Training Target  M  Get back to a decent base!

Performance Targets (ü indicates entry confirmed):

ü  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: Injury Recovery Week ~ 20.4 miles over 4 days (43.1 miles over 7 days prev week), endurance strength at 40 mpw (46 prev week); 8:07 avg pace (8:20 prev week); 66%PEavg (63 prev week). 907.4 miles ytd; Weight 130 lbs (130 prev week); Body fat = 8% (8 prev week).

L   Mon: Inactive Recovery ~ Slacker Factor: Metatarsalgia, caused by gout in my case, is too swollen and painful to run/walk on.

L   Tue: Inactive Recovery ~ Slacker Factor: Same as above.

L   Wed: Inactive Recovery ~ Slacker Factor: Same as above.

K   Thu: Recovery ~ 3.1 miles on flat trail in 25:09 (8:07), 65-70% = 5:08, 70-75% = 8:58, 75-80% = 1:50, remainder under 65% for 66%PEavg. 73° avg w/ 88% humidity (rain) & 69° dewpoint. Slacker Factor: Metatarsal discomfort caused me to cut run short.

K   Fri: Easy ~ 6.1 miles on flat trail & road in 49:56 (8:11), 65-70% = 28:22, remainder under 65% for 65%PEavg. 75° avg w/ 84% humidity & 69° dewpoint. Slacker Factor: Metatarsal discomfort.

K   Sat: Modified Tempo ~ 7 miles including the West Point Lake Triathlon 10k course in LaGrange, GA (mostly flat) in 54:35 (7:48), 65-70% = 4:32, 70-75% = 26:41, 75-80% = 19:18, 80-85% = 0:42, remainder under 65% for 73%PEavg… Meanwhile my wife (1^st 60-64 Div) and several clients were doing the Olympic Distance Tri (all placed or PR'd). 79° avg w/ 81% humidity & 68° dewpoint. Slacker Factor: Metatarsal discomfort caused me to skip the 2^nd loop I had planned to run.

K   Sun: Recovery ~ 4.2 miles on flat trail & road in 35:08 (8:61), 65-70% = 7:20, remainder under 65% for 61%PEavg. 74° avg w/ 85% humidity & 68° dewpoint. Slacker Factor: Metatarsal discomfort.

Coach MadDog?