I am very impressed by your run time in IMC. I am trying to get my run for IMAZ 08 to approximately 4:20 +/-. Last year I did 4:48.

How much running did you do and what pace did you do your long runs? Last year I held about 9:30 or faster on my long runs but at the IM I really felt like I was operating at max capacity.

I have not started running long again, right now focused more on cycling and swimming. Want to work on running technique since I have a history of knee problems but nothing severe lately.

thanks for the advice,
Laura