Go get'em this Saturday, Coach! We will be rooting for you!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
>
> Target Events: USATF National Club Cross Country Championship – 8
> Dec, 2007 (click 4 website
> <http://www.usatf.org/events/2007/USATFClubXCChampionships/> ),
River to
> River Relay - 19&20 Apr, 2008 (click 4 website
<http://rrr.olm.net/> ),
> and Twin Cities Marathon – 5 Oct, 2008 (click 4 website
> <http://www.mtcmarathon.org/> ).
>
> Race Results: Click Here
<http://www.fleetfeetatlanta.com/mizjimd.htm>
>
> Current Objectives: Slow down my slowdown!
>
> Week in Review: 33.7 miles over 6 days (41.5 miles over 7 days prev
> week), endurance strength at 42 mpw (51 prev week); 7:56 avg pace
(8:01
> prev week); 68%PEavg (63 prev week). 2,215 miles ytd. Weight 127
lbs
> (127.5 prev week); Body fat = 7.5% (8 prev week).
>
> Ø Mon: Inactive Rest ~ Slacker Factor: Sore knee.
>
> Ø Tue: Easy ~ 6.1 miles on flat trail & road in 48:51 (8:00);
> 65-70% = 12:43, 70-75% = 20:08, remainder under 65% for 67%PEavg.
46º
> avg w/ 77% humidity & 39º dewpoint. Slacker Factor: Knee.
>
> Ø Wed AM: Weight Maintenance ~ 4.1 miles on flat trail & road
in
> 35:09 (8:34); 65-70% = 5:58, 70-75% = 3:26, remainder under 65% for
> 60%PEavg. 31º avg w/ 81% humidity & 29º dewpoint. Slacker Factor:
> Knee.
>
> Ø Thu: Nutso Easy ~ 8.1 miles on flat trail n 1:3:57 (7:54);
> 65-70% = 12:12, 70-75% = 24:36, 75-80% = 6:49, remainder under 65%
for
> 64%PEavg. 43º avg w/ 77% humidity & 33º dewpoint. Slacker Factor:
> None.
>
> Ø Fri: Active Rest ~ 3.1 miles on flat trail n 24:08 (7:47);
> 65-70% = 9:29, 70-75% = 3:10, remainder under 65% for 66%PEavg. 40º
> avg w/ 73% humidity & 32º dewpoint. Slacker Factor: None.
>
> Ø Sat: #2 Spike Test ~ 6.2 miles on trail (4 hard hills),
> including the ATC X/C 5K in 22:25 (7:14); 65-70% = 0:57, 70-75% =
0:00,
> 75-80% = 0:13, 80-85% = 16:24, 85-90% = 3:55, remainder under 65%
for
> 83%PEavg. 44º avg w/ 76% humidity & 32º dewpoint. Slacker Factor:
> Went out too hard and dislocated a toe (again) in 1st mile; may
not wear
> spikes @ next week's championships. Mile-1] 7:03 (81%PE), 2] 7:22
> (82%), 3] 7:16 (83%), 3.1] 0:44 (83%) - finished 2nd in 65-69 Div.
>
> Ø Sun: Recovery ~ 6.1 miles on flat trail & road in 49:22
> (8:06); 65-70% = 28:15, 70-75% = 2:57, remainder under 65% for 65%
PEavg.
> 47º avg w/ 47% humidity & 28º dewpoint. Slacker Factor: None.
> There is no substitute for success.
> Coach MadDog?
>