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: 47.8 miles over 6 days (37.6 miles over 6 days prev week), endurance strength at 43 mpw (34 prev week); 8:20 avg pace (8:07 prev week); 64%PEavg (67 prev week). 191 miles ytd; Weight 131 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

L   Mon: Inactive Recovery ~ Slacker Factor: Too dizzy to start (head cold?).

K   Tue: Easy ~ 11.2 miles on flat trail & road in 1:35:44 (8:33), 65-70% = 52:39, 70-75% = 8:12, remainder under 65% for 65%PEavg. 45º avg w/ 100% humidity & 43º dewpoint. Slacker Factor: None.

K   Wed: Easy ~ 6.1 miles on flat trail & road in 50:23 (8:16), 65-70% = 20:53, 70-75% = 6:46, 75-80% = 3:26, remainder under 65% for 65%PEavg. 57º avg w/ 91% humidity & 52º dewpoint. Slacker Factor: None.

K   Thu AM: Easy ~ 4.1 miles on flat trail & road in 33:56 (8:12), 65-70% = 12:02, 70-75% = 5:50, remainder under 65% for 64%PEavg. 35º avg w/ 69% humidity & 26º dewpoint. Slacker Factor: None.

K   Thu PM: Easy ~ 5 miles on mostly flat road in 40:39 (8:08), 65-70% = 9:12, 70-75% = 27:19, 75-80% = 1:51, remainder under 65% for 69%PEavg. 45º avg w/ 40% humidity & 25º dewpoint. Slacker Factor: None.

K   Fri: Active Rest ~ 3.1 miles on flat trail in 25:27 (8:13), 65-70% = 1:45, remainder under 65% for 61%PEavg. 30º avg w/ 75% humidity & 23º dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 14.2 miles on flat trail & road in 1:56:46 (8:13), 65-70% = 1:04:31, 70-75% = 27:56, remainder under 65% for 67%PEavg. 27º avg w/ 82% humidity & 27º dewpoint. Slacker Factor: None.

K   Sun: Recovery ~ 4.1 miles on flat trail & road in 35:08 (8:34), 65-70% = 7:28, remainder under 65% for 61%PEavg. 30º avg w/ 92% humidity & 25º dewpoint. Slacker Factor: None.

Coach MadDog?