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: 62.2 miles over 7 days (43.8 miles over 5 days prev week), endurance strength at 58 mpw (55 prev week); 8:03 avg pace (7:57 prev week); 64%PEavg (64 prev week). 1,454.8 miles ytd; Weight 126 lbs (126.5 prev week); Body fat = 8% (7.5 prev week).

Ø  Mon: Cruise Repeats ~ 8.1 miles on flat trail & road in 1:01:23 (7:35), 65-70% = 20:10, 70-75% = 15:29, 75-80% = 6:19, 80-85% = 3:50, remainder under 65% for 69%PEavg. 8 X 1:40 repeats @ 80%MHR w/ 1:40 recoveries. 79º avg w/ 96% humidity & 70º dewpoint. Slacker Factor: Humidity.

Ø  Tue: Recovery ~ 8.1 miles on flat trail & road in 1:07:20 (8:19), 65-70% = 35:03, 70-75% = 4:08, remainder under 65% for 64%PEavg. 81º avg w/ 86% humidity & 70º dewpoint. Slacker Factor: Humidity.

Ø  Wed AM: Easy ~ 4.1 miles on flat trail & road in 31:57 (7:48), 65-70% = 10:32, 70-75% = 12:21, remainder under 65% for 66%PEavg. 82º avg w/ 92% humidity & 73º dewpoint. Slacker Factor: Humidity.

Ø  Wed PM: Easy ~ 6.3 miles on rolling to hilly roads in 49:49 (7:54) 65-70% = 9:48, 70-75% = 18:30, 75-80% = 8:14, remainder under 65% for 67%PEavg. 95º avg w/ 45% humidity & 70º dewpoint. Slacker Factor: Heat.

Ø  Thu AM: Recovery ~ 3.1 miles on flat trail in 23:45 (7:40), all under 65% for 63%PEavg. 81º avg w/ 81% humidity & 69º dewpoint. Slacker Factor: Humidity.

Ø  Thu PM: Easy ~ 7.1 miles on rolling to hilly road in 57:29 (8:06) 65-70% = 10:31, 70-75% = 10:46, 75-80% = 16:36, remainder under 65% for 68%PEavg. 80º avg w/ 69% humidity & 70º dewpoint. Slacker Factor: None.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 24:44 (7:59), all under 65% for 58%PEavg. 77º avg w/ 64% humidity & 64º dewpoint. Slacker Factor: None.

Ø  Sat: Easy ~ 8.1 miles on flat trail & road in 1:08:13 (8:25); 65-70% = 24:16, remainder under 65% for 63%PEavg. 69º avg w/ 75% humidity & 58º dewpoint. Slacker Factor: Sore knee caused me to cut run short.

Ø  Sun: Easy ~ 14.2 miles on flat trail & road in 1:56:50 (8:14), 65-70% = 41:24, remainder under 65% for 63%PEavg. 70º avg w/ 84% humidity & 62º dewpoint. Slacker Factor: Knee.

Coach MadDog?