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: 28.7 miles over 5 days (32 miles over 6 days prev week), endurance strength at 36 mpw (40 prev week); 8:23 avg pace (8:05 prev week); 63%PEavg (64 prev week). 251.7 miles ytd; Weight 132 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

L   Mon: Inactive Recovery ~ Slacker Factor: Hamstring pull.

L   Tue: Inactive Recovery ~ Slacker Factor: Hamstring.

L   Wed: Test Run ~ 3.1 miles on flat trail in 26:30 (8:33), all under 65% for 59%PEavg. 55º avg w/ 77% humidity & 48º dewpoint. Slacker Factor: Hamstring still very sore.

K   Thu: Recovery ~ 8.1 miles on flat trail & road in 1:09:45 (8:37), 65-70% = 32:17, 70-75% = 12:58, remainder under 65% for 67%PEavg. 48º avg w/ 66% humidity & 37º dewpoint. Slacker Factor: Shortened stride to protect injured hamstring.

K   Fri: Active Rest ~ 3.2 miles on flat trail in 27:08 (8:29), 65-70% = 5:06, remainder under 65% for 60%PEavg. 40º avg w/ 85% humidity & 30º dewpoint. Slacker Factor: Hamstring.

K   Sat: Easy ~ 8.2 miles on flat trail & road in 1:07:23 (8:13), 65-70% = 41:00, 70-75% = 8:06, remainder under 65% for 65%PEavg. 50º avg w/ 94% humidity (rain) & 48º dewpoint. Slacker Factor: Hamstring.

K   Sun: Easy ~ 6.1 miles on flat trail & road in 48:58 (8:02), 65-70% = 14:29, 70-75% = 16:50, remainder under 65% for 65%PEavg. 42º avg w/ 80% humidity & 35º dewpoint. Slacker Factor: None.

Coach MadDog?