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 ~ 38.7 miles over 5 days (20.4 miles over 4 days prev week), endurance strength at 34 mpw (40 prev week); 8:18 avg pace (8:07 prev week); 68%PEavg (66 prev week). 946.1 miles ytd; Weight 130 lbs (130 prev week); Body fat = 8.5% (8 prev week).

L   Mon: Hills ~ 6 miles on Kennesaw Battlefield trail in 49:45 (8:18), 65-70% = 15:18, remainder under 65% for 65%PEavg. 73° avg w/ 96% humidity & 66° dewpoint. Slacker Factor: Roots & stones irritating my metatarsal problem caused me to cut run short.

L   Tue: Inactive Recovery ~ Slacker Factor: Metatarsalgia.

K   Wed: Easy ~ 8.1 miles on flat trail & road in 1:07:14 (8:18), 65-70% = 31:57, 70-75% = 27:20, remainder under 65% for 67%PEavg. 77° avg w/ 90% humidity & 69° dewpoint. Slacker Factor: Same as above.

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

K   Fri: Easy ~ 4.1 miles on flat trail & road in 33:19 (8:08), 65-70% = 14:02, 70-75% = 3:58, remainder under 65% for 69%PEavg. 83° avg w/ 93% humidity & 72° dewpoint. Slacker Factor: Heat (realfeel of 102°) & metatarsal discomfort.

K   Sat: Easy ~ 8.1 miles on flat trail & road in 1:06:51 (8:15), 65-70% = 30:27, 70-75% = 12:46, 75-80% = 2:07, remainder under 65% for 66%PEavg. 79° avg w/ 87% humidity & 70° dewpoint. Slacker Factor: Metatarsal discomfort.

K   Sun: Hills ~ 12.4 miles down & back on hilly Peachtree 10k course in 1:45:45 (8:32), 65-70% = 12:02, 70-75% = 47:44, 75-80% = 27:31, remainder under 65% for 71%PEavg. 87° avg w/ 79% humidity & 72° dewpoint. Slacker Factor: Metatarsal discomfort.

Coach MadDog?