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 ~ Get cooperation from my bad knee on a regular basis!

Week in Review: 39.6 miles over 6 days (62.2 miles over 7 days prev week), endurance strength at 49 mpw (58 prev week); 7:50 avg pace (8:03 prev week); 62%PEavg (64 prev week). 1,494.4 miles ytd; Weight 126.5 lbs (126 prev week); Body fat = 7.5% (8 prev week).

Ø  Mon: Inactive Recovery ~ Slacker Factor: Bad knee prevented me from starting.

Ø  Tue: Easy ~ 20.3 miles on flat trail & road in 2:47:33 (8:15), 65-70% = 37:02, 70-75% = 2:02, remainder under 65% for 63%PEavg. 73º avg w/ 57% humidity & 54º dewpoint. Slacker Factor: Knee.

Ø  Wed: Recovery ~ 3.1 miles on flat trail in 24:31 (7:55), 65-70% = 1:32, remainder under 65% for 58%PEavg. 67º avg w/ 94% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 6.1 miles on flat trail & road in 49:26 (8:06), all under 65% for 61%PEavg. 70º avg w/ 88% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 24:20 (7:51), all under 65% for 58%PEavg. 73º avg w/ 85% humidity & 62º dewpoint. Slacker Factor: Knee.

Ø  Sat: Speed(?) Work ~ 6 miles on very hilly roads including the ATC Grand Prix Finale 5K in 22:14 (7:10); 65-70% = 0:20, 70-75% = 2:24, 75-80% = 10:22, 80-85% = 7:28, remainder under 65% for 82%PEavg. Finished 2^nd in 65-69 Div & 94^th overall (78.39% WMA factor). 72º avg w/ 79% humidity & 63º dewpoint. Slacker Factor: Bad knee prevented me from hitting/holding 85-90%THR.

Ø  Sun: Recovery ~ 1 mile on flat trail in 7:45, all under 65% for 50%PEavg. 72º avg w/ 80% humidity & 64º dewpoint. Slacker Factor: Knee shut me down again.

Coach MadDog?