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 6 days (60.9 miles over 7 days prev week), endurance strength at 49 mpw (44 prev week); 8:01 avg pace (8:08 prev week); 70%PEavg (67 prev week). 979.6 miles ytd. Weight 126 lbs (127.5 prev week); Body fat = 8.5% (8 prev week).

Ø  Mon: Recovery ~ 4.1 miles on flat trail & road in 33:12 (8:06) 65-70% = 12:54, 70-75% = 1:54, remainder under 65% for 69%PEavg. 67º avg w/ 94% humidity & 64º dewpoint. Slacker Factor: Humidity.

Ø  Tue: Recovery ~ 6.1 miles on flat trail & road in 50:55 (8:21) 65-70% = 8:34, 70-75% = 0:47, remainder under 65% for 61%PEavg. 70º avg w/ 89% humidity & 65º dewpoint. Slacker Factor: Cut run short to get to meeting on time.

Ø  Wed AM: Easy ~ 4.1 miles on flat trail & road in 33:11 (8:06) 65-70% = 13:34, 70-75% = 10:13, remainder under 65% for 65%PEavg. 75º avg w/ 88% humidity & 70º dewpoint. Slacker Factor: None.

Ø  Wed PM: Easy ~ 6.1 miles on rolling to hilly roads in 49:06 (8:03) 65-70% = 9:54, 70-75% = 22:09, 75-80% = 3:38, remainder under 65% for 68%PEavg. 91º avg w/ 48% humidity & 68º dewpoint. Slacker Factor: Heat.

Ø  Thu AM: Recovery ~ 4.1 miles on flat trail & road in 33:52 (8:16) 65-70% = 12:48, 70-75% = 1:54, remainder under 65% for 64%PEavg. 75º avg w/ 90% humidity & 72º dewpoint. Slacker Factor: None.

Ø  Thu PM: Easy ~ 7.1 miles on rolling road in 58:08 (8:11) 65-70% = 12:10, 70-75% = 12:06, 75-80% = 13:44, remainder under 65% for 67%PEavg. 92º avg w/ 41% humidity & 64º dewpoint. Slacker Factor: Heat.

Ø  Fri: Inactive Rest ~ Slacker Factor: Not over the last two days of running in the 90s.

Ø  Sat: Speed(?) Work ~ 4 miles on flat track, including the Track & Field Classic 3000m race in 12:46 (6:52) 65-70% = 0:00, 70-75% = 0:24, 75-80% = 1:19, 80-85% = 5:29, 85-90% = 5:06, remainder above 90% for 86%PEavg. 79º avg w/ 93% humidity & 72º dewpoint. Slacker Factor: Ran a tactical race by opening up a decent lead, and then only running fast enough to win the 65-69 Div. This was due to the oppressive heat & humidity (77.6% WMA age-graded factor). As stated before: "The shorter the distance – the worst my performance!"

Ø  Sun: Hills ~ 15.5 miles down & back on new Peachtree course in 2:11:47 (8:30) 65-70%= 31:40, 70-75% = 28:46, 75-80% = 43:29, 80-85% = 7:37, remainder under 65% for 71%PEavg. 88º avg w/ 88% humidity & 70º dewpoint. Slacker Factor: Heat, humidity & dehydration.

Question of the Week

Are you having fun? Never forget to have fun training and competing. After all, isn't this the primary reason we do it in the first place?

Coach MadDog?