Target Events: Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Rebuild my base to 70+ mpw!

Week in Review: 34.6 miles over 5 days (25.4 over 4 days prev week), endurance strength at 32 mpw (38 prev week); 8:27 avg pace (8:35 prev week); 62% PEavg (61 prev week). 1204 miles ytd. Weight 127.5 lbs (128.5 prev week); Body fat = 7.5% (8 prev week).

Ø       Mon: Recovery ~ 6.1 miles on flat trail & road in 50:57 (8:21); 65-70% = 26:22, 70-75% = 17:24, remainder under 65% for 68%PEavg. 80º avg w/ 74% humidity & 66º dewpoint. Slacker Factor: Foot & property closings.

Ø       Tue: SloMove ~ Slacker Factor: Moved to new home today.

Ø       Wed: Recovery ~ 4.1 miles on flat trail & road in 36:10 (8:49); 65-70% = 1:19, remainder under 65% for 57%PEavg. 70º avg w/ 66% humidity & 87º dewpoint. Slacker Factor: Sill wiped out from yesterday's move to new home.

Ø       Thu: Recovery ~ 6.1 miles on flat trail & road in 50:22 (8:15); 65-70% = 21:58, 70-75% = 5:18, remainder under 65% for 62%PEavg. 72º avg w/ 53% humidity & 55º dewpoint. Slacker Factor: None.

Ø       Fri: Active Rest ~ 4.1 miles on flat trail & road in 34:55 (8:31); all under 65% for 57%PEavg. 67º avg w/ 57% humidity & 81º dewpoint. Slacker Factor: Foot (regular size shoes still too tight for running).

Ø       Sat: Recovery ~ 8.1 miles on flat trail & road in 1:08:59 (8:31); 65-70% = 40:36, 70-75% = 1:15, remainder under 65% for 64%PEavg. 77º avg w/ 57% humidity & 61º dewpoint. Slacker Factor: Foot.

Ø       Sun: Striders (very few) ~ 6.1 miles on flat trail & road in 50:02 (8:12); 65-70% = 24:26, 70-75% = 12:10, remainder under 65% for 67%PEavg. 77º avg w/ 61% humidity & 63º dewpoint. Slacker Factor: Foot.

WARNING: There is a dangerous new virus being distributed from this on-line coaching site. It is called the Worm Overload Recreation Killer Of Under Trainers  (WORKOUT). Do not touch it. This virus will wipe out your entire life! If you've already come into contact with WORKOUT, there are only two available antidotes. You can purchase Work Isolating Neutralizer Extract (WINE) or Bothersome Exercise Elimination Rebooter (BEER). They should be available in most local non-running specialty stores. Take repeatedly until WORKOUT has been completely eliminated from your system.

Bottom Line ~ Forward this warning to five buddies. If you don't have five buddies, this website has infected you with WORKOUT and it is already controlling your life!

Coach MadDog? 

My goals were to better last year's time of 34:13 and break 32:00.

Mile 1: 7:57
Mile 2: 8:07
Mile 3: 8:12
Mile 4: 8:30

Total: 32:46

I had run a 5K at 7:57 pace several weeks ago, but I knew my training
had fallen off a bit since then, so a 32:00 was a bit of a stretch.
Plus this course has a lot more uphill than the 5K course I ran.

Pretty happy with my time, it was better than last year, but my hopes
of a sub-50 Peachtree Road Race 10K are probably gone.  Especially
considering that work will be crazy between now and July 4, made worse
by the fact that I am going out of town for a week for a wedding
starting on Friday.

Oh well.  I should still be able to beat last year's Peachtree time,
which was somewhere around 55:00-56:00.

Renagw

Target Events: Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Rebuild my base to 70+ mpw!

Week in Review: 25.4 miles over 4 days (35.5 over 5 days prev week), endurance strength at 38 mpw (46 prev week); 8:35 avg pace (8:50 prev week); 61% PEavg (63 prev week). 1169.4 miles ytd. Weight 128.5 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø       Mon: NoRun4Me ~ Slacker Factor: Still unable to run. Saw Doc Innabox yesterday; diagnosis confirmed I shouldn't try to train through this one till the swelling subsides enough to wear my regular shoe size (good thing I didn't hit my head).

Ø       Tue: NoBetta ~ Slacker Factor: Foot.

Ø       Wed: MoBetta ~ 5.1 miles on flat trail & road in 44:26 (8:43); 65-70% = 11:57, remainder under 65% for 62%PEavg. 77º avg w/ 57% humidity & 57º dewpoint. Slacker Factor: Test run to see if I'm ready to return. Good news - foot didn't swell during run, but it's still pretty painful running.

Ø       Thu: Recovery ~ 8.1 miles on flat trail & road in 1:09:15 (8:33); 65-70% = 31:46, remainder under 65% for 63%PEavg. 77º avg w/ 65% humidity & 61º dewpoint. Slacker Factor: Foot.

Ø       Fri: Active Rest ~ 4.1 miles on flat trail & road in 34:50 (8:30); all under 65% for 58%PEavg. 68º avg w/ 83% humidity & 63º dewpoint. Slacker Factor: Foot.

Ø       Sat: Recovery ~ 8.1 miles on flat trail & road in 1:09:12 (8:33); 65-70% = 28:15, 70-75% = 8:12, remainder under 65% for 62%PEavg. 73º avg w/ 74% humidity & 64º dewpoint. Slacker Factor: Foot.

Ø       Sun: Inactive Rest ~ Slacker Factor: Spent the morning cheering for my wife, who placed 4^th in the 55-59 division of the Rykä Iron Girl Atlanta Triathlon.

Running might not be your whole life, but it just might make your life whole.

Coach MadDog? 

Thanks BK.  Good luck to you too.

I can't even imagine trying to race a 5K after swimming and biking.
I'd be pretty beat!

Rengaw

Rengaw ~ Good luck in your race this weekend.  I'm running my first 5K
in a very long time this Saturday and I'm anxious to see how I do.  My
running season is for the most part over as I'm well into preparing
for tri-season, but I hope to see how my speed work is coming along.
Running a 5K at the end of a Sprint Triathlon is more challenging than
I ever thought it would be.  I'm hoping that the speed work will help
tired legs, and that transition off the bike to running.

Keep running (and have fun preapring for your fall marathon(s))...
- BK.

--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...> wrote:
>
> I did not get selected in the lottery. Just as well, I guess. I am
> not sure I have it in me to train for another marathon this fall.
> Although I am still considering training for the Atlanta Marathon.
> That way, if things go badly, I can always switch to the half.


Rengaw ~ Contact me offline. I can most likely get you into the NYC
Marathon if you truly want to run it.

};9)

I did not get selected in the lottery.  Just as well, I guess.  I am
not sure I have it in me to train for another marathon this fall.
Although I am still considering training for the Atlanta Marathon.
That way, if things go badly, I can always switch to the half.

The last six weeks or so I have run four days a week.  But this week I
cut my Saturday run short and did not run on Sunday because my leg
hurt.  I think it was my shoes.  I bought new ones yesterday and ran
last night.  My leg feels fine now.  I guess I am still getting used to
training at 190-195 pounds when I used to train at 172-182 pounds.  The
shoes don't last as long.

Excited about running the Father's Day four miler on Sunday.  I ran it
in 34:13 last year.  My goal this year is under 32:00.

Rengaw

Someone told me about this, so I looked it up and thought I would post
it for your information.

http://www.wsbtv.com/news/13487147/detail.html

Jabber

Not to be confused with the Bare Buns fun run in neighboring
Issaquah.
4.0 miles on flat trail & hilly streets in 25:13 (6:18). 82%PE
60º w/58%, 45DP, S @ 9, cloudy.
1 in 6:49 A68%,M85%,E84%
2 in 6:34 A84%,M93%?,E84%
3 in 5:55 A86%,M89%,E87%
4 in 5:55 A89%,M92%,E91%.
1st in AG, 8th of 182 OA.

This is another race I like to run. The race director is a training
partner (2:47:09 at Newport last week!) and race proceeds go to our
high school CC & track booster club.  But, still uncertain my
congestion is a symptom of the cold I had, or as occasionally
happens just asthma symptoms.  My asthma medication has some effect,
and my easy runs during the week have gone OK, so I decide it is
safe to run a fast race, but start easy just in case. I had seen
Steve Israel warming up, so I assumed there was little hope to win
my age group this year. Except last year, Steve has probably won our
age group the previous 10 years. The first mile was a little slower
than I would have liked. Then I saw Steve ahead, but not as far
ahead as I expected.  It was like a cougar spotting a lame deer in
the herd – I was after him. I picked up the pace and supposedly
recorded a MHR of 193 during this mile. The 2nd mile has a couple
tough hills, but I hadn't recalled more than 180, and backed off
slightly at that. 193 is over my best track test of 188, and I
wasn't close to puking, so probably a glitch. But, I had closed the
gap to less than 20 yards and stayed there for the 3rd mile, making
my move with just under a mile. I thought I picked it up, pushing my
HR to my target of about 90%, but my splits show I was steady and
Steve dropped off the pace.  Bottom line – getting a good position
in middle of race made it possible.

Statistics:
3:43:03 (8:31) 72% PE,
Finished 7th of 52.
Winner was 3:17:04.
Weather at start: 64º w/56%, 48DP, NW @ 7, Clear.
Weather at finish: 72º w/44%, 49DP, NW @ 9, Clear.

This may have been my slowest marathon ever, but not my worst
experience.  I ran all the way, not counting several minutes goofing
off at aid stations, and recovered quickly after the race, able to
walk without Katie's help.
Everybody felt the effect of the weather this year. Not as bad as
your Georgia marathon, but 72 deg with sun bearing down is hot for
us in Seattle at this time of year. And, a breeze was in our faces
all the way. Although it was light and a cooling effect, it added to
the effort.
My own excuse for not winning it this year, besides the obviously
reduced training, was a nagging cold the past couple weeks. Due to
some favorable history, a fun low-key marathon, and the race
directors being good friends, I really wanted to run this marathon
though. After a week of no running, a test run Friday showed my
heart rate in normal range, so I
The plan was to go easy and be prepared to drop out if heart rate
wasn't "normal". If it was going well, log a good workout and have
fun. The race started well, and I joined Phil, a good friend.
Running with Phil the first half helped me stick to my plan, as I
was anxious about the pace of 8:15, and heart rate was below my
usual target. However, the last 6 miles showed my stamina was
reduced as my heart rate climbed to my typical last 6 mile target of
80%, even as I slowed the pace to 8:50 to 9:00.
It was a tough, but good and mostly fun workout, and helped me get
back into consistent running (knock on wood!).  Without the HRM, I
probably wouldn't have tried.

Thought I could sneak in a race without you knowing about it,
considering you would be busy packing. Hah - should have known, not
only would you find out, but would let me know you know.

Thanks for choosing a decent picture, and the nudge to do a race
report. It's in the mail. Might even do one for Sunday's 4 mile race,
which went better - 1st in AG.

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
>
>
> --- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@> wrote:
> >
> > Coach is that Kent from WA on the home page?
> >
> > Kurt
>
>
> Yup! I'm hoping he'll give us a report on why he didn't win the whole
> thing again this year.
>
> };9)
>

Target Events: Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Rebuild my base to 70+ mpw!

Week in Review: 35.5 miles over 5 days (51.7 over 7 days prev week), endurance strength at 46 mpw (41 prev week); 8:50 avg pace (8:19 prev week); 63% PEavg (64 prev week). 1144 miles ytd. Weight 128 lbs (127.5 prev week); Body fat = 8% (8.5 prev week).

Ø       Mon: Endurance Rebuilder ~ 12.2 miles on flat trail & road in 1:44:31 (8:34); 65-70% = 1:09:52, remainder under 65% for 65%PEavg. 80º avg w/ 51% humidity & 61º dewpoint. Slacker Factor: Really dead shoes (trashed 3 pr).

Ø       Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 50:10 (8:22); 65-70% = 17:53, 70-75% = 11:37, 75-80% = 3:42, remainder under 65% for 66%PEavg. 77º avg w/ 57% humidity & 61º dewpoint. Slacker Factor: None.

Ø       Wed: Non-Starter ~ Slacker Factor: Only made about ¼ mile (broke toe last night).

Ø       Thu: Fantasy Island Run ~ 4.1 miles on flat trail & road in 37:40 (9:11); 65-70% = 7:08, remainder under 65% for 60%PEavg. 77º avg w/ 74% humidity & 68º dewpoint. Slacker Factor: Look boss… d'pain, d'pain (toe)!

Ø       Fri: ToeJam ~ 5.1 miles on flat trail & road in 46:43 (9:10); 65-70% = 19:45, remainder under 65% for 62%PEavg. 77º avg w/ 79% humidity & 70º dewpoint. Slacker Factor: Toe.

Ø       Sat: MoJam ~ 8.1 miles on flat trail & road in 1:12:13 (8:55); 65-70% = 33:38, remainder under 65% for 63%PEavg. 75º avg w/ 78% humidity & 68º dewpoint. Slacker Factor: Toe (front ½ of foot is now swollen & purple).

Ø       Sun: NoJam ~ Slacker Factor: Unable to run; can barely walk. I apparently busted up more than the toe.

Being an effective coach means I never miss an opportunity to shut up.

Coach MadDog? 

--- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@...> wrote:
>
> Coach is that Kent from WA on the home page?
>
> Kurt

Yup! I'm hoping he'll give us a report on why he didn't win the whole thing again this year.

};9)

Coach is that Kent from WA on the home page?

Kurt

Target Events: Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Rebuild my base to 70+ mpw!

Week in Review: 51.7 miles over 7 days (49.7 over 6 days prev week), endurance strength at 41 mpw (35 prev week); 8:19 avg pace (8:16 prev week); 64% PEavg (69 prev week). 1108.5 miles ytd. Weight 127.5 lbs (127 prev week); Body fat = 8.5% (8 prev week).

Ø       Mon: Recovery ~ 8.1 miles on flat trail & road in 1:08:07 (8:25); 65-70% = 49:20, remainder under 65% for 64%PEavg. 63º avg w/ 61% humidity & 57º dewpoint. Slacker Factor: Leg weary.

Ø       Tue: Recovery ~ 6.1 miles on flat trail & road in 50:44 (8:19); 65-70% = 11:22, 70-75% = 20:06, remainder under 65% for 65%PEavg. 69º avg w/ 65% humidity & 61º dewpoint. Slacker Factor: None.

Ø       Wed: Recovery ~ 8.1 miles on flat trail & road in 1:08:45 (8:29); 65-70% = 20:18, remainder under 65% for 62%PEavg. 70º avg w/ 57% humidity & 57º dewpoint. Slacker Factor: None.

Ø       Thu AM: Recovery ~ 6.1 miles on flat trail & road in 51:41 (8:28); 65-70% = 8:40, remainder under 65% for 61%PEavg. 73º avg w/ 57% humidity & 57º dewpoint. Slacker Factor: None.

Ø       Thu PM: Recovery ~ 5 miles on mostly flat road in 40:13 (8:03); 65-70% = 13:10, 70-75% = 5:34, remainder under 65% for 64%PEavg. 87º avg w/ 37% humidity & 55º dewpoint. Slacker Factor: None.

Ø       Fri: Active Rest ~ 4.1 miles on flat trail & road in 35:10 (8:35); 65-70% = 5:07, remainder under 65% for 60%PEavg. 75º avg w/ 65% humidity & 63º dewpoint. Slacker Factor: None.

Ø       Sat: Easy ~ 8.1 miles on flat trail & road in 1:03:10 (7:48); 65-70% = 22:10, 70-75% = 24:54, 85-80% = 4:08, remainder under 65% for 68%PEavg. 73º avg w/ 73% humidity & 63º dewpoint. Slacker Factor: Cut run short due to son's b'day & airshow.

Ø       Sun: Recovery ~ 6.1 miles on flat trail & road in 51:10 (8:23); 65-70% = 23:47, 70-75% = 11:13, remainder under 65% for 65%PEavg. 70º avg w/ 69% humidity & 59º dewpoint. Slacker Factor: Leg weary.

Underachieving your training goals will get you to the starting line. Overachieving them might not!

Coach MadDog? 

Target Events: Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Get my base consistency to 70+ mpw & my weight consistently under 128 lbs ASAP - marathon training season has arrived!

Week in Review: 49.7 miles over 6 days (21.8 over 4 days prev week), endurance strength at 35 mpw (31 prev week); 8:16 avg pace (8:25 prev week); 69% PEavg (67 prev week). 1056.8 miles ytd. Weight 127 lbs (126 prev week); Body fat = 8% (9 prev week).

Ø       Mon: Recovery ~ 6.1 miles on flat trail & road in 51:59 (8:31); 65-70% = 25:39, 70-75% = 7:37, remainder under 65% for 64%PEavg. 63º avg w/ 33% humidity & 43º dewpoint. Slacker Factor: Leg weary.

Ø       Tue: Recovery ~ 8.1 miles on flat trail & road in 1:08:28 (8:27); 65-70% = 12:04, 70-75% = 38:39, 75-80% = 11:56, remainder under 65% for 64%PEavg. 63º avg w/ 50% humidity & 54º dewpoint. Slacker Factor: Very bad air quality (smoke from S. Georgia wildfires).

Ø       Wed: Non-Starter ~ Mizuno R&D event: The technicians conducting the tests were here from Japan. Their English was weak and I've forgotten most of the Japanese I knew (was there in the 50/60's). However, we got along well. The event consisted of high speed filming for slow motion analysis (with those little dots up your heel, ankle, leg, etc.) and computer imaging of one's biomechanical efficiency/inefficiencies. This was accomplished while free standing (leg alignment), full squats (knee rotation) and jogging on a treadmill (barefoot for all, then w/ running shoes). I didn't learn anything new, just confirmed that I have bad knees (internal rotation), low arches, straight legs, and a neutral mid-foot landing and toe-off. They were surprised to learn I don't over-pronate because of my low arches. The tests also confirmed that my leg strength is so good it eliminates the expected knee rotation while running. They were very surprised by this, so they had me repeat both jogging tests. I also learned what the Fall 2008 shoe modifications will do to the models I wear: Precision - will become lighter and lower. The Idaten will be replaced by the Spacer (which it replaced!). And both will become lighter and more flexible. Slacker Factor: Late realtor caused me to miss another run.

Ø       Thu: Recovery ~ 8.1 miles on flat trail & road in 1:07:51 (8:23); 65-70% = 6:35, 70-75% = 25:54, 75-80% = 28:00, remainder under 65% for 73%PEavg. 68º avg w/ 73% humidity & 54º dewpoint. Slacker Factor: Contractor.

Ø       Fri: Recovery ~ 8.1 miles on flat trail & road in 1:07:09 (8:17); 65-70% = 15:21, 70-75% = 43:03, remainder under 65% for 69%PEavg. 68º avg w/ 73% humidity & 59º dewpoint. Slacker Factor: None.

Ø       Sat: Recovery ~ 11.2 miles on flat trail & road in 1:28:38 (7:55); 65-70% = 34:47, 70-75% = 40:37, remainder under 65% for 68%PEavg. 63º avg w/ 73% humidity & 57º dewpoint. Slacker Factor: None.

Ø       Sun: Recovery ~ 8.1 miles on flat trail & road in 1:05:00 (8:01); 65-70% = 5:22, 70-75% = 24:55, 75-80% = 6:46, remainder under 65% for 68%PEavg. 60º avg w/ 78% humidity & 57º dewpoint. Slacker Factor: Very bad air quality (smoke from S. Georgia wildfires).

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@...> wrote:
>
> Good to read you are recovering, even if slowly. At least you didn't
> lose your sense of humor.
>
> I need to lose a few pounds but I assume you wouldn't recommend your
> new method. I tried the travel and catch a cold method this week,
> and it backfired - added a couple more pounds to the ones added
> while you weren't looking.

Kent ~ I didn't know that catching a cold would cause one to backfire!!!
};9)

Good to read you are recovering, even if slowly. At least you didn't
lose your sense of humor.

I need to lose a few pounds but I assume you wouldn't recommend your
new method. I tried the travel and catch a cold method this week,
and it backfired - added a couple more pounds to the ones added
while you weren't looking.


--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
> Current Objectives: Get my base consistency to 70+ mpw & my weight
> consistently under 128 lbs.
>
> Week in Review: ........ Weight 126 lbs (131
> prev week); Body fat = 9% (8.5 prev week).
>
> Ø       Mon: Inactive Rest ~ Slacker Factor: Stomach virus.
>
> Ø       Tue: Inactive Rest ~ Slacker Factor: Stomach.
.
.
.
> Ø       Sat: Recovery ~ 8.1 miles on flat trail & road in 1:07:50
> (8:22); all under 65% for 65%PEavg. 56º avg w/ 48% humidity & 41º
> dewpoint. Slacker Factor: Skipped the race I was supposed to do.
Still
> weak, but getting better, and my fabulous 1-pack abs are back due
to the
> mentioned rapid weight loss.
.
.
> Coach MadDog
>

Anyone in the Atlanta area knows what I am talking about.  The smoke
from the south Georgia wilfires has wafted into metro Atlanta.  It
smells like buring wood outside, it is pretty hazy in areas, and
Atlanta is going to exceed its soot levels.  I am guessing I should not
run outside today.

I am probably going to run inside on the treadmill, if the treadmill
crazies at the YMCA aren't using them all!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...> wrote:
>
> I hope you are feeling better, Coach.
>
> Rengaw

Thanks, I'm getting better... slowly!!!
}:9|

I hope you are feeling better, Coach.

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
>
> Target Events: Toronto Waterfront Marathon
> <http://www.torontowaterfrontmarathon.com/en/index.htm>  (9/30/07)
>
> Race Results: Click Here
<http://www.fleetfeetatlanta.com/mizjimd.htm>
>
> Current Objectives: Get my base consistency to 70+ mpw & my weight
> consistently under 128 lbs.
>
> Week in Review: 21.8 miles over 4 days (32.3 over 5 days prev week),
> endurance strength at 31 mpw (35 prev week); 8:25 avg pace (8:14
prev
> week); 67% PEavg (70 prev week). 1:007.1 miles ytd. Weight 126 lbs
(131
> prev week); Body fat = 9% (8.5 prev week).
>
> Ø       Mon: Inactive Rest ~ Slacker Factor: Stomach virus.
>
> Ø       Tue: Inactive Rest ~ Slacker Factor: Stomach.
>
> Ø       Wed: Recovery ~ 4.1 miles on flat trail & road in 35:44
> (8:43); 65-70% = 6:56, 70-75% = 11:10, 75-80% = 14:22, remainder
under
> 65% for 71%PEavg. 71º avg w/ 73% humidity & 61º dewpoint. Slacker
> Factor: Stomach, dehydration, loss of muscle mass, & general
weakness.
>
> Ø       Thu: Non-Starter ~ 1.5 miles on flat trail in 12:35 (8:23);
> 65-70% = 1:15, remainder under 65% for 58%PEavg. 59º avg w/ 68%
> humidity & 48º dewpoint. Slacker Factor: Couldn't get started due
> to above symptoms.
>
> Ø       Fri: Inactive Rest ~ Slacker Factor: Stomach.
>
> Ø       Sat: Recovery ~ 8.1 miles on flat trail & road in 1:07:50
> (8:22); all under 65% for 65%PEavg. 56º avg w/ 48% humidity & 41º
> dewpoint. Slacker Factor: Skipped the race I was supposed to do.
Still
> weak, but getting better, and my fabulous 1-pack abs are back due
to the
> mentioned rapid weight loss.
>
> Ø       Sun: Recovery ~ 8.1 miles on flat trail & road in 1:06:09
> (8:10); 65-70% = 5:22, 70-75% = 23:55, 75-80% = 19:44, 80-85% =
6:46,
> remainder under 65% for 72%PEavg. 59º avg w/ 63% humidity & 43º
> dewpoint. Slacker Factor: Very weak after 5 miles.
>
> Coach MadDog?
>

Thanks!

--- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@...> wrote:
>
> Rengaw, always good to see the improvement year over year.  Good
job.
>
> Kurt
>
> --- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@> wrote:
> >
> > I ran the In Training for the Peachtree 5K this morning.  My goal
was
> > to run faster than last year, 25:01.  The course was completely
> > different this year, so I can't compare apples to apples.  But I
ran a
> > 24:44.  Not too bad.
> >
> > Mile 1:  8:20
> > Mile 2:  7:36
> > Mile 3:  8:07
> > Mile .1: 0:41
> >
> > My next race will probably be June 17, Father's Day 4 Miler,
which
> > should give me a good idea of my fitness for the Peachtree Road
Race
> > 10K on July 4.
> >
> > Rengaw
> >
>

Rengaw, always good to see the improvement year over year.  Good job.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...> wrote:
>
> I ran the In Training for the Peachtree 5K this morning.  My goal was
> to run faster than last year, 25:01.  The course was completely
> different this year, so I can't compare apples to apples.  But I ran a
> 24:44.  Not too bad.
>
> Mile 1:  8:20
> Mile 2:  7:36
> Mile 3:  8:07
> Mile .1: 0:41
>
> My next race will probably be June 17, Father's Day 4 Miler, which
> should give me a good idea of my fitness for the Peachtree Road Race
> 10K on July 4.
>
> Rengaw
>

Target Events: Toronto Waterfront Marathon (9/30/07)

Race Results: Click Here

Current Objectives: Get my base consistency to 70+ mpw & my weight consistently under 128 lbs.

Week in Review: 21.8 miles over 4 days (32.3 over 5 days prev week), endurance strength at 31 mpw (35 prev week); 8:25 avg pace (8:14 prev week); 67% PEavg (70 prev week). 1:007.1 miles ytd. Weight 126 lbs (131 prev week); Body fat = 9% (8.5 prev week).

Ø       Mon: Inactive Rest ~ Slacker Factor: Stomach virus.

Ø       Tue: Inactive Rest ~ Slacker Factor: Stomach.

Ø       Wed: Recovery ~ 4.1 miles on flat trail & road in 35:44 (8:43); 65-70% = 6:56, 70-75% = 11:10, 75-80% = 14:22, remainder under 65% for 71%PEavg. 71º avg w/ 73% humidity & 61º dewpoint. Slacker Factor: Stomach, dehydration, loss of muscle mass, & general weakness.

Ø       Thu: Non-Starter ~ 1.5 miles on flat trail in 12:35 (8:23); 65-70% = 1:15, remainder under 65% for 58%PEavg. 59º avg w/ 68% humidity & 48º dewpoint. Slacker Factor: Couldn't get started due to above symptoms.

Ø       Fri: Inactive Rest ~ Slacker Factor: Stomach.

Ø       Sat: Recovery ~ 8.1 miles on flat trail & road in 1:07:50 (8:22); all under 65% for 65%PEavg. 56º avg w/ 48% humidity & 41º dewpoint. Slacker Factor: Skipped the race I was supposed to do. Still weak, but getting better, and my fabulous 1-pack abs are back due to the mentioned rapid weight loss.

Ø       Sun: Recovery ~ 8.1 miles on flat trail & road in 1:06:09 (8:10); 65-70% = 5:22, 70-75% = 23:55, 75-80% = 19:44, 80-85% = 6:46, remainder under 65% for 72%PEavg. 59º avg w/ 63% humidity & 43º dewpoint. Slacker Factor: Very weak after 5 miles.

Coach MadDog?