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: 50.7 miles over 7 days (27.5 miles over 5 days prev week), endurance strength at 35 mpw (26 prev week); 8:18 avg pace (8:29 prev week); 66%PEavg (66 prev week). 75.1 miles ytd; Weight 130 lbs (130 prev week); Body fat = 8% (8.5 prev week).

K   Mon: Easy ~ 6.1 miles on flat trail & road in 49:53 (8:11), 65-70% = 10:55, 70-75% = 30:09, 75-80% = 1:36, remainder under 65% for 70%PEavg. 56º avg w/ 100% humidity & 56º dewpoint. Slacker Factor: Minor leg pain.

L   Tue: Recovery ~ 8.1 miles on flat trail & road in 1:11:01 (8:46), 65-70% = 39:43, 70-75% = 2:55, remainder under 65% for 64%PEavg. 64º avg w/ 97% humidity & 63º dewpoint. Slacker Factor: Tried to jog through increasing leg pain – bad idea!

K   Wed: Easy ~ 6.1 miles on flat trail & road in 49:40 (8:09), 65-70% = 24:40, 70-75% = 12:13, remainder under 65% for 65%PEavg. 52º avg w/ 86% humidity & 48º dewpoint. Slacker Factor: Minimal leg pain.

K   Thu AM: Easy ~ 4.1 miles on flat trail & road in 33:30 (8:10), 65-70% = 13:31, 70-75% = 12:04, remainder under 65% for 67%PEavg. 42º avg w/ 65% humidity & 30º dewpoint. Slacker Factor: Same as Wed.

J   Thu PM: Easy ~ 5 miles on mostly flat road in 39:45 (7:57), 65-70% = 5:54, 70-75% = 26:06, 75-80% = 4:50, remainder under 65% for 71%PEavg. 44º avg w/ 43% humidity & 23º dewpoint. Slacker Factor: None.

J   Fri: Active Rest ~ 3.1 miles on flat trail in 24:59 (8:04), 65-70% = 6:58, remainder under 65% for 62%PEavg. 30º avg w/ 56% humidity & 18º dewpoint. Slacker Factor: None.

J   Sat: Easy ~ 13.1 miles on flat trail & road in 1:47:56 (8:14), 65-70% = 49:53, 70-75% = 44:04, 75-80% = 3:25, remainder under 65% for 68%PEavg. 43º avg w/ 65% humidity & 36º dewpoint. Slacker Factor: None.

J   Sun: Recovery ~ 5.1 miles on flat trail & road in 43:59 (8:37), 65-70% = 15:06, remainder under 65% for 63%PEavg. 42º avg w/ 76% humidity & 34º dewpoint. Slacker Factor: None.

Coach MadDog?