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 ~ Survive the marathon!

Week in Review: 43.6 miles over 7 days (48.7 miles over 5 days prev week), endurance strength at 47 mpw (54 prev week); 8:07 avg pace (8:12 prev week); 66%PEavg (65 prev week). 1,698.6 miles ytd; Weight 127.5 lbs (128 prev week); Body fat = 7.5% (8 prev week).

Ø  Mon: Strides ~ 4.1 miles on flat trail & road in 32:22 (7:54), 65-70% = 6:24, 70-75% = 1:28, remainder under 65% for 61%PEavg. 77º avg w/ 88% humidity & 67º dewpoint. 5 x 0:40sec strides Slacker Factor: Bad knee shut me down after 5^th stride; looks like I'll only be running to finish the Twin Cities Marathon.

Ø  Tue: Intervals ~ 8.1 miles on flat trail & road in 1:06:10 (8:10), 65-70% = 15:37, 70-75% = 27:35, 75-80% = 6:27, 80-85% = 0:43, remainder under 65% for 68%PEavg. 5 X 1:45 @ marathon effort (78%avg), 2:05 recoveries. 75º avg w/ 93% humidity & 70º dewpoint. Slacker Factor: Knee & humidity.

Ø  Wed: Recovery ~ 4.1 miles on flat trail & road in 33:59 (8:17), 65-70% = 10:37, 70-75% = 3:09, remainder under 65% for 62%PEavg. 75º avg w/ 91% humidity & 70º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 6.1 miles on flat trail & road in 50:44 (8:19), 65-70% = 20:28, 70-75% = 1:54, remainder under 65% for 63%PEavg. 75º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 4.1 miles on flat trail & road in 33:32 (8:11), 65-70% = 14:57, 70-75% = 1:56, remainder under 65% for 63%PEavg. 74º avg w/ 94% humidity & 70º dewpoint. Slacker Factor: Knee.

Ø  Sat: Tune up! ~ 11 miles including the Singleton 10 Miler (an extremely hilly 2-loop route around Stone Mountain) in 1:17:20 (7:44); 65-70% = 0:24, 70-75% = 2:36, 75-80% = 45:33, 80-85% = 24:56, 85-90% = 3:00, remainder under 65% for 79%PEavg (77.48 WMA age-graded percentile). 75º avg w/ 97% humidity & 72º dewpoint. Slacker Factor: Knee, heat & humidity. 1^st in 65-69 Div (last race before turning 70).

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 50:10 (8:13), 65-70% = 22:57, 70-75% = 7:50, remainder under 65% for 65%PEavg. 75º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: Knee.

Coach MadDog?