Week 42 review

Just doing the work...

Cleaned the bike after a very messy Tuesday night ride with WCC, made for a very nice quiet ride on Sunday.

622TSS in 9 hours of cycling. Need to get a few more 100+km rides in before the end of Sept in time for Tour de Hans, but so far I'm very happy where things are.

Started initial draft of 2013 season: Going to take October off from structured training -- occasional run with Dog, Tues night bikes maybe, though SAMS will be back in full swing, so twice weekly attendance there will keep the swim in maintenance mode.

November will see the start of Epic Run Focus 2013(tm), which will be my attempt to complete Brian Stover's (aka Desert Dude on Slowtwitch) winter run challenge:

My challenge is for you to run 200 miles per month, every month for the next four months. You must run at least 200 per month and you must get your long run up to 2hrs by the end of month 2 and 2:30 by the end of month 4. You must run at least one other run every week at least 60min in length and your average duration can not be below 25min run. You must swim and ride a total of 4X per week and the length of these is not really important. (in other words don't be a dummy and go ride 2x100mile per week or swim 2x9000 (tigerchik this is really for you ;-)) shelling yourself for your running.) The goal is to raise your running to a new fitness level. 

This will run through to the end of March, when I unleash my new-found power on the 30km Around the Bay race. The implementation of this plan falls largely under the BarryP 3:2:1 approach (weekly volume/10 = Easy, run 3x, 2 times that run twice, and long run is 3 times that), so 6 days running a week.

Squad training

Good for going fast, I'd like to just do this without paying lots of money for a coach as well. Tuesday morning seems to be a good time for a track session, maybe other people can be convinced.