Target Events: USATF National Club Cross Country Championship – 8 Dec, 2007 (click 4 website), River to River Relay - 19&20 Apr, 2008 (click 4 website), and Twin Cities Marathon – 5 Oct, 2008 (click 4 website).

Race Results: Click Here

Current Objectives: Slow down my slowdown!

Week in Review: 39.4 miles over 5 days (51.8 miles over 7 days prev week), endurance strength at 41 mpw (40 prev week); 8:06 avg pace (8:28 prev week); 67%PEavg (63 prev week). 2,029.3 miles ytd. Weight 128 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø      Mon: Active Rest ~ Slacker Factor: Unmeasured distance treadmill testing Mizuno footwear and all brands that compete against them.

Ø      Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 47:54 (7:59); 65-70% = 7:33, 70-75% = 17:15, 75-80% = 10:14, 80-85% = 6:36, remainder under 65% for 72%PEavg. 42º avg w/ 79% humidity & 36º dewpoint. Slacker Factor: None.

Ø       Wed: Easy ~ 11.2 miles on flat trail & road in 1:34:07 (8:24); 65-70% = 50:50, remainder under 65% for 64%PEavg. 53º avg w/ 56% humidity & 38º dewpoint. Slacker Factor: None.

Ø      Thu: Recovery ~ 4.1 miles on flat trail & road in 35:46 (8:43); 65-70% = 0:28, remainder under 65% for 59%PEavg. 53º avg w/ 88% humidity & 52º dewpoint. Slacker Factor: None.

Ø      Fri: Easy ~ 8.1 miles on flat trail & road in 1:08:25 (8:27); 65-70% = 49:43, remainder under 65% for 64%PEavg. 45º avg w/ 91% humidity & 44º dewpoint. Slacker Factor: None.

Ø       Sat: Race Report ~ 12 miles on very hilly road that included the Run the Rock 10 Mile race; 65-70% = 0:44, 70-75% = 17:17, 75-80% = 43:12, 80-85% = 11:36, remainder under 65% for 77%PEavg. 42º avg w/ 90% humidity & 40º dewpoint. Slacker Factor: None. Ran the race easier & faster than expected. 75%THR on a 2-loop course produced the following splits: 7:20 (71%) - 7:16 (75%) - 7:13 (76%) - 7:50 (78%) - 6:55 (76%) [36:35]; 7:18 (78%) - 7:24 (77%) - 7:30 (76%) - 8:01 (79%) - 6:41 (79%) [36:56]; = 1:13:31 (7:21 pace) for 1st in the 65-69 Division.

Ø      Sun: Recovery ~ 6.1 miles on flat trail & road in 49:11 (8:04); 65-70% = 21:13, 70-75% = 2:38, remainder under 65% for 63%PEavg. 44º avg w/ 61% humidity & 33º dewpoint. Slacker Factor: None.

Never trust anyone whose shoes are uglier than your own.

Coach MadDog?