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: 48.9 miles over 6 days (63 miles over 7 days prev week), endurance strength at 51 mpw (55 prev week); 8:14 avg pace (8:09 prev week); 64%PEavg (65 prev week). 1,606.3 miles ytd; Weight 128 lbs (127 prev week); Body fat = 8% (7.5 prev week).

Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:05:53 (8:13), 65-70% = 38:00, 70-75% = 3:53, remainder under 65% for 64%PEavg. 73º avg w/ 100% humidity & 73º dewpoint. Slacker Factor: Knee.

Ø  Tue: Easy ~ 5.1 miles on flat trail & road in 42:39 (8:22), all under 65% for 57%PEavg. 72º avg w/ 100% humidity & 71º dewpoint. Slacker Factor: Tweaked knee pretty bad while running through calf high flooded area of trail.

Ø  Wed AM: Strides ~ 4.1 miles on flat trail & road in 32:01 (7:49), 65-70% = 6:03, 70-75% = 4:50, 75-80% = 1:56, remainder under 65% for 63%PEavg. 5 X 40 sec strides @ progressively higher THR. 72º avg w/ 100% humidity & 72º dewpoint. Slacker Factor: Knee.

Ø  Wed PM: Easy ~ 4.3 miles on hilly roads in 0:38:01 (8:50), 65-70% = 2:47, 70-75% = 1:01, remainder under 65% for 58%PEavg. 77º avg w/ 78% humidity & 68º dewpoint. Slacker Factor: Knee shut me down.

Ø  Thu: Easy ~ 5 miles on rolling road in 41:54 (8:23), 65-70% = 20:52, 70-75% = 2:20, remainder under 65% for 63%PEavg. 86º avg w/ 53% humidity & 66º dewpoint. Slacker Factor: Knee.

Ø  Fri: Inactive Rest ~ Slacker Factor: Knee wouldn't let me start.

Ø  Sat: Sharpening(?) ~ 16.2 miles on flat trail & road in 2:07:30 (7:52); 65-70% = 9:40, 70-75% = 47:30, 75-80% = 58:29, 80-85% = 1:42, remainder under 65% for 73%PEavg. 75º avg w/ 76% humidity & 67º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 50:42, 65-70% = 11:10, 70-75% = 18:29, 75-80% = 3:22, remainder under 65% for 67%PEavg. 76º avg w/ 82% humidity & 68º dewpoint. Slacker Factor: Knee.

Coach MadDog?