Training Target  M  Get back to my potential!

Performance Targets (ü indicates entry confirmed):

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). Old ATC Road Kill Sweepers Team / Handicap Div. (my assigned legs are 7, 15 & 23).

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: 36.9 miles over 6 days (34.4 miles over 6 days prev week), endurance strength at 37 mpw (37 prev week); 8:03 avg pace (8:20 prev week); 65%PEavg (64 prev week). 533.7 miles ytd; Weight 130 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

K   Mon: Recovery ~ 4.1 miles on flat trail & road in 33:26 (8:09), 65-70% = 3:56, remainder under 65% for 61%PEavg. 41º avg w/ 79% humidity & 34º dewpoint. Slacker Factor: None.

K   Tue: Strides ~ 6.1 miles on flat trail & road in 49:49 (8:10), 65-70% = 13:41, remainder under 65% for 63%PEavg. 50º avg w/ 65% humidity & 39º dewpoint. 10 X 30 sec strides. Slacker Factor: None.

L   Wed AM: Recovery ~ 3.1 miles on flat trail in 25:33 (8:15), 65-70% = 3:48, remainder under 65% for 60%PEavg. 57º avg w/ 100% humidity (rain) & 57º dewpoint. Slacker Factor: Bad knee shut me down again.

K   Wed PM: Easy ~ 6.5 miles on rolling to hilly road in 54:17 (8:21), 65-70% = 19:20, 70-75% = 1:16, remainder under 65% for 63%PEavg. 68º avg w/ 68% humidity & 57º dewpoint. Slacker Factor: None.

K   Easy ~ 3.1 miles on flat trail in 23:32 (7:35), 65-70% = 7:28, 70-75% = 4:33, remainder under 65% for 65%PEavg. 59º avg w/ 100% humidity & 59º dewpoint. Slacker Factor: None.

K   Fri: Inactive Rest ~ Slacker Factor: Travel to Washington, DC.

K   Sat: Active Rest ~ 4 miles on flat grass & roads in 34:39 (8:40), 65-70% = 13:20, 70-75% = 1:09, remainder under 65% for 62%PEavg. 42º avg. Slacker Factor: Wind gusting to 40+mph.

K   Sun: Target Race ~ RRCA National 10 Mile Championship (Cherry Blossom, Washington, DC) in 1:14:03 (7:24), 65-70% = 1:22, 70-75% = 0:24, 75-80% = 1:00:16, 80-85% = 0:24, 85-90% = 3:16, remainder under 65% for 76%PEavg. Slacker Factor: A little warm for me (perfect for most). Went out too fast because my HR monitor was giving a false (low) reading for the first couple of miles, causing me to push too hard trying to get up to Target HR (THR) . Eventually I realized what was happening and slowed back down to what felt like an appropriate effort. I lowered my original THR a couple of beats once I started receiving accurate data; this assured I wouldn't run out of gas before finishing. Around mile 6 I realized I was closing the gap on Bill Rodgers and was looking forward to chatting with him for a while; we've been speakers at the same event on several occasions. However, he started his finishing kick around mile 7 and I wasn't about to try mine that early (waited till 9.5). Won the 70-74 Div with 3+ minutes to spare over the guy who won the division last year. A very nice thing also happened while I was on the awards stage being recognized. One of the event staff approached me saying he had attended one of my 2-day coaching clinics several years ago. I asked if he was coaching now. He said he was the head coach at an area college (forgot which one). Learning I had contributed to him successfully getting into the career he desired made me feel really good inside. I also had two coed teams entered: Young Legends ~ racked up a combined 3:12:02 (5 on each team, but only 1st 2 men and 1 female scores count); good enough for 3^rd place in the Running Club Coed Masters Team Division (awards were 3 deep in this div). 48.7 was the average scoring member's age. Faster'na 70 year Old ~ got a combined 3:59:13; earning 12^th place in the same division (only one team member can claim he's faster'n me). 63.7 was the average scoring member's age. Special thanks to my wife for reluctantly agreeing to fill in for a teammate who withdrew from the original lineup due to a leg fracture.

Coach MadDog?