Coach ~ Congratulations on your (pending) state record... ~5 mins is
huge!  I'm sure you've already gotten a lot of encouraging words, but
you've earned it.  Impressive national ranking as well.

Keep running (like that, humbling and inspiring all of us at the same
time)...
- BK.

Training Targets (evaluate my lack of progress):

M  ATC Grand Prix (15 races of various distances; click here for info) – Sep 08 ~ Aug 09. I'm currently 160 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents).

Performance Targets (ü indicates entry confirmed):

ü  RRCA & USATF State 10 Mile Championship (Dalton, GA) – 13 Dec (click 4 website). State age record attempt.

ú    RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 35.5 miles over 6 days (36.5 miles over 6 days prev week), endurance strength at 39 mpw (41 prev week); 8:03 avg pace (8:18 prev week); 66%PEavg (67 prev week). 2,127.1 miles ytd; Weight 128 lbs (127.5 prev week); Body fat = 7.5% (7.5 prev week).

L   Mon: Easy ~ 3.1 miles on flat trail in 23:23 (7:33), 65-70% = 5:23, 70-75% = 7:32, 75-80% = 1:03, remainder under 65% for 66%PEavg. 42º avg w/ 76% humidity & 37º dewpoint. Slacker Factor: Forgot ankle support; cut run short.

K   Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 48:19 (8:03), 65-70% = 12:44, 70-75% = 20:57, 75-80% = 4:28, remainder under 65% for 69%PEavg. 36º avg w/ 79% humidity & 30º dewpoint. Slacker Factor: Ankle.

K   Wed: Active Rest ~ 3.1 miles on flat trail in 24:32 (7:55), 65-70% = 8:06, 70-75% = 3:45, remainder under 65% for 63%PEavg. 34º avg w/ 63% humidity & 23º dewpoint. Slacker Factor: Ankle.

J   Thu: Target Event ~ Ran the hilly USATF State Half Marathon Championship (Atlanta Half Marathon) in 1:35:48 (7:19), 65-70% = 0:22, 70-75% = 17:54, 75-80% = 16:35, remainder under 65% for 75%PEavg. Note that I used a lower THR due to the ankle & knee difficulties I've been dealing with lately. 32º avg w/ 89% humidity & 29º dewpoint. WMA age-graded percentile of 84.28. Slacker Factor: Ankle support for high tendon strain caused a blister on the bottom of my foot; 1st in 70-74 Div anyway. This is also a pending Georgia State 70-74 Age Record (took slightly less than 5 minutes off of the current one); I also beat everyone over 60. This should help place me into the top 5 of my division nationally for 2008, because my times currently rank me 5^th in the marathon, 3^rd in the half & 3^rd in the 15km.

K   Fri: Recovery ~ 4.1 miles on flat trail & road in 37:09 (9:04), all under 65% for 56%PEavg. 48º avg w/ 88% humidity & 44º dewpoint. Bad knee & ankle still pretty stressed out.

L   Sat: Inactive Rest ~ Slacker Factor: Couldn't get started due to high humidity (rain) that kept my bad knee from cooperating.

L   Sun: Recovery ~ 6.1 miles on flat trail & road in 51:38 (8:28), 65-70% = 25:54, remainder under 65% for 64%PEavg. 39º avg w/ 100% humidity & 41º dewpoint. Slacker Factor: Wore knee & ankle sleeves; still barely able to hold form.

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@...> wrote:
>
> Coach are they actually going to put this one in the record book? I
> know you have had some issue with the marathons being properly recorded.

Kurt ~ Only time will tell.

Coach are they actually going to put this one in the record book?  I
know you have had some issue with the marathons being properly recorded.

Congrats on running a good race on a challenging course.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> I knew you would overcome your injury and break the record.
>
> Congratulations!!!
>
> Rengaw
>

I knew you would overcome your injury and break the record.

Congratulations!!!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, "neross" <neross@> wrote:
> >
> > Jim:
> > Looked at the results -- wow you were fast.  The next one in your
age
> > group was about 30 minutes later.  Did you get a record?
>
> Hi Nancy ~ Yes, I beat the existing one by just under five minutes.
> };9)
>
Excellent!  You earned your turkey.

--- In CoachMadDogBytes@yahoogroups.com, "neross" <neross@...> wrote:
>
> Jim:
> Looked at the results -- wow you were fast.  The next one in your age
> group was about 30 minutes later.  Did you get a record?

Hi Nancy ~ Yes, I beat the existing one by just under five minutes.
};9)

Jim:
Looked at the results -- wow you were fast.  The next one in your age
group was about 30 minutes later.  Did you get a record?
Nancy

Today's photo illustrates how Coach started his truly Yappy
Thanksgiving!
};9)

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> Coach,
>
> You are going after the Age Group Record tomorrow, correct?
>
> Is it 1:40:20? That is what I saw on Georgia Runner's website.
>
> Go get'em!

Rengaw ~ Yes it most-likely is the soft 1:40:20 you saw. But I am still trying to get through a high ankle tendon strain/sprain that I came down with last Friday, so I'll just be taking what the day gives me. The reason I'm not sure what the actual records are is because the USATF State Records Keeper has not been taking care of them properly (i.e. I'm still waiting to be credited for the marathon record I set four years ago & at this year's Peachtree City 15K). According to the USATF, the problem is to be resolved in the not-too-distant future and the correct records will be posted and kept up-to-date at the USATF Georgia site (http://www.usatfga.org).

}:9(

Coach,

You are going after the Age Group Record tomorrow, correct?

Is it 1:40:20?  That is what I saw on Georgia Runner's website.

Go get'em!

Rengaw

Training Targets (evaluate my lack of progress):

M  ATC Grand Prix (15 races of various distances; click here for info) – Sep 08 ~ Aug 09. I'm currently 160 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents).

Performance Targets (ü indicates entry confirmed):

ü  USATF State Half Marathon Championship (Atlanta, GA) – 27 Nov (click 4 website). State age record attempt.

ü  RRCA & USATF State 10 Mile Championship (Dalton, GA) – 13 Dec (click 4 website). State age record attempt.

ú    RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 36.5 miles over 6 days (45.6 miles over 6 days prev week), endurance strength at 41 mpw (41 prev week); 8:18 avg pace (8:12 prev week); 67%PEavg (65 prev week). 2,091.6 miles ytd; Weight 127.5 lbs (127 prev week); Body fat = 7.5% (7.5 prev week).

L   Mon: Recovery ~ 4.1 miles on flat trail & road in 34:24 (8:23), 65-70% = 13:50, 70-75% = 0:30, remainder under 65% for 63%PEavg. 43º avg w/ 60% humidity & 30º dewpoint. Slacker Factor: Bad knee a little hinky.

J   Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 48:20 (8:03), 65-70% = 13:30, 70-75% = 16:44, 75-80% = 7:18, remainder under 65% for 69%PEavg. 32º avg w/ 41% humidity & 17º dewpoint. Slacker Factor: None.

L   Wed: Recovery ~ 8.1 miles on flat trail & road in 1:08:16 (8:26), 65-70% = 45:36, 70-75% = 1:00, remainder under 65% for 65%PEavg. 25º avg w/ 71% humidity & 16º dewpoint. Slacker Factor: Hinkey knee.

K   Thu: Inactive Rest ~ Slacker Factor: None.

L   Fri: Easy ~ 6.1 miles on flat trail & road in 49:00 (8:02), 65-70% = 9:52, 70-75% = 19:18, 75-80% = 13:11, remainder under 65% for 71%PEavg. 32º avg w/ 48% humidity & 16º dewpoint. Worked on restoring 180 cadence. Slacker Factor: Headwind of 17mph gusting to 35 & high lateral tendon strain at the ankle caused me to cut run short.

L   Sat: Recovery ~ 4.1 miles on flat trail & road in 35:50 (8:44), 65-70% = 15:29, remainder under 65% for 64%PEavg. 21º avg w/ 64% humidity & 13º dewpoint. Slacker Factor: Swollen ankle tendon.

K   Sun: Easy ~ 8.1 miles on flat trail & road in 1:06:17 (8:11), 65-70% = 13:32, 70-75% = 43:50, 75-80% = 2:24, remainder under 65% for 70%PEavg. 32º avg w/ 53% humidity & 19º dewpoint. Slacker Factor: Ankle.

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> Coach,
>
> My race number is 3136. Any idea what corral that puts me in?

Rengaw ~ My bib number is 2249 and I doubt there would be 2248 entered with faster seed times, but I don't know for sure. I suspect 1-2000 are reserved for the Marathon and the remainder for the Half. I also read that there are only 5 corrals for the Half; so that indicates about 2000 assigned to each.

Bottom Line ~ All this is based on registration being accepted right up to race day and the fact that the Half already has more than 9000 entered.

See ya there.

}:9)

Coach,

My race number is 3136.  Any idea what corral that puts me in?

Rengaw

How many slices of pie is that.  If I can only eat one, I will have to
make it a BIG one!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
>
> The homepage photo has been updated to show a Thanksgiving Dinner
> Mileage Converter.
>

Glad to see beer and wine are off the list and obviously don't require
any additional miles!

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
>
> The homepage photo has been updated to show a Thanksgiving Dinner
> Mileage Converter.
>

The homepage photo has been updated to show a Thanksgiving Dinner Mileage Converter.

Training Targets (evaluate my lack of progress):

M  ATC Grand Prix (15 races of various distances; click here for info) – Sep 08 ~ Aug 09. I'm currently 160 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents).

Performance Targets (ü indicates entry confirmed):

ü  USATF State Half Marathon Championship (Atlanta, GA) – 27 Nov (click 4 website). State age record attempt.

ü  RRCA & USATF State 10 Mile Championship (Dalton, GA) – 13 Dec (click 4 website). State age record attempt.

ú    RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

ü  River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 45.6 miles over 6 days (40.7 miles over 7 days prev week), endurance strength at 41 mpw (38 prev week); 8:12 avg pace (8:12 prev week); 65%PEavg (64 prev week). 2,055.1 miles ytd; Weight 127 lbs (127 prev week); Body fat = 7.5% (7.5 prev week).

K   Mon: Easy ~ 8.1 miles on flat trail & road in 1:07:04 (8:17), 65-70% = 41:52, 70-75% = 5:32, remainder under 65% for 65%PEavg. 39º avg w/ 71% humidity & 30º dewpoint. Slacker Factor: None.

K   Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 47:47 (7:58), 65-70% = 11:06, 70-75% = 17:17. 75-80% = 7:34, remainder under 65% for 69%PEavg. 48º avg w/ 61% humidity & 32º dewpoint. Slacker Factor: None.

K   Wed: Easy ~ 4.1 miles on flat trail & road in 34:24 (8:23), 65-70% = 12:43, remainder under 65% for 63%PEavg. 51º avg w/ 60% humidity & 37º dewpoint. Slacker Factor: None.

L   Thu AM: Easy ~ 3.1 miles on flat trail in 24:03 (7:45), 65-70% = 4:36, 70-75% = 2:52, remainder under 65% for 63%PEavg. 50º avg w/ 100% humidity & 48º dewpoint. Slacker Factor: Excessive humidity caused my bad knee to shut me down.

J   Thu PM: Easy ~ 5 miles on flat road in 44:42 (8:56), 65-70% = 16:14, 70-75% = 2:26, remainder under 65% for 63%PEavg. 57º avg w/ 90% humidity & 54º dewpoint. Slacker Factor: None.

K   Fri: Easy ~ 6.1 miles on flat trail & road in 49:12 (8:04), 65-70% = 10:31, 70-75% = 9:58, 75-80% = 1:22, remainder under 65% for 64%PEavg. 58º avg w/ 93% humidity & 56º dewpoint. Slacker Factor: My body forgot what 2-a-days are like.

»   Sat: Inactive Rest ~ Slacker Factor: Travel to/from Auburn-Georgia game.

N   Sun: Easy ~ 13.2 miles on flat trail & road in 1:45:31 (8:00), 65-70% = 1:09:20, 70-75% = 25:31, remainder under 65% for 67%PEavg. 38º avg w/ 75% humidity & 30º dewpoint. Slacker Factor: Hangover.

Coach MadDog?

> Ana ~ You didn't ask, but I suggest you take three days off and set
> a near term goal to train for. The days off should cause your body to
> desire a return to what its use to doing and the target should provide
> the missing motivation and do away with the boredom.
>
>   [:-?]


coach,

thanks. that sounds like a good idea and i will take your suggestion.
fridays are usually my running days, but i didn't run today. i was
running five days a week for awhile, but in the last four weeks, i've
cut it down to four. i'm debating if i would be ok running three days a
week until race day and still be able to walk/run 13.1 miles. at this
point, i really don't care about my finish time. i just want to finish
it.

anastasia

--- In CoachMadDogBytes@yahoogroups.com, ana_bomber <no_reply@...> wrote:
>
> i have no motivation to run/train anymore and i desparately need a
> mental and physical break from running. i'm basically just very bored
> of running because that's all i ever do (except for karate class once a
> week) and i'm training alone. this is like the worse timing because i'm
> running the l.a. half marathon in 23 days. i don't have a gym
> membership anywhere. i don't have my own bike and i had bad experience
> riding my sister's bike. i have a pool in my backyard, but it's too
> cold to go swimming. i've tried changing up the scenery to break up the
> monotony and run in places/areas that i don't visit often which also
> have tons of other runners/walkers, but it's not helping. all the leg
> problems i was having before are being covered up by the heavy, lead-
> like feeling in my legs. my legs hurt in a different way now because
> they don't feel like running anymore either. i think my legs dread
> running more than my mind does. i don't feel like i dread running while
> i'm getting ready for a run though. i don't think there's anything i
> can do to get better or more comfortable physically until i fix all my
> mental problems (low motivation, frustration, etc). i hate taking walk
> breaks during my runs, but i may have to take them during the race and
> i have to convince myself that it's ok to walk.
>
> does anyone else get like this sometimes? just curious.

Ana ~ You didn't ask, but I suggest you take three days off and set a near term goal to train for. The days off should cause your body to desire a return to what its use to doing and the target should provide the missing motivation and do away with the boredom.

i have no motivation to run/train anymore and i desparately need a
mental and physical break from running. i'm basically just very bored
of running because that's all i ever do (except for karate class once a
week) and i'm training alone. this is like the worse timing because i'm
running the l.a. half marathon in 23 days. i don't have a gym
membership anywhere. i don't have my own bike and i had bad experience
riding my sister's bike. i have a pool in my backyard, but it's too
cold to go swimming. i've tried changing up the scenery to break up the
monotony and run in places/areas that i don't visit often which also
have tons of other runners/walkers, but it's not helping. all the leg
problems i was having before are being covered up by the heavy, lead-
like feeling in my legs. my legs hurt in a different way now because
they don't feel like running anymore either. i think my legs dread
running more than my mind does. i don't feel like i dread running while
i'm getting ready for a run though. i don't think there's anything i
can do to get better or more comfortable physically until i fix all my
mental problems (low motivation, frustration, etc). i hate taking walk
breaks during my runs, but i may have to take them during the race and
i have to convince myself that it's ok to walk.

does anyone else get like this sometimes? just curious.

Training Targets (evaluate my lack of progress):

M  ATC Grand Prix (15 races of various distances; click here for info) – Sep 08 ~ Aug 09. I'm currently 160 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents).

Performance Targets (ü indicates entry confirmed):

ü  USATF State Half Marathon Championship (Atlanta, GA) – 27 Nov (click 4 website). State age record attempt.

ü  RRCA & USATF State 10 Mile Championship (Dalton, GA) – 13 Dec (click 4 website). State age record attempt.

o    RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

o    River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

o    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 40.7 miles over 7 days (37.4 miles over 6 days prev week), endurance strength at 38 mpw (36 prev week); 8:12 avg pace (8:01 prev week); 64%PEavg (68 prev week). 2,009.5 miles ytd; Weight 127 lbs (126.5 prev week); Body fat = 7.5% (7.5 prev week).

K Mon: Recovery ~ 6.1 miles on flat trail & road in 50:33 (8:17), 65-70% = 26:02, remainder under 65% for 64%PEavg. 51º avg w/ 73% humidity & 43º dewpoint. Slacker Factor: Knee.

J Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 48:34 (8:06), 65-70% = 16:54, 70-75% = 18:10. 75-80% = 3:50, remainder under 65% for 68%PEavg. 61º avg w/ 64% humidity & 49º dewpoint. Worked on restoring Chi again. Slacker Factor: NONE!

L Wed: Recovery ~ 4.1 miles on flat trail & road in 35:03 (8:33), 65-70% = 9:53, remainder under 65% for 63%PEavg. 52º avg w/ 77% humidity & 45º dewpoint. Slacker Factor: Slacker Factor: Bad knee caused me to cut run short.

K Thu: Easy ~ 4.1 miles on flat trail & road in 33:54 (8:16), 65-70% = 17:13, remainder under 65% for 63%PEavg. 52º avg w/ 94% humidity & 43º dewpoint. Worked on restoring Chi & cadence. Slacker Factor: None.

J Fri: Active Rest ~ 3.1 miles on flat trail in 24:23 (7:52), 65-70% = 6:05, remainder under 65% for 61%PEavg. 48º avg w/ 77% humidity & 47º dewpoint. Slacker Factor: None.

J Sat: Easy ~ 11.2 miles on flat trail & road in 1:30:46 (8:06), 65-70% = 52:39, 70-75% = 25:36, remainder under 65% for 67%PEavg. 48º avg w/ 69% humidity & 39º dewpoint. Slacker Factor: None.

K Sun: Recovery ~ 6.1 miles on flat trail & road in 50:08 (8:13), 65-70% = 24:10, remainder under 65% for 63%PEavg. 40º avg w/ 82% humidity & 31º dewpoint. Slacker Factor: None.

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> This is my goal race this year. I have run it all but one or two
> years since 1999.
>
> I just received an e-mail that the Atlanta Track Club is going to
> have corrals at the start of the half-marathon this year for the
> first time. I don't know why. The start is never a problem with
> this race.
>
> My fear is that the new person in charge of the ATC is changing too
> much and is trying to make this into a mega race. That would be
> awful. This is such a fun race to run and the race organizers always
> do a great job of making it seamless and easy for the runners. It is
> one of the big reasons I do it.
>
> Making it too big and too complicated will ruin it for me, and
> probably for a lot of other runners. I purposely avoid large races
> because of the logistics, and curse myself whenever I convince myself
> to run in one.
>
> I hope my fears are not realized. Maybe I am just getting old and
> don't like change.

Rengaw ~ As of this morning there are more than 9,000 entrants in the Half and the number is still climbing rapidly; thus the reason for the corrals. I suspect it's because the Weather Channel came aboard as the title sponsor. The club is also seeking more volunteers to work the event.

}:9|

This is my goal race this year.  I have run it all but one or two
years since 1999.

I just received an e-mail that the Atlanta Track Club is going to
have corrals at the start of the half-marathon this year for the
first time.  I don't know why.  The start is never a problem with
this race.

My fear is that the new person in charge of the ATC is changing too
much and is trying to make this into a mega race.  That would be
awful.  This is such a fun race to run and the race organizers always
do a great job of making it seamless and easy for the runners.  It is
one of the big reasons I do it.

Making it too big and too complicated will ruin it for me, and
probably for a lot of other runners.  I purposely avoid large races
because of the logistics, and curse myself whenever I convince myself
to run in one.

I hope my fears are not realized.  Maybe I am just getting old and
don't like change.

Rengaw

Training Targets (evaluate my lack of progress):

N  ATC Grand Prix (15 races of various distances; click here for info) – Sep 08 ~ Aug 09. I'm currently 160 points behind 1^st place in my division (I won 1^st race of series but points don't count because I was in my former division at the time, missed 2^nd race because I was out of town at the Twin Cities Marathon, won 3^rd & 4^thevents).

Performance Targets (ü indicates entry confirmed):

ü  USATF State Half Marathon Championship (Atlanta, GA) – 27 Nov (click 4 website). State age record attempt.

ü  RRCA & USATF State 10 Mile Championship (Dalton, GA) – 13 Dec (click 4 website). State age record attempt.

o    RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients.

o    River to River 80 Mile Relay (Illinois) – 19 Apr (click 4 website). ATC Master's team event.

o    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

Week in Review: 37.4 miles over 6 days (34.9 miles over 6 days prev week), endurance strength at 36 mpw (29 prev week); 8:01 avg pace (8:18 prev week); 68%PEavg (66 prev week). 1,968.8 miles ytd; Weight 126.5 lbs (127 prev week); Body fat = 7.5% (7.5 prev week).

M  Mon: Recovery ~ 4.1 miles on flat trail & road in 33:09 (8:05), 65-70% = 10:10, remainder under 65% for 59%PEavg. 49º avg w/ 35% humidity & 23º dewpoint. Slacker Factor: Knee.

M  Tue: Easy ~ 8.1 miles on flat trail & road in 1:07:21 (8:19), 65-70% = 12:11, 70-75% = 43:15, 75-80% = 6:29, remainder under 65% for 71%PEavg. 37º avg w/ 74% humidity & 28º dewpoint. Slacker Factor: Worked on restoring my Chi style of running. Slacker Factor: Knee.

M  Wed: Hills ~ 6 miles on Kennesaw Battlefield trails in 50:27 (8:24), 65-70% = 11:02, 70-75% = 25:10. 75-80% = 6:34, remainder under 65% for 69%PEavg. 37º avg w/ 61% humidity & 26º dewpoint. Worked on restoring Chi again. Slacker Factor: Knee.

M  Thu: Inactive Rest ~ Slacker Factor: Bad knee kept me from getting started.

M  Fri: Easy ~ 4.1 miles on flat trail & road in 33:07 (8:05), 65-70% = 11:35, 70-75% = 15:30, remainder under 65% for 69%PEavg. 41º avg w/ 81% humidity & 35º dewpoint. Slacker Factor: Knee.

M  Sat: Speed(?) Work ~ 7 miles, including the Run Around the Rock 5 miler on a very hilly route around Stone Mountain in 35:38 (7:08), 65-70% = 0:17, 70-75% = 1:21, 75-80% = 23:42, 80-85% = 9:40, remainder under 65% for 78%PEavg. 36º avg w/ 92% humidity & 34º dewpoint. 81.8% WMA age-graded percentile. Slacker Factor: Knee; 1^st in 70-74 Div anyway.

M  Sun: Recovery ~ 8.1 miles on flat trail & road in 1:05:41 (8:07), 65-70% = 37:19, 70-75% = 4:08, remainder under 65% for 65%PEavg. 50º avg w/ 71% humidity & 41º dewpoint. Slacker Factor: Knee.

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@...> wrote:
>
> Great picture.  She looks so determined and focused!
>
> Kurt

That she is! She is one of my clients, a certified coach and is the
outreach manager for the Atlanta Track Club. It's a shame y'all missed
meeting her in the Twin Cities (she arrived on Saturday and ran the 10
miler).
}:9)

Great picture.  She looks so determined and focused!

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
> Today's homepage photo is of Tina finishing last weekend's Nike Women's
> Half Marathon.
>

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@>
> wrote:
> >
> > Correction: it was only 1:05 faster.  Can't do math!!
>
> Congrats on meeting your goal.
> };9)
>

Target Events:

2008 Chickamauga Battlefield Half Marathon (Fort Oglethorpe) – 8 Nov (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 Philadelphia Distance Run (Philly) – 20 Sep (click 4 website)

Current Objectives ~ Set more state age records.

Week in Review: 34.9 miles over 6 days (34.8 miles over 7 days prev week), endurance strength at 29 mpw (33 prev week); 8:18 avg pace (7:58 prev week); 66%PEavg (66 prev week). 1,931.4 miles ytd; Weight 127 lbs (125.5  prev week); Body fat = 7.5% (7.5 prev week).

Ø  Mon: Recovery ~ 4.1 miles on flat trail & road in 34:29 (8:25), 65-70% = 9:10, remainder under 65% for 62%PEavg. 41º avg w/ 93% humidity &  39º dewpoint. Slacker Factor: Bad knee caused me to cut run short.

Ø  Tue: Hills ~ 10.5 miles on Kennesaw Battlefield trails in 1:29:31 (8:32), 65-70% = 32:10, 70-75% = 25:31. 75-80% = 1:35, remainder under 65% for 66%PEavg. 49º avg w/ 79% humidity &  43º dewpoint. Slacker Factor: Knee.

Ø  Wed: Recovery ~ 5.1 miles on flat trail & road in 45:30 (8:55), all under 65% for 58%PEavg. 51º avg w/ 83% humidity & 45º dewpoint. Slacker Factor: Knee.

Ø  Thu: Easy ~ 4.1 miles on flat trail in 34:46 (8:29), 65-70% = 3:08, remainder under 65% for 59%PEavg. 50º avg w/ 53% humidity & 34º dewpoint. Slacker Factor: Knee.

Ø  Fri: Inactive Rest ~ Slacker Factor: None.

Ø  Sat: Easy ~ 6.1 miles on flat trail & road in 51:12 (8:24), 65-70% = 0:16, 70-75% = 0:14, 75-80% = 7:05, 80-85% = 11:57, 85-90% = 2:13, remainder under 65% for 81%PEavg. 51º avg w/ 93% humidity & 48º dewpoint. Slacker Factor: Knee.

Ø  Sun: Speed(?) Work ~ 5 miles, including the Haunted Hustle Cross Country 5 km race on a mostly flat trail in 22:05 (7:07), 65-70% = 0:08, 70-75% = 0:36, 75-80% = 13:40, 80-85% = 48:44, 85-90% = 3:45, remainder under 65% for 81%PEavg. 42º avg w/ 89% humidity & 40º dewpoint. Slacker Factor: Knee; 1^st in 70-74 Div anyway.

Coach MadDog?

Thanks!

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...>
wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@>
> wrote:
> >
> > Correction: it was only 1:05 faster.  Can't do math!!
>
> Congrats on meeting your goal.
> };9)
>