Hi Bigeater and PIP. Apologies again for not being on here much. Just so busy with work/coaching and my own training etc. Well done on Swansea Pip, and great to hear the calf and asthma are behaving themselves
PIP The 5k at the end of the triathlon will be fantastic for you. It will be fast and great for speed in regards of cadence and faster leg turnover and so on. It will also take you outside your comfort zone.There is also a neurological side to fast stuff too.It improves brain to muscle communications. What Bigeater has put above is very close to what I did this last week, So a good speedier session. This is why I hit the rack and do 800s or something quicker. It will help your speed over the long distances. Even for marathons to run fast you need to be able to churn out some quicker stuff over shorter distances too. It is all about recruiting fast twitch muscle fibres. To help PIP can you give me your minute/miling average time over the 1.13 miles from Swansea. This will help me gauge what time you could expect to do over 5k !!