Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

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

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

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

Week in Review: 27.5 miles over 5 days (23.4 miles over 4 days prev week), endurance strength at 26 mpw (26 prev week); 8:29 avg pace (8:34 prev week); 66%PEavg (64 prev week). 24.4 miles ytd; Weight 130 lbs (130 prev week); Body fat = 8.5% (8.5 prev week).

L   Mon: Inactive Recovery ~ Slacker Factor: Knee still keeping me from getting started.

L   Tue: Inactive Recovery ~ Slacker Factor: Same as above. Visited with Collette the Sports Dominatrix today & she worked at removing all of the junk built up in the muscles of my bad leg. Hopefully I'll be able to return to run training tomorrow.

K   Wed: Easy ~ 3.1 miles on flat trail in 24:48 (8:00), 65-70% = 9:46, remainder under 65% for 65%PEavg. 45º avg w/ 54% humidity & 29º dewpoint. Slacker Factor: Bad leg still affecting my ability to run.

K   Thu: Easy ~ 5 miles on mostly flat road in 42:4 (8:35), 65-70% = 10:14, 70-75% = 22:13, 75-80% = 2:30, remainder under 65% for 66%PEavg. 31º avg w/ 58% humidity & 18º dewpoint. Slacker Factor: Same as above.

K   Fri: Easy ~ 4.1 miles on flat trail & road in 35:28 (8:39), 65-70% = 10:00, 70-75% = 2:16, remainder under 65% for 63%PEavg. 41º avg w/ 84% humidity & 38º dewpoint. Slacker Factor: Same as above.

K  Sat: Easy ~ 11.2 miles on flat trail & road in 1:32:21 (8:15), 65-70% = 50:07, 70-75% = 31:53, remainder under 65% for 67%PEavg. 46º avg w/ 100% humidity & 46º dewpoint. Slacker Factor: Slightly better than above.

K  Sun: Recovery ~ 4.1 miles on flat trail & road in 34:44 (8:28), 65-70% = 14:57, 70-75% = 14:16, remainder under 65% for 67%PEavg. 54º avg w/ 100% humidity & 54º dewpoint. Slacker Factor: Same as Sat.

Coach MadDog?