October Recap

Swim: 23.5K/10h55 (1st)
Bike: 219K/7h19 (7th)
Run: 126K/10h (5th)
Strength/Other: 5h15m
Total: 34h02m (7th)

October was a busy month. I haven't been keeping up my weekly blog posts, so I'm trying to write monthly updates at the least. I'm still in the "off-season" which for new means my training is less race-focused an more on base fitness. My running volume was actually up in preparation for the Road 2 Hope Half-Marathon, swim volume was a bit higher and bike volume was relatively low. Overall I'm feeling good, minus some slight left hip pain (ITB, hip flexor, glute tightness) and some left posterior shoulder pain (possible return of my impingement).

Swimming
Continued with the Ancaster Masters - started to notice improvement with the non-free strokes and drills. My freestyle is likely improved as well, but there has been less tempo work so it's hard to know for sure. I added some easy swims on Mondays to work on technique and loosen up prior to the Tues/Thurs Masters swims. I also did a trial swim with the Hamilton Hammerheads and may consider swimming with them. They seem to have much more of a triathlon focus.

Cycling
Overall I didn't spend a lot of time on the trainer this month. After 6 months of cycling-focus, I decided to put it on the back burner and focus on running this month. I also noticed that the trainer was amplifying the L hip pain, so I'm hoping some time off will help with recovery. I've also got a bike fit planned for the first week of Nov to look at my fit - it's been a least 3.5 years since my last fit (maybe 4+) and no doubt my body has changed since then.

Running
The most significant aspect of my training in October was running. I hit my largest volume since the spring and felt good doing it. There was a long trail run (16K) that was a great experience and helped to balance out my road running. I also ran 2 races > a 10K at McMaster and 7K in Stoney Creek. While my times weren't super fast, I felt great during both races, which is promising for my upcoming off season. I have a great base and just need to add on a bit of speed. I'm feeling good heading into the Road 2 Hope Half, thinking I can at least run the 1:26:15 from last year and possibly run sub 1:26.

Strength
Starting to build up a strength again, but less aggressive with the total volume.