Training Targets (evaluate my lack of progress):

N  ATC Grand Prix (15 races of various distances; click here for info) – Sep 08 ~ Aug 09. I'm currently 160 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents).

Performance Targets (ü indicates entry confirmed):

ü  USATF State Half Marathon Championship (Atlanta, GA) – 27 Nov (click 4 website). State age record attempt.

ü  RRCA & USATF State 10 Mile Championship (Dalton, GA) – 13 Dec (click 4 website). State age record attempt.

o    RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

o    River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

o    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 37.4 miles over 6 days (34.9 miles over 6 days prev week), endurance strength at 36 mpw (29 prev week); 8:01 avg pace (8:18 prev week); 68%PEavg (66 prev week). 1,968.8 miles ytd; Weight 126.5 lbs (127 prev week); Body fat = 7.5% (7.5 prev week).

M  Mon: Recovery ~ 4.1 miles on flat trail & road in 33:09 (8:05), 65-70% = 10:10, remainder under 65% for 59%PEavg. 49º avg w/ 35% humidity & 23º dewpoint. Slacker Factor: Knee.

M  Tue: Easy ~ 8.1 miles on flat trail & road in 1:07:21 (8:19), 65-70% = 12:11, 70-75% = 43:15, 75-80% = 6:29, remainder under 65% for 71%PEavg. 37º avg w/ 74% humidity & 28º dewpoint. Slacker Factor: Worked on restoring my Chi style of running. Slacker Factor: Knee.

M  Wed: Hills ~ 6 miles on Kennesaw Battlefield trails in 50:27 (8:24), 65-70% = 11:02, 70-75% = 25:10. 75-80% = 6:34, remainder under 65% for 69%PEavg. 37º avg w/ 61% humidity & 26º dewpoint. Worked on restoring Chi again. Slacker Factor: Knee.

M  Thu: Inactive Rest ~ Slacker Factor: Bad knee kept me from getting started.

M  Fri: Easy ~ 4.1 miles on flat trail & road in 33:07 (8:05), 65-70% = 11:35, 70-75% = 15:30, remainder under 65% for 69%PEavg. 41º avg w/ 81% humidity & 35º dewpoint. Slacker Factor: Knee.

M  Sat: Speed(?) Work ~ 7 miles, including the Run Around the Rock 5 miler on a very hilly route around Stone Mountain in 35:38 (7:08), 65-70% = 0:17, 70-75% = 1:21, 75-80% = 23:42, 80-85% = 9:40, remainder under 65% for 78%PEavg. 36º avg w/ 92% humidity & 34º dewpoint. 81.8% WMA age-graded percentile. Slacker Factor: Knee; 1^st in 70-74 Div anyway.

M  Sun: Recovery ~ 8.1 miles on flat trail & road in 1:05:41 (8:07), 65-70% = 37:19, 70-75% = 4:08, remainder under 65% for 65%PEavg. 50º avg w/ 71% humidity & 41º dewpoint. Slacker Factor: Knee.

Coach MadDog?