A run today. Warm and humid and about half an hour from the end the sun came out and it was hot. I concentrated on picking my heels up and keeping my core engaged with loose lower legs and ankles and it really worked because afterwards my calves felt soft still with no aches or pains, so different from when I was heel striking. I did have to keep reminding myself to have a body check, going through the things I wanted to focus on and its harder to keep it all together when I am getting tired but it felt good most of the time and when I really got it all together (the lean, the heel lift, the core, the lightness of the feet, arm swing, cadence) it felt great.
HR was high most of the time but I think that is down to the heat and will get better when its cooler.

7 miles
1 hour 18.35
Average pace 11.19
Average HR 157
Peak HR 176