2010:

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!