Target Events: Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Rebuild my base to 70+ mpw!

Week in Review: 35.5 miles over 5 days (51.7 over 7 days prev week), endurance strength at 46 mpw (41 prev week); 8:50 avg pace (8:19 prev week); 63% PEavg (64 prev week). 1144 miles ytd. Weight 128 lbs (127.5 prev week); Body fat = 8% (8.5 prev week).

Ø       Mon: Endurance Rebuilder ~ 12.2 miles on flat trail & road in 1:44:31 (8:34); 65-70% = 1:09:52, remainder under 65% for 65%PEavg. 80º avg w/ 51% humidity & 61º dewpoint. Slacker Factor: Really dead shoes (trashed 3 pr).

Ø       Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 50:10 (8:22); 65-70% = 17:53, 70-75% = 11:37, 75-80% = 3:42, remainder under 65% for 66%PEavg. 77º avg w/ 57% humidity & 61º dewpoint. Slacker Factor: None.

Ø       Wed: Non-Starter ~ Slacker Factor: Only made about ¼ mile (broke toe last night).

Ø       Thu: Fantasy Island Run ~ 4.1 miles on flat trail & road in 37:40 (9:11); 65-70% = 7:08, remainder under 65% for 60%PEavg. 77º avg w/ 74% humidity & 68º dewpoint. Slacker Factor: Look boss… d'pain, d'pain (toe)!

Ø       Fri: ToeJam ~ 5.1 miles on flat trail & road in 46:43 (9:10); 65-70% = 19:45, remainder under 65% for 62%PEavg. 77º avg w/ 79% humidity & 70º dewpoint. Slacker Factor: Toe.

Ø       Sat: MoJam ~ 8.1 miles on flat trail & road in 1:12:13 (8:55); 65-70% = 33:38, remainder under 65% for 63%PEavg. 75º avg w/ 78% humidity & 68º dewpoint. Slacker Factor: Toe (front ½ of foot is now swollen & purple).

Ø       Sun: NoJam ~ Slacker Factor: Unable to run; can barely walk. I apparently busted up more than the toe.

Being an effective coach means I never miss an opportunity to shut up.

Coach MadDog?