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

Race Results: Click Here

Current Objectives: Slow down my slowdown!

Week in Review: 35.8 miles over 5days (56.7 over 6 days prev week), endurance strength at 44 mpw (50 prev week); 8:16avg pace (8:29 prev week); 66% PEavg (68 prev week). 1481.1 miles ytd. Weight 127 lbs (127 prev week); Body fat = 8% (8 prev week).

Ø       Mon: Strides ~ 8.1 miles on flat trail & road in 1:02:22 (7:42) w/ 10 x 100m strides; 65-70% = 16:04, 70-75% = 26:24, 75-80% = 6:21, remainder under 65% for 70%PEavg. 79º avg w/ 93% humidity & 73º dewpoint. Slacker Factor: None.

Ø       Tue: Hills ~ 11.5 miles on hilly Kennesaw Battlefield trails in 1:33:52 (8:10); 65-70% = 18:50, 70-75% = 41:20, 75-80% = 9:30, 80-85% = 1:32, remainder under 65% for 68%PEavg. 79º avg w/ 84% humidity & 70º dewpoint. Slacker Factor: Leg weary.

Ø       Wed: AM Recovery ~ 4.1 miles on flat trail & road in 35:13 (8:35); 65-70% = 15:14, remainder under 65% for 62%PEavg. 75º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: None.

Ø       Wed: PM Easy ~ 5 miles on rolling road in 43:33 (8:43); 65-70% = 17:44, 70-75% = 7:31, remainder under 65% for 65%PEavg. 92º avg w/ 48% humidity & 66º dewpoint. Slacker Factor: None.

Ø       Thu: Inactive Rest ~ Slacker Factor: None.

Ø       Fri: Active Rest ~ 4.1 miles on flat trail & road in 34:22 (8:23); 65-70% = 11:11, 70-75% = 2:58, remainder under 65% for 62%PEavg. 75º avg w/ 84% humidity & 68º dewpoint. Slacker Factor: None.

Ø       Sat: Crash & Burn ~ 3 miles on flat road in 25:13 (8:24); all under 65% for 67%Peavg63º avg. Slacker Factor: Foot problem flared up yesterday and got worse during the night. Cut my run way short, so I could survive a 1-hour walking tour of the Miller Brewery and a 6-hour day roaming around the Wisconsin State Fair. The foot became even worse anyway.

Ø      Sun: Inactive Recovery ~ Slacker Factor: All the above + a hangover from my sis-in-law's b'day party.

Speedwork fascinates me.  I can jog and look at it for hours!

Coach MadDog?