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

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

Week in Review: 45.7 miles over 7 days (51.1 miles over 6 days prev week), endurance strength at 53 mpw (49 prev week); 8:05 avg pace (8:01 prev week); 66%PEavg (70 prev week). 1025.3 miles ytd; Weight 127 lbs (126 prev week); Body fat = 8.5% (8.5 prev week).

Ø  Mon: Recovery ~ 5.1 miles on flat trail & road in 43:15 (8:29) 65-70% = 9:43, remainder under 65% for 61%PEavg. 77º avg w/ 89% humidity & 68º dewpoint. Slacker Factor: Humidity.

Ø  Tue: Easy ~ 8.1 miles on flat trail & road in 1:06:58 (8:16) 65-70% = 15:28, 70-75% = 0:16, remainder under 65% for 62%PEavg. 77º avg w/ 90% humidity & 66º dewpoint. Slacker Factor: Humidity.

Ø  Wed: Easy ~ 8.3 miles on rolling to hilly roads in 1:10:53 (8:32) 65-70% = 21:27, 70-75% = 7:25, 75-80% = 0:52, remainder under 65% for 63%PEavg. 89º avg w/ 62% humidity & 65º dewpoint. Slacker Factor: None.

Ø  Thu: Easy ~ 7.1 miles on rolling road in 57:16 (8:04) 65-70% = 18:35, 70-75% = 19:54, 75-80% = 0:40, remainder under 65% for 66%PEavg. 90º avg w/ 48% humidity & 64º dewpoint. Slacker Factor: None.

Ø  Fri: Recovery ~ 4.1 miles on flat trail & road in 33:00 (8:03) 65-70% = 9:00, remainder under 65% for 63%PEavg. 72º avg w/ 78% humidity & 64º dewpoint. Slacker Factor: None.

Ø  Sat: Nutso Easy ~ 8 miles on mostly flat road in 1:02:18 (7:47) 65-70% = 15:53, 70-75% = 29:24, 75-80% = 3:38, remainder under 65% for 68%PEavg. 72º avg w/ 100% humidity & 72º dewpoint. Slacker Factor: Humidity and a badly tweaked knee (trying to time my run to coincide with my wife's transitions) at the West Point Lake Triathlon (Olympic distance) in LaGrange, GA. She won the 60+ division.

Ø  Sun: Survival ~ 5 miles on rolling road, including the Father's Day 4 Mile race in 29:37 (7:24) 65-70% = 0:42, 70-75% = 3:04, 75-80% = 11:01, 80-85% = 13:57, 85-90% = 0:02, remainder below 65% for 78%PEavg. 72º avg w/ 89% humidity & 67º dewpoint. Slacker Factor: Bad knee almost kept me from getting started. Started at the back of the pack, passed my opposition shortly before mile-1 and held on long enough to win the 65-69 Div. (76.86% WMA age-graded factor).

Question of the Week

Are you serious about achieving your training goal? Serious athletes require a serious training plan.

Coach MadDog?