Target Events:

2008 USA Masters Marathon Championships (Twin Cities) – 5 Oct (click 4 website)

2008 USA Masters 5 km Cross Country Championships (Greensboro) – 12 Oct (click 4 website)

Current Objectives: Slow down my slowdown!

Week in Review: 43.8 miles over 5 days (69.4 miles over 7 days prev week), endurance strength at 55 mpw (58 prev week); 7:57 avg pace (8:25 prev week); 64%PEavg (62 prev week). 1,392.6 miles ytd; Weight 126.5 lbs (126.5 prev week); Body fat = 7.5% (7.5 prev week).

Ø  Mon: Inactive Rest ~ Slacker Factor: Bad knee wouldn't let me get started.

Ø  Tue: Cruise Repeats ~ 8.1 miles on flat trail & road in 1:02:28 (7:43), 65-70% = 17:10, 70-75% = 23:33, 75-80% = 6:46, 80-85% = 2:45, remainder under 65% for 69%PEavg. 7 X 1:40 repeats @ 82%MHR w/ 1:40 recoveries. 84º avg w/ 81% humidity & 72º dewpoint. Slacker Factor: Bad knee caused me to cut repeats short.

Ø  Wed AM: Recovery ~ 4.1 miles on flat trail & road in 32:41 (7:58), 65-70% = 14:48, 70-75% = 1:26, remainder under 65% for 63%PEavg. 75º avg w/ 94% humidity & 72º dewpoint. Slacker Factor: Knee.

Ø  Wed PM: Easy ~ 8.2 miles on rolling to hilly roads in 1:06:41 (8:08) 65-70% = 27:57, 70-75% = 8:24, 75-80% = 1:48, remainder under 65% for 65%PEavg. 90º avg w/ 60% humidity & 72º dewpoint. Slacker Factor: Knee & tendonitis (Achilles).

Ø  Thu: Inactive Rest ~ Slacker Factor: Severe hip pain, due to Achilles compensation, wouldn't let me get started.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 23:47 (7:40), all under 65% for 60%PEavg. 76º avg w/ 90% humidity & 71º dewpoint. Slacker Factor: Hip.

Ø  Sat: Tempo ~ 14.2 miles on flat trail & road in 1:52:44 (7:56); middle 7 miles @ marathon effort. 65-70% = 40:48, 70-75% = 38:28, 75-80% = 20:46, remainder under 65% for 69%PEavg. 80º avg w/ 97% humidity & 73º dewpoint. Slacker Factor: Humidity.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 50:54 (8:21), 65-70% = 8:27, remainder under 65% for 60%PEavg. 74º avg w/ 87% humidity & 69º dewpoint. Slacker Factor: Humidity.

Coach MadDog?