Run times: 16:08 5k, 9:17 3k, 27:09 8K (Cross Country) - I'm a collegiate runner (just glad I can run with this team).

Cycling has slowly been taking over my training, and it has negatively affected everything. When I hop on the bike, I push to hard, and it gives me little time to recover between running and cycling (I have two tris coming up this summer as well). I think you are probably doing to much to soon. At that point, you either need to tone down the running or the cycling. For me, I've had to cut off of riding until I can get my legs back under me. My outdoor track season may be wrecked (missed indoor due to injury), if so, I'll be back on the bike and care less about running.

My cadence is also near 95. When I hop on the bike lately I've been riding with a metronome (on the trainer) clicking at 100, and I do my best to hold 100 or faster. It forces me to spin easier and just focus on the form and not ripping up my muscles in the big gears. A trainer I borrowed from a friend gave me some unrealistic expectations though. It was so easy (old magnetic style) I could ride in the hardest setting and still be in the big ring and high gear and spin fine. I can't do that outside or on my new Fluid2 trainer.

EDIT: BTW, nice half and full marathon times. I don't think I can ever go that long. I've only done 4-5 13 milers and 1 14 miler. Especially if I was alone, I'd be toast. I'd like to break 1:20 in the half.