at 5min pace with 2min active easy pace recovery in-between, Easy 35min. Feb 16: Easy 38min, Tempo 45min at 5:13mile pace. Feb 17: REST Feb 18: Intervals 6x5min at 5:04 mile pace with 2:00 min easy pace recovery in between, Easy 32min. Feb 19: Long Run - Ascent/Descent...From downtown Squamish to Garibaldi Park and back...Discovery trail to Mamquam trail then onto the road up past Quest University and up to Garibaldi park. After reaching the park turned around for the descent for a total of 2:58:00 and 2000m of elevation change. Feb 20: Long Run - Ascent/Descent...From downtown Squamish to Garibaldi Park and back...Discovery trail to Mamquam trail then onto the road up past Quest University and up to Garibaldi park. After reaching the park turned around for the descent for a total of 2:54:00 - 2000m of elevation change and 25.71miles in distance. Feb 21: Easy run of 1:10:00. Feb 22: Tempo 30min at 5:04mile pace, Hike with the little guy on my back (25lbs) to the top of the split (at the chains) for peak 2 on the Chief....and back 1:30:00 - crazy papa with flip flops on. Feb 23: Interval - Short run with 5x3min at 4:56mile pace with 90sec active recovery in-between sets. Feb 24: REST Feb 25: REST Feb 26: Interval - Very short run with 4x1.5min at 5:04mile pace with 60sec active recovery in-between sets. Feb 27: RACE - YETI World Invitational/ Canadian Championships Snowshoe Race - 10k Grouse Mountain - 1rst Canadian (7th overall) and 2010 Canadian Snowshoe Running Champion! ______________ |
