Sorry, Pete, but I just can’t see how running at “10K pace” for 15 seconds fully recovered bears any relationship to coming through the 4-mile mark of a 10K.

Good stuff! learn something new everyday!

Ah yes, the deceased knee syndrome :)

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Just to be clear, Repeats and Intervals are quite different. The former are fun. The latter are hell.

What does it mean?

Always tough to say anything definitive without video, but my general take is that if you are running well and injury free, best not to mess with success.
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I was trying to count on the track last week, and I was coming in between 160-170.  I will be checking this more however

eh, not really. Blaise says that ” the best [way, I assume] to improve running economy by efficient running form is the race pace”. I found this simply isn’t the case. Running intervals at marathon isn’t really going to much for my form/ economy, even in the marathon. There are other benefits but these are not discussed.

I’ve read up on a lot of coaching and experienced a lot of coaches. The single common denominator in them is strides. All of them do this in training. Fast running is efficient running. 95%-100% for 50m-100m is THE most efficient running one can do- even in shoes **gasp**.  You have to be efficient to go your fastest.  

And while Race Pace is more efficient than loping along, it simply doesn’t compare to running at or near your fastest in efficacy

Thanks Pete! 

Its brilliant article guys, I liked it. 

Thanks 

HI Mike,

The lean to look at is in his upper body, what the legs are doing at this precise moment in time is just a snapshot from a highly dynamic motion.  His upper body has modest lean.

How much you will lean your upper body to remain in perfect balance will depend upon the external forces upon it – which are gravity and aerodynamic drag.  Gravity never changes but aerodynamic drag goes up by the square of speed so for the elites you’d expect
to have to lean balance drag in a more significant way to the average runner.  If they are running twice as fast then they’ll need to lean four times as much to achieve the same balance.  Even with this the lean doesn’t have to be that significant.

Robert.