We also discussed gait cues to reduce overstriding whilst running downhill and the key advice was to focus on lifting my heel as I fall forwards. Much like the right hand figure here:
Thur: 5km - gym trip
Wed: 5km - gym trip
Wed: 5km gym trip
Sun: 14km to 15km
Then another active week followed by a rest week. If all is well at this point I'll look at bringing in some more intense aerobic work into the shorter run.
I did go for a swim today and focussed on exhalation and the exit part of the stroke. Despite trying to exhale for a greater portion of the stroke I do have a tendency to hold for a full stroke before exhaling. Some of that is probably due to arm movement and engagement of accessory muscles.