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: 56.8 miles over 7 days (43.6 miles over 7 days prev week), endurance strength at 50 mpw (47 prev week); 8:09 avg pace (8:07 prev week); 62%PEavg (66 prev week). 1,755.4 miles ytd; Weight 127 lbs (127.5 prev week); Body fat = 7.5% (8 prev week).

Ø  Mon: Recovery ~ 6.1 miles on flat trail & road in 51:14 (8:24), 65-70% = 15:06, remainder under 65% for 62%PEavg. 74º avg w/ 77% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Tue: Cruise Intervals ~ 8.1 miles on flat trail & road in 1:02:51 (7:46), 65-70% = 23:23, 70-75% = 9:08, 75-80% = 6:18, remainder under 65% for 65%PEavg. 8 X 1:43 @ low marathon effort (75%avg), 2:06 recoveries. 65º avg w/ 88% humidity & 57º dewpoint. Slacker Factor: Knee.

Ø  Wed: Recovery ~ 4 miles on rolling road in 32:39 (8:10), 65-70% = 6:57, remainder under 65% for 61%PEavg. 68º avg w/ 84% humidity & 63º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 4 miles on mostly flat road in 40:23 (8:05), all under 65% for 64%PEavg. 81º avg w/ 47% humidity & 59º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 24:11 (7:48), 65-70% = 6:38, remainder under 65% for 61%PEavg. 64º avg w/ 81% humidity & 56º dewpoint. Slacker Factor: Knee.

Ø  Sat: Easy Overdistance ~ 26.5 miles on flat trail in 3:42:54 (8:25), 65-70% = 2:10:53, 70-75% = 36:31, remainder under 65% for 65%PEavg. 66º avg w/ 75% humidity & 55º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 4 miles on rolling to hilly road in 33:49 (8:27), 65-70% = 7:30, remainder under 65% for 58%PEavg. 63º avg w/ 74% humidity & 55º dewpoint. Slacker Factor: Knee.

Coach MadDog?