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/> Note: the elite
master's recruiter has already confirmed I'm being taken care of
once again).

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

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

Week in Review: 33.4 miles over 6 days (42.5 miles over 6 days prev
week), endurance strength at 42 mpw (46 prev week); 8:03 avg pace (8:11
prev week); 64%PEavg (67 prev week). 391.8 miles ytd. Weight 130.5 lbs
(130 prev week); Body fat = 9% (8.5 prev week).

Ø Mon: Hills ~ 6 miles on Kennesaw Mtn Battlefield trails in
49:10 (8:12); 65-70% = 15:28, 70-75% = 18:32, 75-80% = 1:52, remainder
under 65% for 67%PEavg. 44º avg w/ 82% humidity & 39º dewpoint.
Slacker Factor: None.

Ø Tue: Inactive Recovery ~ Slacker Factor: Attack of the big
toe monster (gout).

Ø Wed: Easy ~ 4.1 miles on flat trail & road in 34:18 (8:22);
65-70%= 16:58, remainder under 65% for 64%PEavg. 29º avg w/ 56%
humidity & 16º dewpoint. Slacker Factor: Toe.

Ø Thu AM: Easy ~ 4.1 miles on flat trail & road in 34:36
(8:26); 65-70%= 4:08, remainder under 65% for 63%PEavg. 25º avg w/
72% humidity & 17º dewpoint. Slacker Factor: Toe.

Ø Thu PM: Easy ~ 5 miles on rolling road in 41:42 (8:20);
65-70% = 16:00, 70-75% = 13:36, 75-80% = 2:50, remainder under 65% for
67%PEavg. 47º avg w/ 33% humidity & 19º dewpoint. Slacker Factor:
Toe.

Ø Fri: Active Rest ~ 3.1 miles on flat trail in 24:26 (7:53);
65-70%= 7:23, remainder under 65% for 54%PEavg. 38º avg w/ 61%
humidity & 26º dewpoint. Slacker Factor: Toe.

Ø Sat: Speed(?) Work ~ 7 miles including the Chattahoochee Road
Runners 10K in 43:30 (7:01); 65-70% = 0:20, 70-75% = 2:44, 75-80% =
35:15, 80-85% = 4:14, 85-90% = 0:16, remainder under 65% for 78%PEavg.
48º avg w/ 89% humidity & 45º dewpoint. Age graded performance =
83.39%. 2nd in 65-69 Div. Slacker Factor: Toe.

Ø Sun: Recovery ~ 4.1 miles on flat trail & road in 34:42
(8:28); 65-70% = all under 65% for 57%PEavg. 38º avg w/ 63% humidity
& 34º dewpoint. Slacker Factor: None.
Question of the Week Do you know what "functional threshold" feels like?
This effort corresponds to running a marathon (75%PE for most). You
should know exactly what this intensity feels like; regardless of the
event you are training for.
Coach MadDog?



[Non-text portions of this message have been removed]