Urgent Speed training help needed

Was that result you saw in the Indoor Triathlon at an Expo?

 Races i have done:

Triathlons:

400m / 10k/ 2.5k

400m / 21k/ 5k

400m/20k/ 7k

Swimming

1500m TT - 18.54

Running

5 miles - 29.29

 I train by pace and how i feel. I dont bother looking at heart rates most of the time. I know by how i feel how hard i am working etc. 

I swim 3x1 hr a week

I run 2x1 hr a week

I cycle about 3-4 hours

My 2c: Quick improvement you could gain by improving your poisture - ChiRunning book can offer instant help. It is about improving biodynamics to get out more speed out of what you already have. As I can see from your avatar, you could use some advice there.

Just don't overdo! and keep us posted!

well, I have no knowledge of my own, I can say what I've red from Peter Egoscue and Danny Dreyer: I see that your feet point outward, and that affect your knee joint, as well as your hip position. Accordindg to what those guys say, sceleton is designed for rigt-angular position, that is hard for me to explain on my english.

Bottom line is that feet should point forward, because knees are designed to swing in direction of toes. So if your toes point outward and your leg swings straight forward it destabilises your knees. Which in turn tilts hips backward. Hips should be tucked under. It is not only good for your joints&ligaments but also ensures better efficiency, better usage of force you have.

Only thing I know from experience is that when I red Danny Dreyer's book I instantly "run" faster (well it is not running yet, i am at very beginning with everything). But in his book Danny promises everyone injury-free 30% better output on their current level of fitness. That promise is not mumbo-jumbo, it is real, based on sound evidence. Better form leads to better performance, like in swimming.

Danny uses gravity for added speed in form of lean from his ancles, and he uses mainly big quad muscles for running instead of small calf muscles. So these are 2 additional sources of power. And his hands move differently. He explained everything very thoroughly. BTW he was in top 3 in his AG in all 40 races he run except one so he sure knows what he is talking. (He is ultra maratoner but you could sure find something useful for yourself.)

ChiRunning is known as Total Imersion for running. So i would suggest you to read a book or listen to a tape ASAP. it is on www.ChiRunning.com Considering the stake, it would be wise investment towards the Greece, what I want you from whole my heart!

keep well and do your best possible!