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Written by Jason Loutitt   

 
2014 TRAINING:
 
January has involved over 45 Yoga classes with a combined focus on building base and over seven 4+hr runs over a variety of terrain including road, bridges, sand beaches and runs up/down the local Vancouver mountains. Adding yoga to the base building was first done with separating yoga from running by half a day, then pairing running and yoga together a few times a week, then adding longer runs and separating yoga and running by a few hrs. The picture above is one of the main routes I use ... Not the wall... 8)   ...but running from Kitsilano to the top of a local mountain and back. One look outside and I know deep within what I do. It helps for the moving forward to being better as an athlete and person. It also helps to make me laugh and shake my head as I still sometimes have a hard time believing it.
 
 
2013 TRAINING:
 
 Just as photo was to be taken almost re-sprained ankle.
Photo - Rick Etkin
 
JANUARY 
"3 days to go until the 2013 HURT 100. See if I can make it 3 in a row! I have been very fortunate to of been over here in Oahu for 3 weeks preparing for it and wanted to share the training I have done as well as the race day links...."

2013 HURT 100 Training Update - Jason Loutitt 

WEEK of Dec31-Jan5 :
OVERALL FOCUS -  Time In (run time (hr.min)) , Leg Strength and Core (beach running), Wall (big jump in mileage)

Daily Legend
Date  TypeOfRun  Total Time   KB=KailuaBeach,PB=PillboxHike,LB=Lanikai Beach, BK=Bike,Wai=Waikiki, Kai=Kailua,HKai=Hawaii Kai


Dec 31  DblEasy           5.30            1.45 KB&PBx2                       .30 BKx4
Jan 1     DblEasy           4.05             2.15 full+LanPB&KB            .50 KBcore          .30BKx2
Jan 2     EASY                2.40             1.50 fullPB&KB .                    .50 KB
Jan 3     DblLONG        6.30              3.16 Kai2Wai                       3.14 Wai2Kai
Jan 4     RECOV            3.00             1.00 KB                                  2.00 BK                   Special Note-RestHR <38
Jan 5     LONGroad       7.00             6:00 Wai2Kai                        1.00 BK

WEEK of Jan6-12: 
OVERALL FOCUS - Recovery (being able to stay injury free),  Long Runs and Aerobic sessions (long days), Core (da beach), Active Meditation

Jan 6      LONGaerobic 5.35              1.15 Hkia2Wai                        1.30 Kirtan(Sing/Dance)        2.50 Wai2Kia
Jan 7      RECOV            2.10                .30 KB                                     1.40 BK
Jan 8      REST
Jan 9      Technical        2.00               2.00 fullPB&KB
Jan 10    EASY               1.45               1.45 KB,LB&partPB
Jan 11    Technical        2.00                2.00 fullPB&KB
Jan 11    Tech-Long      2.50                2.50 PBx2&KB

WEEK of Jan13-Jan18: 
OVERALL FOCUS - Taper/ Recover

Jan 13     EASY             1.45                 .25 KB                                    1.20 BK           
Jan 14     ROAD            2.16                2.16 Botantical Garden Run
Jan 15     STRIDES      1.30                 .30 KB                                     1.00 BK
Jan 16     EASY                .45                 .45 BK
Jan 17     REST  
Jan 18     EASY                .30                 .30 KB
Jan 19     2013 HURT 100                   Day of Link: http://www.ultralive.net/hurt100/
                                                                  Also on Twitter #HURT100

Training has been great. I've overcome many things to be where I am at right now and all is good though as no one else in the world could of prepared, gone through what I have and be as fit as I will be as I stand on that start line ready to go at 6am on January 19th, 2013. It will make for a very interesting race and has made for an interesting life. No matter what, I will be having lots of fun out there and guarantee to test my limits to the very end. Hope you follow along.
 
Race Report to come Jan 20/21...

Mahalo! 

2012

July and August - 2 weeks at about 160miles, 1 at 200! then a taper for Speedgoat allowed a full return to training in prep for the Squamish 50. Example the 2 days right after Speedgoat I camped at Red Pine Lake and ran to SLC and back. The altitude forced the mid race slow down. Bugga for that race but slingshot for the months ahead. Always a Bikram yoga session in the mix as it's my staple, tape and glue. Nutritionally using VEGA sport system also is super key. 

June - 3 races and a return to high mileage...

The above says it all. I used shorter races and increasing my Bikram Yoga practice to recover over a tightness throughout my right leg. The month's top Bikram week was at 18hrs of Bikram Yoga in amongst 4 weeks in a row of racing. The running mileage build up was to a week over 140 miles. Feels so good to be able to get into the training again!

May 2012 - Defending in Calgary...

The return to Squamish and back to basics was coupled with a nasty cold that is just going away. Between the cold, letting go off the Italy result and training through the sore soleus; it has been a battle but all the training that happened in Flagstaff was not for nothing. The residual fitness is still there and getting built on. May 5-12 probably had close to 120miles of running done with 5 ascent/descents of the Chief done. Being able to get back into the Sea to Sky Bikram Yoga studio is a highlight for me as I got better in every single class I took in Flagstaff and can feel this rooted balance inside me screaming to be embraced and released. Being able to get a massage again from Di after 2 months was also so needed, as well as sitting down with Sylvia at Cortex Hypnosis.

Up next for racing is the 2012 Calgary Marathon. With quitting work and depending on prize money to survive, having to not race the Leona Divide 50 and Vancouver Marathon prize money races have played their tole stress wise. Not sure what the future will bring for this little guy but still trying to enjoy the ride.  

__________________________________

Check out my altitude training leading up to the 2012 World 100klm Championships this April: 

(All Bikram Yoga sessions during this period from Mar 16 done at Bikram Yoga College of India Flagstaff.)

__________________________________

April 22, 2012 - RACE - 2012 World 100klm Championships - ITALY (DNF at 55k when in 4th)

April 21, 2012 - Strides

April 20, 2012 - Strides

April 19, 2012 - REST DAY 5

April 18, 2012 - REST DAY 4

April 17, 2012 - 45min easy.

April 16, 2012 - 2hrs easy pace then Bikram Yoga.

April 15, 2012 - 2hrs @ 6:25mile pace.

April 14, 2012 - REST DAY 3

April 13, 2012 - 2hr with 40min TEMPO @ 5:46mile and 30sec strides at 5:20 mile every 3 min for last 20min of TEMPO, then 24min TEMPO to Bikram Yoga and a 30min easy run. 

April 12, 2012 - REST DAY 2

April 11, 2012 - Taper time... REST DAY 1

April 10, 2012 - 1hr with 40min TEMPO @ 5:46mile then 30min cooldown to Bikram Yoga a 30min easy run, + evening 45min easy.

April 9, 2012 - 2:45:00 trail run w. some drills then straight to Bikram Yoga and another 30min easy run.

April 8, 2012 - 1:07:00 easy

April 7, 2012 - RACE - Cedro Peak 45Mile - New Mexico. 1rst Place 6:30:48

April 6, 2012 - 52min easy

April 5, 2012 - 1hr easy... 30min easy.

April 4, 2012 - 3hr trail run then double Bikram then 30 min easy.

April 3, 2012 - 1:45:00 run with a 15min warmup, then TEMPO run with 20min@ 6:03mile,20min@ 5:46mile and 20min@ 5:27 mile...then cooldown 30min run straight to a Bikram Yoga session. + an evening 1:28:00 easy.

April 2, 2012 - 4 hour treadmill run @ 9mph... 28min easy to a Bikram Yoga session.

April 1, 2012 - REST DAY

March 31, 2012 - 3 hour treadmill run @ 9mph... easy 45min with last 23min weighted TNF pack (grocery run! lol).

March 30, 2012 - 4 hour road run on Lake Mary road for an out and back to the end of upper Lake Mary. Rough estimate of 35.5miles at a 6:45 mile pace.

March 29, 2012 - 3 hour flat dirt road run with much singing out loud... easy hour. 

March 28, 2012 - Easy hour... Double Bikram Yoga... easy hour. 

March 27, 2012 - Tempo 25min... Bikram Yoga... 2:10:00 run around and up back of Mt Elden and then down trail to Flagstaff, + 1:15:00 Evening interval run of 4/3/2min @ 39sec per 200m with 3min easy recovery.

March 26, 2012 - Easy 45min... Bikram Yoga... easy hour.

March 25, 2012 - RACE - XTERRA Black Canyon Half Marathon - 1st Place.

March 24, 2012 - Easy 30min... Bikram Yoga... easy 30min.

March 23, 2012 - Grand Canyon run of 4:26:00 going from South Rim to Cottonwood (Almost base of North Rim) and back.

March 22, 2012 - When your focusing solely on training and have no budget to get by, you often have to incorporate commuting or tasking into the mix to get by. Today was one of those days but I have been doing stuff like this for so long that I really enjoy it and am pretty good at being creative about it. Needless to say it is not your average training day! Start with a 3.4 mile tempo at 5:26 mile pace then run easy for 11.5min, then do a 90min Bikram yoga class, then run easy for another 50min to a grocery store. Once there buy a 10lb bag of potatoes and a 5lb bag of fruit. Then run for another 16min with the extras. After all, it is an easy day to prep for tomorrow's Grand canyon training run!

March 21, 2012 - I was the first runner to summit Mt. Elden today since the crazy snowstorm here in Flagstaff on Sunday. Just! All thanks to a local snowshoer named Tommy who I happened to pass about 100m from the top. I kinda felt bad as he helped me quite abit with the snowshoe tracks he had just laid down and for a few moments I kind of wanted him to be the first up to the top in the wicked snow. As soon as I had to find my way past him and just before I was post holing it up to my groin on the jaunt up to the 9299-foot peak on the north edge of Flagstaff. What a view! About 2:22:00 for the jaunt up/down, a stroll around fat man's loop and meander down powerline trail. Add on 24min done earlier for the day and the day is done due to trying to knock down a tree with my head at the end of the run today due to being totally enamored with how incredible the trails are here and this is even when they are still covered with snow. http://en.wikipedia.org/wiki/Mount_Elden

March 20, 2012 - A 2:30:00 run was followed by a 90 min Bikram session and the evening had another 1:15:00 done with my first jaunt on the local trails. Feel like I am home!

March 19, 2012 - FLAGSTAFF and 7000' - There is 2 feet of snow on the ground and it is colder than Squamish. Wont last for long though as they are mentioning highs of 15/16 later this week. I cant wait. After arriving 30min earlier I went straight to Bikram Yoga College of India Flagstaff and had an awakening class. Even the quick little jogging around prior to it had my heart in a little flutter so I didnt know what to expect. It went great and I am meant for altitude. Add in a 90 min run and the recovery for the race might be almost done. MANY blogs to come with pics soon!

That value of local Squamish sponsor support - Without the support of my local sponsors I would be left totally on my own without any therapy support from local and national sport organizations. Having had to pay my way to represent Canada at a World Championships over 5 times, the support from my regular sponsors helps me get there again. Still is tough though as getting by while training and competing is rough. A huge thanks goes out to the Prairie Inn Harriers for helping me get to altitude for March and April. Also many many thanks to Sylvia at Cortex Hypnosis and Di and Britt at Garibaldi Active Wellness for providing fantastic Hypnotherapy and massage therapy treatments during my build up to represent Canada at the 2012 World 100klm Championships April 22 in Italy.

March 5-10... and the return to Bikram!  With running mileage exactly the same as the last 4 weeks except spread out over the entire 7 days, the addition of many Bikram Yoga Sea to Sky sessions is fine tuning the focus. Often running before and after the Bikram sessions adds a dynamic aspect to building mental strength. One week to the Chuckanut 50klm race, so a little tapering will happen next week to rightly rip it up and to also enable good training at altitude right after.

Feb 26-March 5... 145 miles in 6 days with a day rest and 17 hrs of running with 3 - 30+ mile single run days. Many in deep snow to add that extra strength aspect and also incorporated many strides. Portions of tempo running also done either right at the start of a longer run and throughout, to mimic race conditions.

Feb 19-25... 145 miles in 6 days with a day rest and 17 hrs of running with 4 - 30 mile single run days. Check the Blog on the left for more info. 8)

Feb 12-18 was another building week with a day off like last week. it had another 16.5 hrs of run time with a little less elevation change from last week but with adding in a couple tempo sessions on mon and thurs. Here is the breakdown.

Feb 12: double run day with 3hrs 9min done in the AM and 1hr 8min in the PM for 4hrs 17min of rolling trails with 1 hr steam session

Feb 13: 3hrs 1hrs flat then tempo triple ascent/ descent of the chief  - 10000'

Feb 14: easy 1hr 20min with 1 hr steam session

Feb 15: REST

Feb 16: tempo 3hrs 24min of first part of old Stormy 50 course and 40min steam

Feb 17: easy 55min and 1 hr steam

Feb 18: double run day with 2hrs 30min triple ascent/ descent of the chief and 50min for 3hrs 20min   

Feb 1-11: Getting back into the training has involved triples of the Chief and many steam sessions. Prep for UTMB is already coming to mind and the 2012 priority. Long term development and focus is being worked on. As an example Feb 5-11 had 36,000'+ of elevation change with 16.5 hrs of running (140+ miles) and 6+hrs of cross training with all of these sessions tied inbetween 2 runs done on those days.

__________________________________

Jan: Complete taper up to HURT 100 aside from 3 days of running right before race with 1 - 30min and 2 - 90min beach runs. Reasoning for the taper was to avoid any long term injury as a potential stress fracture revealed itself mid dec forcing the time off. Worked out and all is good now. 

__________________________________

2011...

Dec

  • After having to take the 50 miler easy (TNF Endurance Challenge Dec 3), I jumped right back into the training.
  • Dec 3 - 7:21:00 50 miles
  • Dec 4 - 30 min Tempo
  • Dec 5 - 2hrs 15min
  • Dec 6 - 2hrs 15min + 90min BIKRAM session
  • Dec 7 - 2hrs Tempo
  • Dec 8 -...

Nov 2011

  • In order to fit the training into commuting and to take advantage of hills that mimic future upcoming races, the majority or all of the weekday running is done on roads. Also to toughen the legs up for even more mileage when trail running can replace so much road work.
  • Many double run days with a 90min Bikram Yoga session after an average morning 5am run of 50min or so, followed by a short 15min run; then evening hour runs are the norm.
  • 1 week in Oct had 140miles as the top mileage week.
  • Nov 7-13 had about 160miles completed with 3 days of singles.
  • Mid Oct- Mid Nov Ran part way or all the way from North Vancouver to Squamish 5 times.
  • MORE to come!

_____________________________________________________

Lead up to 2011 World Trail Championships on July 9th in Ireland.

June had 528 miles ran with one week at 172miles and my highest weekly total so far.

Many repeats of the STORMY course and triple Chief ascents made up the majority of the program.

__________________________

Lead up to Calgary Marathon...

April 10 - REST

April 11 - Triple run day with 3 x 30min easy.

April 12 - Triple run day with 2 x 30min very easy and a 20min run.

April 13 - REST

April 14 - Double run day with a 30min run/ 25min tempo at 5:30 mile pace, then an afternoon jaunt up to the top and back of the Chief in Squamish in 1:18:00.

April 15 - Ascent Decent work with a jaunt up to the Garibaldi gates and back from downtown Squamish for 3:25:00.

April 16 - Ascent Decent work with a jaunt up to the Garibaldi gates and back from downtown Squamish for 3:15:00.

April 17 - Very Easy 10k Sun Run 46min.

April 18 - Double run day with noon 32min easy and evening 58min Easy.

April 19 - Triple run day with 58min Easy, 32min Easy and evening 1:00:00.

April 20 - Double easy 1:00:00 day on flat roads.

April 21 - Easy 30min.

April 22 - Tempo 30min at 5:30 mile pace, Afternoon 2:30:00 run from Lost Lagoon to Grouse mountain with an out and back on Baden Powell trail.

April 23 - Ascent Decent work with a jaunt up to the Garibaldi gates and back from downtown Squamish for 3:15:00.

April 24 - Easy 1:00:00 flat trails

April 25 - REST

April 26 - Double Chief Ascent/ Descent 1:49:00

April 27 - REST

April 28 - Double run day with morning easy 58min and afternoon easy 27min.

April 29 - REST

April 30 - Ascent Decent work with a jaunt half way up to the Garibaldi gates and back from downtown Squamish for 2:30:00.

April 31 - 1 hr easy.

May 1 - Triple Chief Ascent/ Descent 2:18:00. Run from downtown Squamish to top of mountain between peak 1 and 2. Average ascent from trailhead of 21min with average descent of 12min and a variation of less than 30 sec between the three repeats.

May 2 - REST

May 3 - 1hr run with 45min Tempo starting at 6min mile building to 5:13min mile for last 15min.

May 4 - REST

May 5 - REST

May 6 - REST

May 7 - 7:28:25 Elk/Beaver 100klm race - 1st place

May 8 - Rest

May 9 - 1:00:00 Easy on trails.

May 10 - 1:26:00 Easy chief run from downtown Squamish to the top and back.

May 11 - Rest 

May 12 - 1:30:00 easy on trails.

May 13 - Rest 

May 14 - 2:25:00 Triple Chief Ascent/ Descent run from downtown Squamish to top of mountain between peak 1 and 2. 

May 15 - 3:15:00 Long Ascent Decent work with a jaunt up to the Garibaldi gates and back from downtown Squamish.

May 16 - 1:30:00 Build to Tempo with 30min at 5:40 and 30min at 5:30mile pace.

May 17 - 1:40:00 Race pace Tempo with 90min at 5:20mile pace.

May 18 - 42:00 easy run.

May 19 - 48:00 race pace run at 5:20mile pace.

May 20 - 30:00 very easy run.

May 21 - 30:00 at 5:20mile pace for a short race pace tempo.

May 22 - 2:30:00 Triple Chief Ascent/ Descent run from downtown Squamish to top of mountain between peak 1 and 2. 

May 23 - 3:15:00 Long Ascent Decent work with a jaunt up to the Garibaldi gates and back from downtown Squamish.

May 24 - Rest

May 25 - 1:00:00 fartlek run on trails followed by 1 hr massage.

May 26 - 

May 27 -

May 28 - 

May 29 - 2011 Calgary Marathon    

___________________________________

Lead up to American river... THE LAST TWO WEEKS:

Mar 23 - a triple run day with 3-30min sessions (two with a backpack and two with some sand running) 

Mar 24 - a triple run day with 3-30min sessions (two with a backpack and two with some sand running). An evening BIKRAM session was also added. 

Mar 25 - a triple run day with 1-45min session and 2-30min sessions (two with a backpack and two with some sand running)  

Mar 26 - a Double run day with 2-90min sessions (immediately before and after two back to back BIKRAM yoga sessions.  

Mar 27 - 1hr 30min of hill repeats with 6 flagpoles of prospect point.

Mar 28 - 30min easy, 2hr 20min of hill repeats with 9 flagpoles of prospect point.

Mar 29 - Rest

Mar 30 - 20min easy running, 2hr 55min of hill repeats with 12 flagpoles of prospect point.

Mar 31 - 2hr 40min of road running. 

Apr 1 - Double 30min easy run day.

Apr 2 - Long run day of 4:40:00.

Apr 3 - Ascent Decent work with a jaunt up to the Garibaldi gates and back from downtown Squamish for 3:05:00.

Apr 4 - Double 30min easy run day.

Apr 5 - Easy 30min.

Apr 6 - Rest

Apr 7 - Rest

Apr 8 - Easy hr.

Apr 9 - 5:59:55 AMERICAN RIVER 50 Miler - Sacramento, California  

________ 

March 12 - Dirty Duo 50k (North Vancouver)

March 11 - Rest 

March 10 - Bikram class. 

March 9 - Triple Run day with 40min Tempo then two 34min easy runs. 

March 8 - Double Run day 34min each easy.  

March 7 - 3 Bikram classes in a row.  

March 6 - 24 miles with 12 flagpoles of ProspectPoint in 2:55.  

March 5 - 24 miles with 12 flagpoles of ProspectPoint in 2:45. 1 Bikram Class

March 4 - Double Run day 34min each easy with evening double Bikram yoga classes.

March 3 - 20 min Tempo in 40min run.

March 2 - 4x 5 min Intervals every 4min in 55min run. Afternoon 34min easy.  

________________________ 

Lead up to 2011 HURT 100...

Follow the race here: http://www.ultralive.net/hurt100/webcast.php  

Jan 7 on...The last two weeks were a taper with 3-4 day periods of rest, a few Bikram sessions and lots of Vega.  

Jan 5/6 - Double Bikram Yoga sessions for 3hrs a day. 

Jan 4 - Rest

Jan 3 - 90min Bikram Yoga followed by 15min Tempo with 3lb backpack. 

Jan 1/2 - A back to back weekend totalling 90 miles with 45 Ascent/Descents from ocean level to the flagpole at Prospect Point. Not sure what made the tourists laugh more, watching the crazy runner running in shorts as they were bunlded up like it was -20 or seeing me run around the flagpole over and over again! Saturday was the 40 miler and followed a Friday evening Bikram class. Sunday was surprising as I was planning on the 50 for Monday but the legs felt good, so off I went. It was tough especially repeating the three-trail out and back routes over and over and over again. Legs were good enough to kick the last 400m though and topped it all off with a Monday morning Bikram yoga class. That might be it for the bigger build up but I will see how the body responds over the next few days and decide.

NEW YEARS DAY 2011!!! Race day is getting close.... 2 weeks to race day: It kind of seems daunting. You know... the thought of being out there for almost a full day of running. Thoughts of fitting in washroom breaks, slipping and sliding if the course is wet and muddy, keeping focused and timing water/Vega/ eating...seem to be spinning in my head. Truth is that the legs have been a little quesy for adjusting due to no massage but the Yoga is helping open them up. Funny thing about that opening up in training, competition and life is that through a practise such as Yoga or any endevour that really gets you to a deeper level, often old nuances of blockages (illness, injury or lessons) come up to be faced. It is a blessing to go beyond any numbness, face these internal obstacles and sometimes the best way to deal with them is by just watching them, like your thoughts during meditating. That's what I'll be doing out there on race day, simply letting go and having fun. Now I'll try to do that as well on New Year's day while fitting in the prep 50miler!

Dec 29: Very easy morning 30min. 

Dec 28: 26.2miles of 15 Prospect flag pole runs, going to the pole from the water from all three sides/ trails, and then an evening double Bikram session for a total of 7hrs of training.  

Dec 27: 20miles of 12 Prospect flag pole runs, going to the pole from the water from all three sides/ trails, and then an evening double Bikram session for a total of 6hrs of training. 

Dec 18-26: The staple of training leading up to the HURT 100 has consisted of many Bikram Yoga double back to back sessions and repeat hill runs where you are either running up or down.

Dec 17:A morning run of 30min and a Noon run of 45min, 

Dec 16: A running day with 6 runs done (3 split with 2 in the AM - total 50min, 2 at lunch - total 40min and 2 in the evening - total 50min). Day total of 2:20:00

Dec 15: Morning easy 45min, followed by an evening double Bikram session for workout total of 3:45:00 for the day.

Dec 14: Noon 20min Tempo run with 5min warm up and 5min cool down, followed by an evening double Bikram session.

Dec 13: REST

Dec 12: The start of race focused workouts with 8x 2klm hill sessions for about a 33klm day in 3hrs, followed by double Bikram Yoga classes for another 3hrs. 

Dec Nutrition: VEGA has both a Sport Performance Optimizer and Sport Performance Protein. Every day I take these with the Optimizer filling in as my hydration suppliment and the Protein for recovery. Every now and then a Shake and Go smoothie thrown into the mix keeps everything soaring.

Nov 24 - Dec 12: A total of 21 Bikram Yoga classes have been done for strength, flexibility, heat acclimatization and focus. General mileage for running has been done with some minor tempo runs and two strength oriented 10k races.

Past Training:

Nov 14: 14min Easy into 19min at 5:13mile pace then 30min steam, then 14min easy.

Nov 13: Jaunt part way up to Garibaldi park gates and back from downtown in 1:55:00

Nov 12: REST

Nov 11: Jaunt part way up to Garibaldi park gates and back from downtown in 2:00:00

Nov 10: Jaunt up to Garibaldi park gates and back from downtown in 2:55:00

Nov 9: REST

Nov 8: Early morning 20min easy, ...

Nov 7: A double jaunt to the top and back of the Chief from downtown, turning around at the top of the big staircase for a 1:51:00 fun run!

 Nov 6: Morning 48min, Afternoon 14min easy then 25min at 5:08 mile and 5min at 5min mile... then 20min steam and 14min easy.

Nov 5: Early morning 24:50 easy run, Early evening 39min easy.

Nov 4: Early morning 23:30 easy run.

Nov 3: Morning 48min easy, evening run of 13:20 min tempo then 15min at 5min mile, then 20min stretch/ steam followed by 13:40 min tempo for a daily running total of 1:30:00.

Nov 2: Early morning 28:30 easy run.

Nov 1: Early morning 20min very easy, evening run of 14 min easy then 10min at 5:27min mile, then 20min stretch/ steam followed by 14 min easy for a daily running total of 58:00.

Oct 31: Early morning 1:20:00 min easy. Late morning run of 23 min easy then 30min stretch/ steam followed by 14min easy for a daily running total of 1:57:00.

Oct 30: Early morning 1:22:00 min easy. Late morning run of 23 min easy then 30min stretch/ steam followed by 15min easy for a daily running total of 2:00:00.

Oct 29: Early morning easy run of 30min.

Oct 28: Early morning 26min easy. Evening run of 30min easy then 10min at 5min mile then 30min stretch followed by 14min easy for a daily running total of 1:20:00.

Oct 27: Morning run of 54min easy then 30min stretch followed by 16min easy, Afternoon run of 37min for a daily running total of 1:47:00.

Oct 26: Morning 20min easy, Evening run to the top of the chief and back in 1:17:30. Total 1:37:30 for the day.

Oct 25: Rest 

Oct 24: One hour very easy early afternoon. Late afternoon 20min very easy run w. backpack straight into 30min steam/stretch, straight into 23min backpack run for a daily total of 1:43:00 min.

Oct 23: Early morning run of 1:18:00 at easy pace. Late afternoon run of 51min easy, then 20min stretch followed by 16min easy for a daily running total of 2:25:00.

Oct 22: 15min easy run straight into 15min treadmill tempo at 5:27 mile pace then 5min at 5min mile pace, then straight into a 20min steam/stretch, and then finally a 15min cooldown for a run total of 50min.

Oct 21: Short noon hour run of 26min, followed by an evening split run with 51min easy, then 10min at 5min mile pace, then 20min stretch followed by 16min easy for a daily running total of 1:43:00.

Oct 20: A flat gravel road and trail run with Nanew for 1:32:22 that included some brief 20 sec strides spaced a few minutes apart. Then an evening 16min warmup run followed by 10min at 5min mile pace, then 20min steam/stretch and finally a 14min cool down run for total 40min session making it a 2:12:22 day.

Oct 19: 25min easy run w. backpack straight into 20min steam/stretch, straight into 15min treadmill with some at tempo pace and then straight into 15min backpack run for a total of 55min.

Oct 18: REST 

Oct 17: Past week...12 hours and 40min of running... and today again a run up to the Garibaldi Park Gates and back from the Rec Centre was done... 2:35:36... sure felt fun after this past week's workouts...descending for an hour also felt so much better than yesterday's return back down the mountain... leg's are coming back! In addition to the running for this year, I always add in anywhere from 30-60min of steam room stretching/ self massage / yoga every run day to keep me on par and it sure helps in many ways.

Oct 16: Garibaldi Park Gates and back from Rec Centre... 2:32:22... tough wake up call! 

Oct 15: Run from downtown Squamish to the top of the Chief and back in 1:15:00. 

Oct 14: Very Easy hour.

Oct 13: Run from downtown Squamish to the top of the Chief and back in 1:15:00.

Oct 12: Easy run to the Spit in 30min and tempo return in 27:30. 

Oct 11: An hour 21:22 with some minor hill work in the middle.

Oct 10: Treadmill 1:40:00 building from 8min mile to 6min mile.

Oct 9: 60min gravel road run.

Oct 8: Easy 30min.

Oct 7: Chief run 1:27:00.

Oct 6: Easy 30min morning. Chief run 1:21:00 in the afternoon.

Oct 5: Easy 20min

Oct 4: 60min gravel road run.

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CRAZY!!! Last minute lead up to the STORMY 100 miler in SQUAMISH BC

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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: A tour of the STORMY course plus an extra few miles for 53miles (86klm) in 7:50:00

Aug 1: REST

Aug 2: REST

Aug 3: REST

Aug 4: REST

Aug 5: Easy 40min.

Aug 6: REST

Aug 7: STORMY 100 miler - 1st Place 19hrs 11min after first 50miles in 7:30

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Lead up to the 2010 NACAC/CND Mountain Running Championships July 9th

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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.

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Lead up to the Calgary marathon on May 30

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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

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The short build up to 2010 BMO Vancouver Marathon on May 2

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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.

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Build up to 2010 Canadian Snowshoe Championships

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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!

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Last Updated ( Friday, 07 February 2014 )
 
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