Target Events: Illinois River to River Relay - 19&20 Apr (click 4
website <http://rrr.olm.net/> ), and Twin Cities Marathon – 5 Oct
(click 4 website <http://www.mtcmarathon.org/> ).

Race Results: Click Here <http://www.fleetfeetatlanta.com/mizjimd.htm>

Current Objectives: Restore my base & slow down my slowdown!

Week in Review: 45.8 miles over 7 days (48.5 miles over 7 days prev
week), endurance strength at 49 mpw (50 prev week); 8:01 avg pace (8:07
prev week); 67%PEavg (69 prev week). 266.4 miles ytd. Weight 130 lbs
(130 prev week); Body fat = 9% (8.5 prev week).

Ø Mon: Recovery ~ 6.1 miles on flat trail & road in 50:26
(8:16); 65-70% = 29:29, 70-75% = 4:04, remainder under 65% for 65%PEavg.
50º avg w/ 83% humidity & 46º dewpoint. Slacker Factor: None.

Ø Tue: Easy ~ 11.2 miles on flat trail & road in 1:30:21
(8:04); 65-70% = 25:36, 70-75% = 9:48, remainder under 65% for 67%PEavg.
52º avg w/ 93% humidity & 50º dewpoint. Slacker Factor: None.

Ø Wed: Nutso Easy ~ 5 miles on rolling road in 39:32 (7:54);
65-70% = 0:52, 70-75% = 4:42, 75-80% = 8:24, 85-90% = 5:56, 90-95% =
8:10, remainder under 65% for 67%PEavg. 63º avg w/ 38% humidity &
37º dewpoint. Slacker Factor: Toe (gout).

Ø Thu AM: Recovery ~ 3.1 miles on flat trail in 24:54 (8:02);
65-70% = 7:31, 70-75% = 1:56, remainder under 65% for 63%PEavg. 35º
avg w/ 79% humidity & 28º dewpoint. Slacker Factor: Toe.

Ø Thu PM: Easy ~ 5 miles on rolling road in 40:45 (8:09);
65-70% = 17:59, 70-75% = 0:58, remainder under 65% for 63%PEavg. 47º
avg w/ 48% humidity & 28º dewpoint. Slacker Factor: None.

Ø Fri: Active Rest ~ 3.1 miles on flat trail & road in 24:51
(8:01); 65-70% = 10:34, 70-75% = 3:19, remainder under 65% for 65%PEavg.
45º avg w/ 81% humidity & 32º dewpoint. Slacker Factor: None.

Ø Sat: 1-Hour Track Race ~ 8.22 miles at Emory University
(7:18); false signal kept HRM out of use, est. 78%PEavg. 43º avg w/
70% humidity & 34º dewpoint. Age graded performance = 81.13%. 1st in
65-69 Div. Slacker Factor: I now know where I am; hope to move
performances up to 84.55% by 5 October.

Ø Sun: Recovery ~ 4.1 miles on flat trail & road in 34:47
(8:29); 65-70% = 12:30, remainder under 65% for 63%PEavg. 43º avg w/
46% humidity & 23º dewpoint. Slacker Factor: None.
Question of the Week Are you training too hard? While trying to build a
solid endurance base you need to be sure that you are primarily
stressing your aerobic energy system while training. Spending too much
time at or above lactate/anaerobic threshold (80-85%PE) will be
counterproductive to this goal during the base building phase.
Coach MadDog?



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