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: 48.7 miles over 5 days (48.9 miles over 6 days prev week), endurance strength at 54 mpw (51 prev week); 8:12 avg pace (8:14 prev week); 65%PEavg (64 prev week). 1,655 miles ytd; Weight 128 lbs (128 prev week); Body fat = 8% (8 prev week).

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

Ø  Tue: Cruise Intervals ~ 8.1 miles on flat trail & road in 1:03:54 (7:53), 65-70% = 7:27, 70-75% = 22:11, 75-80% = 22:41, 80-85% = 2:31, remainder under 65% for 70%PEavg. 7 X ½ mile @ marathon effort (76%THR = 3:40 avg), ¼ mile recoveries (70%THR = 2:08 avg). 74º avg w/ 73% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Wed: Inactive Rest ~ Slacker Factor: Knee.

Ø  Thu: Easy ~ 8.1 miles on flat trail & road in 1:06:18 (8:23), 65-70% = 22:07, 70-75% = 28:09, remainder under 65% for 63%PEavg. 73º avg w/ 84% humidity & 63º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 25:00 (8:04), all under 65% for 59%PEavg. 73º avg w/ 89% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Sat: Easy ~ 23.3 miles on flat trail & road in 3:13:43 (8:19); 65-70% = 1:21:10, 70-75% = 1:07:41, 75-80% = 16:58, remainder under 65% for 68%PEavg. 77º avg w/ 80% humidity & 68º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 52:08, 65-70% = 26:08, remainder under 65% for 63%PEavg. 73º avg w/ 90% humidity & 67º dewpoint. Slacker Factor: Knee.

Coach MadDog?