Target Events:

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)

2008 Chickamauga Battlefield Half Marathon (Fort Oglethorpe) – 8 Nov (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: 46.4 miles over 6 days (42.7 miles over 7 days prev week), endurance strength at 49 mpw (48 prev week); 7:55 avg pace (8:04 prev week); 65%PEavg (64 prev week). 1,847.3 miles ytd; Weight 125.5 lbs (126 prev week); Body fat = 7% (7.5 prev week).

Ø  Mon: Active Rest ~ 3.1 miles on flat trail in 24:08 (7:47), 65-70% = 10:45, 70-75% = 1:54, remainder under 65% for 63%PEavg. 63º avg w/ 87% humidity & 59º dewpoint. Slacker Factor: Knee.

Ø  Tue: Inactive Rest ~ Slacker Factor: Bad knee kept me from getting started.

Ø  Wed: Tempo ~ 8.1 miles on flat trail & road in 1:03:49 (7:53), 65-70% = 15:43, 70-75% = 11:11, 75-80% = 24:42, remainder under 65% for 69%PEavg. Middle 4 miles @ low marathon effort (75%avg). 63º avg w/ 68% humidity & 48º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 5 miles on mostly flat road in 41:13 (8:15), 65-70% = 11:58, 70-75% = 13:46, remainder under 65% for 65%PEavg. 72º avg w/ 46% humidity & 48º dewpoint. Slacker Factor: Knee.

Ø  Fri: Inactive Rest ~ Slacker Factor: Knee & travel to Minneapolis..

Ø  Sat: Active Rest ~ 4 miles on flat road & trail along the Mississippi River in 29:49 (7:27), 65-70% = 3:35, 70-75% = 1:16, remainder under 65% for 59%PEavg. Slacker Factor: Knee.

Ø  Sun: 2008 USA Masters Marathon National Championships (Twin Cities) ~ 26.2 miles on gentle to rolling course in 3:35:52 (8:14), 65-70% = 1:24:12, 70-75% = 1:08:50, 75-80% = 36:51, remainder under 65% for 69%PEavg. 78.7% WMA age-graded performance. Slacker Factor: Bad knee sucked all my leg strength away by mile 14 because rain and arthritis don't work very well together. That stopping me from being able to maintain my target heart rate, which dropped quite a bit, and try as I may I couldn't push hard enough to get it back up to the appropriate level, so I took a long potty break and jogged the rest of the way to the finish. Still ended up 2^nd of 13 ($200 cash prize) in the 70-74 Div, 979 of 4803 males, and 1171 of 7966 OA.

Coach MadDog?