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| Written by Jason Loutitt |
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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 - Oct 12th: A soleus pain slowed the training as well as moving and preparing for my son to come into our world. I did get in 5 runs between Sept 21rst and Oct 12th. The only quality sessions were two 22klm tempo runs the week of the marathon on Oct 12th. The legs are sore after the race but they seem to be ok for gearing up again for some winter cross country races and a major Dec/Jan race.
- 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
January - April 2008
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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
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| Last Updated ( Monday, 13 October 2008 ) |
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