With a one day rest from the bike under my belt, I went right back to it this morning. The bottom line: 36 miles in 2 hours, with about 28 of that at 19mph average having been towed along by a friend, which was really useful particularly as it took me an hour to get my legs loose and turning over well. Highlight to come today -- massage - woohoo! And then, something that should NOT be done - a track workout after the massage. Oh, well. Sometimes you can't have everything.
Note: I'm now averaging just at or just under 18 hours/week training. Of course, big chunks of that are the long bike rides, but it's still considerably more than the 10-11 or so I'd been doing during the spring/summer racing season. But I'm feeling strong and I believe that on this training, I could have done a 4:25 half IM. However, I could not have trained like this and sustained it through now, so it's just as well. But it's a good lesson for next year. In particular, the biking volume and the intense/long brick workouts are making a big difference. I did not brick as much or as far this past season as in years past or as much as I am now. I can definitely feel the difference when I run now, both without a bike ride and after one.
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