Training Targets (evaluate my lack of progress):

M  Get back to my potential.

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 & ATC Master's team.

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: 59.2 miles over 7 days (41.9 miles over 6 days prev week), endurance strength at 43 mpw (34 prev week); 8:19 avg pace (8:18 prev week); 61%PEavg (65 prev week). 352.8 miles ytd; Weight 131 lbs (132 prev week); Body fat = 8.5% (9 prev week).

K   Mon: Easy ~ 8.1 miles on flat trail & road in 1:07:22 (8:19), 65-70% = 44:48, 70-75% = 1:14, remainder under 65% for 65%PEavg. 26º avg w/ 66% humidity & 16º dewpoint. Slacker Factor: None.

L   Tue: Intervals ~ 8.1 miles on flat trail & road w/ 4 x 2:00 @ 78%THR & 2:00 recoveries in 1:07:28 (8:20), 65-70% = 13:44, 70-75% = 3:30, 75-80% = 3:24, remainder under 65% for 63%PEavg. 32º avg w/ 51% humidity & 14º dewpoint. Slacker Factor: Lost a lot of leg strength.

K   Wed AM: Recovery ~ 6.1 miles on flat trail & road in 51:04 (8:22), 65-70% = 9:14, remainder under 65% for 61%PEavg. 43º avg w/ 55% humidity & 27º dewpoint. Slacker Factor: None.

K   Wed PM: Recovery ~ 6.5 miles on rolling to hilly road in 55:57 (8:36), 65-70% = 2:52, 70-75% = 1:08, remainder under 65% for 58%PEavg. 54º avg w/ 51% humidity & 37º dewpoint. Slacker Factor: None.

K   Thu AM: Recovery ~ 5.1 miles on flat trail & road in 44:22 (8:42), 65-70% = 0:37, remainder under 65% for 58%PEavg. 48º avg w/ 93% humidity & 48º dewpoint. Slacker Factor: None.

K   Thu PM: Easy ~ 5 miles on rolling road in 41:10 (8:14), 65-70% = 23:01, 70-75% = 3:29, remainder under 65% for 64%PEavg. 62º avg w/ 52% humidity & 45º dewpoint. Slacker Factor: None.

K   Fri: Active Rest ~ 3.1 miles on flat trail in 24:47 (8:00), 65-70% = 2:58, 70-75% = 2:10, remainder under 65% for 60%PEavg. 52º avg w/ 77% humidity & 48º dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 11.1 miles on flat trail & road in 1:33:08 (8:23), 65-70% = 20:47, 70-75% = 3:20, remainder under 65% for 62%PEavg. 50º avg w/ 100% humidity (rain) & 50º dewpoint. Slacker Factor: Too many mud poodles made my shoes feel quite heavy.

K   Sun: Recovery ~ 6.1 miles on flat trail & road in 50:17 (8:15), 65-70% = 12:16, remainder under 65% for 62%PEavg. 39º avg w/ 100% humidity (rain) & 37º dewpoint. Slacker Factor: Oodles of mud poodles.

Coach MadDog?