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

Race Results: Click Here

Current Objectives: Rebuild my base to 70+ mpw!

Week in Review: 56.7 miles over 6 days (38.5 over 5 days prev week), endurance strength at 50 mpw (48 prev week); 8:29 avg pace (8:19 prev week); 68% PEavg (68 prev week). 1445.3 miles ytd. Weight 127 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø       Mon: Hills ~ 6 miles on Kennesaw Battlefield trails in 49:44 (8:17); 65-70% = 19:52, 70-75% = 10:20, remainder under 65% for 65%PEavg. 74º avg w/ 78% humidity & 63º dewpoint. Slacker Factor: None.

Ø       Tue: Inactive Recovery ~ Slacker Factor: Sore back.

Ø       Wed: AM 180 Cadence Drill ~ 6.1 miles on flat trail & road in 49:04 (8:03); 65-70% = 6:01, 70-75% = 6:03, remainder under 65% for 66%PEavg. 75º avg w/ 79% humidity & 83º dewpoint. Slacker Factor: None.

Ø       Wed: PM Easy ~ 7.1 miles on rolling road in 58:45 (8:16); 65-70% = 25:29, 70-75% = 8:46, remainder under 65% for 67%PEavg. 86º avg w/ 47% humidity & 64º dewpoint. Slacker Factor: None.

Ø       Thu: Killer Hills ~ 7 miles on extremely hilly road in 57:07 (8:10); 65-70% = 7:10, 70-75% = 26:01, 75-80% = 5:03, 80-85% = 3:12, remainder under 65% for 68%PEavg. 77º avg w/ 84% humidity & 72º dewpoint. Slacker Factor: None.

Ø       Thu: Easy PM ~ 5 miles on flat road in 40:38 (8:08); 65-70% = 19:02, 70-75% = 13:56, remainder under 65% for 68%PEavg. 90º avg w/ 34% humidity & 55º dewpoint. Slacker Factor: None.

Ø       Fri: Recovery ~ 4.1 miles on flat trail & road in 35:31 (8:40); 65-70% = 11:21, 70-75% = 10:08, remainder under 65% for 65%PEavg. 77º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: None.

Ø       Sat: Endurance Builder ~ 18.3 miles on flat trail & road in 2:43:28 (8:56); 65-70% = 1:05:40, 70-75% = 58:10, 75-80% = 15:46, remainder under 65% for 68%PEavg. 81º avg w/ 97% humidity (rain) & 72º dewpoint. Slacker Factor: None.

Ø      Sun: Recovery ~ 8.1 miles on flat trail & road in 1:10:19 (8:41); 65-70% = 37:02, 70-75% = 13:29, remainder under 65% for 65%PEavg. 77º avg w/ 97% humidity & 72º dewpoint. Slacker Factor: None.

There is no running problem so difficult that it cannot be solved by time off and ignorance!

Coach MadDog?