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I reckon it‘d be a good idea to throw in a few sessions a week of run specific strength training.
Personally I find I can sacrifice some of the mobility if I keep up with strength. But then I‘m nowhere near your cycling volume. Around the same on running.
I‘ve found these work for me in the past: https://youtu.be/5-2gUAOnrco?si=Z5p-_pKIM0KwbJwL
Camron
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Wondering if anyone's got advice on training running and cycling at once? I've been gently getting back into running over winter and now very excited about it and doing a 20k race at end of May. However, the weather has finally turned and I'm trying to kick my butt into gear for a trip to Marseille mountains which will be 10 days before the 20k running.
My aim is to be doing 100-120k rides in Marseille with 1000-2000m elevation without bonking 50k from home. Right now, I'm riding twice per week and have extended my range to around 90–100 Belgian kilometres in about 3.5 hours. Run-wise, I go 4 or 5 times a week with long runs close to 20k and trying to be roughly 80/20 for training. I'd like to do the 20k in about 1hr20m (so 4m/km).
I'm not following a strict training schedule but just get out when I can. The running I have been cautious with as I broke my femur and pelvis four years ago and subsequently am very cautious and do mucho mobility every day. I've had a couple of false starts on the running since the accident, a couple of years ago got a bit ahead of myself and did a couple of sub-40 10k times but then my hips said an emphatic no and I was hobbling round for a few months. I'll turn 30 this year so trying to acquire some wisdom and not obsess about PBs any more.
Ultimately I want to do both these hobbies sustainably and if that means easing off the gas now for longer-term gains I will gladly do that. But would much appreciate any advice on how to improve at both simultaneously.