Target Events: Illinois River to River Relay - 19&20 Apr (click 4 website), and Twin Cities Marathon – 5 Oct (click 4 website Note: the elite master's recruiter has already confirmed I'm being taken care of again).

Race Results: Click Here

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

Week in Review: 44.6 miles over 6 days (33.4 miles over 6 days prev week), endurance strength at 40 mpw (42 prev week); 8:15 avg pace (8:03 prev week); 68%PEavg (64 prev week). 426.4 miles ytd. Weight 129.5 lbs (130.5 prev week); Body fat = 9% (9 prev week).

Ø       Mon: Easy ~ 8.1 miles on flat trail & road in 1:08:28 (8:27); 65-70%= 33:00, 70-75% = 2:51, remainder under 65% for 60%PEavg. 48º avg w/ 83% humidity & 43º dewpoint. Slacker Factor: None.

Ø       Tue: Inactive Rest ~ Slacker Factor: None.

Ø       Wed AM: Easy ~ 5.1 miles on flat trail & road in 41:12 (8:05); 65-70%= 12:15, 70-75% = 14:21, 75-80% = 7:13, remainder under 65% for 69%PEavg. 36º avg w/ 70% humidity & 27º dewpoint. Slacker Factor: None.

Ø       Wed PM: Easy ~ 7.1 miles on rolling to hilly road in 57:08 (8:03); 65-70% = 16:26, 70-75% = 29:25, 75-80% = 3:15, remainder under 65% for 69%PEavg. 56º avg w/ 43% humidity & 34º dewpoint. Slacker Factor: None.

Ø       Thu AM: Easy ~ 4.1 miles on flat trail & road in 34:15 (8:21); 65-70%= 14:35, 70-75% = 7:18, remainder under 65% for 65%PEavg. 42º avg w/ 70% humidity & 33º dewpoint. Slacker Factor: None.

Ø       Thu PM: Easy ~ 3 miles on rolling road in 24:46 (8:15); 65-70% = 8:10, remainder under 65% for 70%PEavg. 67º avg w/ 25% humidity & 30º dewpoint. Slacker Factor: Cut run short (dizzy & very dehydrated).

Ø      Fri: Hill ~ 3 miles up/dwn Kennesaw Mtn Battlefield in 24:24 (8:08); 65-70%= 7:22, 70-75% = 9:00, remainder under 65% for 70%PEavg. 54º avg w/ 90% humidity & 52º dewpoint. Slacker Factor: None.

Ø       Sat: Easy ~ 8.1 miles on flat trail & road in 1:06:15 (8:11); 65-70%= 10:06, 70-75% = 48:36, 75-80% = 1:36, remainder under 65% for 70%PEavg. 33º avg w/ 89% humidity (snowing) & 36º dewpoint. Slacker Factor: None.

Ø      Sun: Easy ~ 6.1 miles on flat trail & road in 50:44 (8:19); 65-70% = 34:25, remainder under 65% for 70%PEavg. 31º avg w/ 69% humidity & 22º dewpoint. Slacker Factor: None.

Question of the Week

Are you incorporating mental training techniques? All sports rely heavily on psychological aspects. Don't leave your mind untrained, or you'll be neglecting a crucial part of training for success.

Coach MadDog?