Training Targets (evaluate my lack of progress):

M  Get back to my potential.

Performance Targets (ü indicates entry confirmed):

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: 34.4 miles over 5 days (59.2 miles over 7 days prev week), endurance strength at 45 mpw (43 prev week); 8:14 avg pace (8:19 prev week); 66%PEavg (61 prev week). 387.2 miles ytd; Weight 131 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

K   Mon: Easy ~ 4.1 miles on flat trail & road in 35:00 (8:32), 65-70% = 5:52, remainder under 65% for 61%PEavg. 27º avg w/ 58% humidity & 14º dewpoint. Slacker Factor: None.

L   Tue: Inactive Recovery ~ Slacker Factor: Slipped in the melting snow, tweaking my bad knee, just as I started running the hilly Kennesaw Battlefield trails.

K   Wed AM: Easy ~ 4.1 miles on flat trail & road in 32:46 (8:00), 65-70% = 7:51, 70-75% = 14:47, remainder under 65% for 67%PEavg. 32º avg w/ 69% humidity & 21º dewpoint. Slacker Factor: None.

K   Wed PM: Recovery ~ 4 miles on rolling road in 31:26 (7:26), 65-70% = 11:37, 70-75% = 13:08, remainder under 65% for 68%PEavg. 49º avg w/ 30% humidity & 18º dewpoint. Slacker Factor: None.

K   Thu: Easy ~ 5 miles on rolling road in 41:58 (8:24), 65-70% = 13:33, 70-75% = 21:18, remainder under 65% for 68%PEavg. 58º avg w/ 34% humidity & 30º dewpoint. Slacker Factor: None.

K   Fri: Inactive Rest ~ Slacker Factor: None.

K   Sat: Race ~ Snickers Half Marathon in Albany, GA on a mostly flat road in 1:40:14 (7:39), 65-70% = 0:19, 70-75% = 36:36, 75-80% = 1:02:14, remainder under 65% for 74%PEavg. 48º avg w/ 100% humidity (fog) & 48º dewpoint. Slacker Factor: Hard to see because a dense fog kept my glasses misted over for the entire event. This was a minor target race to see where I currently am after pulling a hamstring several times a few weeks ago. 50^th male of 258 (596 finishers overall), won the 70 & over division and set a new unaided Georgia age record by only 6 sec (I hold the aided one too); primarily because I couldn't read my HR monitor (fogged glasses) and I'm still favoring my weak hamstring. 80.55% WMA age-graded performance anyway.

K   Sun: Recovery ~ 4.1 miles on flat trail & road in 35:38 (8:41), 65-70% = 7:56, remainder under 65% for 61%PEavg. 50º avg w/ 97% humidity & 46º dewpoint. Slacker Factor: None.

Coach MadDog?