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: 55.7 miles over 7 days (44.6 miles over 6 days prev week), endurance strength at 45 mpw (40 prev week); 8:06 avg pace (8:15 prev week); 68%PEavg (68 prev week). 492.1 miles ytd. Weight 129 lbs (129.5 prev week); Body fat = 9% (9 prev week).

Ø       Mon: Easy Hills ~ 6 miles on Kennesaw Mtn Battlefield trails in 48:59 (8:10); 65-70%= 16:43, 70-75% = 18:48, 75-80% = 1:28, remainder under 65% for 67%PEavg. 38º avg w/ 50% humidity & 30º dewpoint. Slacker Factor: None.

Ø       Tue: Recovery ~ 8.1 miles on flat trail & road in 1:07:35 (8:21); 65-70%= 43:43, remainder under 65% for 65%PEavg. 47º avg w/ 63% humidity & 35º dewpoint. Slacker Factor: None.

Ø       Wed AM: Easy ~ 4.1 miles on flat trail & road in 34:32 (8:25); 65-70%= 10:18, 70-75% = 7:41, remainder under 65% for 65%PEavg. 38º avg w/ 65% humidity & 31º dewpoint. Slacker Factor: None.

Ø       Wed PM: Easy ~ 7.1 miles on rolling to hilly road in 56:21 (7:56); 65-70% = 7:28, 70-75% = 23:48, 75-80% = 20:33, remainder under 65% for 72%PEavg. 67º avg w/ 25% humidity & 30º dewpoint. Slacker Factor: None.

Ø       Thu AM: Easy ~ 4.1 miles on flat trail & road in 32:32 (7:56); 65-70%= 13:35, 70-75% = 8:12, remainder under 65% for 67%PEavg. 51º avg w/ 56% humidity & 34º dewpoint. Slacker Factor: None.

Ø       Thu PM: Easy ~ 7.1 miles on rolling to hilly road in 56:06 (7:54); 65-70% = 5:49, 70-75% = 26:11, 75-80% = 4:39, remainder under 65% for 72%PEavg. 70º avg w/ 26% humidity & 34º dewpoint. Slacker Factor: None.

Ø      Fri: Hill ~ 3 miles up/dwn Kennesaw Mtn Battlefield road in 24:20 (8:07); 65-70%= 7:16, 70-75% = 9:03, remainder under 65% for 70%PEavg. 52º avg w/ 75% humidity & 45º dewpoint. Slacker Factor: None.

Ø       Sat: Easy ~ 8.1 miles on flat trail & road in 1:04:56 (8:01); 65-70%= 17:29, 70-75% = 38:20, 75-80% = 2:26, remainder under 65% for 68%PEavg. 55º avg w/ 93% humidity & 54º dewpoint. Slacker Factor: None.

Ø      Sun: Easy ~ 8.1 miles on flat trail & road in 1:05:15 (8:03); 65-70%= 13:03, 70-75% = 44:41, 75-80% = 2:44, remainder under 65% for 70%PEavg. 47º avg w/ 71% humidity & 38º dewpoint. Slacker Factor: None.

Question of the Week

Are you striving to improve your nutrition? Nutrition is always about making choices. Strive to make the best choices with the food you put in your body and you will see the effects through improved training, recovery and results.

Coach MadDog?