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

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

Week in Review: 60.9 miles over 7 days (36.4 miles over 5 days prev week), endurance strength at 44 mpw (40 prev week); 8:08 avg pace (8:09 prev week); 67%PEavg (66 prev week). 928.5 miles ytd. Weight 127.5 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø  Mon: Hills ~ 13 miles down & back on very hilly Peachtree course in 1:51:09 (8:33) 65-70%= 24:00, 70-75% = 24:46, 75-80% = 29:37, remainder under 65% for 69%PEavg. 70º avg w/ 73% humidity & 61º dewpoint. Slacker Factor: Hamstring tightened during 2^nd half of run.

Ø  Tue: Recovery ~ 6.1 miles on flat trail & road in 48:19 (7:55) 65-70% = 18:35, 70-75% = 22:37, 75-80% = 1:10, remainder under 65% for 68%PEavg. 68º avg w/ 81% humidity & 63º dewpoint. Slacker Factor: Hamstring.

Ø  Wed: Easy ~ 5 miles on mostly flat road in 40:34 (8:07) 65-70% = 11:10, 70-75% = 11:05, 75-80% = 1:32, remainder under 65% for 65%PEavg. 76º avg w/ 71% humidity & 66º dewpoint. Slacker Factor: None.

Ø  Thu AM: Easy ~ 4.1 miles on flat trail & road in 33:33 (8:11) 65-70% = 9:06, 70-75% = 1:02, remainder under 65% for 62%PEavg. 58º avg w/ 87% humidity & 56º dewpoint. Slacker Factor: None.

Ø  Thu PM: Easy ~ 7.1 miles on rolling road in 57:08 (8:03) 65-70% = 21:05, 70-75% = 17:11, 75-80% = 1:34, remainder under 65% for 66%PEavg. 75º avg w/ 65% humidity & 63º dewpoint. Slacker Factor: None.

Ø  Fri: Active Rest ~ 5.1 miles on flat trail & road in 42:32 (8:20) 65-70% = 6:45, remainder under 65% for 61%PEavg. 65º avg w/ 93% humidity & 62º dewpoint. Slacker Factor: None.

Ø  Sat: Easy ~ 8.1 miles on flat trail & road in 1:03:57 (7:54) 65-70%= 12:33, 70-75% = 26:25, 75-80% = 12:42, remainder under 65% for 68%PEavg. 73º avg w/ 78% humidity & 84º dewpoint. Slacker Factor: None.

Ø  Sun: Hills ~ 12.4 miles down & back on old Peachtree course in 1:39:43 (8:02) 65-70%= 24:08, 70-75% = 22:27, 75-80% = 39:45, 80-85% = 1:44, remainder under 65% for 71%PEavg. 71º avg w/ 90% humidity & 67º dewpoint. Slacker Factor: None.

Question of the Week

Are you training your limiters? It is easy to train your strengths, but don't neglect the weaknesses-especially if a particular weakness stands in the way of reaching your goals.

Coach MadDog?