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

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

Week in Review: 55.3 miles over 7 days (44.9 miles over 6 days prev week), endurance strength at 49 mpw (47 prev week); 8:05 avg pace (8:15 prev week); 67%PEavg (65 prev week). 1,125.5 miles ytd; Weight 127.5 lbs (127 prev week); Body fat = 8% (8.5 prev week).

Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:05:49 (8:08) 65-70% = 11:16, 70-75% = 24:17, 75-80% = 22:35, remainder under 65% for 71%PEavg. 75º avg w/ 81% humidity & 64º dewpoint. Slacker Factor: Worked on restoring my stride length, but knee still not cooperating.

Ø  Tue: Recovery ~ 8.1 miles on flat trail & road in 1:06:26 (8:12) 65-70% = 24:04, remainder under 65% for 62%PEavg. 65º avg w/ 78% humidity & 57º dewpoint. Slacker Factor: None.

Ø  Wed: Easy ~ 8.3 miles on rolling to hilly roads in 1:05:01 (7:50) 65-70% = 2:36, 70-75% = 13:04, 75-80% = 18:30, remainder under 65% for 73%PEavg. 92º avg w/ 29% humidity & 55º dewpoint. Slacker Factor: Knee.

Ø  Thu: Recovery ~ 3.1 miles on flat trail in 24:29 (7:54) 65-70% = 5:48, remainder under 65% for 61%PEavg. 73º avg w/ 76% humidity & 64º dewpoint. Slacker Factor: Knee made me cut run short.

Ø  Fri: Active Rest ~ 4.1 miles on flat trail & road in 33:00 (8:03) 65-70% = 5:54, remainder under 65% for 63%PEavg. 72º avg w/ 82% humidity & 67º dewpoint. Slacker Factor: Knee.

Ø  Sat: Easy Hills ~ 15.5 miles dwn/back on the new Peachtree course in 2:07:47 (8:15) 65-70% = 27:18, 70-75% = 52:38, 75-80% = 23:30, remainder under 65% for 71%PEavg. 73º avg w/ 84% humidity & 68º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 8.1 miles on flat trail & road in 1:06:19 (8:11) 65-70% = 36:38, 70-75% = 14:51, remainder under 65% for 67%PEavg. 73º avg w/ 81% humidity & 66º dewpoint. Slacker Factor: Knee.

Coach MadDog?