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: 30.5 miles over 6 days (50.7 miles over 7 days prev week), endurance strength at 41 mpw (35 prev week); 8:17 avg pace (8:18 prev week); 66%PEavg (66 prev week). 105.6 miles ytd; Weight 131 lbs (130 prev week); Body fat = 8% (8 prev week).

L   Mon: Recovery ~ 3.1 miles on flat trail in 25:18 (8:10), 65-70% = 5:13, remainder under 65% for 63%PEavg. 28º avg w/ 88% humidity & 25º dewpoint. Slacker Factor: Bad knee shut me down.

K   Tue: Hills ~ 6 miles on hilly Kennesaw Battlefield trails in 50:24 (8:24), 65-70% = 17:44, 70-75% = 19:24, 75-80% = 2:00, remainder under 65% for 68%PEavg. 32º avg w/ 85% humidity & 28º dewpoint. Slacker Factor: Slow, but better than expected.

K   Wed: Recovery ~ 3.1 miles on flat trail & road in 24:55 (8:02), 65-70% = 9:51, 70-75% = 1:19, remainder under 65% for 64%PEavg. 24º avg w/ 54% humidity & 14º dewpoint. Slacker Factor: Same as Monday.

L   Thu: Inactive Recovery ~ Slacker Factor: Couldn't get started.

K   Fri: Easy ~ 4.1 miles on flat trail & road in 34:39 (8:27), 65-70% = 13:34, 70-75% = 6:40, remainder under 65% for 65%PEavg. 11º avg w/ 38% humidity & -5º dewpoint. Slacker Factor: -4º wind chill.

K   Sat: Tempo ~ 8.1 miles on flat trail & road in 1:06:36 (8:13), 65-70% = 12:36, 70-75% = 13:22, 75-80% = 23:34, remainder under 65% for 72%PEavg. 19º avg w/ 43% humidity & 2º dewpoint. Slacker Factor: Last 3 miles @ marathon effort.

K   Sun: Recovery ~ 6.1 miles on flat trail & road in 51:38 (8:28), 65-70% = 33:03, 70-75% = 3:10, remainder under 65% for 65%PEavg. 39º avg w/ 93% humidity (rain) & 39º dewpoint. Slacker Factor: None.

Coach MadDog?