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

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

Week in Review: 51.1 miles over 7 days (49.6 miles over 6 days prev week), endurance strength at 46 mpw (41 prev week); 8:7 avg pace (7:58 prev week); 65%PEavg (65 prev week). 797.8 miles ytd. Weight 128.5 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø  Mon: Recovery ~ 6.1 miles on flat trail & road in 49:29 (8:07) 65-70%= 25:49, remainder under 65% for 64%PEavg. 59º avg w/ 60% humidity & 45º dewpoint. Slacker Factor: Dislocated toe (arthritis).

Ø  Tue: Hills ~ 10.5 miles on Kennesaw Battlefield trails in 1:29:41 (8:32) 65-70% = 27:15, 70-75% = 9:56, remainder under 65% for 63%PEavg. 68º avg w/ 40% humidity & 43º dewpoint. Slacker Factor: Toe.

Ø  Wed: Easy ~ 6.1 miles on flat trail & road in 48:02 (7:52) 65-70% = 8:39, 70-75% = 9:59. 75-80% = 21:35, 80-85% = 0:52, remainder under 65% for 71%PEavg. 82º avg w/ 40% humidity & 55º dewpoint. Slacker Factor: Toe & heat.

Ø  Thu: Easy ~ 5 miles on rolling road in 40:34 (8:07) 65-70%= 13:45, 70-75% = 9:08, remainder under 65% for 65%PEavg. 78º avg w/ 49% humidity & 56º dewpoint. Slacker Factor: Toe.

Ø  Fri: Active Rest ~ 4.1 miles on flat trail & road in 33:59 (8:17) 65-70% = 1:53, remainder under 65% for 61%PEavg. 64º avg w/ 92% humidity & 60º dewpoint. Slacker Factor: Toe & humidity.

Ø  Sat: Easy ~ 11.2 miles on flat trail & road in 1:30:44 (8:06) 65-70%= 56:15, 70-75% = 5:55, remainder under 65% for 65%PEavg. 67º avg w/ 81% humidity & 61º dewpoint. Slacker Factor: None.

Ø  Sun: Easy ~ 8.1 miles on flat trail & road in 1:03:15 (7:49) 65-70%= 35:15, 70-75% = 9:27, remainder under 65% for 65%PEavg. 64º avg w/ 88% humidity & 60º dewpoint. Slacker Factor: None.

Question of the Week

Are you training your core strength? Your core (midsection) stabilizes every running step. No matter how strong your legs or aerobic system, if your core fatigues or cannot stabilize these forces, you will not run to the best of your abilities. Take the time to strengthen it!

Coach MadDog?