17:58 on a 3 miler PR by 2:30

Fantastic!!

Congrats on a PR that is going to be remembered

That is solid!

Update those LT goals

Congrats!

You have trained consistently over the years, so glad to see your work coming together for you.

You can now cross 2 of those long term goals of the list - Congrats!!!

Gives me hope that someday I too will benefit from all the hard work! 

That is a great story.

Makes me set my sights for a little faster still.  I am shooting to break 5K in 20 minutes.  For a non runner beginning at 43 a while back, its good to know that people can crank it up like that after a loooooonnnnnnng layoff.  I got a 21 min 30 sec 5K today, so I still have some work.

It's a great testament to what aerobic efficiency can gain us.  Many people are too invested in the belief that it takes speed work or intensity to get faster. 

Like you, I haven't been training fast, just building in long miles.  fastest miles around 8:00, usually around 9:00.  But due to daily running I'm racing my 5ks around 6:30.  Many people would say that's impossible without training at and above LT.  But if you improve your aerobic efficiency you are also improving your LT (as measured against pace, not necessarily oxygen consumption).

Speed can and will help...just less than people tend to think, and in smaller doses than usually believed is needed.

Congrats, and thank you so much for posting this. I am resting up after a run-focused winter and it's good to have motivation to re-build the volume.

Some things can be fixed relatively quickly (a glaring swim stroke problem, aero position on the bike, etc). Seems like running progress takes place over a much longer period of time (and miles).