Target Events:

2008 USA Masters Marathon National Championships (Twin Cities) – 5 Oct (click 4 website)

2008 USA Masters 5 km Cross Country National Championships (Greensboro) – 12 Oct (click 4 website)

2008 State 15 km RRCA Regional & USATF Championship (Peachtree City) – 18 Oct (click 4 website)

2009 Cherry Blossom 10 Miler (Washington DC) – 5 Apr (click 4 website)

2009 River to River Relay (Illinois) – 19 Apr (click 4 website)

2009 Hood to Coast Relay (Oregon) – 28/29 Aug (click 4 website)

2009 Philadelphia Distance Run (Philly) – 20 Sep (click 4 website)

Current Objectives ~ Survive the Twin Cities Marathon!

Week in Review: 42.7 miles over 7 days (56.8 miles over 7 days prev week), endurance strength at 48 mpw (50 prev week); 8:04 avg pace (8:09 prev week); 64%PEavg (62 prev week). 1,798.1 miles ytd; Weight 126 lbs (127 prev week); Body fat = 7.5% (7.5 prev week).

Ø  Mon: Recovery ~ 6.1 miles on flat trail & road in 50:16 (8:14), 65-70% = 20:48, 70-75% = 1:02, remainder under 65% for 63%PEavg. 63º avg w/ 87% humidity & 56º dewpoint. Slacker Factor: Knee.

Ø  Tue: Cruise Intervals ~ 8.1 miles on flat trail & road in 1:02:08 (7:40), 65-70% = 17:55, 70-75% = 5:19, 75-80% = 14:53, 80-85% = 1:49, remainder under 65% for 68%PEavg. 6 X 3:33 @ high marathon effort (78%avg), 2:05 recoveries. 69º avg w/ 73% humidity & 54º dewpoint. Slacker Factor: Knee.

Ø  Wed: Recovery ~ 3.1 miles on moderately hilly road in 25:59 (8:23), 65-70% = 1:31, remainder under 65% for 58%PEavg. 75º avg w/ 33% humidity & 43º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 5 miles on mostly flat road in 40:10 (8:02), 65-70% = 8:22, 70-75% = 17:27, 75-80% = 4:48, remainder under 65% for 69%PEavg. 79º avg w/ 48% humidity & 56º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 24:20 (7:51), 65-70% = 4:30, remainder under 65% for 59%PEavg. 62º avg w/ 58% humidity & 47º dewpoint. Slacker Factor: Knee.

Ø  Sat: Tempo ~ 13.2 miles on flat trail & road in 1:43:54 (7:52), 65-70% = 32:14, 70-75% = 19:33, 75-80% = 38:25, 80-85% = 3:45, remainder under 65% for 71%PEavg. 64º avg w/ 86% humidity & 57º dewpoint. Middle 6 miles @ marathon THR (76% = 45:29 @ 7:35avg). Slacker Factor: Knee.

Ø  Sun: Recovery ~ 4.1 miles on flat trail & road in 34:24 (8:23), 65-70% = 11:17, remainder under 65% for 62%PEavg. 63º avg w/ 91% humidity & 61º dewpoint. Slacker Factor: Knee.

Coach MadDog?