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: 32 miles over 6 days (47.8 miles over 6 days prev week), endurance strength at 40 mpw (43 prev week); 8:05 avg pace (8:20 prev week); 64%PEavg (64 prev week). 223 miles ytd; Weight 131 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

K   Mon: Intervals ~ 6.1 miles on flat trail & road in 48:28 (7:57), 65-70% = 9:00, 70-75% = 5:22, 75-80% = 2:16, remainder under 65% for 64%PEavg. 37º avg w/ 89% humidity & 36º dewpoint. 6 X 1:00 + ¼ mi (1:40) @ marathon effort; 1:00 recoveries. Slacker Factor: Super Bowl hangover.

K   Tue: Recovery ~ 6.2 miles on flat trail & road in 52:00 (8:23), 65-70% = 14:31, remainder under 65% for 63%PEavg. 30º avg w/ 63% humidity & 14º dewpoint. Slacker Factor: None.

K   Wed AM: Hills ~ 6 miles up/dwn Kennesaw Mtn in 49:05 (8:11), 65-70% = 16:08, 70-75% = 2:36, 75-80% = 24:03, remainder under 65% for 69%PEavg. 16º avg w/ 56% humidity, 3º dewpoint & light horizontal snow. Slacker Factor: -6º chill factor.

L   Wed PM: Easy ~ 4.5 miles on rolling to hilly roads in 37:06 (8:15), 65-70% = 13:09, 70-75% = 2:35, 75-80% = 1:16, remainder under 65% for 63%PEavg. 28º avg w/ 32% humidity, 2º dewpoint. Slacker Factor: Bad knee shut me down.

L   Thu: Inactive recovery ~ Slacker Factor: Knee.

L   Fri: Active Rest ~ 3.1 miles on flat trail in 23:37 (7:37), 65-70% = 3:24, remainder under 65% for 65%PEavg. 28º avg w/ 69% humidity & 19º dewpoint. Slacker Factor: Knee.

L   Sat: ATC 1-Hour Track Race ~ 2.6 miles on flat track @ Emory Univ. in 19:25 (7:28), 65-70% = 0:28, 70-75% = 2:08, 75-80% = 11:40, remainder under 65% for 67%PEavg. 30º avg w/ 89% humidity & 27º dewpoint. Slacker Factor: Pulled opposing hamstring due to favoring bad knee which caused me to drop out of the event.

L   Sun: Recovery ~ 3.5 miles on flat trail & road in 31:02 (8:52), all under 65% for 56%PEavg. 52º avg w/ 77% humidity & 45º dewpoint. Slacker Factor: Same occurrence as Sat; hamstring shut me down again.

Coach MadDog?