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

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

Week in Review: 36.4 miles over 5 days (33.4 miles over 6 days prev week), endurance strength at 40 mpw (45 prev week); 8:09 avg pace (7:40 prev week); 66%PEavg (68 prev week). 867.6 miles ytd. Weight 128 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:06:06 (8:10) 65-70%= 31:14, 70-75% = 1:32, remainder under 65% for 64%PEavg. 63º avg w/ 94% humidity & 58º dewpoint. Slacker Factor: None.

Ø  Tue: Inactive Rest ~ Slacker Factor: Tweaked knee again trying to get started (forgot sleeve).

Ø  Wed: Easy ~ 5 miles on mostly flat road in 39:40 (7:56) 65-70% = 11:20, 70-75% = 11:29, 75-80% = 4:58, 80-85% = 1:17, remainder under 65% for 67%PEavg. 76º avg w/ 37% humidity & 48º dewpoint. Slacker Factor: Knee.

Ø  Thu AM: Recovery ~ 4.1 miles on flat trail & road in 33:41 (8:13) 65-70% = 12:45, 70-75% = 1:20, remainder under 65% for 62%PEavg. 57º avg w/ 72% humidity & 48º dewpoint. Slacker Factor: Knee.

Ø  Thu PM: Easy ~ 5 miles on mostly flat road in 41:13 (8:15) 65-70% = 9:51, 70-75% = 17:28, 75-80% = 1:32, remainder under 65% for 67%PEavg. 83º avg w/ 38% humidity & 55º dewpoint. Slacker Factor: Knee.

Ø  Fri: Inactive Rest ~ Slacker Factor: Knee.

Ø  Sat: Easy ~ 8.1 miles on flat trail & road in 1:05:51 (8:08) 65-70%= 18:42, 70-75% = 36:49, 75-80% = 1:54, remainder under 65% for 69%PEavg. 67º avg w/ 100% humidity & 64º dewpoint. Slacker Factor: Humidity.

Ø  Sun: Easy ~ 6.1 miles on somewhat hilly road in 50:47 (8:20) 65-70%= 14:37, 70-75% = 13:31, 75-80% = 3:26, remainder under 65% for 65%PEavg. 66º avg w/ 85% humidity & 57º dewpoint. Slacker Factor: None.

Question of the Week

Are you hydrating properly before/during/after workouts? Important enough to be listed separately from last week's tip. Even a small percentage loss in body weight due to fluid excretion will cause a drop in performance.

Coach MadDog?