Target Events: Twin Cities Marathon – 5 Oct (click 4 website)

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

Week in Review: 49.6 miles over 6 days (38.6 miles over 6 days prev week), endurance strength at 41 mpw (33 prev week); 7:58 avg pace (8:19 prev week); 65%PEavg (62 prev week). 746.7 miles ytd. Weight 128 lbs (128 prev week); Body fat = 8% (8.5 prev week).

Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:04:23 (7:57) 65-70%= 16:06, 70-75% = 37:56, 75-80% = 2:26, remainder under 65% for 69%PEavg. 61º avg w/ 93% humidity & 59º dewpoint. Slacker Factor: None.

Ø  Tue: Recovery ~ 6.1 miles on flat trail & road in 50:12 (8:14) 65-70%= 5:04, 70-75% = 1:18, remainder under 65% for 60%PEavg. 43º avg w/ 56% humidity & 28º dewpoint. Slacker Factor: None.

Ø  Wed AM: Easy ~ 4.1 miles on flat trail & road in 33:09 (8:05) 65-70%= 2:52, remainder under 65% for 61%PEavg. 50º avg w/ 66% humidity & 39º dewpoint. Slacker Factor: None.

Ø  Wed Noon: Mizuno Test ~ 4 miles on flat treadmill in 32:00 (8:00) testing and commenting on 2010 potential shoe models. Slacker Factor: None.

Ø  Wed PM: Easy ~ 5 miles on rolling road in 40:52 (8:10) 65-70%= 15:33, 70-75% = 8:48, remainder under 65% for 65%PEavg. 78º avg w/ 45% humidity & 55º dewpoint. Slacker Factor: None.

Ø  Thu AM: Easy ~ 4.1 miles on flat trail & road in 32:13 (7:51) 65-70%= 13:55, 70-75% = 1:30, remainder under 65% for 62%PEavg. 61º avg w/ 58% humidity & 46º dewpoint. Slacker Factor: None.

Ø  Thu PM: Easy ~ 7 miles on rolling road in 54:21 (7:46) 65-70%= 22:23, 70-75% = 18:51, 75-80% = 3:00, remainder under 65% for 67%PEavg. 81º avg w/ 28% humidity & 45º dewpoint. Slacker Factor: None.

Ø  Fri: Inactive Rest ~ Slacker Factor: None.

Ø  Sat: Easy ~ 8.1 miles on flat trail & road in 1:03:59 (7:54) 65-70%= 29:38, 70-75% = 20:25, 75-80% = 2:29, remainder under 65% for 67%PEavg. 64º avg w/ 70% humidity & 54º dewpoint. Slacker Factor: None.

Ø  Sun: Easy ~ 8.1 miles on flat trail & road in 1:03:46 (7:52) 65-70%= 17:08, 70-75% = 34:37, 75-80% = 3:32, remainder under 65% for 69%PEavg. 60º avg w/ 95% humidity & 59º dewpoint. Slacker Factor: None.

Question of the Week

Are you including skill/technique/economy drills in your training? No explanations needed here. Improving economy will make you a better runner…period.

Coach MadDog?