New years eve 5K

   So I started a couch to 5K program back at the beginning of November to help me get back into running after a month layoff due to really bad shin splints.  So far I feel great running mostly easy and rarely hard. 

   My weekly mileage is up to 12 miles /week now.  It is very humbling to go from some runs being close to 12 miles to now a weekly total of 12. 

   Anyways, I did a 5K last night and finished in exactly 22 minutes!  I have ran faster before but I feel like this was a pretty descent time for a few reasons. 

1.) I am up to 188 pounds, the heaviest I have been all year.

2.) My weekly mileage is only at 12.

3.) I have been sick all week and still am (head all congested, sore throat).

   So I think I did well considering. 

   I have been reading Jack Daniel's running formula and according to the VDOT charts.  My times don't line up too well.  A 22 minute 5K puts me at like a 6:30 mile.  I know that I can get a mile under 6 minutes though.  It also puts me at a 45-46 minute 10K which I don't think I could do right now. 

   I think that I have good speed but just lack endurance...which would actually make sense right now since I am not doing a lot of volume. 

   Anyways, I don't really have a question or anything.  Just sharing my thoughts.  Happy New Year!

Congrats on your 5K, but a 22 min 5K is not 6:30/mile.  Its 7:05/mile.  But running a 22 min 5K on only 12 miles/week is pretty good, you must have quite a bit of natural talent.  Get the miles up and you'll make your goal of under 6 min miles in no time.

I am thinking the OP meant that the vdot # associated with  running a 22min 5k  suggests he can run a 6:30 1 mile, not that he was running at 6:30min/mi pace.