Temperatures have started to increase in the UK, sun is shining but still rain loomes every now and then. The past few weeks haver entailed an average of 7-9 hrs training mainly bike sessions. However my running pace is becoming comfortable and relaxed, working on running under the body, upright, not overstriding, mid-fore foot striking and a rythmic cadence of 90-95/min.
Yesterdays run was 13.8 miles, the time does not really matter, it is more about looking at my Heart Rate and which was an average of 144bpm I finished fresh and was even able to run the last 2 miles at an increased pace. The majority of my run was 7-8 min/mile pace, looking at maintaining this for another 13 miles. Possible !!! It is all about the initial pace from off the bike, find your feet slow and steady, maintain a relaxed style and comfortable for the first 10miles. Then the next 10miles will require concentration to maintain good body position, foot strike, relaxed upper body, nutrition and bring it home.