Ryan's 2008 Fitness Resolution List

In this upcoming year, 2008, I want to focus on overcoming the injuries I have suffered through over the last couple of years.

To accomplish this my goal is daily practise of pelvic aligment, core stabilisation and stretching, especially of chronically tight hamstrings and hips. Also use of the Indo Board and balance drills to improve alignment and balance.

In addition one of my main goals is to fully incorporate cross training into my weekly workout schedule. The main activities being

• swimming twice per week (once 1500m, once 2 X 1500m),
• cycling one long bike ride (3 hours plus)
• in addition to doing my commuting on my bike whenever possible,
• barefoot running,
• snowshoe running at least once per week through the winter, and
• strength training four times per week (twice upper body, twice lower body).

I am going to start the year off on a four month marathon training plan, building from 60 to 100 km per week. My main goals are to complete all 5 runs every week, and to increase my tempo run pace from 4:25/km to 4:10/km by April. After that I will move to a modified 6 day per week plan to get ready for the Knee Knacker, assuming I get in.

I plan to attend all of the Knee Knacker Sunday training runs, and assuming I can get a shift that finishes early enough on Wednesday all of those as well. The races I have planned for the year so far are:

• New Years Day Fat Ass 50km,
• Squamish Scrambler Snow Shoe Run,
• Capilano Canyon Night Run,
• Spring Mountain Highway Madness,
• Vancouver Sun Run,
• Big Sur International Marathon,
• Vancouver 100,
• Knee Knacker (subject to lottery),
• Montreal Marathon,

In addition I will complete as many as possible of the Timex Series, 5 Peaks Series, Gutbuster Series and as many Club Fat Ass events as I can make it to.