Target Events:

2008 USA Masters Marathon Championships (Twin Cities) – 5 Oct (click 4 website)

2008 USA Masters 5 km Cross Country Championships (Greensboro) – 12 Oct (click 4 website)

Current Objectives: Slow down my slowdown!

Week in Review: 43.8 miles over 5 days (69.4 miles over 7 days prev week), endurance strength at 55 mpw (58 prev week); 7:57 avg pace (8:25 prev week); 64%PEavg (62 prev week). 1,392.6 miles ytd; Weight 126.5 lbs (126.5 prev week); Body fat = 7.5% (7.5 prev week).

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

Ø  Tue: Cruise Repeats ~ 8.1 miles on flat trail & road in 1:02:28 (7:43), 65-70% = 17:10, 70-75% = 23:33, 75-80% = 6:46, 80-85% = 2:45, remainder under 65% for 69%PEavg. 7 X 1:40 repeats @ 82%MHR w/ 1:40 recoveries. 84º avg w/ 81% humidity & 72º dewpoint. Slacker Factor: Bad knee caused me to cut repeats short.

Ø  Wed AM: Recovery ~ 4.1 miles on flat trail & road in 32:41 (7:58), 65-70% = 14:48, 70-75% = 1:26, remainder under 65% for 63%PEavg. 75º avg w/ 94% humidity & 72º dewpoint. Slacker Factor: Knee.

Ø  Wed PM: Easy ~ 8.2 miles on rolling to hilly roads in 1:06:41 (8:08) 65-70% = 27:57, 70-75% = 8:24, 75-80% = 1:48, remainder under 65% for 65%PEavg. 90º avg w/ 60% humidity & 72º dewpoint. Slacker Factor: Knee & tendonitis (Achilles).

Ø  Thu: Inactive Rest ~ Slacker Factor: Severe hip pain, due to Achilles compensation, wouldn't let me get started.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 23:47 (7:40), all under 65% for 60%PEavg. 76º avg w/ 90% humidity & 71º dewpoint. Slacker Factor: Hip.

Ø  Sat: Tempo ~ 14.2 miles on flat trail & road in 1:52:44 (7:56); middle 7 miles @ marathon effort. 65-70% = 40:48, 70-75% = 38:28, 75-80% = 20:46, remainder under 65% for 69%PEavg. 80º avg w/ 97% humidity & 73º dewpoint. Slacker Factor: Humidity.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 50:54 (8:21), 65-70% = 8:27, remainder under 65% for 60%PEavg. 74º avg w/ 87% humidity & 69º dewpoint. Slacker Factor: Humidity.

Coach MadDog?

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

Current Objectives: Slow down my slowdown!

Week in Review: 69.4 miles over 7 days (50.7 miles over 7 days prev week), endurance strength at 58 mpw (51 prev week); 8:25 avg pace (7:54 prev week); 62%PEavg (67 prev week). 1,348.8 miles ytd; Weight 126.5 lbs (126.5 prev week); Body fat = 7.5% (7.5 prev week).

Ø  Mon: Hills ~ 16.5 miles on Kennesaw Battlefield trails in 2:18:02 (8:22) 65-70% = 26:23, 70-75% = 9:52, 75-80% = 3:25, remainder under 65% for 62%PEavg. 84º avg w/ 88% humidity & 70º dewpoint. Slacker Factor: Dehydration (lost 5 lbs of temp water weight).

Ø  Tue: Recovery ~ 4.1 miles on flat trail & road in 34:57 (8:33), all under 65% for 57%PEavg. 77º avg w/ 89% humidity & 68º dewpoint. Slacker Factor: Not recovered from yesterday's workout.

Ø  Wed AM: Fartleks ~ 4.1 miles on flat trail & road in 32:21 (7:53), 65-70% = 4:30, 70-75% = 11:06, 75-80% = 3:22, remainder under 65% for 65%PEavg. 72º avg w/ 95% humidity & 68º dewpoint. Slacker Factor: None.

Ø  Wed PM: Easy ~ 8 miles on rolling to hilly roads in 1:06:19 (8:17) 65-70% = 15:48, 70-75% = 29:25, 75-80% = 4:18, remainder under 65% for 67%PEavg. 86º avg w/ 55% humidity & 68º dewpoint. Slacker Factor: None.

Ø  Thu AM: Recovery ~ 3.1 miles on flat trail in 24:02 (7:45), 65-70% = 3:12, remainder under 65% for 59%PEavg. 70º avg w/ 93% humidity & 64º dewpoint. Slacker Factor: None.

Ø  Thu PM: Easy ~ 7.1 miles on rolling to hilly road in 56:35 (7:58) 65-70% = 7:54, 70-75% = 16:40, 75-80% = 8:39, remainder under 65% for 67%PEavg. 86º avg w/ 37% humidity & 57º dewpoint. Slacker Factor: None.

Ø  Fri: Active Rest ~ 4.1 miles on flat trail & road in 37:36 (9:10), all under 65% for 61%PEavg. 73º avg w/ 76% humidity & 63º dewpoint. Slacker Factor: Client's slow pace.

Ø  Sat: Easy ~ 18.3 miles on flat trail & road in 2:35:32 (8:30) 65-70% = 51:19, 70-75% = 36:51, 75-80% = 28:31, remainder under 65% for 68%PEavg. 76º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: Humidity.

Ø  Sun: Recovery ~ 4.1 miles on flat trail & road in 33:52 (8:16), all under 65% for 58%PEavg. 75º avg w/ 93% humidity & 72º dewpoint. Slacker Factor: Humidity.

Coach MadDog?

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

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

Week in Review: 50.7 miles over 7 days (54.3 miles over 5 days prev week), endurance strength at 51 mpw (53 prev week); 7:54 avg pace (8:12 prev week); 67%PEavg (65 prev week). 1,279.4 miles ytd; Weight 126.5 lbs (127 prev week); Body fat = 7.5% (8 prev week).

Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:04:18 (7:56) 65-70% = 11:05, 70-75% = 34:10, 75-80% = 1:32, remainder under 65% for 67%PEavg. 74º avg w/ 93% humidity & 70º dewpoint. Slacker Factor: None.

Ø  Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 47:42 (7:57) 65-70% = 10:41, 70-75% = 10:36, 75-80% = 6:07, remainder under 65% for 66%PEavg. 73º avg w/ 79% humidity & 66º dewpoint. Slacker Factor: None.

Ø  Wed AM: Easy ~ 4.1 miles on flat trail & road in 33:12 (8:06), 65-70% = 11:13, 70-75% = 2:02, remainder under 65% for 63%PEavg. 72º avg w/ 80% humidity & 64º dewpoint. Slacker Factor: None.

Ø  Wed PM: Easy ~ 8.2 miles on rolling to hilly roads in 1:08:13 (8:19) 65-70% = 18:12, 70-75% = 27:25, 75-80% = 1:57, remainder under 65% for 66%PEavg. 88º avg w/ 43% humidity & 61º dewpoint. Slacker Factor: None.

Ø  Thu AM: Recovery ~ 3.1 miles on flat trail in 23:48 (7:41), 65-70% = 5:25, 70-75% = 4:36, remainder under 65% for 61%PEavg. 75º avg w/ 80% humidity & 63º dewpoint. Slacker Factor: None.

Ø  Thu PM: Easy ~ 5 miles on rolling road in 40:20 (8:04) 65-70% = 7:17, 70-75% = 17:27, 75-80% = 9:17, remainder under 65% for 70%PEavg. 87º avg w/ 36% humidity & 57º dewpoint. Slacker Factor: None.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail & road in 24:00 (7:45), all under 65% for 61%PEavg. 73º avg w/ 80% humidity & 63º dewpoint. Slacker Factor: None.

Ø  Sat: Test Event ~ 5 miles on very hilly roads including the Decatur-DeKalb YMCA 4 Miler in 29:18 (7:19); 65-70% = 0:18, 70-75% = 1:37, 75-80% = 16:33, 80-85% = 10:09, remainder under 65% for 78%PEavg. 1^st in 65-69 Div, 77^th o/a, WMA age-graded factor = 77.69%. 72º avg w/ 76% humidity & 64º dewpoint. Slacker Factor: Difficulty breathing (smog).

Ø  Sun: Recovery ~ 8.1 miles on flat trail & road in 1:06:44 (8:14) 65-70% = 33:15, 70-75% = 20:05, remainder under 65% for 66%PEavg. 74º avg w/ 80% humidity & 64º dewpoint. Slacker Factor: None.

Coach MadDog?

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

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

Week in Review: 54.3 miles over 6 days (48.9 miles over 5 days prev week), endurance strength at 53 mpw (50 prev week); 8:12 avg pace (8:08 prev week); 65%PEavg (64 prev week). 1,228.7 miles ytd; Weight 127 lbs (127 prev week); Body fat = 8% (8 prev week).

Ø  Mon: Hills ~ 10.5 miles on Kennesaw Battlefield trails in 1:26:50 (8:16) 65-70% = 21:51, 70-75% = 26:40, 75-80% = 7:39, remainder under 65% for 67%PEavg. 72º avg w/ 87% humidity & 68º dewpoint. Slacker Factor: None.

Ø  Tue: Recovery ~ 8.1 miles on flat trail & road in 1:07:17 (8:18) 65-70% = 22:32, 70-75% = 1:06, remainder under 65% for 62%PEavg. 73º avg w/ 94% humidity & 70º dewpoint. Slacker Factor: None.

Ø  Wed AM: Hill ~ 3 miles up/dwn Kennesaw Mountain in 24:06 (14:40/9:26=8:02) 65-70% = 2:20. 70-75% = 7:38, 75-80% = 11:47, remainder under 65% for 73%PEavg. 74º avg w/ 95% humidity & 70º dewpoint. Slacker Factor: Knee on downhill.

Ø  Wed PM: Easy ~ 6.3 miles on rolling to hilly roads in 52:24 (8:19) 65-70% = 5:24, 70-75% = 1:22, remainder under 65% for 58%PEavg. 88º avg w/ 69% humidity & 73º dewpoint. Slacker Factor: None.

Ø  Thu: Inactive Rest ~ Slacker Factor: No-show clients.

Ø  Fri: Easy ~ 4.1 miles on flat trail & road in 33:00 (8:03), all under 65% for 62%PEavg. 73º avg w/ 97% humidity & 72º dewpoint. Slacker Factor: None.

Ø  Sat: Easy ~ 16.2 miles on flat trail & road in 2:14:55 (8:20) 65-70% = 42:38, 70-75% = 35:50, 75-80% = 24:09, 80-85% = 7:23, remainder under 65% for 69%PEavg. 75º avg w/ 92% humidity & 72º dewpoint. Slacker Factor: Distance & humidity caused a temporary (water) weight loss of more than 4 lbs.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 48:56 (8:01) 65-70% = 20:17, 70-75% = 2:56, remainder under 65% for 63%PEavg. 74º avg w/ 92% humidity & 69º dewpoint. Slacker Factor: None.

Coach MadDog?

Rengaw, I have asthma so I guess I am use to getting sick on races.
Usually happens about every 4th or 5th race depending on the humidity
level and how hard I really push it.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> Thanks, Kurt.
>
> I have had it happen a few times in 5Ks.  I don't think I have done
> it in a 10K before though.
>
> Rengaw
>
> --- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@> wrote:
> >
> > Rengaw, congrats on running a good race.  Very consistent times.
> >
> > Don't worry about getting sick on a race, it happens to all of us.
> > Just means you pushed good and hard!
> >
> > Kurt
> >
> > --- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@>
> wrote:
> > >
> > > 1:  8:27
> > > 2:  8:14
> > > 3:  8:01
> > > 4:  8:48
> > > 5:  9:48
> > > 6:  8:55
> > > .2: 2:02
> > >
> > > 54:15.  I will have to wait for my chip time to see if I beat my
> time
> > > from last year (54:16).
> > >
> > > I ended up in the medical tent for the first time.  I threw up
> (twice)
> > > right at the finish.  Luckily I made it to a little grassy area.
> > >
> > > The RN in the medical tent named Lucy was very nice.
> > >
> > > Rengaw
> > >
> >
>

Thanks, Kurt.

I have had it happen a few times in 5Ks.  I don't think I have done
it in a 10K before though.

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@...> wrote:
>
> Rengaw, congrats on running a good race.  Very consistent times.
>
> Don't worry about getting sick on a race, it happens to all of us.
> Just means you pushed good and hard!
>
> Kurt
>
> --- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@>
wrote:
> >
> > 1:  8:27
> > 2:  8:14
> > 3:  8:01
> > 4:  8:48
> > 5:  9:48
> > 6:  8:55
> > .2: 2:02
> >
> > 54:15.  I will have to wait for my chip time to see if I beat my
time
> > from last year (54:16).
> >
> > I ended up in the medical tent for the first time.  I threw up
(twice)
> > right at the finish.  Luckily I made it to a little grassy area.
> >
> > The RN in the medical tent named Lucy was very nice.
> >
> > Rengaw
> >
>

Rengaw, congrats on running a good race.  Very consistent times.

Don't worry about getting sick on a race, it happens to all of us.
Just means you pushed good and hard!

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> 1:  8:27
> 2:  8:14
> 3:  8:01
> 4:  8:48
> 5:  9:48
> 6:  8:55
> .2: 2:02
>
> 54:15.  I will have to wait for my chip time to see if I beat my time
> from last year (54:16).
>
> I ended up in the medical tent for the first time.  I threw up (twice)
> right at the finish.  Luckily I made it to a little grassy area.
>
> The RN in the medical tent named Lucy was very nice.
>
> Rengaw
>

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

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

Week in Review: 48.9 miles over 5 days (55.3 miles over 6 days prev week), endurance strength at 50 mpw (49 prev week); 8:08 avg pace (8:05 prev week); 64%PEavg (67 prev week). 1,174.4 miles ytd; Weight 127 lbs (127.5 prev week); Body fat = 8% (8 prev week).

Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:05:30 (8:05) 65-70% = 30:16, 70-75% = 3:11, remainder under 65% for 64%PEavg. 72º avg w/ 90% humidity & 66º dewpoint. Slacker Factor: None.

Ø  Tue: Easy ~ 8.1 miles on flat trail & road in 1:04:57 (8:01) 65-70% = 32:45, remainder under 65% for 63%PEavg. 61º avg w/ 68% humidity & 50º dewpoint. Slacker Factor: None.

Ø  Wed AM: Easy ~ 6.1 miles on flat trail & road in 48:27 (7:57) 65-70% = 12:38, remainder under 65% for 63%PEavg. 63º avg w/ 81% humidity & 57º dewpoint. Slacker Factor: None.

Ø  Wed PM: Easy ~ 6.3 miles on rolling to hilly roads in 54:51 (8:42) 65-70% = 5:43, 70-75% = 1:50, remainder under 65% for 59%PEavg. 86º avg w/ 27% humidity & 48º dewpoint. Slacker Factor: None.

Ø  Thu: Inactive Rest ~ Slacker Factor: Tired.

Ø  Fri: X/Train ~ Volunteer supervisor for the largest 10k in the world (Peachtree). Slacker Factor: Constant walking from 6 a.m. till Noon imposed a very stressful toll on my bad knee.

Ø  Sat: Recovery ~ 8.1 miles on flat trail & road in 1:06:07 (8:10) 65-70% = 35:39, 70-75% = 7:46, remainder under 65% for 65%PEavg. 73º avg w/ 71% humidity & 63º dewpoint. Slacker Factor: Hangover & a jammed toe (slammed into a piece of furniture).

Ø  Sun: Easy ~ 12.2 miles on flat trail & road in 1:38:18 (8:08) 65-70% = 53:22, 70-75% = 12:59, remainder under 65% for 65%PEavg. 72º avg w/ 84% humidity & 64º dewpoint. Slacker Factor: Toe.

Coach MadDog?

1:  8:27
2:  8:14
3:  8:01
4:  8:48
5:  9:48
6:  8:55
.2: 2:02

54:15.  I will have to wait for my chip time to see if I beat my time
from last year (54:16).

I ended up in the medical tent for the first time.  I threw up (twice)
right at the finish.  Luckily I made it to a little grassy area.

The RN in the medical tent named Lucy was very nice.

Rengaw

Thanks, Coach!  Hope to see you out there.

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@...> wrote:
>
>
> --- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@>
> wrote:
> >
> > Running the Peachtree Road Race 10K tomorrow.
> > My goals are to break 55:00 and to beat last year's time of 54:18.
> > New course with different, uphill, finish.
>
> > Goal is to run downhill first half around 8:25-8:30 per mile and
> uphill
> > second half no slower than 9:00 per mile.
>
>
> Rengaw ~ Remember to keep a little energy/effort in the bank, or the
> early withdrawal will stop you from reaching your goal on Juniper's
> uphill finish.
>
> PS: My area of responsibility starts just after you pick up your
> t-shirt. The zone includes O'Terrill's Irish Pub, which is
> hosting a super party. Bring $10 for their cover charge and you can
> enter directly from your Piedmont Rd walk to the Civic Center.
>
> Bottom Line ~ One can bank effort, but not pace.
>
> };9)
>

Rengaw ~ Remember to keep a little energy/effort in the bank, or the early withdrawal will stop you from reaching your goal on Juniper's uphill finish.

PS: My area of responsibility starts just after you pick up your t-shirt. The zone includes O'Terrill's Irish Pub, which is hosting a super party. Bring $10 for their cover charge and you can enter directly from your Piedmont Rd walk to the Civic Center.

Bottom Line ~ One can bank effort, but not pace.

};9)

Running the Peachtree Road Race 10K tomorrow.

My goals are to break 55:00 and to beat last year's time of 54:18.

New course with different, uphill, finish.

Goal is to run downhill first half around 8:25-8:30 per mile and uphill
second half no slower than 9:00 per mile.

We will see how it goes.

Rengaw

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

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

Week in Review: 55.3 miles over 7 days (44.9 miles over 6 days prev week), endurance strength at 49 mpw (47 prev week); 8:05 avg pace (8:15 prev week); 67%PEavg (65 prev week). 1,125.5 miles ytd; Weight 127.5 lbs (127 prev week); Body fat = 8% (8.5 prev week).

Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:05:49 (8:08) 65-70% = 11:16, 70-75% = 24:17, 75-80% = 22:35, remainder under 65% for 71%PEavg. 75º avg w/ 81% humidity & 64º dewpoint. Slacker Factor: Worked on restoring my stride length, but knee still not cooperating.

Ø  Tue: Recovery ~ 8.1 miles on flat trail & road in 1:06:26 (8:12) 65-70% = 24:04, remainder under 65% for 62%PEavg. 65º avg w/ 78% humidity & 57º dewpoint. Slacker Factor: None.

Ø  Wed: Easy ~ 8.3 miles on rolling to hilly roads in 1:05:01 (7:50) 65-70% = 2:36, 70-75% = 13:04, 75-80% = 18:30, remainder under 65% for 73%PEavg. 92º avg w/ 29% humidity & 55º dewpoint. Slacker Factor: Knee.

Ø  Thu: Recovery ~ 3.1 miles on flat trail in 24:29 (7:54) 65-70% = 5:48, remainder under 65% for 61%PEavg. 73º avg w/ 76% humidity & 64º dewpoint. Slacker Factor: Knee made me cut run short.

Ø  Fri: Active Rest ~ 4.1 miles on flat trail & road in 33:00 (8:03) 65-70% = 5:54, remainder under 65% for 63%PEavg. 72º avg w/ 82% humidity & 67º dewpoint. Slacker Factor: Knee.

Ø  Sat: Easy Hills ~ 15.5 miles dwn/back on the new Peachtree course in 2:07:47 (8:15) 65-70% = 27:18, 70-75% = 52:38, 75-80% = 23:30, remainder under 65% for 71%PEavg. 73º avg w/ 84% humidity & 68º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 8.1 miles on flat trail & road in 1:06:19 (8:11) 65-70% = 36:38, 70-75% = 14:51, remainder under 65% for 67%PEavg. 73º avg w/ 81% humidity & 66º dewpoint. Slacker Factor: Knee.

Coach MadDog?

--- 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|

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(
>

--- 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(

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
>

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.

Coach MadDog?

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?

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)
>

--- 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)

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

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?

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

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?

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?
>

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?

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?

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?

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.