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

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

Week in Review: 48.9 miles over 5 days (55.3 miles over 6 days prev week), endurance strength at 50 mpw (49 prev week); 8:08 avg pace (8:05 prev week); 64%PEavg (67 prev week). 1,174.4 miles ytd; Weight 127 lbs (127.5 prev week); Body fat = 8% (8 prev week).

Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:05:30 (8:05) 65-70% = 30:16, 70-75% = 3:11, remainder under 65% for 64%PEavg. 72º avg w/ 90% humidity & 66º dewpoint. Slacker Factor: None.

Ø  Tue: Easy ~ 8.1 miles on flat trail & road in 1:04:57 (8:01) 65-70% = 32:45, remainder under 65% for 63%PEavg. 61º avg w/ 68% humidity & 50º dewpoint. Slacker Factor: None.

Ø  Wed AM: Easy ~ 6.1 miles on flat trail & road in 48:27 (7:57) 65-70% = 12:38, remainder under 65% for 63%PEavg. 63º avg w/ 81% humidity & 57º dewpoint. Slacker Factor: None.

Ø  Wed PM: Easy ~ 6.3 miles on rolling to hilly roads in 54:51 (8:42) 65-70% = 5:43, 70-75% = 1:50, remainder under 65% for 59%PEavg. 86º avg w/ 27% humidity & 48º dewpoint. Slacker Factor: None.

Ø  Thu: Inactive Rest ~ Slacker Factor: Tired.

Ø  Fri: X/Train ~ Volunteer supervisor for the largest 10k in the world (Peachtree). Slacker Factor: Constant walking from 6 a.m. till Noon imposed a very stressful toll on my bad knee.

Ø  Sat: Recovery ~ 8.1 miles on flat trail & road in 1:06:07 (8:10) 65-70% = 35:39, 70-75% = 7:46, remainder under 65% for 65%PEavg. 73º avg w/ 71% humidity & 63º dewpoint. Slacker Factor: Hangover & a jammed toe (slammed into a piece of furniture).

Ø  Sun: Easy ~ 12.2 miles on flat trail & road in 1:38:18 (8:08) 65-70% = 53:22, 70-75% = 12:59, remainder under 65% for 65%PEavg. 72º avg w/ 84% humidity & 64º dewpoint. Slacker Factor: Toe.

Coach MadDog?