CoachMadDogBytes : Messages : 13278-13307 of 13617

#13305 From: "Jim Duguay" <ManiacMutt@...>
Date: Fri Jun 27, 2008 5:17 pm
Subject: Re: DogFather’s WEAKly [6/16-6/22] coach_maddog
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--- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@...> wrote:
>
> You will beat him with your mental toughness.

Kent ~ Don't count on it. The first time he (Joe Burgasser) beat me was at Twin Cities. However, I do know his strengths, weaknesses and how to race against him. Getting ready in time to do so is the problem I'm facing.

};9|

#13304 From: "Kent" <ksizer@...>
Date: Fri Jun 27, 2008 3:54 pm
Subject: Re: DogFather’s WEAKly [6/16-6/22] ksizer
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You will beat him with your mental toughness. You already know the
long hill from 21 to 23 is no big deal, but your competitor will fold.
I am having the opposite problem as you - OK quality, but no
consistency. That knee problem in March gave me an excuse to slack off
for a month, and in my idle time we bought a sailboat. Needless to
say, no idle time now. However, I ran a 5K and a 4 mile race about 10
seconds faster than same ones last year and the Green River marathon
in 3:11:44 at 71% PE. OK given the lack of training, but with Twin
Cities only a few months away, your training tip is just what I needed
to make up my mind to find the time.

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@> wrote:
> >
> > Your advice is right on target - again.  Must be looking at my
> > database entries.
>
> Kent ~ My consistency is OK, but I'm having trouble doing it with
> quality. Which I really need because one of my AG competitors from
> Florida, whom I haven't beaten in a long time, is also running the
Twin
> Cities Marathon!
> };9(
>

#13303 From: "Jim Duguay" <ManiacMutt@...>
Date: Fri Jun 27, 2008 1:23 pm
Subject: Re: DogFather’s WEAKly [6/16-6/22] coach_maddog
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--- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@...> wrote:
>
> Your advice is right on target - again.  Must be looking at my
> database entries.

Kent ~ My consistency is OK, but I'm having trouble doing it with
quality. Which I really need because one of my AG competitors from
Florida, whom I haven't beaten in a long time, is also running the Twin
Cities Marathon!
};9(

#13302 From: "Kent" <ksizer@...>
Date: Wed Jun 25, 2008 10:59 pm
Subject: Re: DogFather’s WEAKly [6/16-6/22] ksizer
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Your advice is right on target - again.  Must be looking at my
database entries.

> Question of the Week What is the most important key to achieving your
> potential? It's consistently working on improving your consistency.
> Coach MadDog
>

#13301 From: "Jim Duguay" <ManiacMutt@...>
Date: Sun Jun 22, 2008 1:57 pm
Subject: DogFather’s WEAKly [6/16-6/22] coach_maddog
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Target Events: Twin Cities Marathon – 5 Oct (click 4 website)

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

Week in Review: 44.9 miles over 6 days (45.7 miles over 7 days prev week), endurance strength at 47 mpw (53 prev week); 8:15 avg pace (8:05 prev week); 65%PEavg (66 prev week). 1070.2 miles ytd; Weight 127 lbs (127 prev week); Body fat = 8.5% (8.5 prev week).

Ø Mon: Inactive Recovery ~ Slacker Factor: Bad knee wouldn't let me get started.

Ø Tue: Recovery ~ 6.1 miles on flat trail & road in 50:13 (8:14) 65-70% = 20:15, 70-75% = 10:22, 75-80% = 1:00, remainder under 65% for 65%PEavg. 73º avg w/ 66% humidity & 60º dewpoint. Slacker Factor: Knee.

Ø Wed: Easy ~ 6 miles on rolling to hilly roads in 50:49 (8:28) 65-70% = 16:41, 70-75% = 11:36, 75-80% = 2:44, remainder under 65% for 65%PEavg. 82º avg w/ 30% humidity & 48º dewpoint. Slacker Factor: Knee.

Ø Thu AM: Recovery ~ 4.1 miles on flat trail & road in 33:02 (8:03) 65-70% = 18:03, remainder under 65% for 63%PEavg. 67º avg w/ 65% humidity & 52º dewpoint. Slacker Factor: Knee.

Ø Thu PM: Easy ~ 5 miles on rolling road in 40:28 (8:06) 65-70% = 13:06, 70-75% = 7:19, 75-80% = 8:51, remainder under 65% for 68%PEavg. 84º avg w/ 23% humidity & 43º dewpoint. Slacker Factor: Knee.

Ø Fri: Active Rest ~ 4.1 miles on flat trail & road in 33:03 (8:18) 65-70% = 4:04, remainder under 65% for 59%PEavg. 65º avg w/ 75% humidity & 54º dewpoint. Slacker Factor: Knee.

Ø Sat: Easy ~ 13.5 miles dwn/back on the new Peachtree course in 1:53:26 (8:24) 65-70% = 15:15, 70-75% = 48:03, 75-80% = 22:07, remainder under 65% for 69%PEavg. 71º avg w/ 81% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø Sun: Recovery ~ 6.1 miles on flat trail & road in 48:49 (8:00) 65-70% = 20:09, 70-75% = 18:45, 75-80% = 3:07, remainder under 65% for 68%PEavg. 72º avg w/ 93% humidity & 65º dewpoint. Slacker Factor: Humidity & knee.

Question of the Week

What is the most important key to achieving your potential? It's consistently working on improving your consistency.

Coach MadDog?

#13300 From: "Jim Duguay" <ManiacMutt@...>
Date: Sun Jun 15, 2008 1:56 pm
Subject: DogFather’s WEAKly [6/9-6/15] coach_maddog
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Target Events: Twin Cities Marathon – 5 Oct (click 4 website)

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

Week in Review: 45.7 miles over 7 days (51.1 miles over 6 days prev week), endurance strength at 53 mpw (49 prev week); 8:05 avg pace (8:01 prev week); 66%PEavg (70 prev week). 1025.3 miles ytd; Weight 127 lbs (126 prev week); Body fat = 8.5% (8.5 prev week).

Ø Mon: Recovery ~ 5.1 miles on flat trail & road in 43:15 (8:29) 65-70% = 9:43, remainder under 65% for 61%PEavg. 77º avg w/ 89% humidity & 68º dewpoint. Slacker Factor: Humidity.

Ø Tue: Easy ~ 8.1 miles on flat trail & road in 1:06:58 (8:16) 65-70% = 15:28, 70-75% = 0:16, remainder under 65% for 62%PEavg. 77º avg w/ 90% humidity & 66º dewpoint. Slacker Factor: Humidity.

Ø Wed: Easy ~ 8.3 miles on rolling to hilly roads in 1:10:53 (8:32) 65-70% = 21:27, 70-75% = 7:25, 75-80% = 0:52, remainder under 65% for 63%PEavg. 89º avg w/ 62% humidity & 65º dewpoint. Slacker Factor: None.

Ø Thu: Easy ~ 7.1 miles on rolling road in 57:16 (8:04) 65-70% = 18:35, 70-75% = 19:54, 75-80% = 0:40, remainder under 65% for 66%PEavg. 90º avg w/ 48% humidity & 64º dewpoint. Slacker Factor: None.

Ø Fri: Recovery ~ 4.1 miles on flat trail & road in 33:00 (8:03) 65-70% = 9:00, remainder under 65% for 63%PEavg. 72º avg w/ 78% humidity & 64º dewpoint. Slacker Factor: None.

Ø Sat: Nutso Easy ~ 8 miles on mostly flat road in 1:02:18 (7:47) 65-70% = 15:53, 70-75% = 29:24, 75-80% = 3:38, remainder under 65% for 68%PEavg. 72º avg w/ 100% humidity & 72º dewpoint. Slacker Factor: Humidity and a badly tweaked knee (trying to time my run to coincide with my wife's transitions) at the West Point Lake Triathlon (Olympic distance) in LaGrange, GA. She won the 60+ division.

Ø Sun: Survival ~ 5 miles on rolling road, including the Father's Day 4 Mile race in 29:37 (7:24) 65-70% = 0:42, 70-75% = 3:04, 75-80% = 11:01, 80-85% = 13:57, 85-90% = 0:02, remainder below 65% for 78%PEavg. 72º avg w/ 89% humidity & 67º dewpoint. Slacker Factor: Bad knee almost kept me from getting started. Started at the back of the pack, passed my opposition shortly before mile-1 and held on long enough to win the 65-69 Div. (76.86% WMA age-graded factor).

Question of the Week

Are you serious about achieving your training goal? Serious athletes require a serious training plan.

Coach MadDog?

#13299 From: "rengaw99" <rengaw99@...>
Date: Tue Jun 10, 2008 8:43 pm
Subject: Re: Heat Acclimation rengaw99
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Hopefully narrower won't be as bad for me being in time group 1A, but
the Group 9 folks will be squeezed!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@...> wrote:
>
>
>
> --- In CoachMadDogBytes@yahoogroups.com, "rengaw999" <rengaw999@>
> wrote:
> >
> > How long does it take? I did not run much in April and May and am
back
> > at it in getting ready for the Peachtree. I ran on Saturday
morning
> > and I really felt the heat and humidity.
> >
> > Assuming I run 3-4 days a week (Sat. Morn, Tues and/or Weds.
> > Afternoons, and Sunday Afternoon) will I be properly acclimated by
> July
> > 4?
> >
> > By the way coach, I was able to get my rengaw99 e-mail back from
the
> > hacker so I will re-join the group using that address.
>
>
> Rengaw ~ We're all different; meaning we adapt at different rates.
> So, I can't say whether you'll acclimate in time for Peachtree.
> However, it usually takes about three weeks; providing one is
training
> consistently and appropriately (effort) in the affected
environmental
> conditions. The excessive heat and humidity will also impinge on
your
> training for an additional three weeks (est.), due to the weeks
involved
> trying to adapt.
>
> Note: Be aware that the new route on Juniper will provide a much
tougher
> last mile than 10th Street; uphill and narrower.
>
> Bottom Line ~ It's the reason we call it Hotlanta.
>
> };9)
>

Reply | Forward | Messages in this Topic (3)

#13298 From: "Jim Duguay" <ManiacMutt@...>
Date: Tue Jun 10, 2008 7:59 pm
Subject: Re: Heat Acclimation coach_maddog
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--- In CoachMadDogBytes@yahoogroups.com, "rengaw999" <rengaw999@...> wrote:
>
> How long does it take? I did not run much in April and May and am back
> at it in getting ready for the Peachtree. I ran on Saturday morning
> and I really felt the heat and humidity.
>
> Assuming I run 3-4 days a week (Sat. Morn, Tues and/or Weds.
> Afternoons, and Sunday Afternoon) will I be properly acclimated by July
> 4?
>
> By the way coach, I was able to get my rengaw99 e-mail back from the
> hacker so I will re-join the group using that address.

Rengaw ~ We're all different; meaning we adapt at different rates. So, I can't say whether you'll acclimate in time for Peachtree. However, it usually takes about three weeks; providing one is training consistently and appropriately (effort) in the affected environmental conditions. The excessive heat and humidity will also impinge on your training for an additional three weeks (est.), due to the weeks involved trying to adapt.

Note: Be aware that the new route on Juniper will provide a much tougher last mile than 10^th Street; uphill and narrower.

Bottom Line ~ It's the reason we call it Hotlanta.

};9)

Reply | Forward | Messages in this Topic (3)

#13297 From: "rengaw999" <rengaw999@...>
Date: Tue Jun 10, 2008 7:31 pm
Subject: Heat Acclimation rengaw999
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How long does it take?  I did not run much in April and May and am back
at it in getting ready for the Peachtree.  I ran on Saturday morning
and I really felt the heat and humidity.

Assuming I run 3-4 days a week (Sat. Morn, Tues and/or Weds.
Afternoons, and Sunday Afternoon) will I be properly acclimated by July
4?

By the way coach, I was able to get my rengaw99 e-mail back from the
hacker so I will re-join the group using that address.

Thanks,

Rengaw

Reply | Forward | Messages in this Topic (3)

#13296 From: "Jim Duguay" <ManiacMutt@...>
Date: Sun Jun 8, 2008 4:04 pm
Subject: DogFather’s WEAKly [6/2-6/8] coach_maddog
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Target Events: Twin Cities Marathon – 5 Oct (click 4 website)

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

Week in Review: 51.1 miles over 6 days (60.9 miles over 7 days prev week), endurance strength at 49 mpw (44 prev week); 8:01 avg pace (8:08 prev week); 70%PEavg (67 prev week). 979.6 miles ytd. Weight 126 lbs (127.5 prev week); Body fat = 8.5% (8 prev week).

Ø Mon: Recovery ~ 4.1 miles on flat trail & road in 33:12 (8:06) 65-70% = 12:54, 70-75% = 1:54, remainder under 65% for 69%PEavg. 67º avg w/ 94% humidity & 64º dewpoint. Slacker Factor: Humidity.

Ø Tue: Recovery ~ 6.1 miles on flat trail & road in 50:55 (8:21) 65-70% = 8:34, 70-75% = 0:47, remainder under 65% for 61%PEavg. 70º avg w/ 89% humidity & 65º dewpoint. Slacker Factor: Cut run short to get to meeting on time.

Ø Wed AM: Easy ~ 4.1 miles on flat trail & road in 33:11 (8:06) 65-70% = 13:34, 70-75% = 10:13, remainder under 65% for 65%PEavg. 75º avg w/ 88% humidity & 70º dewpoint. Slacker Factor: None.

Ø Wed PM: Easy ~ 6.1 miles on rolling to hilly roads in 49:06 (8:03) 65-70% = 9:54, 70-75% = 22:09, 75-80% = 3:38, remainder under 65% for 68%PEavg. 91º avg w/ 48% humidity & 68º dewpoint. Slacker Factor: Heat.

Ø Thu AM: Recovery ~ 4.1 miles on flat trail & road in 33:52 (8:16) 65-70% = 12:48, 70-75% = 1:54, remainder under 65% for 64%PEavg. 75º avg w/ 90% humidity & 72º dewpoint. Slacker Factor: None.

Ø Thu PM: Easy ~ 7.1 miles on rolling road in 58:08 (8:11) 65-70% = 12:10, 70-75% = 12:06, 75-80% = 13:44, remainder under 65% for 67%PEavg. 92º avg w/ 41% humidity & 64º dewpoint. Slacker Factor: Heat.

Ø Fri: Inactive Rest ~ Slacker Factor: Not over the last two days of running in the 90s.

Ø Sat: Speed(?) Work ~ 4 miles on flat track, including the Track & Field Classic 3000m race in 12:46 (6:52) 65-70% = 0:00, 70-75% = 0:24, 75-80% = 1:19, 80-85% = 5:29, 85-90% = 5:06, remainder above 90% for 86%PEavg. 79º avg w/ 93% humidity & 72º dewpoint. Slacker Factor: Ran a tactical race by opening up a decent lead, and then only running fast enough to win the 65-69 Div. This was due to the oppressive heat & humidity (77.6% WMA age-graded factor). As stated before: "The shorter the distance – the worst my performance!"

Ø Sun: Hills ~ 15.5 miles down & back on new Peachtree course in 2:11:47 (8:30) 65-70%= 31:40, 70-75% = 28:46, 75-80% = 43:29, 80-85% = 7:37, remainder under 65% for 71%PEavg. 88º avg w/ 88% humidity & 70º dewpoint. Slacker Factor: Heat, humidity & dehydration.

Question of the Week

Are you having fun? Never forget to have fun training and competing. After all, isn't this the primary reason we do it in the first place?

Coach MadDog?

#13295 From: "Jim Duguay" <ManiacMutt@...>
Date: Fri Jun 6, 2008 7:54 pm
Subject: Sweat Analyzing Shirt coach_maddog
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A Swiss company named Biotex is planning to integrate wireless biosensors in garments that could help athletes and diabetics asses sodium, potassium and chloride levels in their sweat samples. Unlike existing technology, these sensors would collect data in real time and either store it or deliver it to wireless devices for immediate analysis.

Obviously, this type of technology would give runners the advantage of knowing exactly when they need to replenish nutrients in order to maintain or increase performance. The project is currently in the testing phase, but if all goes well these garments could make their way into our sweaty hands sometime in the near future.

}:90

#13294 From: "Jim Duguay" <ManiacMutt@...>
Date: Sun Jun 1, 2008 4:08 pm
Subject: DogFather’s WEAKly [5/26-6/1] coach_maddog
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Target Events: Twin Cities Marathon – 5 Oct (click 4 website)

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

Week in Review: 60.9 miles over 7 days (36.4 miles over 5 days prev week), endurance strength at 44 mpw (40 prev week); 8:08 avg pace (8:09 prev week); 67%PEavg (66 prev week). 928.5 miles ytd. Weight 127.5 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø Mon: Hills ~ 13 miles down & back on very hilly Peachtree course in 1:51:09 (8:33) 65-70%= 24:00, 70-75% = 24:46, 75-80% = 29:37, remainder under 65% for 69%PEavg. 70º avg w/ 73% humidity & 61º dewpoint. Slacker Factor: Hamstring tightened during 2^nd half of run.

Ø Tue: Recovery ~ 6.1 miles on flat trail & road in 48:19 (7:55) 65-70% = 18:35, 70-75% = 22:37, 75-80% = 1:10, remainder under 65% for 68%PEavg. 68º avg w/ 81% humidity & 63º dewpoint. Slacker Factor: Hamstring.

Ø Wed: Easy ~ 5 miles on mostly flat road in 40:34 (8:07) 65-70% = 11:10, 70-75% = 11:05, 75-80% = 1:32, remainder under 65% for 65%PEavg. 76º avg w/ 71% humidity & 66º dewpoint. Slacker Factor: None.

Ø Thu AM: Easy ~ 4.1 miles on flat trail & road in 33:33 (8:11) 65-70% = 9:06, 70-75% = 1:02, remainder under 65% for 62%PEavg. 58º avg w/ 87% humidity & 56º dewpoint. Slacker Factor: None.

Ø Thu PM: Easy ~ 7.1 miles on rolling road in 57:08 (8:03) 65-70% = 21:05, 70-75% = 17:11, 75-80% = 1:34, remainder under 65% for 66%PEavg. 75º avg w/ 65% humidity & 63º dewpoint. Slacker Factor: None.

Ø Fri: Active Rest ~ 5.1 miles on flat trail & road in 42:32 (8:20) 65-70% = 6:45, remainder under 65% for 61%PEavg. 65º avg w/ 93% humidity & 62º dewpoint. Slacker Factor: None.

Ø Sat: Easy ~ 8.1 miles on flat trail & road in 1:03:57 (7:54) 65-70%= 12:33, 70-75% = 26:25, 75-80% = 12:42, remainder under 65% for 68%PEavg. 73º avg w/ 78% humidity & 84º dewpoint. Slacker Factor: None.

Ø Sun: Hills ~ 12.4 miles down & back on old Peachtree course in 1:39:43 (8:02) 65-70%= 24:08, 70-75% = 22:27, 75-80% = 39:45, 80-85% = 1:44, remainder under 65% for 71%PEavg. 71º avg w/ 90% humidity & 67º dewpoint. Slacker Factor: None.

Question of the Week

Are you training your limiters? It is easy to train your strengths, but don't neglect the weaknesses-especially if a particular weakness stands in the way of reaching your goals.

Coach MadDog?

#13293 From: "Kent" <ksizer@...>
Date: Thu May 29, 2008 12:05 am
Subject: Re: DogFather’s WEAKly [5/19-5/25] ksizer
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I can vouch for the importance of proper hydration, having
experienced a difference in feeling better and recovering faster
after learning of proper hydration. A few years ago, I showed up for
a group training run with nothing to carry, thinking my usual drink
before and after would do. It was a trail run that took longer than
I had expected, so I really began to sag while others were fine.
Since then I carry fluids on training runs, and do not skip aid
stations at races. The performance loss added more than the few
seconds saved.


--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@...> wrote:
>
>
> Target Events: Twin Cities Marathon – 5 Oct (click 4 website
> <http://www.mtcmarathon.org/> )
>
> Current Objectives: Rebuild my base & slow down my slowdown!
>
> Week in Review: 36.4 miles over 5 days (33.4 miles over 6 days prev
> week), endurance strength at 40 mpw (45 prev week); 8:09 avg pace
(7:40
> prev week); 66%PEavg (68 prev week). 867.6 miles ytd. Weight 128
lbs
> (128 prev week); Body fat = 8% (8 prev week).
>
> Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:06:06 (8:10)
> 65-70%= 31:14, 70-75% = 1:32, remainder under 65% for 64%PEavg. 63º
> avg w/ 94% humidity & 58º dewpoint. Slacker Factor: None.
>
> Ø  Tue: Inactive Rest ~ Slacker Factor: Tweaked knee again trying
to
> get started (forgot sleeve).
>
> Ø  Wed: Easy ~ 5 miles on mostly flat road in 39:40 (7:56) 65-70% =
> 11:20, 70-75% = 11:29, 75-80% = 4:58, 80-85% = 1:17, remainder
under 65%
> for 67%PEavg. 76º avg w/ 37% humidity & 48º dewpoint. Slacker
> Factor: Knee.
>
> Ø  Thu AM: Recovery ~ 4.1 miles on flat trail & road in 33:41
(8:13)
> 65-70% = 12:45, 70-75% = 1:20, remainder under 65% for 62%PEavg.
57º
> avg w/ 72% humidity & 48º dewpoint. Slacker Factor: Knee.
>
> Ø  Thu PM: Easy ~ 5 miles on mostly flat road in 41:13 (8:15) 65-
70%
> = 9:51, 70-75% = 17:28, 75-80% = 1:32, remainder under 65% for 67%
PEavg.
> 83º avg w/ 38% humidity & 55º dewpoint. Slacker Factor: Knee.
>
> Ø  Fri: Inactive Rest ~ Slacker Factor: Knee.
>
> Ø  Sat: Easy ~ 8.1 miles on flat trail & road in 1:05:51 (8:08)
> 65-70%= 18:42, 70-75% = 36:49, 75-80% = 1:54, remainder under 65%
for
> 69%PEavg. 67º avg w/ 100% humidity & 64º dewpoint. Slacker Factor:
> Humidity.
>
> Ø  Sun: Easy ~ 6.1 miles on somewhat hilly road in 50:47 (8:20)
> 65-70%= 14:37, 70-75% = 13:31, 75-80% = 3:26, remainder under 65%
for
> 65%PEavg. 66º avg w/ 85% humidity & 57º dewpoint. Slacker Factor:
> None.
> Question of the Week Are you hydrating properly before/during/after
> workouts? Important enough to be listed separately from last week's
> tip. Even a small percentage loss in body weight due to fluid
excretion
> will cause a drop in performance.
> Coach MadDog?
>

#13292 From: "Jim Duguay" <ManiacMutt@...>
Date: Sun May 25, 2008 4:13 pm
Subject: DogFather’s WEAKly [5/19-5/25] coach_maddog
Offline
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Target Events: Twin Cities Marathon – 5 Oct (click 4 website)

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

Week in Review: 36.4 miles over 5 days (33.4 miles over 6 days prev week), endurance strength at 40 mpw (45 prev week); 8:09 avg pace (7:40 prev week); 66%PEavg (68 prev week). 867.6 miles ytd. Weight 128 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø Mon: Easy ~ 8.1 miles on flat trail & road in 1:06:06 (8:10) 65-70%= 31:14, 70-75% = 1:32, remainder under 65% for 64%PEavg. 63º avg w/ 94% humidity & 58º dewpoint. Slacker Factor: None.

Ø Tue: Inactive Rest ~ Slacker Factor: Tweaked knee again trying to get started (forgot sleeve).

Ø Wed: Easy ~ 5 miles on mostly flat road in 39:40 (7:56) 65-70% = 11:20, 70-75% = 11:29, 75-80% = 4:58, 80-85% = 1:17, remainder under 65% for 67%PEavg. 76º avg w/ 37% humidity & 48º dewpoint. Slacker Factor: Knee.

Ø Thu AM: Recovery ~ 4.1 miles on flat trail & road in 33:41 (8:13) 65-70% = 12:45, 70-75% = 1:20, remainder under 65% for 62%PEavg. 57º avg w/ 72% humidity & 48º dewpoint. Slacker Factor: Knee.

Ø Thu PM: Easy ~ 5 miles on mostly flat road in 41:13 (8:15) 65-70% = 9:51, 70-75% = 17:28, 75-80% = 1:32, remainder under 65% for 67%PEavg. 83º avg w/ 38% humidity & 55º dewpoint. Slacker Factor: Knee.

Ø Fri: Inactive Rest ~ Slacker Factor: Knee.

Ø Sat: Easy ~ 8.1 miles on flat trail & road in 1:05:51 (8:08) 65-70%= 18:42, 70-75% = 36:49, 75-80% = 1:54, remainder under 65% for 69%PEavg. 67º avg w/ 100% humidity & 64º dewpoint. Slacker Factor: Humidity.

Ø Sun: Easy ~ 6.1 miles on somewhat hilly road in 50:47 (8:20) 65-70%= 14:37, 70-75% = 13:31, 75-80% = 3:26, remainder under 65% for 65%PEavg. 66º avg w/ 85% humidity & 57º dewpoint. Slacker Factor: None.

Question of the Week

Are you hydrating properly before/during/after workouts? Important enough to be listed separately from last week's tip. Even a small percentage loss in body weight due to fluid excretion will cause a drop in performance.

Coach MadDog?

#13291 From: "Jim Duguay" <ManiacMutt@...>
Date: Sun May 18, 2008 3:01 pm
Subject: DogFather’s WEAKly [5/12-5/18] coach_maddog
Offline
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Target Events: Twin Cities Marathon – 5 Oct (click 4 website)

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

Week in Review: 33.4 miles over 6 days (51.1 miles over 7 days prev week), endurance strength at 45 mpw (46 prev week); 7:40 avg pace (8:07 prev week); 68%PEavg (65 prev week). 831.2 miles ytd. Weight 128 lbs (128.5 prev week); Body fat = 8% (8 prev week).

Ø Mon: Easy ~ 8.1 miles on flat trail & road in 1:03:36 (7:51) 65-70%= 36:21, 70-75% = 6:18, remainder under 65% for 65%PEavg. 54º avg w/ 62% humidity & 41º dewpoint. Slacker Factor: None.

Ø Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 46:46 (7:48) 65-70% = 12:04, 70-75% = 14:31, 75-80% = 5:40, remainder under 65% for 67%PEavg. 55º avg w/ 67% humidity & 44º dewpoint. Slacker Factor: Tweaked knee.

Ø Wed: Recovery ~ 4.1 miles on flat trail & road in 33:08 (8:05) 65-70% = 8:05, 70-75% = 1:58, remainder under 65% for 61%PEavg. 62º avg w/ 69% humidity & 52º dewpoint. Slacker Factor: Knee.

Ø Thu: Inactive Rest ~ Slacker Factor: Knee.

Ø Fri: Active Rest ~ 3.1 miles on flat trail in 22:25 (7:14) 65-70% = 1:06, 70-75% = 10:50, 75-80% = 4:10, remainder under 65% for 69%PEavg. 65º avg w/ 91% humidity & 62º dewpoint. Slacker Factor: Knee.

Ø Sat: Speed Work(?) ~ 4 miles on hilly roads including the Atlanta's Finest 5K in 21:26 (6:54) 65-70%= 0:06, 70-75% = 0:42, 75-80% = 5:22, 80-85% = 13:30, 85-90% = 1:20, remainder under 65% for 80%PEavg. 48º avg w/ 93% humidity & 46º dewpoint. Slacker Factor: None. 1^st in 65-69 Div. @ WMA factor of 81.31% (0.63% improvement over last 5k).

Ø Sun: Recovery ~ 8.1 miles on flat trail & road in 1:06:18 (8:11) 65-70%= 25:31, remainder under 65% for 63%PEavg. 61º avg w/ 69% humidity & 51º dewpoint. Slacker Factor: Hangover.

Question of the Week

Are you fueling properly before/during/after workouts? Topping off and replenishing glycogen stores is essential for optimum training and recovery.

Coach MadDog?

#13290 From: "Jim Duguay" <ManiacMutt@...>
Date: Sun May 11, 2008 3:06 pm
Subject: DogFather’s WEAKly [5/5-5/11] coach_maddog
Offline
Send Email

Target Events: Twin Cities Marathon – 5 Oct (click 4 website)

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

Week in Review: 51.1 miles over 7 days (49.6 miles over 6 days prev week), endurance strength at 46 mpw (41 prev week); 8:7 avg pace (7:58 prev week); 65%PEavg (65 prev week). 797.8 miles ytd. Weight 128.5 lbs (128 prev week); Body fat = 8% (8 prev week).

Ø Mon: Recovery ~ 6.1 miles on flat trail & road in 49:29 (8:07) 65-70%= 25:49, remainder under 65% for 64%PEavg. 59º avg w/ 60% humidity & 45º dewpoint. Slacker Factor: Dislocated toe (arthritis).

Ø Tue: Hills ~ 10.5 miles on Kennesaw Battlefield trails in 1:29:41 (8:32) 65-70% = 27:15, 70-75% = 9:56, remainder under 65% for 63%PEavg. 68º avg w/ 40% humidity & 43º dewpoint. Slacker Factor: Toe.

Ø Wed: Easy ~ 6.1 miles on flat trail & road in 48:02 (7:52) 65-70% = 8:39, 70-75% = 9:59. 75-80% = 21:35, 80-85% = 0:52, remainder under 65% for 71%PEavg. 82º avg w/ 40% humidity & 55º dewpoint. Slacker Factor: Toe & heat.

Ø Thu: Easy ~ 5 miles on rolling road in 40:34 (8:07) 65-70%= 13:45, 70-75% = 9:08, remainder under 65% for 65%PEavg. 78º avg w/ 49% humidity & 56º dewpoint. Slacker Factor: Toe.

Ø Fri: Active Rest ~ 4.1 miles on flat trail & road in 33:59 (8:17) 65-70% = 1:53, remainder under 65% for 61%PEavg. 64º avg w/ 92% humidity & 60º dewpoint. Slacker Factor: Toe & humidity.

Ø Sat: Easy ~ 11.2 miles on flat trail & road in 1:30:44 (8:06) 65-70%= 56:15, 70-75% = 5:55, remainder under 65% for 65%PEavg. 67º avg w/ 81% humidity & 61º dewpoint. Slacker Factor: None.

Ø Sun: Easy ~ 8.1 miles on flat trail & road in 1:03:15 (7:49) 65-70%= 35:15, 70-75% = 9:27, remainder under 65% for 65%PEavg. 64º avg w/ 88% humidity & 60º dewpoint. Slacker Factor: None.

Question of the Week

Are you training your core strength? Your core (midsection) stabilizes every running step. No matter how strong your legs or aerobic system, if your core fatigues or cannot stabilize these forces, you will not run to the best of your abilities. Take the time to strengthen it!

Coach MadDog?

#13289 From: "Jim Duguay" <ManiacMutt@...>
Date: Sun May 4, 2008 2:08 pm
Subject: DogFather’s WEAKly [4/28-5/4] coach_maddog
Offline
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Target Events: Twin Cities Marathon – 5 Oct (click 4 website)

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

Week in Review: 49.6 miles over 6 days (38.6 miles over 6 days prev week), endurance strength at 41 mpw (33 prev week); 7:58 avg pace (8:19 prev week); 65%PEavg (62 prev week). 746.7 miles ytd. Weight 128 lbs (128 prev week); Body fat = 8% (8.5 prev week).

Ø Mon: Easy ~ 8.1 miles on flat trail & road in 1:04:23 (7:57) 65-70%= 16:06, 70-75% = 37:56, 75-80% = 2:26, remainder under 65% for 69%PEavg. 61º avg w/ 93% humidity & 59º dewpoint. Slacker Factor: None.

Ø Tue: Recovery ~ 6.1 miles on flat trail & road in 50:12 (8:14) 65-70%= 5:04, 70-75% = 1:18, remainder under 65% for 60%PEavg. 43º avg w/ 56% humidity & 28º dewpoint. Slacker Factor: None.

Ø Wed AM: Easy ~ 4.1 miles on flat trail & road in 33:09 (8:05) 65-70%= 2:52, remainder under 65% for 61%PEavg. 50º avg w/ 66% humidity & 39º dewpoint. Slacker Factor: None.

Ø Wed Noon: Mizuno Test ~ 4 miles on flat treadmill in 32:00 (8:00) testing and commenting on 2010 potential shoe models. Slacker Factor: None.

Ø Wed PM: Easy ~ 5 miles on rolling road in 40:52 (8:10) 65-70%= 15:33, 70-75% = 8:48, remainder under 65% for 65%PEavg. 78º avg w/ 45% humidity & 55º dewpoint. Slacker Factor: None.

Ø Thu AM: Easy ~ 4.1 miles on flat trail & road in 32:13 (7:51) 65-70%= 13:55, 70-75% = 1:30, remainder under 65% for 62%PEavg. 61º avg w/ 58% humidity & 46º dewpoint. Slacker Factor: None.

Ø Thu PM: Easy ~ 7 miles on rolling road in 54:21 (7:46) 65-70%= 22:23, 70-75% = 18:51, 75-80% = 3:00, remainder under 65% for 67%PEavg. 81º avg w/ 28% humidity & 45º dewpoint. Slacker Factor: None.

Ø Fri: Inactive Rest ~ Slacker Factor: None.

Ø Sat: Easy ~ 8.1 miles on flat trail & road in 1:03:59 (7:54) 65-70%= 29:38, 70-75% = 20:25, 75-80% = 2:29, remainder under 65% for 67%PEavg. 64º avg w/ 70% humidity & 54º dewpoint. Slacker Factor: None.

Ø Sun: Easy ~ 8.1 miles on flat trail & road in 1:03:46 (7:52) 65-70%= 17:08, 70-75% = 34:37, 75-80% = 3:32, remainder under 65% for 69%PEavg. 60º avg w/ 95% humidity & 59º dewpoint. Slacker Factor: None.

Question of the Week

Are you including skill/technique/economy drills in your training? No explanations needed here. Improving economy will make you a better runner…period.

Coach MadDog?

http://www.mtcmarathon.org/Marathon/EliteAthletes.cfm

#13288 From: "Jim Duguay" <ManiacMutt@...>
Date: Tue Apr 29, 2008 8:37 pm
Subject: Re: Twin Cities Marathon coach_maddog
Offline
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--- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@...> wrote:
>
> Coach where do you go to check the standards? I know I will not even
> be close but it would be interesting to see what they are for the age
> groups.

Kurt ~ Click on the following link

}:9|

#13287 From: "Kurt" <klafor@...>
Date: Tue Apr 29, 2008 8:20 pm
Subject: Re: Twin Cities Marathon klafor
Online Now
Send Email

Coach where do you go to check the standards?  I know I will not even
be close but it would be interesting to see what they are for the age
groups.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
>
> Twin Cities will most likely close out today or tomorrow. FYI: They made
> their elite standards easier last week. They also added another
> incentive to their usual age group cash prizes. One can earn an
> additional payout for running an age-graded percentile of 85% or better.
> That means the minimum target time for this soon to be 70 year old is
> 3:19:51. However, the fastest 70 year old time reported so far for 2008
> is 3:18:44 and I will be trying to better that. My last race (River to
> River Relay) was done at 83.89% (84.79% for a 70 year old) and I usually
> find the longer the distance the higher the percentile I run.
>
> Kent ~ Have you entered?
>
> Bottom Line ~ I feel like I'm on track to meet or beat my target.
>
> };9)
>

#13286 From: "Kent" <ksizer@...>
Date: Tue Apr 29, 2008 12:52 am
Subject: Re: Twin Cities Marathon ksizer
Offline
Send Email

Yes, I am in. Will have to check out the easier standards and review
my logbook to figure some of my age graded percentiles and see where
I stand. Logbooks are especially good for us old guys that are
getting short on memory.

By the way, while at their website, discovered I was only 24 seconds
out of 3rd place money last year, and he was the next guy in front
of me. I was 5th in M50-54, but the 3rd place runner was not a
USAT&F member, and didn't count in the money rankings.

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@...> wrote:
>
>
> Twin Cities will most likely close out today or tomorrow. FYI:
They made
> their elite standards easier last week. They also added another
> incentive to their usual age group cash prizes. One can earn an
> additional payout for running an age-graded percentile of 85% or
better.
> That means the minimum target time for this soon to be 70 year old
is
> 3:19:51. However, the fastest 70 year old time reported so far for
2008
> is 3:18:44 and I will be trying to better that. My last race
(River to
> River Relay) was done at 83.89% (84.79% for a 70 year old) and I
usually
> find the longer the distance the higher the percentile I run.
>
> Kent ~ Have you entered?
>
> Bottom Line ~ I feel like I'm on track to meet or beat my target.
>
> };9)
>

#13285 From: "Jim Duguay" <ManiacMutt@...>
Date: Mon Apr 28, 2008 4:32 pm
Subject: Twin Cities Marathon coach_maddog
Offline
Send Email

Twin Cities will most likely close out today or tomorrow. FYI: They made their elite standards easier last week. They also added another incentive to their usual age group cash prizes. One can earn an additional payout for running an age-graded percentile of 85% or better. That means the minimum target time for this soon to be 70 year old is 3:19:51. However, the fastest 70 year old time reported so far for 2008 is 3:18:44 and I will be trying to better that. My last race (River to River Relay) was done at 83.89% (84.79% for a 70 year old) and I usually find the longer the distance the higher the percentile I run.

Kent ~ Have you entered?

Bottom Line ~ I feel like I'm on track to meet or beat my target.

};9)

#13284 From: "Jim Duguay" <ManiacMutt@...>
Date: Sun Apr 27, 2008 12:04 pm
Subject: DogFather’s WEAKly [4/21-4/27] coach_maddog
Offline
Send Email

Target Events: Twin Cities Marathon – 5 Oct (click 4 website) NOTE: They changed the elite standards this week (easier)!

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

Week in Review: 38.6 miles over 6 days (35.8 miles over 7 days prev week), endurance strength at 33 mpw (32 prev week); 8:19 avg pace (8:02 prev week); 62%PEavg (67 prev week). 697.1 miles ytd. Weight 128 lbs (128 prev week); Body fat = 8.5% (8.5 prev week).

Ø Mon: Recovery ~ 4.1 miles on flat trail & road in 34:48 (8:32) 65-70%= 2:58, remainder under 65% for 61%PEavg. 49º avg w/ 74% humidity & 41º dewpoint. Slacker Factor: Legs still sore.

Ø Tue: Recovery ~ 4.1 miles on flat trail & road in 34:50 (8:30) 65-70%= 1:34, remainder under 65% for 61%PEavg. 50º avg w/ 78% humidity & 46º dewpoint. Slacker Factor: None.

Ø Wed AM: Easy ~ 4.1 miles on flat trail & road in 33:13 (8:06) 65-70%= 10:19, remainder under 65% for 62%PEavg. 59º avg w/ 77% humidity & 52º dewpoint. Slacker Factor: None.

Ø Wed PM: Easy ~ 5 miles on rolling road in 40:52 (8:10) 65-70%= 15:33, 70-75% = 8:48, remainder under 65% for 65%PEavg. 78º avg w/ 45% humidity & 55º dewpoint. Slacker Factor: None.

Ø Thu AM: Easy ~ 4.1 miles on flat trail & road in 34:58 (8:32) 65-70%= 5:44, remainder under 65% for 61%PEavg. 64º avg w/ 75% humidity & 55º dewpoint. Slacker Factor: None.

Ø Thu PM: Easy ~ 5 miles on rolling road in 40:40 (8:08) 65-70%= 16:47, 70-75% = 11:56, remainder under 65% for 65%PEavg. 77º avg w/ 43% humidity & 54º dewpoint. Slacker Factor: None.

Ø Fri: Active Rest ~ 4.1 miles on flat trail & road in 34:07 (8:19) 65-70%= 11:02, 70-75% + 4:44, remainder under 65% for 61%PEavg. 68º avg w/ 85% humidity & 59º dewpoint. Slacker Factor: None.

Ø Sat: Easy ~ 8.1 miles on flat trail & road in 1:05:44 (8:07) 65-70%= 36:30, 70-75% = 3:20, remainder under 65% for 64%PEavg. 66º avg w/ 90% humidity & 63º dewpoint. Slacker Factor: None.

Ø Sun: Inactive Rest ~ Slacker Factor: Drive to/from Tennessee.

Question of the Week

Are you keeping your training log up to date? A training log can help discern what types of specific training work best for you. Problems, fatigue, or injury as well as better than expected results can be traced by regularly updating and looking back through your training log.

Coach MadDog?

#13283 From: "rengaw999" <rengaw999@...>
Date: Mon Apr 21, 2008 9:00 pm
Subject: Re: DogFather’s WEAKly [4/14-4/20] rengaw999
Offline
Send Email

Congrats to you and your teammates!!! Well done!

Rengaw


--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
>
> Target Events: Illinois River to River Relay - 19 Apr (click 4
results
> <http://rrr.olm.net/results/result2008.html> ), 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 again).
>
> Current Objectives: Restore my base & slow down my slowdown!
>
> Week in Review: 35.8 miles over 7 days (23.4 miles over 4 days prev
> week), endurance strength at 32 mpw (34 prev week); 8:02 avg pace
(8:09
> prev week); 67%PEavg (66 prev week). 658.5 miles ytd. Weight 128 lbs
> (128.5 prev week); Body fat = 8.5% (9 prev week).
>
> Ø       Mon: Easy ~ 6.1 miles on flat trail & road in 48:38 (7:58)
> 65-70%= 34:08, 70-75% = 1:20, remainder under 65% for 65%PEavg. 43º
> avg w/ 65% humidity & 32º dewpoint. Slacker Factor: Extreme pollen
> count of 3,332.
>
> Ø       Tue: Recovery ~ 4.1 miles on flat trail & road in 34:15
> (8:21) 65-70%= 17:39, 70-75% = 2:22, remainder under 65% for 64%
PEavg.
> 43º avg w/ 60% humidity & 34º dewpoint. Slacker Factor: None.
>
> Ø       Wed AM: Hill Sharpening ~ 3 miles on up/dwn Kennesaw
Mountain
> in 23:24 (7:48) 65-70%= 1:24, 70-75% = 2:52, 75-80% = 12:10, 80-85%
=
> 5:04, 85-90% = 1:04, remainder under 65% for 77%PEavg. 46º avg w/
68%
> humidity & 36º dewpoint. Slacker Factor: None.
>
> Ø       Wed PM: Recovery ~ 5 miles on rolling road in 40:55 (8:11)
> 65-70%= 5:04, 70-75% = 23:24, 75-80% = 10:09, remainder under 65%
for
> 72%PEavg. 70º avg w/ 22% humidity & 30º dewpoint. Slacker Factor:
> None.
>
> Ø       Thu: Active Rest ~ 3.1 miles on flat trail in 24:04 (7:46)
> 65-70%= 4:54, remainder under 65% for 64%PEavg. 52º avg w/ 70%
> humidity & 43º dewpoint. Slacker Factor: None.
>
> Ø       Fri: Active Rest ~ 2 miles on road in 16:28 (8:14) 65-70%=
> 7:17, remainder under 65% for 61%PEavg. 100% humidity (rain).
Slacker
> Factor: Drive to Marion, IL.
>
> Ø       Sat: River to River Relay (1 day after an earthquake
centered
> in the same area) ~ My team, Atlanta Track Club (Wiley) Old Men,
> finished 22nd out of 240 finishing teams and 2nd of 53 teams
entered in
> the Handicap Division. The average age of my team was 61, with me
being
> the oldest. We battled it out the entire way with a team in our
division
> that had several of my National competitors on it. We beat them by 3
> minutes scratch and 5 minutes including our handicap differential.
The
> team we worried about had a handicap differential against us of more
> than an hour, meaning we would not see them anywhere other than at
the
> start line. Eventually they crossed the finish line placing 92nd
> overall, but still beating my team by 1 minute and 34 seconds. My
> team's official time was 7:00:08 for the 76.4 miles (1st leg of 3.6
> miles was eliminated due to a mud slide wiping out the road). My 3
legs
> (7, 15 & 23) included the second hardest uphill and the hardest
> downhill. I managed to beat my expectations on each. 9.3 miles on
road
> in 1:06:04 (7:06) 80%PEavg. 100% humidity (on & off showers ending
by
> the time we finished). Slacker Factor: None.
>
> Ø       Sun: Recovery ~ 3.2 miles on flat road in 27:54 (8:43)
> 65-70%= 4:02, remainder under 65% for 60%PEavg. Slacker Factor:
Drive
> from Marion, IL.
> Question of the Week Are you involving friends and family in your
> athletic dreams and goals? Having a good support system is crucial
to
> helping you reach goals and maintain a balanced life. Don't leave
your
> family and friends out.
> Coach MadDog?
>

#13282 From: "Jim Duguay" <Coach@...>
Date: Sun Apr 20, 2008 9:47 pm
Subject: DogFather’s WEAKly [4/14-4/20] coach_maddog
Offline
Send Email

Target Events: Illinois River to River Relay - 19 Apr (click 4 results), and Twin Cities Marathon – 5 Oct (click 4 website Note: the elite master's recruiter has already confirmed I'm being taken care of again).

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

Week in Review: 35.8 miles over 7 days (23.4 miles over 4 days prev week), endurance strength at 32 mpw (34 prev week); 8:02 avg pace (8:09 prev week); 67%PEavg (66 prev week). 658.5 miles ytd. Weight 128 lbs (128.5 prev week); Body fat = 8.5% (9 prev week).

Ø Mon: Easy ~ 6.1 miles on flat trail & road in 48:38 (7:58) 65-70%= 34:08, 70-75% = 1:20, remainder under 65% for 65%PEavg. 43º avg w/ 65% humidity & 32º dewpoint. Slacker Factor: Extreme pollen count of 3,332.

Ø Tue: Recovery ~ 4.1 miles on flat trail & road in 34:15 (8:21) 65-70%= 17:39, 70-75% = 2:22, remainder under 65% for 64%PEavg. 43º avg w/ 60% humidity & 34º dewpoint. Slacker Factor: None.

Ø Wed AM: Hill Sharpening ~ 3 miles on up/dwn Kennesaw Mountain in 23:24 (7:48) 65-70%= 1:24, 70-75% = 2:52, 75-80% = 12:10, 80-85% = 5:04, 85-90% = 1:04, remainder under 65% for 77%PEavg. 46º avg w/ 68% humidity & 36º dewpoint. Slacker Factor: None.

Ø Wed PM: Recovery ~ 5 miles on rolling road in 40:55 (8:11) 65-70%= 5:04, 70-75% = 23:24, 75-80% = 10:09, remainder under 65% for 72%PEavg. 70º avg w/ 22% humidity & 30º dewpoint. Slacker Factor: None.

Ø Thu: Active Rest ~ 3.1 miles on flat trail in 24:04 (7:46) 65-70%= 4:54, remainder under 65% for 64%PEavg. 52º avg w/ 70% humidity & 43º dewpoint. Slacker Factor: None.

Ø Fri: Active Rest ~ 2 miles on road in 16:28 (8:14) 65-70%= 7:17, remainder under 65% for 61%PEavg. 100% humidity (rain). Slacker Factor: Drive to Marion, IL.

Ø Sat: River to River Relay (1 day after an earthquake centered in the same area) ~ My team, Atlanta Track Club (Wiley) Old Men, finished 22^nd out of 240 finishing teams and 2^nd of 53 teams entered in the Handicap Division. The average age of my team was 61, with me being the oldest. We battled it out the entire way with a team in our division that had several of my National competitors on it. We beat them by 3 minutes scratch and 5 minutes including our handicap differential. The team we worried about had a handicap differential against us of more than an hour, meaning we would not see them anywhere other than at the start line. Eventually they crossed the finish line placing 92^nd overall, but still beating my team by 1 minute and 34 seconds. My team's official time was 7:00:08 for the 76.4 miles (1^st leg of 3.6 miles was eliminated due to a mud slide wiping out the road). My 3 legs (7, 15 & 23) included the second hardest uphill and the hardest downhill. I managed to beat my expectations on each. 9.3 miles on road in 1:06:04 (7:06) 80%PEavg. 100% humidity (on & off showers ending by the time we finished). Slacker Factor: None.

Ø Sun: Recovery ~ 3.2 miles on flat road in 27:54 (8:43) 65-70%= 4:02, remainder under 65% for 60%PEavg. Slacker Factor: Drive from Marion, IL.

Question of the Week

Are you involving friends and family in your athletic dreams and goals? Having a good support system is crucial to helping you reach goals and maintain a balanced life. Don't leave your family and friends out.

Coach MadDog?

#13281 From: "rengaw999" <rengaw999@...>
Date: Fri Apr 18, 2008 3:00 pm
Subject: Re: Women's Olympic Team Trials rengaw999
Offline
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Good luck in the relay, Coach!  have fun!

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...> wrote:
>
>
> Y'all should watch Sunday's U.S. Olympic Team Trials-Women's
> Marathon via a live webcast while I'm traveling back from running
> the River to River Relay. The live webcast will begin on Sunday at
8:00
> a.m. ET on NBCSports.com/marathon <http://www.nbcsports.com/marathon>
>
> };9)
>

#13280 From: "Jim Duguay" <Coach@...>
Date: Fri Apr 18, 2008 12:03 am
Subject: Women's Olympic Team Trials coach_maddog
Offline
Send Email

Y'all should watch Sunday's U.S. Olympic Team Trials-Women's Marathon via a live webcast while I'm traveling back from running the River to River Relay. The live webcast will begin on Sunday at 8:00 a.m. ET on NBCSports.com/marathon

};9)

#13279 From: "John" <ohnoohno1@...>
Date: Tue Apr 15, 2008 4:58 pm
Subject: Re: Oldest Marathoner Busted ohnoohno1
Offline
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Still that is a great, gives us young guys hope.


John

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...> wrote:
>
>
> The 'oldest London Marathon runner' isn't 101... he's ONLY 94!!!
>
> Click here for info
>
<http://www.marathonguide.com/news/newsviewer.cfm?src=http%3A%2F%2Fwww%2\
>
Emailonsunday%2Eco%2Euk%2Fpages%2Flive%2Farticles%2Fnews%2Fnews%2Ehtml%3\
> Fin%5Farticle%5Fid%3D559574%26in%5Fpage%5Fid%3D1770> .
>
> }:9(
>

#13278 From: "Jim Duguay" <Coach@...>
Date: Mon Apr 14, 2008 6:27 pm
Subject: Oldest Marathoner Busted coach_maddog
Offline
Send Email

The 'oldest London Marathon runner' isn't 101... he's ONLY 94!!!

Click here for info.

}:9(