• August 1:    REST
  August 2:    2:29:00 20 miles road
  August 3:    1.5 hrs Diez Vista
  August 4:    2:14:00 20 miles road
  August 5:    36min Mundy Park Easy
  August 6:    2:04:00 TEMPO 3miles...1hr easy...tempo 3 miles (last mile 5:11)
  August 7:    2:11:00 20 miles road
  August 8:    1:36:00 Grouse Grind (1 ascent, 1 descent, 1 ascent)
  August 9:    2:11:00 20 miles road
  August 10:  REST
  August 11:  2:01:00 20 miles road
  August 12:  2:28:00 20 miles road
  August 13:  1:14:00 Mountain Diez Vista 
  August 14:  2:11:00 20 miles road
  August 15:  1:33:00 Mountain Grouse Grind (1 ascent, 1 descent, 1 ascent)
  August 16:  2:09:42 20 miles road
  August 17:  90 Min Easy road
  August 18:  REST 
  August 19:  REST
  August 20:  46 Min Easy - Trails
  August 21:  43 Min Easy - Trails
  August 22:  REST
  August 23:  55:53 SAAB Salomon 5 PEAKS Race 1rst Place
  August 24:  1:36:06 Easy - Trails
  August 25:  1:31:17 Mountain Grouse Grind (1 ascent, 1 descent, 1 ascent)
  August 26:  2:31:51 20 miles Road
  August 27:  1:01:57 Easy - Trails Buntzen Lake
  August 28:  2:09:42 20 miles Road
  August 29:  1:26:18 Tempo - Trails , 52:00 Tempo - Road
  August 30:  2:10:00 20 miles Road , 46:00 Easy - Trail
  August 31:  2:12:00 20 miles Road 
  Sept 1:       2:16:00 20 miles Road
  Sept 2:       REST
  Sept 3:       1:14:30 Tempo - Trails Buntzen Lake
  Sept 4:       1:28:00 Mountain Grouse Grind (1 ascent, 1 descent, 1 ascent)
  Sept 5:       REST
  Sept 6:      1:47:41 Seven Summits Trail Race 26klm  1rst Place (Course record)    
  Sept 7:       2:20:46   20 miles Road
  Sept 8:       54:43 easy Trails
  Sept 9:       2:17:06   20 miles Road   
  Sept 10:     REST
  Sept 11:     1:26:05 Mountain Grouse Grind (1 ascent, 1 descent, 1 ascent)      
  Sept 12:     49min easy Trails 
  Sept 13:     1:55:09 Salomon 5 Peaks Buntzen Lake 26klm 1rst Place (Course record) 
  Sept 14:     47min easy Trails 
  Sept 15:     2:19:00  20 miles Road     
  Sept 16:     2:19:00  20 miles Road 
  Sept 17:     REST 
  Sept 18:     REST 
  Sept 19:      
  Sept 20:      
  Sept 21:     Grouse Grind Mountain Run
  Sept 22:      
  Sept 23:      
  Sept 24:      
  Sept 25:      
  Sept 26:      
  Sept 27:
  Sept 28:      
  Sept 29:      
  Sept 30:      
  Oct 1:    
  

  May was a month of dealing with an SI joint injury. June and July were spent doing treadmill running with a combination of short intervals and tempo runs setting the majority of the program. 4 days a week were spent running with mon, wed, fri and sun.
  All were 30min each with Sun being an hour run.
  
  A solid long distance base is now following the shorter cycle with a collection of many longer runs is building the base.

   

  A return to intervals in Sept with follow and then a return to mileage until March of 2009.

   

  Summary   - January to April 6th, 2008

   

  Highlights  - 22 Tempo Runs

   

  - 14 Interval Sessions

   

  - 10 Races

   

  - 1 Canadian Championship - Snow Shoe Running

   

  - 3 Half Marathons:   1:10...1:09....1:07

   

  January - April 2008

   

  Jan 1 :    120min Long Run - Trails

   

  Jan 2 :    50min Intervals (6x 1 mile @5:27,5:22,5:15,5:10,5:05,5:00 w. 1min rest), 65min Easy

   

  Jan 3 :    REST

   

  Jan 4 :    50min Interval (10x1min w 3min recovery)

   

  Jan 5 :    52min Easy

   

  Jan 6 :    22k 80min Tempo Run - Trails

   

  Jan 7 :    50min Intervals (6x 1 mile @5:27,5:22,5:15,5:10,5:05,5:00 w. 1 min rest),

   

  Jan 8 :    30min Tempo w. 1min @ 10 degrees on 5 min

   

  Jan 9 :    50min Easy

   

  Jan 10 :  REST

   

  Jan 11 :  50min Tempo

   

  Jan 12 :  55min Easy

   

  Jan 13 :  22k 75min Tempo Run - Trails, 45min Easy

   

  Jan 14 :  46min Intervals (6x 1 mile @5:27,5:22,5:15,5:10,5:05,5:00 w. 1min rest),

   

  Jan 15 :  50min Easy

   

  Jan 16 :  72min Easy - Hills, 62min (20min Tempo) - Hills, 18min Easy

   

  Jan 17 :  62min Easy - Hills, 62min Easy - Hills

   

  Jan 18 :  40min Intervals (2min @ 4:30 mile x 6 w 2min rest)

   

  Jan 19 :  RACE 10k 4th Place YETI Snowshoe race 52min, 57min Easy - Road

   

  Jan 20 :  REST

   

  Jan 21 :  50min Intervals (6x 1 mile @5:27,5:22,5:15,5:10,5:05,5:00 w. 1min rest), 86min Build to Tempo + 10x 100m strides  - Track

   

  Jan 22 :  30min Easy

   

  Jan 23 :  30min Easy, 75min Build to Tempo + 5x 100m strides  - Track

   

  Jan 24 :  54min Easy, 71min Build to Tempo + 10x 100m strides  - Track

   

  Jan 25:   57min Easy

   

  Jan 26:   54min Easy

   

  Jan 27:   RACE 8k 6th Place Stevenston Ice Breaker, 150min Long - Snow up to 12" - Hills/ Trail

   

  Jan 28:   50min Intervals (6x 1 mile @5:27,5:22,5:15,5:10,5:05,5:00 w. 1 min rest), 30min Easy

   

  Jan 29:   70min Easy - Hills, 70min Easy (both in 6-10" snow) - Hills

   

  Jan 30:   70min Easy - Hills, 50min Easy, 90min Easy (both in Snow up to 8") - Hills

   

  Jan 31:   REST

   

  Feb 1 :   65min Easy, 30min Easy

   

  Feb 2 :   RACE 10k 5th Place YETI Snowshoe race 58min, 74min Easy

   

  Feb 3:    190min Long Run Easy Pace - Road

   

  Feb 4:    45min Easy + Strides

   

  Feb 5:    REST

   

  Feb 6:    REST

   

  Feb 7:    45min Intervals

   

  Feb 8:    55min Easy

   

  Feb 9:    29min Easy + Strides

   

  Feb 10:  RACE 6th Place First Half Half Marathon 1:10:07

   

  Feb 11:  50min Intervals (6x 1 mile @5:27,5:22,5:15,5:10,5:05,5:00 w. 1 min rest)

   

  Feb 12:  60min Tempo run - Hills, 50min Tempo run - Hills

   

  Feb 13:  30min Easy

   

  Feb 14:  57min Tempo run - Hills, 54min Tempo run - Hills

   

  Feb 15:  68min Easy

   

  Feb 16:  RACE 1rst Place 10k YETI Snowshoe race Grouse Mountain 51min, 78min Easy

   

  Feb 17:  130min Long Run - Pace 1: 20miles Trail

   

  Feb 18:  50min Intervals (6x 1 mile @5:10,5:10,5:10,5:05,5:05,5:00 w. 1 min rest)

   

  Feb 19:  38:30 Tempo - Trail

   

  Feb 20:  60min Easy - Hills, 30min Easy, 60min Easy - Hills

   

  Feb 21:  60min Easy - Hills, 60min Easy - Hills

   

  Feb 22:  REST

   

  Feb 23:  130min Long Run - Pace 2: 20miles Road

   

  Feb 24:  116min Build to Tempo - Trail

   

  Feb 25:  50min Intervals (6x 1 mile @5:10,5:10,5:05,5:05,5:00,5:00 w. 1 min rest)

   

  Feb 26:  60min Easy - Hills, 28min Easy, 60min Easy - Hills

   

  Feb 27:  44min Intervals (8x 2min @ 4:35mile w. 2 min Easy Pace)

   

  Feb 28:  54min Easy - Hills, 44min Tempo (5x 1min steep hills:25min, 5k in 15:45)

   

  Feb 29:  REST

   

  Mar 1:   97min Easy: 52min - Hills (20min rest) 45min - Trails

   

  Mar 2:   118min Long Run - Pace 3: 20miles Road

   

  Mar 3:   65min Easy + 5 strides - Track

   

  Mar 4:   58min Snowshoe Tempo 2xMountain Ascent/Descent

   

  Mar 5:   50min Easy + short hill running drills

   

  Mar 6:   40min Intervals (8x 2min @ 4:35mile w. 2 min Easy Pace)

   

  Mar 7:   REST

   

  Mar 8:   RACE 1rst Place 50:35 YETI Snowshoe race Cypress Mountain - Canadian Championships

   

  Mar 9:   53min Easy

   

  Mar 10: 60min Intervals (7x 500m w. 500m Easy Pace)

   

  Mar 11: 51min Tempo - Hills, 47min Tempo - Hills

   

  Mar 12: 54min Easy - Hills, 20min Easy, 47min Tempo - Hills

   

  Mar 13: REST

   

  Mar 14: REST

   

  Mar 15: RACE 4th Place 15:29 5k St.Patricks Day, 20min Warmup, 40min Cooldown

   

  Mar 16: RACE Half Marathon COMOX 3rd Place 1:09:00, 20min Easy

   

  Mar 17: 40min Easy

   

  Mar 18: 60min Easy

   

  Mar 19: 45min Easy

   

  Mar 20:  55min Fartlek - Mt. Doug (Victoria) summit / descent work.

   

  Mar 21:  38min Tempo

   

  Mar 22:  80min Intervals - Track 6x1000m (3:03x3,3:00x2,2:56)

   

  Mar 23:  122min Mountain Run - Burnaby Mountain.

   

  Mar 24:  121min Long Run - Pace 3: 20miles Road.

   

  Mar 25:   REST - too busy at work

   

  Mar 26:   48min Tempo - Hills, 45min Easy, 47min Tempo - Hills.

   

  Mar 27:   50min Intervals (6x 1 mile @5:00 w. 1 min rest) - Treadmill.

   

  Mar 28:   REST - too busy at work

   

  Mar 29:  RACE Spring Classic 5K 1rst Place - Vancouver 15:41, 30min Easy, 126min Long Run - Pace 3: 20miles Road.

   

  Mar 30:  136min Mountain Run - North Shore.

   

  Mar 31:  40min Easy

   

  Apr 1:    90min Intervals (6x 1 mile @4:56 w. 2.5 min rest) - Track

   

  Apr 2:    55min Easy - Hills, 49 min Easy, 54min Easy - Hills

   

  Apr 3:    20min Very Easy - Grass Field.

   

  Apr 4:    REST

   

  Apr 5:   131min Tempo - Mountain/ Trails on Diez Vista 50k course - Port Moody.

   

  Apr 6:    RACE April Fool's Sunshine Coast Half Marathon 2nd Place 21k - Gibsons. 1:07:00