Training Targets (improve 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.

ú    Niagara Falls International Marathon (USA/CA) – 25 Oct (click 4 website). Destination event w/ clients.

Week in Review: 34.5 miles over 6 days (34.4 miles over 5 days prev week), endurance strength at 43 mpw (45 prev week); 8:14 avg pace (8:14 prev week); 61%PEavg (66 prev week). 422.7 miles ytd; Weight 130.5 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

K   Mon: Recovery ~ 4.1 miles on flat trail & road in 35:17 (8:36), 65-70% = 1:10, remainder under 65% for 60%PEavg. 57º avg w/ 93% humidity & 55º dewpoint. Slacker Factor: None.

L   Tue: Recovery ~ 4.1 miles on flat trail & road in 34:29 (8:25), all under 65% for 56%PEavg. 57º avg w/ 94% humidity & 55º dewpoint. Slacker Factor: Very tired; cut run short.

K   Wed AM: Easy ~ 4.1 miles on flat trail & road in 33:45 (8:14), 65-70% = 12:41, 70-75% = 0:50, remainder under 65% for 62%PEavg. 60º avg w/ 92% humidity & 52º dewpoint. Slacker Factor: None.

K   Wed PM: Recovery ~ 4 miles on rolling road in 35:43 (8:56), 65-70% = 6:08, 70-75% = 1:54, remainder under 65% for 60%PEavg. 69º avg w/ 60% humidity & 54º dewpoint. Slacker Factor: None.

K   Thu: Easy ~ 5 miles on rolling road in 40:35 (8:07), 65-70% = 17:37, 70-75% = 4:40, remainder under 65% for 64%PEavg. 66º avg w/ 45% humidity & 42º dewpoint. Slacker Factor: None.

L   Fri: Easy ~ 8.1 miles on flat trail & road in 1:05:56 (8:08), 65-70% = 30:40, 70-75% = 4:10, remainder under 65% for 63%PEavg. 50º avg w/ 50% humidity & 32º dewpoint. Slacker Factor: Low back pain.

K   Sat: Inactive Rest ~ Slacker Factor: Trip to North Georgia.

L   Sun: Easy ~ 6.1 miles on flat trail & road in 50:02 (8:12), 65-70% = 18:48, remainder under 65% for 63%PEavg. 43º avg w/ 100% humidity (rain) & 43º dewpoint. Slacker Factor: Low back pain caused me to cut run short.

Coach MadDog?