Target Events: Illinois River to River Relay - 19&20 Apr (click 4
website <http://rrr.olm.net/> ), and Twin Cities Marathon – 5 Oct
(click 4 website <http://www.mtcmarathon.org/>  Note: the elite
master's recruiter has already confirmed I'm being taken care of
once again).

Race Results: Click Here <http://www.fleetfeetatlanta.com/mizjimd.htm>

Current Objectives: Restore my base & slow down my slowdown!

Week in Review: 33.4 miles over 6 days (42.5 miles over 6 days prev
week), endurance strength at 42 mpw (46 prev week); 8:03 avg pace (8:11
prev week); 64%PEavg (67 prev week). 391.8 miles ytd. Weight 130.5 lbs
(130 prev week); Body fat = 9% (8.5 prev week).

Ø       Mon: Hills ~ 6 miles on Kennesaw Mtn Battlefield trails in
49:10 (8:12); 65-70% = 15:28, 70-75% = 18:32, 75-80% = 1:52, remainder
under 65% for 67%PEavg. 44º avg w/ 82% humidity & 39º dewpoint.
Slacker Factor: None.

Ø       Tue: Inactive Recovery ~ Slacker Factor: Attack of the big
toe monster (gout).

Ø       Wed: Easy ~ 4.1 miles on flat trail & road in 34:18 (8:22);
65-70%= 16:58, remainder under 65% for 64%PEavg. 29º avg w/ 56%
humidity & 16º dewpoint. Slacker Factor: Toe.

Ø       Thu AM: Easy ~ 4.1 miles on flat trail & road in 34:36
(8:26); 65-70%= 4:08, remainder under 65% for 63%PEavg. 25º avg w/
72% humidity & 17º dewpoint. Slacker Factor: Toe.

Ø       Thu PM: Easy ~ 5 miles on rolling road in 41:42 (8:20);
65-70% = 16:00, 70-75% = 13:36, 75-80% = 2:50, remainder under 65% for
67%PEavg. 47º avg w/ 33% humidity & 19º dewpoint. Slacker Factor:
Toe.

Ø      Fri: Active Rest ~ 3.1 miles on flat trail in 24:26 (7:53);
65-70%= 7:23, remainder under 65% for 54%PEavg. 38º avg w/ 61%
humidity & 26º dewpoint. Slacker Factor: Toe.

Ø       Sat: Speed(?) Work ~ 7 miles including the Chattahoochee Road
Runners 10K in 43:30 (7:01); 65-70% = 0:20, 70-75% = 2:44, 75-80% =
35:15, 80-85% = 4:14, 85-90% = 0:16, remainder under 65% for 78%PEavg.
48º avg w/ 89% humidity & 45º dewpoint. Age graded performance =
83.39%. 2nd in 65-69 Div. Slacker Factor: Toe.

Ø      Sun: Recovery ~ 4.1 miles on flat trail & road in 34:42
(8:28); 65-70% = all under 65% for 57%PEavg. 38º avg w/ 63% humidity
& 34º dewpoint. Slacker Factor: None.
Question of the Week Do you know what "functional threshold" feels like?
This effort corresponds to running a marathon (75%PE for most). You
should know exactly what this intensity feels like; regardless of the
event you are training for.
Coach MadDog?



[Non-text portions of this message have been removed]

Good job Rengaw,  always nice to break a goal.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...> wrote:
>
> I ran the Charles Harris 10K on Saturday in 48:04.
>
> My goals were to break 50:00 to qualify for Time Group 1A, and to beat
> my qualifying time from last year of 49:17 (run on a different course).
>
> This was part of my training for the ING Half on March 30.
>
> Rengaw
>

As mentioned, the new finish will be at Juniper and Ponce de Leon.
This allows the staging area for the start to remain in tact (with some
slight adjustments) along with most of the course remaining the same.
The runners will still turn left (east) on 10th and then south on
Juniper.  After crossing the finish line, runners will walk one block
south on Juniper, turn east on North Avenue for one block and then turn
south on Piedmont Avenue to receive their water and t-shirts, then
arrive at the Civic Center parking area where the awards stage, family
meeting area, and sponsor village will be located.
}:9|

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...> wrote:
> Go to the 'Files' section of this site and download "Finish
Route.pdf"
> to see where the actual 2008 Peachtree 10K finish line will be.

I ran the Charles Harris 10K on Saturday in 48:04.

My goals were to break 50:00 to qualify for Time Group 1A, and to beat
my qualifying time from last year of 49:17 (run on a different course).

This was part of my training for the ING Half on March 30.

Rengaw

Target Events: Illinois River to River Relay - 19&20 Apr (click 4
website <http://rrr.olm.net/> ), and Twin Cities Marathon – 5 Oct
(click 4 website <http://www.mtcmarathon.org/>  Note: the elite
master's recruiter has already confirmed I'm being taken care of
once again).

Race Results: Click Here <http://www.fleetfeetatlanta.com/mizjimd.htm>

Current Objectives: Restore my base & slow down my slowdown!

Week in Review: 42.5 miles over 6 days (49.5 miles over 7 days prev
week), endurance strength at 46 mpw (48 prev week); 8:11 avg pace (7:55
prev week); 67%PEavg (68 prev week). 358.4 miles ytd. Weight 130 lbs
(130 prev week); Body fat = 8.5% (8.5 prev week).

Ø       Mon: Recovery ~ 4.1 miles on flat trail & road in 34:11
(8:20); 65-70% = 14:10, remainder under 65% for 63%PEavg. 45º avg w/
70% humidity & 36º dewpoint. Slacker Factor: None.

Ø       Tue: Hills ~ 6 miles on Kennesaw Mtn Battlefield trails in
49:38 (8:16); 65-70% = 16:58, 70-75% = 10:03, remainder under 65% for
64%PEavg. 39º avg w/ 53% humidity & 24º dewpoint. Slacker Factor:
None.

Ø       Wed AM: Recovery ~ 3.1 miles on flat trail in 25:00 (8:04);
all under 65% for 63%PEavg. 40º avg w/ 56% humidity & 26º
dewpoint. Slacker Factor: None.

Ø       Wed PM: Easy ~ 5 miles on rolling road in 39:33 (7:55);
65-70% = 9:01, 70-75% = 22:42, 75-80% = 3:15, remainder under 65% for
69%PEavg. 58º avg w/ 26% humidity & 23º dewpoint. Slacker Factor:
None.

Ø       Thu: Easy ~ 8.1 miles on flat trail & road in 1:06:17 (8:11);
65-70% = 15:06, 70-75% = 25:02, remainder under 65% for 70%PEavg. 48º
avg w/ 54% humidity & 32º dewpoint. Slacker Factor: None.

Ø      Fri: Inactive Rest ~ Slacker Factor: None.

Ø       Sat: Easy ~ 8.1 miles on flat trail & road in 1:08:10 (8:25);
65-70% = 16:06, 70-75% = 40:13, remainder under 65% for 69%PEavg. 49º
avg w/ 98% humidity & 48º dewpoint. Slacker Factor: None.

Ø      Sun: Easy ~ 8.1 miles on flat trail & road in 1:03:58 (7:54);
65-70% = 13:58, 70-75% = 41:04, 75-80% = 3:23, remainder under 65% for
70%PEavg. 39º avg w/ 76% humidity & 32º dewpoint. Slacker Factor:
None.
Question of the Week Are you relying too much on numbers? Getting data
is a great way to monitor and assess fitness and training, but never
neglect how you feel. You need to know what any given intensity level
feels like and be able to relate to the numbers you are seeing on your
heart rate monitor.
Coach MadDog?



[Non-text portions of this message have been removed]

Go to the 'Files' section of this site and download "Finish Route.pdf"
to see where the actual 2008 Peachtree 10K finish line will be. Note
that the participants will have an additional mile to walk after
finishing to get their t-shirt, goodies, etc.
}:9|

Target Events: Illinois River to River Relay - 19&20 Apr (click 4
website <http://rrr.olm.net/> ), and Twin Cities Marathon – 5 Oct
(click 4 website <http://www.mtcmarathon.org/> ).

Race Results: Click Here <http://www.fleetfeetatlanta.com/mizjimd.htm>

Current Objectives: Restore my base & slow down my slowdown!

Week in Review: 49.5 miles over 7 days (45.8 miles over 7 days prev
week), endurance strength at 48 mpw (49 prev week); 7:55 avg pace (8:01
prev week); 68%PEavg (67 prev week). 315.9 miles ytd. Weight 130 lbs
(130 prev week); Body fat = 8.5% (9 prev week).

Ø       Mon: Recovery ~ 8.1 miles on flat trail & road in 1:09:01
(8:31); 65-70% = 4:37, remainder under 65% for 60%PEavg. 34º avg w/
32% humidity & 7º dewpoint. Slacker Factor: Upset stomach.

Ø       Tue: Easy ~ 6.1 miles on flat trail & road in 49:43 (8:09);
65-70% = 29:56, 70-75% = 5:09, remainder under 65% for 65%PEavg. 50º
avg w/ 52% humidity & 33º dewpoint. Slacker Factor: None.

Ø       Wed: Easy ~ 8.1 miles on flat trail & road in 1:06:54 (8:16);
65-70% = 24:52, 70-75% = 6:42, remainder under 65% for 65%PEavg. 42º
avg w/ 87% humidity & 39º dewpoint. Slacker Factor: None.

Ø       Thu AM: Easy ~ 6.1 miles on flat trail in 48:26 (7:56);
65-70% = 26:46, 70-75% = 6:19, remainder under 65% for 66%PEavg. 27º
avg w/ 78% humidity & 17º dewpoint. Slacker Factor: None.

Ø       Thu PM: Nutso Easy ~ 5 miles on rolling road in 37:03 (7:25);
65-70% = 3:02, 70-75% = 4:58, 75-80% = 23:11, 80-85% = 1:48, remainder
under 65% for 75%PEavg. 53º avg w/ 32% humidity & 24º dewpoint.
Slacker Factor: None.

Ø      Fri: Recovery ~ 3.1 miles on flat trail & road in 24:08
(7:47); 65-70% = 9:51, 70-75% = 1:01, remainder under 65% for 64%PEavg.
40º avg w/ 62% humidity & 28º dewpoint. Slacker Factor: None.

Ø       Sat: Speed(?) Work ~ 4 miles including the Hearts & Soles 5K
in 21:36 (6:58); 65-70% = 0:12, 70-75% = 0:28, 75-80% = 7:52, 80-85% =
11:14, 85-90% = 1:41, remainder under 65% for 80%PEavg. 49º avg w/
86% humidity & 45º dewpoint. Age graded performance = 80.68%. 1st in
65-69 Div. Slacker Factor: Upset stomach (too much Valentine candy).

Ø      Sun: ATC Masters Team Social ~ 9 miles rolling to very hilly
road in 1:11:54 (7:59); 65-70% = 8:04, 70-75% = 30:37, 75=80% = 28:04,
80-85% = 0:52, remainder under 65% for 73%PEavg. 52º avg w/ 77%
humidity & 45º dewpoint. Slacker Factor: None.
Question of the Week Are you training too easy? Conversely to last weeks
tip, spending all of your training time below 70%PE will not allow you
to get the most out of your training time. To get the best use of your
aerobic training, spend most of your endurance training time between 70
and 75%PE. Also, when it is time to do harder threshold and anaerobic
efforts be sure to hit the prescribed intensity!
Coach MadDog?



[Non-text portions of this message have been removed]

Target Events: Illinois River to River Relay - 19&20 Apr (click 4
website <http://rrr.olm.net/> ), and Twin Cities Marathon – 5 Oct
(click 4 website <http://www.mtcmarathon.org/> ).

Race Results: Click Here <http://www.fleetfeetatlanta.com/mizjimd.htm>

Current Objectives: Restore my base & slow down my slowdown!

Week in Review: 45.8 miles over 7 days (48.5 miles over 7 days prev
week), endurance strength at 49 mpw (50 prev week); 8:01 avg pace (8:07
prev week); 67%PEavg (69 prev week). 266.4 miles ytd. Weight 130 lbs
(130 prev week); Body fat = 9% (8.5 prev week).

Ø       Mon: Recovery ~ 6.1 miles on flat trail & road in 50:26
(8:16); 65-70% = 29:29, 70-75% = 4:04, remainder under 65% for 65%PEavg.
50º avg w/ 83% humidity & 46º dewpoint. Slacker Factor: None.

Ø       Tue: Easy ~ 11.2 miles on flat trail & road in 1:30:21
(8:04); 65-70% = 25:36, 70-75% = 9:48, remainder under 65% for 67%PEavg.
52º avg w/ 93% humidity & 50º dewpoint. Slacker Factor: None.

Ø       Wed: Nutso Easy ~ 5 miles on rolling road in 39:32 (7:54);
65-70% = 0:52, 70-75% = 4:42, 75-80% = 8:24, 85-90% = 5:56, 90-95% =
8:10, remainder under 65% for 67%PEavg. 63º avg w/ 38% humidity &
37º dewpoint. Slacker Factor: Toe (gout).

Ø       Thu AM: Recovery ~ 3.1 miles on flat trail in 24:54 (8:02);
65-70% = 7:31, 70-75% = 1:56, remainder under 65% for 63%PEavg. 35º
avg w/ 79% humidity & 28º dewpoint. Slacker Factor: Toe.

Ø       Thu PM: Easy ~ 5 miles on rolling road in 40:45 (8:09);
65-70% = 17:59, 70-75% = 0:58, remainder under 65% for 63%PEavg. 47º
avg w/ 48% humidity & 28º dewpoint. Slacker Factor: None.

Ø      Fri: Active Rest ~ 3.1 miles on flat trail & road in 24:51
(8:01); 65-70% = 10:34, 70-75% = 3:19, remainder under 65% for 65%PEavg.
45º avg w/ 81% humidity & 32º dewpoint. Slacker Factor: None.

Ø       Sat: 1-Hour Track Race ~ 8.22 miles at Emory University
(7:18); false signal kept HRM out of use, est. 78%PEavg. 43º avg w/
70% humidity & 34º dewpoint. Age graded performance = 81.13%. 1st in
65-69 Div. Slacker Factor: I now know where I am; hope to move
performances up to 84.55% by 5 October.

Ø      Sun: Recovery ~ 4.1 miles on flat trail & road in 34:47
(8:29); 65-70% = 12:30, remainder under 65% for 63%PEavg. 43º avg w/
46% humidity & 23º dewpoint. Slacker Factor: None.
Question of the Week Are you training too hard? While trying to build a
solid endurance base you need to be sure that you are primarily
stressing your aerobic energy system while training. Spending too much
time at or above lactate/anaerobic threshold (80-85%PE) will be
counterproductive to this goal during the base building phase.
Coach MadDog?



[Non-text portions of this message have been removed]

Yahoo! finally got our site's daily Calendar feature working properly.
I suggest y'all start using it again. It's a great backup in case you
get a computer crash, or wish to go back several weeks/months/years to
compare where you were vs. where you are, what works for others, etc.
};9)

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...> wrote:
>
>
> Well, the powers that be at Georgia Tech decided they don't want the
> Peachtree 10K to finish there. I'll give y'all an update when I
> learn what the new relocation consideration will be.

The ATC has moved onto plan b which is the Atlanta Civic Center area.
Details are still being worked out and a plan is yet to be approved.
};9(

Target Events: River to River Relay - 19&20 Apr (click 4 website
<http://rrr.olm.net/> ), and Twin Cities Marathon – 5 Oct (click 4
website <http://www.mtcmarathon.org/> ).

Race Results: Click Here <http://www.fleetfeetatlanta.com/mizjimd.htm>

Current Objectives: Restore my base & slow down my slowdown!

Week in Review: 48.5 miles over 7 days (53.7 miles over 7 days prev
week), endurance strength at 50 mpw (48 prev week); 8:07 avg pace (8:04
prev week); 69%PEavg (70 prev week). 220.6 miles ytd. Weight 130 lbs
(129 prev week); Body fat = 8.5% (8 prev week).

Ø       Mon: Hills ~ 6 miles on Kennesaw Mtn Battlefield trails in
48:46 (8:08); 65-70% = 9:54, 70-75% = 19:20, 75-80% = 10:26, remainder
under 65% for 68%PEavg. 36º avg w/ 54% humidity & 25º dewpoint.
Slacker Factor: Toe.

Ø       Tue: Recovery ~ 4.1 miles on flat trail & road in 33:44
(8:14); 65-70% = 5:36, 70-75% = 9:48, 75-80% = 5:39, remainder under 65%
for 71%PEavg. 43º avg w/ 61% humidity & 30º dewpoint. Slacker
Factor: None.

Ø       Wed: Hill ~ 6 miles (2 X up/dwn Kennesaw Battlefield Mtn Rd)
in 48:06 (8:01); 65-70% = 4:16, 70-75% = 20:46, 75-80% = 21:26,
remainder under 65% for 74%PEavg. 32º avg w/ 47% humidity & 15º
dewpoint. Slacker Factor: Twisted knee at end of workout.

Ø       Thu AM: Easy ~ 8.1 miles on flat trail & road in 1:05:15
(8:03); 65-70% = 10:58, 70-75% = 43:09, remainder under 65% for
69%PEavg. 39º avg w/ 33% humidity & 12º dewpoint. Slacker Factor:
Knee.

Ø       Thu PM: Easy ~ 5 miles on rolling road in 39:27 (7:53);
65-70% = 3:18, 70-75% = 20:51, 75-80% = 13:49, remainder under 65% for
72%PEavg. 40º avg w/ 100% humidity (rain) & 32º dewpoint. Slacker
Factor: None.

Ø      Fri: Active Rest ~ 3.1 miles on flat trail & road in 25:43
(8:18); 65-70% = 5:56, remainder under 65% for 62%PEavg. 41º avg w/
93% humidity & 41º dewpoint. Slacker Factor: None.

Ø       Sat: Easy ~ 8.1 miles on flat trail & road in 1:06:17 (8:11);
65-70% = 15:06, 70-75% = 25:02, remainder under 65% for 70%PEavg. 32º
avg w/ 89% humidity & 28º dewpoint. Slacker Factor: None.

Ø      Sun: Striders ~ 8.1 miles on flat trail & road in 1:04:31
(7:58) w/ 14X33 sec striders; 65-70% = 7:48, 70-75% = 33:29, 75-80% =
8:24, remainder under 65% for 69%PEavg. 37º avg w/ 82% humidity &
32º dewpoint. Slacker Factor: None.
Question of the Week Are you following a training plan? For the best
chance of reaching your goals and seeing steady improvement you must do
your best to: follow a training plan, analyze your progress vs.
expectations regularly, and stick to the plan (as created/updated) as
much as possible.
Coach MadDog?



[Non-text portions of this message have been removed]

Well, the powers that be at Georgia Tech decided they don't want the
Peachtree 10K to finish there. I'll give y'all an update when I
learn what the new relocation consideration will be.

}:9(

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...> wrote:
> It currently appears that the Atlanta Track Club's #1 Peachtree 10K
> finish line relocation consideration is at the Georgia Tech campus. If
> this selection holds true it should have little, if any affect, on the
> event starting from Lenox Square.
> };9)



[Non-text portions of this message have been removed]

> Did they decide that he died from a heart defect?

Everything I've seen and read to date about the cause has be
inconclusive.  No publicly known answers yet.

Keep running...
- BK.

Did they decide that he died from a heart defect?
julie b


> It would be a thrill for any runner to make it into Runner's World or
> Running Times magazine.  I made both!  Not for my running,
> unfortunately, but I made them.
>
> The first is unfortunate, and in regards to the tragic death of Ryan
> Shay at the Olympic Trials.  If you have Runner's World Feb '08
> issue, and look on page 94 there is the picture of the people
> attending to Ryan... and if you look through the dark window of the
> NYFD truck you will see a guy in a blue jacket with white stripes...
> that is me.  This was an emotional shock, and if you recall in my
> brief summary of that event, that shortly after this picture was
> taken I took a walk in the park and prayed as I struggled in response
> to seeing this tragedy.
>
> The second, in Running Times March '08 issue, at the other emotional
> extreme.  Look on page 67, and you'll see an airiel shot of the lead
> pack.  In the upper right-hand corner right behind the guy on the
> bike, I am taking a picture of the lead pack... again, look for the
> guy in the blue jacket with white stripes, white hat.  That's me.
>
> Small, but me.  You'd have to know that I was there, at those spots,
> and what I was wearing to even know.  My brother and brother-in-law
> were bummed, that in both shots they weren't with me at the time.
>
> Maybe one of these days, I'll make the magazine for my running?
> (hee... hee...)
>
> Keep running (and I'll sign autographs if you want... hee...
> hee...)...
> - BK.
>
>

It would be a thrill for any runner to make it into Runner's World or
Running Times magazine.  I made both!  Not for my running,
unfortunately, but I made them.

The first is unfortunate, and in regards to the tragic death of Ryan
Shay at the Olympic Trials.  If you have Runner's World Feb '08
issue, and look on page 94 there is the picture of the people
attending to Ryan... and if you look through the dark window of the
NYFD truck you will see a guy in a blue jacket with white stripes...
that is me.  This was an emotional shock, and if you recall in my
brief summary of that event, that shortly after this picture was
taken I took a walk in the park and prayed as I struggled in response
to seeing this tragedy.

The second, in Running Times March '08 issue, at the other emotional
extreme.  Look on page 67, and you'll see an airiel shot of the lead
pack.  In the upper right-hand corner right behind the guy on the
bike, I am taking a picture of the lead pack... again, look for the
guy in the blue jacket with white stripes, white hat.  That's me.

Small, but me.  You'd have to know that I was there, at those spots,
and what I was wearing to even know.  My brother and brother-in-law
were bummed, that in both shots they weren't with me at the time.

Maybe one of these days, I'll make the magazine for my running?
(hee... hee...)

Keep running (and I'll sign autographs if you want... hee...
hee...)...
- BK.

Target Events: River to River Relay - 19&20 Apr (click 4 website), and Twin Cities Marathon – 5 Oct (click 4 website).

Race Results: Click Here

Current Objectives: Restore my base & slow down my slowdown!

Week in Review: 53.7 miles over 7 days (47 miles over 6 days prev week), endurance strength at 48 mpw (41 prev week); 8:04 avg pace (8:14 prev week); 70%PEavg (68 prev week). 172.1 miles ytd. Weight 129 lbs (129 prev week); Body fat = 8% (8 prev week).

Ø       Mon: Easy ~ 8.1 miles on flat trail & road in 1:06:56 (8:16); 65-70% = 47:36, 70-75% = 10:09, remainder under 65% for 66%PEavg. 22º avg w/ 42% humidity & 2º dewpoint. Slacker Factor: Arthritic knee.

Ø       Tue: Easy ~ 8.1 miles on flat trail & road in 1:07:57 (8:23); 65-70% = 45:39, remainder under 65% for 69%PEavg. 32º avg w/ 59% humidity & 21º dewpoint. Slacker Factor: Knee.

Ø       Wed AM: Tempo ~ 6.1 miles on flat trail & road in 47:25 (7:46); 65-70% = 2:16, 70-75% = 20:58, 75-80% = 20:42, remainder under 65% for 73%PEavg. Middle 4 @ 75%PEavg (7:38). 37º avg w/ 91% humidity & 35º dewpoint. Slacker Factor: Bad toe (gout) still keeps me from pushing off properly, shortening my stride.

Ø       Wed PM: Tempo ~ 5 miles on rolling road in 36:30 (7:18); 65-70% = 1:28, 70-75% = 4:31, 75-80% = 27:22, 80-85% = 1:37, remainder under 65% for 75%PEavg. 42º avg w/ 78% humidity & 36º dewpoint. Slacker Factor: Toe.

Ø       Thu: Easy ~ 4.1 miles on flat trail & road in 32:40 (7:58); 65-70% = 1:54, 70-75% = 16:24, remainder under 65% for 71%PEavg. 37º avg w/ 76% humidity & 32º dewpoint. Slacker Factor: Toe; started wearing my orthotics which were designed to accommodate this on again/off again condition.

Ø      Fri: Easy ~ 8.1 miles on flat trail & road in 1:07:51 (8:23); 65-70% = 46:23, 70-75% = 2:19, remainder under 65% for 67%PEavg. 23º avg w/ 57% humidity & 10º dewpoint. Slacker Factor: Toe.

Ø       Sat: Easy ~ 8.1 miles on flat trail & road in 1:05:00 (8:01); 65-70% = 10:26, 70-75% = 32:54, 75-80% = 5:36, remainder under 65% for 68%PEavg. 34º avg w/ 75% humidity & 27º dewpoint. Slacker Factor: Toe.

Ø      Sun: Easy ~ 6.1 miles on flat trail & road in 48:04 (7:53); 65-70% = 5:46, 70-75% = 23:29, 75-80% = 14:44, remainder under 65% for 72%PEavg. 37º avg w/ 82% humidity & 32º dewpoint. Slacker Factor: Toe.

Question of the Week

Do you have a set of clearly defined goals that give your training direction and purpose? Goals can range from anything such as losing weight or completing a run of x number of miles to winning you division in a race or even a national championship.

Coach MadDog?

Sun: 4.0
Tue: 4.0
Thu: 3.0
Sat: 4.1

Total: 15.1

I wimped out on Saturday and did not do my planned 11 miles.  I was
tired before I started.  I was going to skip it, so at least I got and
did 4.1!

Rengaw

Target Events: River to River Relay - 19&20 Apr (click 4 website), and Twin Cities Marathon – 5 Oct (click 4 website).

Race Results: Click Here

Current Objectives: Restore my base & slow down my slowdown!

Week in Review: 47 miles over 6 days (42.5 miles over 7 days prev week), endurance strength at 41 mpw (38 prev week); 8:14 avg pace (8:04 prev week); 68%PEavg (68 prev week). 118.4 miles ytd. Weight 129 lbs (129 prev week); Body fat = 8% (8 prev week).

Ø       Mon: Hills ~ 10.5 miles on Kennesaw Mtn Battlefield trails in 1:28:56 (8:28); 65-70% = 31:06, 70-75% = 35:49, 75-80% = 4:26, remainder under 65% for 68%PEavg. 32º avg w/ 62% humidity & 21º dewpoint. Slacker Factor: None.

Ø       Tue: Recovery ~ 5.1 miles on flat trail & road in 42:03 (8:15); 65-70% = 5:44, 70-75% = 25:07, remainder under 65% for 69%PEavg. 34º avg w/ 75% humidity & 25º dewpoint. Slacker Factor: None.

Ø       Wed: Weight Maintenance ~ 4.1 miles on flat trail & road in 34:54 (8:31); 65-70% = 15:30, 70-75% = 3:19, remainder under 65% for 64%PEavg. 36º avg w/ 46% humidity & 17º dewpoint. Slacker Factor: None.

Ø       Thu AM: Easy ~ 8.1 miles on flat trail & road in 1:06:53 (8:15); 65-70% = 47:38, 70-75% = 9:58, remainder under 65% for 66%PEavg. 32º avg w/ 78% humidity & 32º dewpoint. Slacker Factor: None.

Ø       Thu PM: Easy ~ 5 miles on rolling road in 39:01 (7:48); 65-70% = 4:44, 70-75% = 24:25, 75-80% = 7:26, remainder under 65% for 72%PEavg. 38º avg w/ 94% humidity & 37º dewpoint. Slacker Factor: None.

Ø      Fri: Inactive Rest ~ Slacker Factor: None.

Ø       Sat: Easy ~ 8.1 miles on flat trail & road in 1:05:53 (8:08); 65-70% = 5:21, 70-75% = 31:32, 75-80% = 0:14, 80-85% = 0:04, 85-90% = 0:05, 90-95% = 0:05, 95-100% = 0:12, remainder under 65% for 65%PEavg. 35º avg w/ 63% humidity & 23º dewpoint. Slacker Factor: MHR test = 214 (yup, this old man can still get it up!). WooHoo – rain, sleet then snow.

Ø      Sun: Easy ~ 6.1 miles on flat trail & road in 48:16 (7:55); 65-70% = 6:41, 70-75% = 29:10, 75-80% = 6:04, remainder under 65% for 71%PEavg. 16º avg w/ 48% humidity & 2º dewpoint. Slacker Factor: None.

Don't dream of great running accomplishments, stay awake, train and achieve them!

Coach MadDog?

It currently appears that the Atlanta Track Club's #1 Peachtree 10K finish line relocation consideration is at the Georgia Tech campus. If this selection holds true it should have little, if any affect, on the event starting from Lenox Square.

};9)

> --- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner no_reply@
> wrote:
> >
> > Thought it was interesting, but it appears all the large events are
> > getting booted.
> >
> >
> http://www.ajc.com/metro/content/metro/atlanta/stories/2008/01/11/piedmo
> > nt_0112.html?cxntlid=homepage_tab_newstab
>
>
> I found out about this more than two weeks ago from an insider. The ATC
> office staff was actually hoping this would be kept quiet for a long
> time so they wouldn't have to put in any extra work - saying they
> weren't notified in time to adjust … the actual work is
> accomplished by volunteers.
>
> Bottom Line ~ There will be a Peachtree in 2008 and I'll let
> y'all know where the finish will be moved to once the Peachtree
> Committee negotiates a location.
>
> }:9(

Sun: 4 miles Easy run
Tue: 3.2 Miles Tempo run
Thu: 3.5 Miles Tempo run
Sat: 10.1 Miles in 1:30:11

Total: 20.8 miles

Rengaw

Target Events: River to River Relay - 19&20 Apr (click 4 website), and Twin Cities Marathon – 5 Oct (click 4 website).

Race Results: Click Here

Current Objectives: Restore my base & slow down my slowdown!

Week in Review: 42.5 miles over 7 days (33 miles over 6 days prev week), endurance strength at 38 mpw (35 prev week); 8:04 avg pace (8:09 prev week); 68%PEavg (64 prev week). 71.4 miles ytd. Weight 129 lbs (129 prev week); Body fat = 8% (8 prev week).

Ø       Mon: Hills ~ 8 miles on Kennesaw Mtn Battlefield trails in 1:05:04 (8:08); 65-70% = 9:33, 70-75% = 27:21, 75-80% = 14:28, 80-85% = 5:40, remainder under 65% for 71%PEavg. 48º avg w/ 80% humidity & 48º dewpoint. Slacker Factor: None.

Ø       Tue: Recovery ~ 5.1 miles on flat trail & road in 42:15 (8:17); 65-70% = 23:00, 70-75% = 11:17, remainder under 65% for 66%PEavg. 59º avg w/ 90% humidity & 56º dewpoint. Slacker Factor: None.

Ø       Wed: Easy ~ 4.1 miles on flat trail & road in 32:17 (7:52); 65-70% = 8:16, 70-75% = 14:40, 75-80% = 2:36, 80-85% = 0:58, remainder under 65% for 69%PEavg. 56º avg w/ 83% humidity & 51º dewpoint. Slacker Factor: None.

Ø       Thu AM: Hill ~ 3 miles up/dwn (14:38/9:08) Kennesaw Mtn Road in 23:47 (7:56); 65-70% = 0:54, 70-75% = 3:42, 75-80% = 10:46, 80-85% = 6:32, 85-90% = 0:23, remainder under 65% for 76%PEavg. 58º avg w/ 96% humidity & 55º dewpoint. Slacker Factor: None.

Ø       Thu PM: Easy ~ 5 miles on rolling road in 41:24 (8:17); 65-70% = 10:06, 70-75% = 18:06, 75-80% = 9:32, remainder under 65% for 71%PEavg. 65º avg w/ 68% humidity & 54º dewpoint. Slacker Factor: None.

Ø       Fri: Easy ~ 3.1 miles on flat trail & road in 23:58 (7:44); 65-70% = 8:46, remainder under 65% for 64%PEavg. 46º avg w/ 77% humidity & 39º dewpoint. Slacker Factor: None.

Ø      Sat: Easy ~ 8.1 miles on flat trail & road in 1:06:53 (8:15); 65-70% = 47:38, 70-75% = 9:58, remainder under 65% for 66%PEavg. 38º avg w/ 78% humidity & 32º dewpoint. Slacker Factor: None.

Ø      Sun: Easy ~ 6.1 miles on flat trail & road in 49:0 (8:02); 65-70% = 12:20, 70-75% = 29:23, remainder under 65% for 69%PEavg. 46º avg w/ 77% humidity & 42º dewpoint. Slacker Factor: None.

Never make fun of your coach's PR's, insult something he/she cares about instead!

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner <no_reply@...> wrote:
>
> Thought it was interesting, but it appears all the large events are
> getting booted.
>
> http://www.ajc.com/metro/content/metro/atlanta/stories/2008/01/11/piedmo
> nt_0112.html?cxntlid=homepage_tab_newstab

Thought it was interesting, but it appears all the large events are
getting booted.

http://www.ajc.com/metro/content/metro/atlanta/stories/2008/01/11/piedmo
nt_0112.html?cxntlid=homepage_tab_newstab

--- In CoachMadDogBytes@yahoogroups.com, "Cynara" <luv4brazil@...> wrote:
>
> Hi,
> I would prefer not to receive by email every question and answer the members
>
> Ask and answer. I prefer to go to your web site and read them instead.

Cynara ~ It's taken care of.

For everyones information ~ Anyone can change their preferences from the homepage by clicking on Members/their name/etc.

};9)

Mon:   4.1
Tue:   4.0
Wed:   3.3
Sat:   10.1

Total: 21.5

First week of training for the ING Georgia Half Marathon.

Rengaw

Welcome back!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner <no_reply@...>
wrote:
>
> I was only able to get one day in, but my plan is to run every other
> day for a few weeks.  Definitely some soreness today, but there was
no
> surprise in that at all!  Need to shed some weight too!
>

-
Hey Jabber!
Great to see you posting runs again.

John

-- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner <no_reply@...>
wrote:
>
> > Welcome back? };9)
>
> I need to start somewhere, and I need the consistency before I can even
> start any training.
>

> Welcome back? };9)

I need to start somewhere, and I need the consistency before I can even
start any training.

--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner <no_reply@...> wrote:
>
> I was only able to get one day in, but my plan is to run every other
> day for a few weeks. Definitely some soreness today, but there was no
> surprise in that at all! Need to shed some weight too!

Welcome back?

};9)