Back in The Kona Gap, Andy told me the run was already my strength - not something that needed fixing, just sharpening and maintaining.
Since then the numbers have actually moved. My lab test had my threshold pace at 3:55-4:05/km. The actual sessions now are showing 3:46-3:55/km.
Heart rate's telling the same story. I used to hold 5:30/km in my zone heart rate range. Now that same range holds 5:05-5:10/km. Same effort, same feeling, just a faster pace.
How it happened
None of it's been about building a new engine. Hills, strength sessions, fasted runs, LT1 work, LT2 pace sessions - just making the one I've already got more efficient.
So the run fitness should be there, honestly. What's left isn't a training question anymore - it's whether I can actually execute a strong run after 3.8km of swimming and 180km on the bike. That's a different test entirely.
Two weeks to go. The run's ready. Race day will tell me if I am.
