Coach,

I hope the knee holds up and/or you can overcome it.  Go get'em this
weekend!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@...> wrote:
>
> Coach, you have 3 target events in 3 weeks. I know your planning on
> running TCM hard, will you be recovered in time for the next two races
> or do you have another plan?
>
> Just curious but I am sure if anyone can do it your the one to do it!

Kurt ~ The beauty of being an effort-based athlete is it eliminates all guesswork and one never has to train or race hard. I'll happily settle for what the day and the appropriate heart-rates (for me) dictate. That's why I've been able to train through my current arthritic difficulties.

Bottom Line ~ I always race at my correct effort and let pace/finish time/competition/place take care of themselves.

};9)

Coach, you have 3 target events in 3 weeks.  I know your planning on
running TCM hard, will you be recovered in time for the next two races
or do you have another plan?

Just curious but I am sure if anyone can do it your the one to do it!

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
>
> Target Events:
>
> 2008 USA Masters Marathon National Championships (Twin Cities) – 5
> Oct (click 4 website <http://www.mtcmarathon.org/> )
>
> 2008 USA Masters 5 km Cross Country National Championships (Greensboro)
> – 12 Oct (click 4 website
> <http://www.usatf.org/events/2008/USAMasters5kmXCChampionships/> )
>
> 2008 State 15 km RRCA Regional & USATF Championship (Peachtree City)
> – 18 Oct (click 4 website
> <http://noisy.aiscomputers.com/~running/phpwebsite> )
>
> 2009 Cherry Blossom 10 Miler (Washington DC) – 5 Apr (click 4
> website <http://www.cherryblossom.org/> )
>
> 2009 River to River Relay (Illinois) – 19 Apr (click 4 website
> <http://rrr.olm.net/> )
>
> 2009 Hood to Coast Relay (Oregon) – 28/29 Aug (click 4 website
> <http://www.hoodtocoast.com/news.php> )
>
> 2009 Philadelphia Distance Run (Philly) – 20 Sep (click 4 website
> <http://www.ingphiladelphiadistancerun.com/home.html> )
>
> Current Objectives ~ Survive the Twin Cities Marathon!
>
> Week in Review: 42.7 miles over 7 days (56.8 miles over 7 days prev
> week), endurance strength at 48 mpw (50 prev week); 8:04 avg pace (8:09
> prev week); 64%PEavg (62 prev week). 1,798.1 miles ytd; Weight 126 lbs
> (127 prev week); Body fat = 7.5% (7.5 prev week).
>
> Ø  Mon: Recovery ~ 6.1 miles on flat trail & road in 50:16 (8:14),
> 65-70% = 20:48, 70-75% = 1:02, remainder under 65% for 63%PEavg. 63º
> avg w/ 87% humidity & 56º dewpoint. Slacker Factor: Knee.
>
> Ø  Tue: Cruise Intervals ~ 8.1 miles on flat trail & road in 1:02:08
> (7:40), 65-70% = 17:55, 70-75% = 5:19, 75-80% = 14:53, 80-85% = 1:49,
> remainder under 65% for 68%PEavg. 6 X 3:33 @ high marathon effort
> (78%avg), 2:05 recoveries. 69º avg w/ 73% humidity & 54º dewpoint.
> Slacker Factor: Knee.
>
> Ø  Wed: Recovery ~ 3.1 miles on moderately hilly road in 25:59
> (8:23), 65-70% = 1:31, remainder under 65% for 58%PEavg. 75º avg w/
> 33% humidity & 43º dewpoint. Slacker Factor: Knee.
>
> Ø  Thu: Easy ~ 5 miles on mostly flat road in 40:10 (8:02), 65-70% =
> 8:22, 70-75% = 17:27, 75-80% = 4:48, remainder under 65% for 69%PEavg.
> 79º avg w/ 48% humidity & 56º dewpoint. Slacker Factor: Knee.
>
> Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 24:20 (7:51), 65-70%
> = 4:30, remainder under 65% for 59%PEavg. 62º avg w/ 58% humidity &
> 47º dewpoint. Slacker Factor: Knee.
>
> Ø  Sat: Tempo ~ 13.2 miles on flat trail & road in 1:43:54 (7:52),
> 65-70% = 32:14, 70-75% = 19:33, 75-80% = 38:25, 80-85% = 3:45, remainder
> under 65% for 71%PEavg. 64º avg w/ 86% humidity & 57º dewpoint.
> Middle 6 miles @ marathon THR (76% = 45:29 @ 7:35avg). Slacker Factor:
> Knee.
>
> Ø  Sun: Recovery ~ 4.1 miles on flat trail & road in 34:24 (8:23),
> 65-70% = 11:17, remainder under 65% for 62%PEavg. 63º avg w/ 91%
> humidity & 61º dewpoint. Slacker Factor: Knee.
>
> Coach MadDog?
>

Target Events:

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

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

2008 State 15 km RRCA Regional & USATF Championship (Peachtree City) – 18 Oct (click 4 website)

2009 Cherry Blossom 10 Miler (Washington DC) – 5 Apr (click 4 website)

2009 River to River Relay (Illinois) – 19 Apr (click 4 website)

2009 Hood to Coast Relay (Oregon) – 28/29 Aug (click 4 website)

2009 Philadelphia Distance Run (Philly) – 20 Sep (click 4 website)

Current Objectives ~ Survive the Twin Cities Marathon!

Week in Review: 42.7 miles over 7 days (56.8 miles over 7 days prev week), endurance strength at 48 mpw (50 prev week); 8:04 avg pace (8:09 prev week); 64%PEavg (62 prev week). 1,798.1 miles ytd; Weight 126 lbs (127 prev week); Body fat = 7.5% (7.5 prev week).

Ø  Mon: Recovery ~ 6.1 miles on flat trail & road in 50:16 (8:14), 65-70% = 20:48, 70-75% = 1:02, remainder under 65% for 63%PEavg. 63º avg w/ 87% humidity & 56º dewpoint. Slacker Factor: Knee.

Ø  Tue: Cruise Intervals ~ 8.1 miles on flat trail & road in 1:02:08 (7:40), 65-70% = 17:55, 70-75% = 5:19, 75-80% = 14:53, 80-85% = 1:49, remainder under 65% for 68%PEavg. 6 X 3:33 @ high marathon effort (78%avg), 2:05 recoveries. 69º avg w/ 73% humidity & 54º dewpoint. Slacker Factor: Knee.

Ø  Wed: Recovery ~ 3.1 miles on moderately hilly road in 25:59 (8:23), 65-70% = 1:31, remainder under 65% for 58%PEavg. 75º avg w/ 33% humidity & 43º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 5 miles on mostly flat road in 40:10 (8:02), 65-70% = 8:22, 70-75% = 17:27, 75-80% = 4:48, remainder under 65% for 69%PEavg. 79º avg w/ 48% humidity & 56º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 24:20 (7:51), 65-70% = 4:30, remainder under 65% for 59%PEavg. 62º avg w/ 58% humidity & 47º dewpoint. Slacker Factor: Knee.

Ø  Sat: Tempo ~ 13.2 miles on flat trail & road in 1:43:54 (7:52), 65-70% = 32:14, 70-75% = 19:33, 75-80% = 38:25, 80-85% = 3:45, remainder under 65% for 71%PEavg. 64º avg w/ 86% humidity & 57º dewpoint. Middle 6 miles @ marathon THR (76% = 45:29 @ 7:35avg). Slacker Factor: Knee.

Ø  Sun: Recovery ~ 4.1 miles on flat trail & road in 34:24 (8:23), 65-70% = 11:17, remainder under 65% for 62%PEavg. 63º avg w/ 91% humidity & 61º dewpoint. Slacker Factor: Knee.

Coach MadDog?

I ran the corporate challenge 5K last night.

25:41.

Not too bad for where I am in my training right now.

Splits were:

8:33 (weaving through people)
8:12
8:09
0:47

Rengaw

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 ~ Survive the marathon!

Week in Review: 56.8 miles over 7 days (43.6 miles over 7 days prev week), endurance strength at 50 mpw (47 prev week); 8:09 avg pace (8:07 prev week); 62%PEavg (66 prev week). 1,755.4 miles ytd; Weight 127 lbs (127.5 prev week); Body fat = 7.5% (8 prev week).

Ø  Mon: Recovery ~ 6.1 miles on flat trail & road in 51:14 (8:24), 65-70% = 15:06, remainder under 65% for 62%PEavg. 74º avg w/ 77% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Tue: Cruise Intervals ~ 8.1 miles on flat trail & road in 1:02:51 (7:46), 65-70% = 23:23, 70-75% = 9:08, 75-80% = 6:18, remainder under 65% for 65%PEavg. 8 X 1:43 @ low marathon effort (75%avg), 2:06 recoveries. 65º avg w/ 88% humidity & 57º dewpoint. Slacker Factor: Knee.

Ø  Wed: Recovery ~ 4 miles on rolling road in 32:39 (8:10), 65-70% = 6:57, remainder under 65% for 61%PEavg. 68º avg w/ 84% humidity & 63º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 4 miles on mostly flat road in 40:23 (8:05), all under 65% for 64%PEavg. 81º avg w/ 47% humidity & 59º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 24:11 (7:48), 65-70% = 6:38, remainder under 65% for 61%PEavg. 64º avg w/ 81% humidity & 56º dewpoint. Slacker Factor: Knee.

Ø  Sat: Easy Overdistance ~ 26.5 miles on flat trail in 3:42:54 (8:25), 65-70% = 2:10:53, 70-75% = 36:31, remainder under 65% for 65%PEavg. 66º avg w/ 75% humidity & 55º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 4 miles on rolling to hilly road in 33:49 (8:27), 65-70% = 7:30, remainder under 65% for 58%PEavg. 63º avg w/ 74% humidity & 55º dewpoint. Slacker Factor: Knee.

Coach MadDog?

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 ~ Survive the marathon!

Week in Review: 43.6 miles over 7 days (48.7 miles over 5 days prev week), endurance strength at 47 mpw (54 prev week); 8:07 avg pace (8:12 prev week); 66%PEavg (65 prev week). 1,698.6 miles ytd; Weight 127.5 lbs (128 prev week); Body fat = 7.5% (8 prev week).

Ø  Mon: Strides ~ 4.1 miles on flat trail & road in 32:22 (7:54), 65-70% = 6:24, 70-75% = 1:28, remainder under 65% for 61%PEavg. 77º avg w/ 88% humidity & 67º dewpoint. 5 x 0:40sec strides Slacker Factor: Bad knee shut me down after 5^th stride; looks like I'll only be running to finish the Twin Cities Marathon.

Ø  Tue: Intervals ~ 8.1 miles on flat trail & road in 1:06:10 (8:10), 65-70% = 15:37, 70-75% = 27:35, 75-80% = 6:27, 80-85% = 0:43, remainder under 65% for 68%PEavg. 5 X 1:45 @ marathon effort (78%avg), 2:05 recoveries. 75º avg w/ 93% humidity & 70º dewpoint. Slacker Factor: Knee & humidity.

Ø  Wed: Recovery ~ 4.1 miles on flat trail & road in 33:59 (8:17), 65-70% = 10:37, 70-75% = 3:09, remainder under 65% for 62%PEavg. 75º avg w/ 91% humidity & 70º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 6.1 miles on flat trail & road in 50:44 (8:19), 65-70% = 20:28, 70-75% = 1:54, remainder under 65% for 63%PEavg. 75º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 4.1 miles on flat trail & road in 33:32 (8:11), 65-70% = 14:57, 70-75% = 1:56, remainder under 65% for 63%PEavg. 74º avg w/ 94% humidity & 70º dewpoint. Slacker Factor: Knee.

Ø  Sat: Tune up! ~ 11 miles including the Singleton 10 Miler (an extremely hilly 2-loop route around Stone Mountain) in 1:17:20 (7:44); 65-70% = 0:24, 70-75% = 2:36, 75-80% = 45:33, 80-85% = 24:56, 85-90% = 3:00, remainder under 65% for 79%PEavg (77.48 WMA age-graded percentile). 75º avg w/ 97% humidity & 72º dewpoint. Slacker Factor: Knee, heat & humidity. 1^st in 65-69 Div (last race before turning 70).

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 50:10 (8:13), 65-70% = 22:57, 70-75% = 7:50, remainder under 65% for 65%PEavg. 75º avg w/ 90% humidity & 70º dewpoint. Slacker Factor: Knee.

Coach MadDog?

Welcome back online, Meg!

I did not know you are doing tris now.  That is awesome.  Sounds like
the natrual cross training that comes with tri training is serving
you well.

Have a great time at Twin Cities!!

Rengaw


--- In CoachMadDogBytes@yahoogroups.com, megakittyrunner
<no_reply@...> wrote:
>
> Hey Coach, Rengaw, everyone...
>
> Long time no posts!  No real excuse, other than the usual life that
> happens in between runs.
>
> Since my last post (don't know how long ago that was), I've taken
up
> triathlons.  More training but less running, fewer injuries and
less
> soreness.  Next tri will be St. Anthony's in April '09, if I can
get
> in (it fills up within a couple of hours).
>
> My next marathon is Twin Cities.  My last long run is a 24-miler
> tomorrow, then I have a 3 week taper.  This was a 16-week training
> period, with easy running days replaced with cycling or swimming.
No
> serious time goal for this marathon, I just want to have a good
time
> with my running buddies.  Coach Maddog says some of you folks will
be
> at Twin Cities, and I look forward to meeting you!
>
> Hope everyone here is doing well!
>
> Meg
>

Meg, there is a large group of us from a few different boards planning
a get together Friday night at the Twin City Marathon.  Either Coach
or I can give you the details but your welcome to join us all.  Should
be a good time.  I also think several of us are planning to go see
Alberto Salazar speak at the expo on Sat day at 2 pm.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, megakittyrunner
<no_reply@...> wrote:
>
> Hey Coach, Rengaw, everyone...
>
> Long time no posts!  No real excuse, other than the usual life that
> happens in between runs.
>
> Since my last post (don't know how long ago that was), I've taken up
> triathlons.  More training but less running, fewer injuries and less
> soreness.  Next tri will be St. Anthony's in April '09, if I can get
> in (it fills up within a couple of hours).
>
> My next marathon is Twin Cities.  My last long run is a 24-miler
> tomorrow, then I have a 3 week taper.  This was a 16-week training
> period, with easy running days replaced with cycling or swimming.  No
> serious time goal for this marathon, I just want to have a good time
> with my running buddies.  Coach Maddog says some of you folks will be
> at Twin Cities, and I look forward to meeting you!
>
> Hope everyone here is doing well!
>
> Meg
>

Hi Meg ~ Welcome back!

FYI: Meg, besides being a kick arse athletic babe, trains quite a lot with my wife… who is also a triathlete.

};9)

Hey Coach, Rengaw, everyone...

Long time no posts!  No real excuse, other than the usual life that
happens in between runs.

Since my last post (don't know how long ago that was), I've taken up
triathlons.  More training but less running, fewer injuries and less
soreness.  Next tri will be St. Anthony's in April '09, if I can get
in (it fills up within a couple of hours).

My next marathon is Twin Cities.  My last long run is a 24-miler
tomorrow, then I have a 3 week taper.  This was a 16-week training
period, with easy running days replaced with cycling or swimming.  No
serious time goal for this marathon, I just want to have a good time
with my running buddies.  Coach Maddog says some of you folks will be
at Twin Cities, and I look forward to meeting you!

Hope everyone here is doing well!

Meg

Oooof.  That last mile is going to be tough.

See you out there.

Rengaw


--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay"
<ManiacMutt@...> wrote:
>
>
>
> --- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@>
> wrote:
> >
> > Coach,
> >
> > I saw they charged the start line for the Stone Mountain Races to
the
> > Riverboat Marina area. I am sure I will be able to find it on
> > Saturday, but do you know which mile this is located in? I think
it is
> > somewhere during the old mile 2, correct? Or is it Mile 1.
> >
> > Hmmm. I really liked the course they have been using the past few
> > years. Nice, tough hill on Mile 4 and a nice downhill finish
where you
> > can really motor.
>
>
> Rengaw ~ I think it's at the 1st mile mark, but don't know for
> sure. Just look for the ATC signs; they'll lead you to the new start
> area.
>
> I think the old start is near J on map; new near L:
>
>
http://stonemountainpark.com/images/maps/map_of_park/smp_map_of_park_0
8.\
> pdf
>
<http://stonemountainpark.com/images/maps/map_of_park/smp_map_of_park_
08\
> .pdf>
>
> See you there.
>
> };9)
>

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> Coach,
>
> I saw they charged the start line for the Stone Mountain Races to the
> Riverboat Marina area. I am sure I will be able to find it on
> Saturday, but do you know which mile this is located in? I think it is
> somewhere during the old mile 2, correct? Or is it Mile 1.
>
> Hmmm. I really liked the course they have been using the past few
> years. Nice, tough hill on Mile 4 and a nice downhill finish where you
> can really motor.

Rengaw ~ I think it's at the 1^st mile mark, but don't know for sure. Just look for the ATC signs; they'll lead you to the new start area.

I think the old start is near J on map; new near L:

http://stonemountainpark.com/images/maps/map_of_park/smp_map_of_park_08.pdf

See you there.

};9)

Coach,

I saw they charged the start line for the Stone Mountain Races to the
Riverboat Marina area.  I am sure I will be able to find it on
Saturday, but do you know which mile this is located in?  I think it is
somewhere during the old mile 2, correct?  Or is it Mile 1.

Hmmm.  I really liked the course they have been using the past few
years.  Nice, tough hill on Mile 4 and a nice downhill finish where you
can really motor.

Rengaw

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 ~ Get cooperation from my bad knee on a regular basis!

Week in Review: 48.7 miles over 5 days (48.9 miles over 6 days prev week), endurance strength at 54 mpw (51 prev week); 8:12 avg pace (8:14 prev week); 65%PEavg (64 prev week). 1,655 miles ytd; Weight 128 lbs (128 prev week); Body fat = 8% (8 prev week).

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

Ø  Tue: Cruise Intervals ~ 8.1 miles on flat trail & road in 1:03:54 (7:53), 65-70% = 7:27, 70-75% = 22:11, 75-80% = 22:41, 80-85% = 2:31, remainder under 65% for 70%PEavg. 7 X ½ mile @ marathon effort (76%THR = 3:40 avg), ¼ mile recoveries (70%THR = 2:08 avg). 74º avg w/ 73% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Wed: Inactive Rest ~ Slacker Factor: Knee.

Ø  Thu: Easy ~ 8.1 miles on flat trail & road in 1:06:18 (8:23), 65-70% = 22:07, 70-75% = 28:09, remainder under 65% for 63%PEavg. 73º avg w/ 84% humidity & 63º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 25:00 (8:04), all under 65% for 59%PEavg. 73º avg w/ 89% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Sat: Easy ~ 23.3 miles on flat trail & road in 3:13:43 (8:19); 65-70% = 1:21:10, 70-75% = 1:07:41, 75-80% = 16:58, remainder under 65% for 68%PEavg. 77º avg w/ 80% humidity & 68º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 52:08, 65-70% = 26:08, remainder under 65% for 63%PEavg. 73º avg w/ 90% humidity & 67º dewpoint. Slacker Factor: Knee.

Coach MadDog?

Thanks!  I will look into it.]

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Jason Johnson"
<jasnbeca@...> wrote:
>
> If he has an iPod nano...the Nike sport kit is a fun addition.  I
think they
> are $30.  You can get a clip that let you attach them to any shoe
for under
> $10.
> http://www.apple.com/ipod/nike/
>
> Take care,
> Jason
> http://www.ilounge.com/index.php/reviews/entry/switcheasy-runaway-
anyshoe-adapter-for-ipod-sports-kit/
>
> On Tue, Sep 2, 2008 at 5:53 PM, rengaw99 <rengaw99@...> wrote:
>
> >   My nephew's birthday is coming up. He will be fifteen. I am too
old
> > to know what video games or clothes to buy him, but after running
track
> > last year, he has started running cross country.
> >
> > Any gift ideas for a teenage cross country runner other than
shoes or
> > clothes that require fit. He lives in Western PA, so I'd rather
not
> > deal with returns, etc.
> >
> > Any help is appreciated.
> >
> > Rengaw
> >
> >
> >
>

My nephew's birthday is coming up.  He will be fifteen.  I am too old
to know what video games or clothes to buy him, but after running track
last year, he has started running cross country.

Any gift ideas for a teenage cross country runner other than shoes or
clothes that require fit.  He lives in Western PA, so I'd rather not
deal with returns, etc.

Any help is appreciated.

Rengaw

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 ~ Get cooperation from my bad knee on a regular basis!

Week in Review: 48.9 miles over 6 days (63 miles over 7 days prev week), endurance strength at 51 mpw (55 prev week); 8:14 avg pace (8:09 prev week); 64%PEavg (65 prev week). 1,606.3 miles ytd; Weight 128 lbs (127 prev week); Body fat = 8% (7.5 prev week).

Ø  Mon: Easy ~ 8.1 miles on flat trail & road in 1:05:53 (8:13), 65-70% = 38:00, 70-75% = 3:53, remainder under 65% for 64%PEavg. 73º avg w/ 100% humidity & 73º dewpoint. Slacker Factor: Knee.

Ø  Tue: Easy ~ 5.1 miles on flat trail & road in 42:39 (8:22), all under 65% for 57%PEavg. 72º avg w/ 100% humidity & 71º dewpoint. Slacker Factor: Tweaked knee pretty bad while running through calf high flooded area of trail.

Ø  Wed AM: Strides ~ 4.1 miles on flat trail & road in 32:01 (7:49), 65-70% = 6:03, 70-75% = 4:50, 75-80% = 1:56, remainder under 65% for 63%PEavg. 5 X 40 sec strides @ progressively higher THR. 72º avg w/ 100% humidity & 72º dewpoint. Slacker Factor: Knee.

Ø  Wed PM: Easy ~ 4.3 miles on hilly roads in 0:38:01 (8:50), 65-70% = 2:47, 70-75% = 1:01, remainder under 65% for 58%PEavg. 77º avg w/ 78% humidity & 68º dewpoint. Slacker Factor: Knee shut me down.

Ø  Thu: Easy ~ 5 miles on rolling road in 41:54 (8:23), 65-70% = 20:52, 70-75% = 2:20, remainder under 65% for 63%PEavg. 86º avg w/ 53% humidity & 66º dewpoint. Slacker Factor: Knee.

Ø  Fri: Inactive Rest ~ Slacker Factor: Knee wouldn't let me start.

Ø  Sat: Sharpening(?) ~ 16.2 miles on flat trail & road in 2:07:30 (7:52); 65-70% = 9:40, 70-75% = 47:30, 75-80% = 58:29, 80-85% = 1:42, remainder under 65% for 73%PEavg. 75º avg w/ 76% humidity & 67º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 50:42, 65-70% = 11:10, 70-75% = 18:29, 75-80% = 3:22, remainder under 65% for 67%PEavg. 76º avg w/ 82% humidity & 68º dewpoint. Slacker Factor: Knee.

Coach MadDog?

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 ~ Get cooperation from my bad knee on a regular basis!

Week in Review: 63 miles over 7 days (39.6 miles over 6 days prev week), endurance strength at 55 mpw (49 prev week); 8:09 avg pace (7:50 prev week); 65%PEavg (62 prev week). 1,557.4 miles ytd; Weight 127 lbs (126.5 prev week); Body fat = 7.5% (7.5 prev week).

Ø  Mon: Easy ~ 12 miles on flat trail & road in 1:38:37 (8:13), 65-70% = 11:14, remainder under 65% for 61%PEavg. 77º avg w/ 91% humidity & 66º dewpoint. Slacker Factor: Bad knee caused me to cut run short.

Ø  Tue: Easy ~ 8.1 miles on flat trail & road in 1:06:38 (8:14), 65-70% = 23:06, 70-75% = 18:44, remainder under 65% for 65%PEavg. 79º avg w/ 92% humidity & 66º dewpoint. Slacker Factor: Knee.

Ø  Wed: Easy ~ 6.3 miles on hilly roads in 52:38 (8:21), 65-70% = 18:33, 70-75% = 13:53, remainder under 65% for 65%PEavg. 90º avg w/ 39% humidity & 61º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 7.1 miles on rolling to hilly road in 56:16 (7:55), all under 65% for 61%PEavg. 84º avg w/ 50% humidity & 62º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 25:18 (8:10), all under 65% for 58%PEavg. 76º avg w/ 72% humidity & 63º dewpoint. Slacker Factor: Knee.

Ø  Sat: Easy ~ 20.3 miles on flat trail & road in 2:47:15 (8:14); 65-70% = 54:16, 70-75% = 1:29:54, remainder under 65% for 68%PEavg. 75º avg w/ 81% humidity & 66º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 48:38, 65-70% = 17:15, 70-75% = 6:47, remainder under 65% for 64%PEavg. 72º avg w/ 86% humidity & 67º dewpoint. Slacker Factor: Knee.

Coach MadDog?

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 ~ Get cooperation from my bad knee on a regular basis!

Week in Review: 39.6 miles over 6 days (62.2 miles over 7 days prev week), endurance strength at 49 mpw (58 prev week); 7:50 avg pace (8:03 prev week); 62%PEavg (64 prev week). 1,494.4 miles ytd; Weight 126.5 lbs (126 prev week); Body fat = 7.5% (8 prev week).

Ø  Mon: Inactive Recovery ~ Slacker Factor: Bad knee prevented me from starting.

Ø  Tue: Easy ~ 20.3 miles on flat trail & road in 2:47:33 (8:15), 65-70% = 37:02, 70-75% = 2:02, remainder under 65% for 63%PEavg. 73º avg w/ 57% humidity & 54º dewpoint. Slacker Factor: Knee.

Ø  Wed: Recovery ~ 3.1 miles on flat trail in 24:31 (7:55), 65-70% = 1:32, remainder under 65% for 58%PEavg. 67º avg w/ 94% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 6.1 miles on flat trail & road in 49:26 (8:06), all under 65% for 61%PEavg. 70º avg w/ 88% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 24:20 (7:51), all under 65% for 58%PEavg. 73º avg w/ 85% humidity & 62º dewpoint. Slacker Factor: Knee.

Ø  Sat: Speed(?) Work ~ 6 miles on very hilly roads including the ATC Grand Prix Finale 5K in 22:14 (7:10); 65-70% = 0:20, 70-75% = 2:24, 75-80% = 10:22, 80-85% = 7:28, remainder under 65% for 82%PEavg. Finished 2^nd in 65-69 Div & 94^th overall (78.39% WMA factor). 72º avg w/ 79% humidity & 63º dewpoint. Slacker Factor: Bad knee prevented me from hitting/holding 85-90%THR.

Ø  Sun: Recovery ~ 1 mile on flat trail in 7:45, all under 65% for 50%PEavg. 72º avg w/ 80% humidity & 64º dewpoint. Slacker Factor: Knee shut me down again.

Coach MadDog?

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: 62.2 miles over 7 days (43.8 miles over 5 days prev week), endurance strength at 58 mpw (55 prev week); 8:03 avg pace (7:57 prev week); 64%PEavg (64 prev week). 1,454.8 miles ytd; Weight 126 lbs (126.5 prev week); Body fat = 8% (7.5 prev week).

Ø  Mon: Cruise Repeats ~ 8.1 miles on flat trail & road in 1:01:23 (7:35), 65-70% = 20:10, 70-75% = 15:29, 75-80% = 6:19, 80-85% = 3:50, remainder under 65% for 69%PEavg. 8 X 1:40 repeats @ 80%MHR w/ 1:40 recoveries. 79º avg w/ 96% humidity & 70º dewpoint. Slacker Factor: Humidity.

Ø  Tue: Recovery ~ 8.1 miles on flat trail & road in 1:07:20 (8:19), 65-70% = 35:03, 70-75% = 4:08, remainder under 65% for 64%PEavg. 81º avg w/ 86% humidity & 70º dewpoint. Slacker Factor: Humidity.

Ø  Wed AM: Easy ~ 4.1 miles on flat trail & road in 31:57 (7:48), 65-70% = 10:32, 70-75% = 12:21, remainder under 65% for 66%PEavg. 82º avg w/ 92% humidity & 73º dewpoint. Slacker Factor: Humidity.

Ø  Wed PM: Easy ~ 6.3 miles on rolling to hilly roads in 49:49 (7:54) 65-70% = 9:48, 70-75% = 18:30, 75-80% = 8:14, remainder under 65% for 67%PEavg. 95º avg w/ 45% humidity & 70º dewpoint. Slacker Factor: Heat.

Ø  Thu AM: Recovery ~ 3.1 miles on flat trail in 23:45 (7:40), all under 65% for 63%PEavg. 81º avg w/ 81% humidity & 69º dewpoint. Slacker Factor: Humidity.

Ø  Thu PM: Easy ~ 7.1 miles on rolling to hilly road in 57:29 (8:06) 65-70% = 10:31, 70-75% = 10:46, 75-80% = 16:36, remainder under 65% for 68%PEavg. 80º avg w/ 69% humidity & 70º dewpoint. Slacker Factor: None.

Ø  Fri: Active Rest ~ 3.1 miles on flat trail in 24:44 (7:59), all under 65% for 58%PEavg. 77º avg w/ 64% humidity & 64º dewpoint. Slacker Factor: None.

Ø  Sat: Easy ~ 8.1 miles on flat trail & road in 1:08:13 (8:25); 65-70% = 24:16, remainder under 65% for 63%PEavg. 69º avg w/ 75% humidity & 58º dewpoint. Slacker Factor: Sore knee caused me to cut run short.

Ø  Sun: Easy ~ 14.2 miles on flat trail & road in 1:56:50 (8:14), 65-70% = 41:24, remainder under 65% for 63%PEavg. 70º avg w/ 84% humidity & 62º dewpoint. Slacker Factor: Knee.

Coach MadDog?

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?