Talk to me about running pace

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2009-06-11 10:17 AM

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Subject: Talk to me about running pace

right now I'm at 15:15.  Last oct - 15:15.

There is a half-marathon in Feb and I would LOVE to be running 12: something.

Anyone wanna give me success stories on your pace coming down?

2009-06-11 11:27 AM
in reply to: #2210191

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2009-06-11 11:55 AM
in reply to: #2210191

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Subject: RE: Talk to me about running pace
What do you want to know? I use training peaks as my coach uses it. But I guess I wasn't looking more for what I could do to improve, more so wanting to hear of other people's success stories on how they improved.

Kinda like living vicariously through them   I'm inclined to think it's because I'm 80lbs overweight - but I know that can't be true as some of you are fairly fast.

Just wanted to hear other people's stories.
2009-06-11 12:10 PM
in reply to: #2210622

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Subject: RE: Talk to me about running pace
Well you have a coach, have you asked him/her?  I'm sure you've done some sort of field test to ensure that you are training in the proper zone.  How long have you been run training, what mechanism are you using to track the training zone your running at (HRM, Pace, RPE)?  A vast majority of your training should be in the the HR zone 1/2, or RPE 4-6 (1-10 scale).  As you become fitter you'll become faster while in the same zone.
2009-06-11 12:38 PM
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2009-06-13 6:18 PM
in reply to: #2210191

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Subject: RE: Talk to me about running pace

i think the whole point of my question was missed.

i was looking for success stories on how OTHER PEOPLE's pace times improved over an amount of time.

not necessarity advice about mine.

2009-06-13 7:17 PM
in reply to: #2210191

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Subject: RE: Talk to me about running pace
OK, here's mine: I started running last year at the ripe ol' age of 41. Started off about 12 min miles. After three months, got down to 10:30 miles, then just got stuck there. In December, I signed up with a coach, and just this week I was excited to do 9:30 minute miles when out for a 5 mile run on the same trails that last year I'd done at 12:00. Not certain why it suddenly kicked in, but all I know is that it gives me hope that there are sub 9:00 miles in my future! (I'm talking sub 9:00 for more than a single mile -- I can manage an 8:45 mile now, but it doesn't really mean much to me since I have to stop to puke and gasp for air at the end!)
2009-06-13 7:18 PM
in reply to: #2210191

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Subject: RE: Talk to me about running pace

Here you go.  I hope this helps a little:

When I started tri's and endurance running in general I was 275 lb. and had two bad knees from 12 years of football.  Up until this point I only trained fast twitch muscles all my life (burst of energy for 3-10 sec).  I remember the first mile I ran/walked was 14 min and thought my heart was going to explode.  My knees were killing me and my back hurt for weeks. 

So, this was about the same time a started an internship with a strength and conditioning coach.  I talked to my mentor allot about my running problems, and we came up with one rule, and yes I know this goes against allot of what the text books say about endurance training, but we said "bike hard to run fast."  I bought my first road bike and I road 5-6 days a week with a friend.  We road hard almost every ride.  I only ran twice a week, plus three swims.  I started this training in November and competed in my first sprint tri in April.  I ran a 7:24 pace 5k.   I cut my mile time almost in half.    

I train with almost the same formula 6 years later and I have completed several marathons 9:23 being my best pace.   6:03 being my best 5k pace and 8:57 being my best pace for the run portion of a half

Yes you can drop your run pace.  Just remember that everyone is not the same.  This works great for me, and it may do nothing you for.  Just like the old saying goes "There is more then one way to skin a cat." Find your path and you will get their. 

2009-06-13 11:38 PM
in reply to: #2210191

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Subject: RE: Talk to me about running pace
Here is mine: 
Feb of this year I could only maintain a run for 1/4 mile at the most at like a 13:00 - 14:00 mile.  I would then walk a quarter mile at about 16:00 minute miles.  Repeat for my work out.  I continued this but started to slowly change the length of time I ran for.  I would run for .3 miles and walk .2, the next week run .35 and walk .15 and so on until I was running the whole work out.  Again I was only at 13 - 14 minute miles.

Once I could run, I started to run at a faster pace for a few minutes then run at my slow "slog" pace for a couple minutes.  I continued to do this in addition to building my milage up slowly over the next few weeks with a goal of running a 5k in april.

My 1st 5k which was in april I had gone from not being able to run a mile in feb to completing it in 29 +  minutes.  Since then I have continued to work up my milage and also working intervals on my short run days.  I had a tri last sunday which I ran the three miles in 27:15 for a 9:05 pace.  Tonight I ran 7.64 miles at 9:59 pace.

I am not fast yet, but I am thinking that 8:45 pace for my next race in July is a possibility or at least a good goal for me to have. 
2009-06-14 9:43 AM
in reply to: #2210191

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The Ocean State
Subject: RE: Talk to me about running pace
My experience is that consistancy allowed me to improve my time and endurance. Prior to logging here on BT I'd started with 14 min/mi run walk then moved on to a Couch to 5k plan. At the end of that program I was about 12 min/mi within 12 weeks. From there it's been steady improvement:

Month

 

Miles

 

Minutes

 

Avg Minute per Mile

June

 

24.3

 

289.35

 

11.91

July

 

29.52

 

340.9

 

11.55

August

 

30.34

 

345.78

 

11.40

September

 

60.09

 

637.08

 

10.60

October

 

62.75

 

656.68

 

10.47

November

 

65.5

 

668.32

 

10.20


2009-06-14 10:31 AM
in reply to: #2215564

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Subject: RE: Talk to me about running pace
latrina - 2009-06-13 6:18 PM

i think the whole point of my question was missed.

i was looking for success stories on how OTHER PEOPLE's pace times improved over an amount of time.

not necessarity advice about mine.



My times have improved through practice (running 4-5x a week) and losing weight.  I eat a lot, but I eat healthy (raw veggies, whole grains, lean proteins) and I watch my carb intake as the day gets later.


I think the weight loss has contributed more to my speed than anything else.  I shaved 10% off my 5k time because I shaved 15% of my weight off.


Get rid of that extra 80lbs and you'll probably be running a 10 minute pace...

2009-06-14 11:09 AM
in reply to: #2210191

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Subject: RE: Talk to me about running pace

My times:

2004 5k pace: 8:40       marathon 12:23
2008 5k pace: 7:27       marathon  10:35

2009 I have not run a 5k or marathon, but I ran a 7:33 pace for the run in an olympic tri (10k) and it was my second tri for the weekend.  The first was a sprint.

I'm a clyd, at 215lbs.  My improvement has come with training and loosing 40lbs since 2004.  I'm shooting for a 7:10, or better, pace for an up coming 5k.

Keep up the work.  You'll get over the plateau.

2009-06-14 6:51 PM
in reply to: #2215617

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Decatur
Subject: RE: Talk to me about running pace
Sully_Joe - 2009-06-13 8:18 PM

Here you go.  I hope this helps a little:

When I started tri's and endurance running in general I was 275 lb. and had two bad knees from 12 years of football.  Up until this point I only trained fast twitch muscles all my life (burst of energy for 3-10 sec).  I remember the first mile I ran/walked was 14 min and thought my heart was going to explode.  My knees were killing me and my back hurt for weeks. 

So, this was about the same time a started an internship with a strength and conditioning coach.  I talked to my mentor allot about my running problems, and we came up with one rule, and yes I know this goes against allot of what the text books say about endurance training, but we said "bike hard to run fast."  I bought my first road bike and I road 5-6 days a week with a friend.  We road hard almost every ride.  I only ran twice a week, plus three swims.  I started this training in November and competed in my first sprint tri in April.  I ran a 7:24 pace 5k.   I cut my mile time almost in half.    

I train with almost the same formula 6 years later and I have completed several marathons 9:23 being my best pace.   6:03 being my best 5k pace and 8:57 being my best pace for the run portion of a half

Yes you can drop your run pace.  Just remember that everyone is not the same.  This works great for me, and it may do nothing you for.  Just like the old saying goes "There is more then one way to skin a cat." Find your path and you will get their. 



this is exactly the approach my coach is taking. The more I cycle and make gains, the less scared I am about the run. I'm still hesistant, but less scared. Although I'm not busting out anywhere near an 9 minute mile though LOL

thanks guys. you are making me feel better lol one day I WILL be faster.
2009-06-14 6:52 PM
in reply to: #2215617

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Subject: RE: Talk to me about running pace

oops. double post.

i'm working on the weight. so far, nada. I'm eating more but when I was losing i was lifting consistently which I'm not doing now. (i know i know, the debate of lifting)

I have 2 more weeks of "eating more" before I incorporate lifting as well.

it's been a long long hard road on this weight loss journey.



Edited by latrina 2009-06-14 6:56 PM
2009-06-17 11:47 AM
in reply to: #2210191

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Subject: RE: Talk to me about running pace
I started running last summer (around June I think) and have gradually increased the running part (over the walking)  Initially I was running 13:00-14:00 miles...This last weekend I ran 10:56/mile in a 5K at the end of a tri...I can't wait to run a stand alone 5K and see how fast I can go without a half mile swim and 14 miles on the bike before hand!

How did I do this...well losing 20 lbs helped although I still have 20 to lose and running consistently.
2009-06-17 8:52 PM
in reply to: #2210191

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Subject: RE: Talk to me about running pace

I have gone from 11:20 m/m weekly avg to 9:55 m/m weekly avg with much increased volume.  All in one year.  I cannot wait to kiss the 9's goodbye.

2009-06-21 8:17 AM
in reply to: #2210191

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Subject: RE: Talk to me about running pace
I started about a year ago around 250pounds with around a 10 minute pace.  I ran a 1/2 mary with a 9:45 pace in Febuary.  A month back I ran 7 miles at a 8:07 pace in the middle of the day at 245 lbs.  When I get the money I will get me a heart rate monitor and hope to improve even further.  Get out a run and listen to your body.  I think the best thing for me is running further than I think I could for my long runs.  I tell myself when it hurts that the body is best to gain endurance strength at that point (assuming you know your body enough to know it is pain and not injury).  Good luck!
2009-06-21 3:15 PM
in reply to: #2231595

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Subject: RE: Talk to me about running pace
hd-dream - 2009-06-21 9:17 AM I started about a year ago around 250pounds with around a 10 minute pace.  I ran a 1/2 mary with a 9:45 pace in Febuary.  A month back I ran 7 miles at a 8:07 pace in the middle of the day at 245 lbs.  When I get the money I will get me a heart rate monitor and hope to improve even further.  Get out a run and listen to your body.  I think the best thing for me is running further than I think I could for my long runs.  I tell myself when it hurts that the body is best to gain endurance strength at that point (assuming you know your body enough to know it is pain and not injury).  Good luck!


wow that's awesome! 

today I saw glimpses of 14:44 and 15:20 (that 1515 above should be 1550 - edit window passd)! I about peed in my pants on my trail run. whoo!

Edited by latrina 2009-06-21 3:19 PM
2009-06-21 3:42 PM
in reply to: #2210191

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Subject: RE: Talk to me about running pace
Last summer I started my 10-mile runs at about a 10-minute pace. By the end of the run I was down to 11:30. I decided to do a little running for speed, as I had never done that before. This spring my longest run has been 9 miles, and I ran the entire thing in a pace better than 9:30. WAHOO!

Last fall I realized that it takes very little more effort to attain a specified cadence in a higher gear on my bike than a lower one. At that point I decide to push my harder gear until I get up to speed, and then maintain it. This spring I have decided to apply that same theory to running.

Have you heard the expression, "Practice doesn't make perfect. Perfect practice makes perfect"? I believe that running more won't make you faster, running faster will make you faster. I'm still slow, but I'm making gains.
2009-06-21 7:33 PM
in reply to: #2232091

New Haven, CT
Subject: RE: Talk to me about running pace
My biggest breakthrough came following a 1/2 mara last year when I 50 runs in 50 days and did a coupel of 100 mile months.  I had a 22:30 5K in december, when I was hoping to break 25 minutes.  I just ran a 53 minute 10K of an Oly tri.  I would have considered anything under 1 hr good.  I try and run lots of hills. 
2009-07-10 6:00 AM
in reply to: #2210191

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Subject: RE: Talk to me about running pace

Started in Feb 2009 weighing 245lbs and running 9.30m/miles

Trained both cycling and running 2-3 times per week really focusing on technique, I now weigh 219 lbs and now regularly run sub 8min/miles (did a 24.36 5K in a sprint tri) and managed 7.23min/miles earlier this week on a fairly short run.

2009-07-10 1:26 PM
in reply to: #2210191

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Subject: RE: Talk to me about running pace
When I started training in August of 2008 I was 270 and couldn't even run 1 minute.
I'd never been a runner - ever... I was walking 18 min miles, and "running" 16 minute pace
for the brief periods of running I was doing during build.

I'm down 30+ pounds now, have completed two tris where I ran the entire 5k at <13 min miles.
And in training usually pace around 12-13:30 in the run portion, I still do a bunch of walking but
have increased the mileage. I'm still slow, but it's getting easier, longer, and I assume at some
point faster.

My current goal is to get to a 10k distance or 10:00 pace by the end of the year. I think 10k
is doable, the 10:00 will depend on further weight loss.

So, keep it up, gains will come with more running - even if it is a slow gain. The key is to be
consistent and not ramp up too quickly!
2009-07-10 8:16 PM
in reply to: #2210191

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Subject: RE: Talk to me about running pace
Interesting thread.  Many of you are very fast compared to me.  My history is with lots of heavy weight training and my running was limited to what I was forced to do when playing football.  I always felt as though I hated running but I understand now that my feelings were probably due to not understanding how to run.  I know when I started training and I read that I had to run 3 miles, I jumped on the treadmill or just went outside and started running.  Soon my heart was pounding and hitting the 180 bpm mark in no time.  I have had to teach myself how to run at a much slower pace in order to learn how to maintain a much lower heart rate.  I'm currently at 12.5/min miles with my heart rate down in the 150's.  I am competing in an OLY in mid September and I hope to be able to do 10/min  miles with my heart rate in the 130 - 140 range. 

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