Training Targets (evaluate my lack of progress):

M  Get back to my potential.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  RRCA National 10 Mile Championship (Washington, DC) – 5 Apr (click 4 website). Destination event w/ clients & ATC Master's team.

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: 59.2 miles over 7 days (41.9 miles over 6 days prev week), endurance strength at 43 mpw (34 prev week); 8:19 avg pace (8:18 prev week); 61%PEavg (65 prev week). 352.8 miles ytd; Weight 131 lbs (132 prev week); Body fat = 8.5% (9 prev week).

K   Mon: Easy ~ 8.1 miles on flat trail & road in 1:07:22 (8:19), 65-70% = 44:48, 70-75% = 1:14, remainder under 65% for 65%PEavg. 26º avg w/ 66% humidity & 16º dewpoint. Slacker Factor: None.

L   Tue: Intervals ~ 8.1 miles on flat trail & road w/ 4 x 2:00 @ 78%THR & 2:00 recoveries in 1:07:28 (8:20), 65-70% = 13:44, 70-75% = 3:30, 75-80% = 3:24, remainder under 65% for 63%PEavg. 32º avg w/ 51% humidity & 14º dewpoint. Slacker Factor: Lost a lot of leg strength.

K   Wed AM: Recovery ~ 6.1 miles on flat trail & road in 51:04 (8:22), 65-70% = 9:14, remainder under 65% for 61%PEavg. 43º avg w/ 55% humidity & 27º dewpoint. Slacker Factor: None.

K   Wed PM: Recovery ~ 6.5 miles on rolling to hilly road in 55:57 (8:36), 65-70% = 2:52, 70-75% = 1:08, remainder under 65% for 58%PEavg. 54º avg w/ 51% humidity & 37º dewpoint. Slacker Factor: None.

K   Thu AM: Recovery ~ 5.1 miles on flat trail & road in 44:22 (8:42), 65-70% = 0:37, remainder under 65% for 58%PEavg. 48º avg w/ 93% humidity & 48º dewpoint. Slacker Factor: None.

K   Thu PM: Easy ~ 5 miles on rolling road in 41:10 (8:14), 65-70% = 23:01, 70-75% = 3:29, remainder under 65% for 64%PEavg. 62º avg w/ 52% humidity & 45º dewpoint. Slacker Factor: None.

K   Fri: Active Rest ~ 3.1 miles on flat trail in 24:47 (8:00), 65-70% = 2:58, 70-75% = 2:10, remainder under 65% for 60%PEavg. 52º avg w/ 77% humidity & 48º dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 11.1 miles on flat trail & road in 1:33:08 (8:23), 65-70% = 20:47, 70-75% = 3:20, remainder under 65% for 62%PEavg. 50º avg w/ 100% humidity (rain) & 50º dewpoint. Slacker Factor: Too many mud poodles made my shoes feel quite heavy.

K   Sun: Recovery ~ 6.1 miles on flat trail & road in 50:17 (8:15), 65-70% = 12:16, remainder under 65% for 62%PEavg. 39º avg w/ 100% humidity (rain) & 37º dewpoint. Slacker Factor: Oodles of mud poodles.

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...>
wrote:
>
> Coach,
>
> I thought online registration for members was to start yesterday? I
> have not received anything in the mail. Have you?
>
> I am starting to wonder if maybe I forgot to re-up my membership last
> fall? I still get the Wingfoot.


   Rengaw ~ I just received it in today's mail. Let me know if you don't
get it by tomorrow and I give you the appropriate info.

};9)

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...>
wrote:
>
> Coach,
>
> I thought online registration for members was to start yesterday? I
> have not received anything in the mail. Have you?


Rengaw ~ Not yet. I'll put up a post when I receive mine.

};9|

Coach,

I thought online registration for members was to start yesterday?  I
have not received anything in the mail.  Have you?

I am starting to wonder if maybe I forgot to re-up my membership last
fall?  I still get the Wingfoot.

Rengaw

Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  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: 41.9 miles over 6 days (28.7 miles over 5 days prev week), endurance strength at 34 mpw (36 prev week); 8:18 avg pace (8:23 prev week); 65%PEavg (63 prev week). 293.6 miles ytd; Weight 132 lbs (132 prev week); Body fat = 9% (8.5 prev week).

K   Mon: Hills ~ 8 miles on Kennesaw Battlefield trails in 1:06:20 (8:18), 65-70% = 23:11, 70-75% = 12:49, remainder under 65% for 65%PEavg. 32º avg w/ 72% humidity & 25º dewpoint. Slacker Factor: Hamstring not quite ready for hills; cut run short.

L   Tue: Inactive Recovery ~ Slacker Factor: Bad hamstring prevented me from getting started.

K   Wed: Easy ~ 6.5 miles on rolling to hilly roads in 56:14 (8:39), 65-70% = 16:13, 70-75% = 19:55, 75-80% = 3:41, remainder under 65% for 67%PEavg. 61º avg w/ 81% humidity & 59º dewpoint. Slacker Factor: None.

K   Thu: Recovery ~ 5.1 miles on flat trail & road in 43:37 (8:33), 65-70% = 7:52, 70-75% = 1:40, remainder under 65% for 61%PEavg. 45º avg w/ 65% humidity & 34º dewpoint. Slacker Factor: None.

K   Fri: Active Rest ~ 3.1 miles on flat trail in 24:19 (7:51), 65-70% = 8:28, 70-75% = 8:57, remainder under 65% for 66%PEavg. 25º avg w/ 53% humidity & 10º dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 13.1 miles on flat trail & road in 1:48:05 (8:15), 65-70% = 1:04:38, 70-75% = 16:41, remainder under 65% for 66%PEavg. 27º avg w/ 78% humidity & 21º dewpoint. Slacker Factor: None.

K   Sun: Recovery ~ 6.1 miles on flat trail & road in 50:17 (8:15), 65-70% = 28:44, remainder under 65% for 64%PEavg. 32º avg w/ 69% humidity & 23º dewpoint. Slacker Factor: None.

Coach MadDog?

The ING New York City Marathon has already opened their 2009 registration and lottery - prices have risen by 9.5%.

Registration for the 2009 New York City Marathon (Nov 1) opened on February 19th. The entry fee has gone up to $171 for USA non-NYRR members. There is also an additional non-refundable $11 processing fee for all applicants. Those with guaranteed entry (click the below link for details) have until May 1st to enter their registration; USA residents may enter the lottery through June 1st. For those not able to use one of the guaranteed options, registration is by lottery with results announced in mid-June. In the lottery, they expect approximately 50,000 to be turned away (note that they always do that with a non-refundable lottery application fee). Click here for ING NYC Marathon 2009 registration information.

Bottom Line ~ Try to enter now - if you plan on going!

};9)

You covered most of them.

The most important things I learned were

1.  Use a HRM.  It actually made my training easier becuase I was
running too hard on my easy days.

2.  Trust your training.

3.  Listen to your body.

4.  Take care of your injuries early.

Rengaw

Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  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: 28.7 miles over 5 days (32 miles over 6 days prev week), endurance strength at 36 mpw (40 prev week); 8:23 avg pace (8:05 prev week); 63%PEavg (64 prev week). 251.7 miles ytd; Weight 132 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

L   Mon: Inactive Recovery ~ Slacker Factor: Hamstring pull.

L   Tue: Inactive Recovery ~ Slacker Factor: Hamstring.

L   Wed: Test Run ~ 3.1 miles on flat trail in 26:30 (8:33), all under 65% for 59%PEavg. 55º avg w/ 77% humidity & 48º dewpoint. Slacker Factor: Hamstring still very sore.

K   Thu: Recovery ~ 8.1 miles on flat trail & road in 1:09:45 (8:37), 65-70% = 32:17, 70-75% = 12:58, remainder under 65% for 67%PEavg. 48º avg w/ 66% humidity & 37º dewpoint. Slacker Factor: Shortened stride to protect injured hamstring.

K   Fri: Active Rest ~ 3.2 miles on flat trail in 27:08 (8:29), 65-70% = 5:06, remainder under 65% for 60%PEavg. 40º avg w/ 85% humidity & 30º dewpoint. Slacker Factor: Hamstring.

K   Sat: Easy ~ 8.2 miles on flat trail & road in 1:07:23 (8:13), 65-70% = 41:00, 70-75% = 8:06, remainder under 65% for 65%PEavg. 50º avg w/ 94% humidity (rain) & 48º dewpoint. Slacker Factor: Hamstring.

K   Sun: Easy ~ 6.1 miles on flat trail & road in 48:58 (8:02), 65-70% = 14:29, 70-75% = 16:50, remainder under 65% for 65%PEavg. 42º avg w/ 80% humidity & 35º dewpoint. Slacker Factor: None.

Coach MadDog?

So what have you learned in all your running, Rengaw?

Great list!

Rengaw

I've learned a lot:

The HR monitor is my friend.  That said, I have learned to know how
it 'feels' so if I don't have my HR monitor I can manage.  And that's
good since I've forgotten the band, had it not synch, and had it run
out of juice more than once.

I actually can run slower and keep my HR down to 65 or 70% for a
recovery run although I don't do it often enough.  I will continue to
work at it.

If you are going on a long run, know where the restrooms are.  If you
think you should stop at one, do so.  You may regret it if you don't.

I love my Garmin.  I didn't want one but now that I've had it for a
year, it gives me freedom to take a new road, new path, new trail.

Listen to my body carefully.  What my body says trumps my HR monitor
and my plan for the day.

Be careful of my mind; it is tricky.  When my MIND says I am tired,
it usually means I'm feeling lazy.  If I persist, it may be a run
that seems to last forever, but I usually feel better for getting
through it.

A bad run or a bad week is not the end of the world.

Persistence and patience pay off.

The treadmill is better than nothing but outdoors is the best.

Once upon a time the long run was something I had to get through.
Now it's the one run every week that I look forward to.

I'm not in competition with anyone but myself.  I may see someone who
is running faster, but they may be running a shorter distance, may
end up walking, or may just be better.  And it's all okay.  I just
need to be the best I can be.

The occasional run with someone who's getting started or doing
something for the first time and needs company and encouragement is
nice.  On those runs, their goals are mine. If they need to walk, I
walk.   A successful run that day is if they achieve what they needed
to and feel good.  I love that.  I get to see someone else love
something I do.

My short runs were long runs two years ago.  It's kind of funny that
now 5 miles is nothing.

I can hate heat, cold, hills, etc. but I shouldn't avoid them unless
I'm risking frostbite, heat stroke, getting struck by lightning,
etc.  I don't have to love it but it's all good stuff.

Once in awhile, especially if running seems to be a chore, it's good
to leave the HR monitor at home and just run for the joy of it at
whatever pace I want.  Or take a day off.

I have never felt the 'runner's high' from endorphins.  I have,
however, felt pretty smug after a long run.  Not a very attractive
trait but I figure that's my runner's high.

Any sport that allows a little chocolate milk as a recovery drink
after a long run can't be all bad.

Be wary of change.  If your shoes work well, don't change them for no
reason.  It can be a waste of money.

Wear sunscreen.

Pay attention to what clothes to wear in different conditions.

Keep a log.  It has been really valuable for me.  Before the last
Silver Comet Half, I thought all my training runs were awful.  So I
looked back at the previous year and saw that my comments weren't
much different, which told me I'm hard to please.  I am no easier to
please now, but my expectations in that respect have gone down and I
know my complaints don't mean that things are not progressing.

I can (generally) fit my run into my schedule.  It's not always easy,
but if I plan carefully it can usually be done.  And when it can't
the world doesn't end.

If you have an injury and have to take time off, you need to do it.
Getting back up to speed takes time and is annoying and frustrating,
but you get there.

Every once in awhile a new running outfit helps.  Shallow perhaps,
but it works.

I did not do the race on Saturday.  I had to get my car fixed, and
Saturday morning was the only time I could do it.

Bummer.

Still planning to do the race next Saturday though!

Rengaw

Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  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: 32 miles over 6 days (47.8 miles over 6 days prev week), endurance strength at 40 mpw (43 prev week); 8:05 avg pace (8:20 prev week); 64%PEavg (64 prev week). 223 miles ytd; Weight 131 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

K   Mon: Intervals ~ 6.1 miles on flat trail & road in 48:28 (7:57), 65-70% = 9:00, 70-75% = 5:22, 75-80% = 2:16, remainder under 65% for 64%PEavg. 37º avg w/ 89% humidity & 36º dewpoint. 6 X 1:00 + ¼ mi (1:40) @ marathon effort; 1:00 recoveries. Slacker Factor: Super Bowl hangover.

K   Tue: Recovery ~ 6.2 miles on flat trail & road in 52:00 (8:23), 65-70% = 14:31, remainder under 65% for 63%PEavg. 30º avg w/ 63% humidity & 14º dewpoint. Slacker Factor: None.

K   Wed AM: Hills ~ 6 miles up/dwn Kennesaw Mtn in 49:05 (8:11), 65-70% = 16:08, 70-75% = 2:36, 75-80% = 24:03, remainder under 65% for 69%PEavg. 16º avg w/ 56% humidity, 3º dewpoint & light horizontal snow. Slacker Factor: -6º chill factor.

L   Wed PM: Easy ~ 4.5 miles on rolling to hilly roads in 37:06 (8:15), 65-70% = 13:09, 70-75% = 2:35, 75-80% = 1:16, remainder under 65% for 63%PEavg. 28º avg w/ 32% humidity, 2º dewpoint. Slacker Factor: Bad knee shut me down.

L   Thu: Inactive recovery ~ Slacker Factor: Knee.

L   Fri: Active Rest ~ 3.1 miles on flat trail in 23:37 (7:37), 65-70% = 3:24, remainder under 65% for 65%PEavg. 28º avg w/ 69% humidity & 19º dewpoint. Slacker Factor: Knee.

L   Sat: ATC 1-Hour Track Race ~ 2.6 miles on flat track @ Emory Univ. in 19:25 (7:28), 65-70% = 0:28, 70-75% = 2:08, 75-80% = 11:40, remainder under 65% for 67%PEavg. 30º avg w/ 89% humidity & 27º dewpoint. Slacker Factor: Pulled opposing hamstring due to favoring bad knee which caused me to drop out of the event.

L   Sun: Recovery ~ 3.5 miles on flat trail & road in 31:02 (8:52), all under 65% for 56%PEavg. 52º avg w/ 77% humidity & 45º dewpoint. Slacker Factor: Same occurrence as Sat; hamstring shut me down again.

Coach MadDog?

> Rengaw ~ The Peachtree 10K is now finishing on 10th Street again.
>


Nice.  I like that finish better.

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
<snip>

>I am looking at making the Peachtree Road Race my goal race for the
> first time. Then maybe a fall half marathon.

Rengaw ~ The Peachtree 10K is now finishing on 10^th Street again.

Click here for story

};9)

Feb. 7:  Atlanta Track Club one hour run.
Feb. 14: Atlanta Track Club Hearst & Soles 5K
Feb. 21: Charles Harris 10K.

I have been "taking the winter off".  Basically, I am not training
and running when I can.  Obviously, it does not mean I am not racing,
but it means I rarely run more than 4 miles, and run only when I have
time.  It is actually refreshing and I think it will make me more
focused when I start training regularly again.  I will start running
more consistently (I hope!) when the time changes.

Looking back over the years, I have usually trained for a Spring race
during the winter.  I usually hated it and did not train very well
due to darkness, cold and other weather, holidays, etc.  I also
usually felt guilty when I did not train properly during the winter.
So, I decided to not beat myself up this year and just run when I
can, do some races, and give myself permission to not be too serious
until the time change in March.

I am looking at making the Peachtree Road Race my goal race for the
first time.  Then maybe a fall half marathon.

Rengaw

Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  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: 47.8 miles over 6 days (37.6 miles over 6 days prev week), endurance strength at 43 mpw (34 prev week); 8:20 avg pace (8:07 prev week); 64%PEavg (67 prev week). 191 miles ytd; Weight 131 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

L   Mon: Inactive Recovery ~ Slacker Factor: Too dizzy to start (head cold?).

K   Tue: Easy ~ 11.2 miles on flat trail & road in 1:35:44 (8:33), 65-70% = 52:39, 70-75% = 8:12, remainder under 65% for 65%PEavg. 45º avg w/ 100% humidity & 43º dewpoint. Slacker Factor: None.

K   Wed: Easy ~ 6.1 miles on flat trail & road in 50:23 (8:16), 65-70% = 20:53, 70-75% = 6:46, 75-80% = 3:26, remainder under 65% for 65%PEavg. 57º avg w/ 91% humidity & 52º dewpoint. Slacker Factor: None.

K   Thu AM: Easy ~ 4.1 miles on flat trail & road in 33:56 (8:12), 65-70% = 12:02, 70-75% = 5:50, remainder under 65% for 64%PEavg. 35º avg w/ 69% humidity & 26º dewpoint. Slacker Factor: None.

K   Thu PM: Easy ~ 5 miles on mostly flat road in 40:39 (8:08), 65-70% = 9:12, 70-75% = 27:19, 75-80% = 1:51, remainder under 65% for 69%PEavg. 45º avg w/ 40% humidity & 25º dewpoint. Slacker Factor: None.

K   Fri: Active Rest ~ 3.1 miles on flat trail in 25:27 (8:13), 65-70% = 1:45, remainder under 65% for 61%PEavg. 30º avg w/ 75% humidity & 23º dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 14.2 miles on flat trail & road in 1:56:46 (8:13), 65-70% = 1:04:31, 70-75% = 27:56, remainder under 65% for 67%PEavg. 27º avg w/ 82% humidity & 27º dewpoint. Slacker Factor: None.

K   Sun: Recovery ~ 4.1 miles on flat trail & road in 35:08 (8:34), 65-70% = 7:28, remainder under 65% for 61%PEavg. 30º avg w/ 92% humidity & 25º dewpoint. Slacker Factor: None.

Coach MadDog?

Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  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: 37.6 miles over 6 days (30.5 miles over 6 days prev week), endurance strength at 34 mpw (41 prev week); 8:07 avg pace (8:17 prev week); 67%PEavg (66 prev week). 143.2 miles ytd; Weight 131 lbs (131 prev week); Body fat = 8.5% (8 prev week).

J   Mon: Hills ~ 6 miles on hilly Kennesaw Battlefield trails in 48:38 (8:06), 65-70% = 12:09, 70-75% = 15:23, 75-80% = 10:53, remainder under 65% for 69%PEavg. 32º avg w/ 82% humidity & 28º dewpoint. Slacker Factor: None.

K   Tue: Recovery ~ 4.1 miles on flat trail & road in 35:12 (8:35), 65-70% = 14:24, 70-75% = 2:24, remainder under 65% for 64%PEavg. 22º avg w/ 64% humidity & 12º dewpoint. Slacker Factor: 9º wind chill.

L   Wed: Inactive Recovery ~ Slacker Factor: Couldn't get started.

K   Thu: Easy ~ 3.1 miles on flat trail & road in 24:12 (7:48), 65-70% = 9:54, remainder under 65% for 63%PEavg. 35º avg w/ 58% humidity & 22º dewpoint. Slacker Factor: None.

K   Fri: Tempo ~ 8.2 miles on flat trail & road in 1:03:33 (7:45), 65-70% = 6:34, 70-75% = 13:33, 75-80% = 38:34, remainder under 65% for 71%PEavg. 39º avg w/ 92% humidity & 37º dewpoint. Slacker Factor: Middle 5 miles @ marathon effort.

K   Sat: Recovery ~ 8.1 miles on flat trail & road in 1:07:44 (8:22), 65-70% = 13:02, remainder under 65% for 63%PEavg. 50º avg w/ 100% humidity (rain) & 52º dewpoint. Slacker Factor: None.

K   Sun: Tempo ~ 8.1 miles on flat trail & road in 1:05:27 (8:05), 65-70% = 20:11, 70-75% = 37:46, 75-80% = 2:14, remainder under 65% for 69%PEavg. 30º avg w/ 82% humidity & 25º dewpoint. Slacker Factor: Last 4 miles @ marathon effort.

Coach MadDog?

--- In CoachMadDogBytes@yahoogroups.com, juliequilts@... wrote:
>
> Good job!  what was the temp?  was it 19?
> julie b
>


Coach said it was 19.  I just know it was cold!

I dressed appropriately though, so it was not too bad.  The weather
actually felt good at the end.

Rengaw

Good job!  what was the temp?  was it 19?
julie b


> --- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...>
> wrote:
>>
>> I ran the Peachtree City 5K this weekend.  I finished in 24:50.  Not
>> bad time for me based on my current fitness.
>>
>> Mile 1: 8:24
>> Mile 2: 8:11
>> Mile 3.1: 8:14
>>
>> My time for the last 1.1 seemed too fast for how I actually ran, but
> a
>> good chunk was downhill, so maybe that was the difference.  I did not
>> see the Mile 3 marker; maybe there wasn't one.
>
> Rengaw ~ Good job; especially running when it was only 19º.
> };9)
>
>

Thanks, Coach.  It was cold, but it was a good run.  Maybe I am become
a cold weather runner after all!

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...>
wrote:
>
> I ran the Peachtree City 5K this weekend.  I finished in 24:50.  Not
> bad time for me based on my current fitness.
>
> Mile 1: 8:24
> Mile 2: 8:11
> Mile 3.1: 8:14
>
> My time for the last 1.1 seemed too fast for how I actually ran, but
a
> good chunk was downhill, so maybe that was the difference.  I did not
> see the Mile 3 marker; maybe there wasn't one.

Rengaw ~ Good job; especially running when it was only 19º.
};9)

I ran the Peachtree City 5K this weekend.  I finished in 24:50.  Not
bad time for me based on my current fitness.

Mile 1: 8:24
Mile 2: 8:11
Mile 3.1: 8:14

My time for the last 1.1 seemed too fast for how I actually ran, but a
good chunk was downhill, so maybe that was the difference.  I did not
see the Mile 3 marker; maybe there wasn't one.

Rengaw

Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  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: 30.5 miles over 6 days (50.7 miles over 7 days prev week), endurance strength at 41 mpw (35 prev week); 8:17 avg pace (8:18 prev week); 66%PEavg (66 prev week). 105.6 miles ytd; Weight 131 lbs (130 prev week); Body fat = 8% (8 prev week).

L   Mon: Recovery ~ 3.1 miles on flat trail in 25:18 (8:10), 65-70% = 5:13, remainder under 65% for 63%PEavg. 28º avg w/ 88% humidity & 25º dewpoint. Slacker Factor: Bad knee shut me down.

K   Tue: Hills ~ 6 miles on hilly Kennesaw Battlefield trails in 50:24 (8:24), 65-70% = 17:44, 70-75% = 19:24, 75-80% = 2:00, remainder under 65% for 68%PEavg. 32º avg w/ 85% humidity & 28º dewpoint. Slacker Factor: Slow, but better than expected.

K   Wed: Recovery ~ 3.1 miles on flat trail & road in 24:55 (8:02), 65-70% = 9:51, 70-75% = 1:19, remainder under 65% for 64%PEavg. 24º avg w/ 54% humidity & 14º dewpoint. Slacker Factor: Same as Monday.

L   Thu: Inactive Recovery ~ Slacker Factor: Couldn't get started.

K   Fri: Easy ~ 4.1 miles on flat trail & road in 34:39 (8:27), 65-70% = 13:34, 70-75% = 6:40, remainder under 65% for 65%PEavg. 11º avg w/ 38% humidity & -5º dewpoint. Slacker Factor: -4º wind chill.

K   Sat: Tempo ~ 8.1 miles on flat trail & road in 1:06:36 (8:13), 65-70% = 12:36, 70-75% = 13:22, 75-80% = 23:34, remainder under 65% for 72%PEavg. 19º avg w/ 43% humidity & 2º dewpoint. Slacker Factor: Last 3 miles @ marathon effort.

K   Sun: Recovery ~ 6.1 miles on flat trail & road in 51:38 (8:28), 65-70% = 33:03, 70-75% = 3:10, remainder under 65% for 65%PEavg. 39º avg w/ 93% humidity (rain) & 39º dewpoint. Slacker Factor: None.

Coach MadDog?

Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  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: 50.7 miles over 7 days (27.5 miles over 5 days prev week), endurance strength at 35 mpw (26 prev week); 8:18 avg pace (8:29 prev week); 66%PEavg (66 prev week). 75.1 miles ytd; Weight 130 lbs (130 prev week); Body fat = 8% (8.5 prev week).

K   Mon: Easy ~ 6.1 miles on flat trail & road in 49:53 (8:11), 65-70% = 10:55, 70-75% = 30:09, 75-80% = 1:36, remainder under 65% for 70%PEavg. 56º avg w/ 100% humidity & 56º dewpoint. Slacker Factor: Minor leg pain.

L   Tue: Recovery ~ 8.1 miles on flat trail & road in 1:11:01 (8:46), 65-70% = 39:43, 70-75% = 2:55, remainder under 65% for 64%PEavg. 64º avg w/ 97% humidity & 63º dewpoint. Slacker Factor: Tried to jog through increasing leg pain – bad idea!

K   Wed: Easy ~ 6.1 miles on flat trail & road in 49:40 (8:09), 65-70% = 24:40, 70-75% = 12:13, remainder under 65% for 65%PEavg. 52º avg w/ 86% humidity & 48º dewpoint. Slacker Factor: Minimal leg pain.

K   Thu AM: Easy ~ 4.1 miles on flat trail & road in 33:30 (8:10), 65-70% = 13:31, 70-75% = 12:04, remainder under 65% for 67%PEavg. 42º avg w/ 65% humidity & 30º dewpoint. Slacker Factor: Same as Wed.

J   Thu PM: Easy ~ 5 miles on mostly flat road in 39:45 (7:57), 65-70% = 5:54, 70-75% = 26:06, 75-80% = 4:50, remainder under 65% for 71%PEavg. 44º avg w/ 43% humidity & 23º dewpoint. Slacker Factor: None.

J   Fri: Active Rest ~ 3.1 miles on flat trail in 24:59 (8:04), 65-70% = 6:58, remainder under 65% for 62%PEavg. 30º avg w/ 56% humidity & 18º dewpoint. Slacker Factor: None.

J   Sat: Easy ~ 13.1 miles on flat trail & road in 1:47:56 (8:14), 65-70% = 49:53, 70-75% = 44:04, 75-80% = 3:25, remainder under 65% for 68%PEavg. 43º avg w/ 65% humidity & 36º dewpoint. Slacker Factor: None.

J   Sun: Recovery ~ 5.1 miles on flat trail & road in 43:59 (8:37), 65-70% = 15:06, remainder under 65% for 63%PEavg. 42º avg w/ 76% humidity & 34º dewpoint. Slacker Factor: None.

Coach MadDog?

Training Targets (evaluate my lack of progress):

M  Get over my leg difficulties and back to regular training.

Performance Targets (ü indicates entry confirmed):

ü  Snickers Half Marathon (Albany, GA) – 7 Mar (click 4 website). Destination event w/ clients.

ü  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: 27.5 miles over 5 days (23.4 miles over 4 days prev week), endurance strength at 26 mpw (26 prev week); 8:29 avg pace (8:34 prev week); 66%PEavg (64 prev week). 24.4 miles ytd; Weight 130 lbs (130 prev week); Body fat = 8.5% (8.5 prev week).

L   Mon: Inactive Recovery ~ Slacker Factor: Knee still keeping me from getting started.

L   Tue: Inactive Recovery ~ Slacker Factor: Same as above. Visited with Collette the Sports Dominatrix today & she worked at removing all of the junk built up in the muscles of my bad leg. Hopefully I'll be able to return to run training tomorrow.

K   Wed: Easy ~ 3.1 miles on flat trail in 24:48 (8:00), 65-70% = 9:46, remainder under 65% for 65%PEavg. 45º avg w/ 54% humidity & 29º dewpoint. Slacker Factor: Bad leg still affecting my ability to run.

K   Thu: Easy ~ 5 miles on mostly flat road in 42:4 (8:35), 65-70% = 10:14, 70-75% = 22:13, 75-80% = 2:30, remainder under 65% for 66%PEavg. 31º avg w/ 58% humidity & 18º dewpoint. Slacker Factor: Same as above.

K   Fri: Easy ~ 4.1 miles on flat trail & road in 35:28 (8:39), 65-70% = 10:00, 70-75% = 2:16, remainder under 65% for 63%PEavg. 41º avg w/ 84% humidity & 38º dewpoint. Slacker Factor: Same as above.

K  Sat: Easy ~ 11.2 miles on flat trail & road in 1:32:21 (8:15), 65-70% = 50:07, 70-75% = 31:53, remainder under 65% for 67%PEavg. 46º avg w/ 100% humidity & 46º dewpoint. Slacker Factor: Slightly better than above.

K  Sun: Recovery ~ 4.1 miles on flat trail & road in 34:44 (8:28), 65-70% = 14:57, 70-75% = 14:16, remainder under 65% for 67%PEavg. 54º avg w/ 100% humidity & 54º dewpoint. Slacker Factor: Same as Sat.

Coach MadDog?

Highlights:

·          Nationally ranked pretty high - top 5 in new division anticipated.

·          Boston qualified - 25+ years in a row.

·          Coaching/Teaching – 20+ years; 250+ athletes & coaches worldwide.

·          Sponsored athlete - 25+ years; Mizuno for the last 10.

·          2,000+ training miles - 25+ years; early 10 were over 5,000.

·          17 races in 2008 resulted in 1 third, 2 second & 13 first place individual finishes:

* World Masters Association Standards: 70% = Regional, 80% = National, 90% = International.

2009 Goals:

·          Get beyond my current leg problems.

·          Set a few more Georgia age records.

·          Achieve/Retain top ten national ranking.

Coach MadDog?

FYI: The database link is ready to accept those who wish to keep track of their 2009 mileage. Click here to get started.

Coach MadDog?

I've added an Excel based 2009 Effort Based Training Log to the files section for y'all to download and use.

Bottom Line ~ There are lots of other useful downloads there as well.

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