request advice to pass on to my championship-caliber friend.

OK, so I'm in a medically mandated hiatus, but I went to a tri this weekend with a friend.  She finished first in her age group (45-50) and third overall in the event.  Afterward, she was complaining of her "slow" running (which beats the pants off of me, BTW).  She asked me for advice to get faster.

Now, I am a noob, so I really know nothing - and said so.  I told her to get a coach, if she could.  Meanwhile, I suggested hill intervals for muscular endurance, and some bricks to get her used to running while a bit fatigued.  Any other advice you all can offer, that I can pass on to this b***h, so she can make me look even worse, next year?

(Just kidding about the b***h part.  But totally serious about her running me into the ground.)

Scott