Monday, 06 October 2008
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2008 PDF Print E-mail
Written by Jason Loutitt   

  • 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

     

         

 

Last Updated ( Thursday, 18 September 2008 )
 
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