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: 63 miles over 7 days (39.6 miles over 6 days prev week), endurance strength at 55 mpw (49 prev week); 8:09 avg pace (7:50 prev week); 65%PEavg (62 prev week). 1,557.4 miles ytd; Weight 127 lbs (126.5 prev week); Body fat = 7.5% (7.5 prev week).

Ø  Mon: Easy ~ 12 miles on flat trail & road in 1:38:37 (8:13), 65-70% = 11:14, remainder under 65% for 61%PEavg. 77º avg w/ 91% humidity & 66º dewpoint. Slacker Factor: Bad knee caused me to cut run short.

Ø  Tue: Easy ~ 8.1 miles on flat trail & road in 1:06:38 (8:14), 65-70% = 23:06, 70-75% = 18:44, remainder under 65% for 65%PEavg. 79º avg w/ 92% humidity & 66º dewpoint. Slacker Factor: Knee.

Ø  Wed: Easy ~ 6.3 miles on hilly roads in 52:38 (8:21), 65-70% = 18:33, 70-75% = 13:53, remainder under 65% for 65%PEavg. 90º avg w/ 39% humidity & 61º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 7.1 miles on rolling to hilly road in 56:16 (7:55), all under 65% for 61%PEavg. 84º avg w/ 50% humidity & 62º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 25:18 (8:10), all under 65% for 58%PEavg. 76º avg w/ 72% humidity & 63º dewpoint. Slacker Factor: Knee.

Ø  Sat: Easy ~ 20.3 miles on flat trail & road in 2:47:15 (8:14); 65-70% = 54:16, 70-75% = 1:29:54, remainder under 65% for 68%PEavg. 75º avg w/ 81% humidity & 66º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 48:38, 65-70% = 17:15, 70-75% = 6:47, remainder under 65% for 64%PEavg. 72º avg w/ 86% humidity & 67º dewpoint. Slacker Factor: Knee.

Coach MadDog?