Jim Lahey wrote: ↑Tue Jan 05, 2021 1:36 pm
Nice one ER.
I got into a 5km battle with my brother in the summer. I was down to 20.45 and then he pipped me at 20.35. He goes out a few days later and buys a pair of Saucony Endorphin Speeds and suddenly goes 19.50, the massive kunt. So they might be worth a look at.
I’m planning to do a few triathlons (if they are on) this year, probably 70.3 distance. Also aiming to go under 20min 5km, although I have quite a bit of work to do. Weighing in at 102kgs atm, I need to be below 95kg to have a realistic shot at it. Been doing a load of cycling on Zwift recently but focusing on getting a few tempo 6km runs in. Did 4.41min/km this morning without pushing too hard. Also been focusing on getting my cadence up. I’m a big awkward plum so before I was only doing 165-ish but have changed my running style to hit 176, with a view to be over 180 soon enough. Feels feckin weird initially though.
On the Saucony Endorphin Daps the advice seems to be to go for the ones with the nylon rather than carbon plate in terms of bang for buck - I think thats the speed but there is also the shift and pro in the range IIRC. As a reasonable runner (front of middle of pack if that makes sense) I don't see the point in pending the extra wedge just for a few seconds benefit on a PB as I still ain't winning anything
Having said that my 5km PB is at 20:25 so I might see if I can borrow some one day to get that vanity plate. I've also never trained for 5km, my times have always been a side effect of endurance training
The combination of cadence and stride length is key to running fast. if you can hold somewhere near 180 you are probably near optimal and would be better off to work on maintaining a good stride length rather than pushing cadence.
70.3 is the best triathlon distance IMO, long enough to be a nice challenge and a meaningful experience but short enough that you can blag it on base fitness. My long term plan includes a decaIronman in 2022 if I can get a decent build this year though. Looking at some more individual challenges like the Dan Booth Round and Frog Graham in the meantime as I am gradually going off the organised race scene