Training Target  M  Get back to my potential!

Performance Targets (ü indicates entry confirmed):

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: 37.7 miles over 5 days (36.9 miles over 6 days prev week), endurance strength at 33 mpw (32 prev week); 8:16 avg pace (8:03 prev week); 66%PEavg (65 prev week). 596.4 miles ytd; Weight 131 lbs (130 prev week); Body fat = 8.5% (8.5 prev week).

K   Mon: Inactive Rest ~ Slacker Factor: Severe weather.

K   Tue AM: Easy ~ 6.1 miles on flat trail & road in 49:53 (8:11), 65-70% = 24:00, 70-75% = 4:40, remainder under 65% for 67%PEavg. 60° avg w/ 95% humidity & 57° dewpoint. Slacker Factor: None.

K   Tue PM: Strides ~ 6 miles on rolling road in 53:39 (8:56), 65-70% = 15:55, 70-75% = 5:01, 75-80% = 1:04, remainder under 65% for 63%PEavg. 55° avg w/ 59% humidity & 41° dewpoint. Slacker Factor: Ran with urban running club in da Atlanta HOOD!

K   Wed: Recovery ~ 3.1 miles on rolling trail in 25:54 (8:21), 65-70% = all under 65% for 58%PEavg. 50° avg w/ 65% humidity & 36° dewpoint. Slacker Factor: None.

K   Thu AM: Easy ~ 4.1 miles flat trail & road in 33:37 (8:12), 65-70% = 6:49, remainder under 65% for 61%PEavg. 43° avg w/ 86% humidity & 39° dewpoint. Slacker Factor: None.

K   Thu PM: Recovery ~ 5 miles on rolling road in 42:38 (8:32), 65-70% = 23:22, 70-75% = 8:32, remainder under 65% for 65%PEavg. 70° avg w/ 40% humidity & 45° dewpoint. Slacker Factor: None.

K   Fri: Easy ~ 3.6 miles on flat road in 29:50 (8:17), 65-70% = 16:19. 70-75% = 7:59, remainder under 65% for 67%PEavg. Slacker Factor: Travel to Marion, Il.

L   Sat: Team Event ~ River to River 80 Mile Relay (Illinois). Old ATC Road Kill Sweepers Team / Handicap Div. Slacker Factor: Had 3 members become injured during relay; one had to drop out. The caused me to run the two hardest legs of the event. We finished 3rd in the division as a result and another team filed a protest because of the way we handled replacing the resulting dropout (too long to explain). Final outcome not resolved yet due to no appropriate rule being in place, but I suspect we'll be inappropriately disqualified.

K   Sun: Inactive Rest ~ Slacker Factor: Travel back to Atlanta.

Coach MadDog?