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: 41.9 miles over 6 days (28.7 miles over 5 days prev week), endurance strength at 34 mpw (36 prev week); 8:18 avg pace (8:23 prev week); 65%PEavg (63 prev week). 293.6 miles ytd; Weight 132 lbs (132 prev week); Body fat = 9% (8.5 prev week).

K   Mon: Hills ~ 8 miles on Kennesaw Battlefield trails in 1:06:20 (8:18), 65-70% = 23:11, 70-75% = 12:49, remainder under 65% for 65%PEavg. 32º avg w/ 72% humidity & 25º dewpoint. Slacker Factor: Hamstring not quite ready for hills; cut run short.

L   Tue: Inactive Recovery ~ Slacker Factor: Bad hamstring prevented me from getting started.

K   Wed: Easy ~ 6.5 miles on rolling to hilly roads in 56:14 (8:39), 65-70% = 16:13, 70-75% = 19:55, 75-80% = 3:41, remainder under 65% for 67%PEavg. 61º avg w/ 81% humidity & 59º dewpoint. Slacker Factor: None.

K   Thu: Recovery ~ 5.1 miles on flat trail & road in 43:37 (8:33), 65-70% = 7:52, 70-75% = 1:40, remainder under 65% for 61%PEavg. 45º avg w/ 65% humidity & 34º dewpoint. Slacker Factor: None.

K   Fri: Active Rest ~ 3.1 miles on flat trail in 24:19 (7:51), 65-70% = 8:28, 70-75% = 8:57, remainder under 65% for 66%PEavg. 25º avg w/ 53% humidity & 10º dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 13.1 miles on flat trail & road in 1:48:05 (8:15), 65-70% = 1:04:38, 70-75% = 16:41, remainder under 65% for 66%PEavg. 27º avg w/ 78% humidity & 21º dewpoint. Slacker Factor: None.

K   Sun: Recovery ~ 6.1 miles on flat trail & road in 50:17 (8:15), 65-70% = 28:44, remainder under 65% for 64%PEavg. 32º avg w/ 69% humidity & 23º dewpoint. Slacker Factor: None.

Coach MadDog?