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

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

Week in Review: 33.4 miles over 6 days (51.1 miles over 7 days prev week), endurance strength at 45 mpw (46 prev week); 7:40 avg pace (8:07 prev week); 68%PEavg (65 prev week). 831.2 miles ytd. Weight 128 lbs (128.5 prev week); Body fat = 8% (8 prev week).

Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:03:36 (7:51) 65-70%= 36:21, 70-75% = 6:18, remainder under 65% for 65%PEavg. 54º avg w/ 62% humidity & 41º dewpoint. Slacker Factor: None.

Ø  Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 46:46 (7:48) 65-70% = 12:04, 70-75% = 14:31, 75-80% = 5:40, remainder under 65% for 67%PEavg. 55º avg w/ 67% humidity & 44º dewpoint. Slacker Factor: Tweaked knee.

Ø  Wed: Recovery ~ 4.1 miles on flat trail & road in 33:08 (8:05) 65-70% = 8:05, 70-75% = 1:58, remainder under 65% for 61%PEavg. 62º avg w/ 69% humidity & 52º dewpoint. Slacker Factor: Knee.

Ø  Thu: Inactive Rest ~ Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 22:25 (7:14) 65-70% = 1:06, 70-75% = 10:50, 75-80% = 4:10, remainder under 65% for 69%PEavg. 65º avg w/ 91% humidity & 62º dewpoint. Slacker Factor: Knee.

Ø  Sat: Speed Work(?) ~ 4 miles on hilly roads including the Atlanta's Finest 5K in 21:26 (6:54) 65-70%= 0:06, 70-75% = 0:42, 75-80% = 5:22, 80-85% = 13:30, 85-90% = 1:20, remainder under 65% for 80%PEavg. 48º avg w/ 93% humidity & 46º dewpoint. Slacker Factor: None. 1^st in 65-69 Div. @ WMA factor of 81.31% (0.63% improvement over last 5k).

Ø  Sun: Recovery ~ 8.1 miles on flat trail & road in 1:06:18 (8:11) 65-70%= 25:31, remainder under 65% for 63%PEavg. 61º avg w/ 69% humidity & 51º dewpoint. Slacker Factor: Hangover.

Question of the Week

Are you fueling properly before/during/after workouts? Topping off and replenishing glycogen stores is essential for optimum training and recovery.

Coach MadDog?