Pain and suffering is the plan for November; in healthy moderation of course. Shock and awe for the quadriceps group will be the goal for November.
Tuesday and Thursday will be running days with bike intervals. I will run a warm up mile with the dog followed by two tempo miles in the 7:00 min/mile range. After that I will hit the trainer and hammer out three 1 minute intervals at max effort with a 1 minute recovery between each interval. Wednesday night will be a long run of 10k. Saturday morning will be a mountain bike ride of 15-20 miles. Running will continue to be my primary form of cardio training and the trainer will be used to regain my cycling legs. Sunday, Monday, and Friday will all be rest days. I should end up with around 45 to 50 miles of running and 60 miles on the bike.
Finally, at this point I think I'll be skipping out on the Race to the River. Right now I could probably run the beginner course faster than I could bike it. It all depends on how quickly my quads respond to being called into action again.
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