I have started doing some long runs in preparation for the Luton Marathon in November. The last 2 weekends I have gone out and run for 16 miles, but the main difference to my long runs in the past is that I have run to heart rate. The first 9-10 miles I have capped my HR at 140, which is well at the bottom end of zone 2. I find it hard to do this as I find that my run form seems stilted but there's no doubt that it will help me improve my endurance. Over the last 4-5 miles I then allow my HR to drift out to 150-55 which gives me a comfortable negative split. I am intending to try to negative split in the race as I think this will force me to control myself at the start when I am likely to get carried away. The upshot of this was that both runs were at approximately 3.10 pace which is significantly faster than I thought I would achieve. Early days though. let's see how those 20 milers go, eh? Swimming has hit the rocks, as has cycling, mainly due to the summer holidays. Seven weeks off is great but actually I find it a lot harder to train then, as our family routine is completely thrown up in the air, which of course is fantastic.
Now that I am back at work I can start commuting to work on the bike again which was so effective for me in the run up to the Forestman. 
Race wise, I have my last TT of the season on Sunday and then the Cabbage Patch 10 in October where ideally I would like to comfortably get under 65 minutes. Let's see...
In other news...
Adam and I are in the process of buying a boat, but I'm not sure whether it's going to happen or not. Fingers crossed we'll have our own K2 to train in the winter.
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