Anyone slower than me for one mile? (Page 2)

+1   (nice 10k PR Chris, I hope I can get to that time next year)

I started the year like many others, not running for 6 months and running some to be able to be ready for a 5K and break 30 minutes.  In August I did a 5K and got down to 26:13, just 19 seconds from Group C start time for the Peachtree.  This weekend I did a very flat 5K aiming to get into Group C time.  During the race I was concerned I wasn't running fast enough.  I did it in 24:58!  8:03 min/mile.  I did zero speed work in my training.  I run 9:45-10 min/miles while training.  Recently bumped it up to 9:30-9:45.  That's it.

After the race I'm working on moving it to 9:15-9:30 min/mile for training.  Still no speed work planned.

Get the miles up, and not too many at once.  If it weren't for taking it easy before the 5K and a sprint tri this weekend I'm aiming for 20-25 miles a week.  Even without that I rarely seem to hit it.  I only ran 70 miles all of last month, none of it speed work.

I haven't tested my all out 1mile speed lately.

In my last 5k the first mile was 6:49.8, but after that it all went to doh-doh...

So one day I  might do a standalone mile on track and see what I can do.

This is funny because it's true.  I ran out of the bike transition to the run last season wearing my bike helmet!  If they had an isolated camera on me during a race, it would be pure comedy, not triathlon racing!

Yep, did that my first tri of the year this year. My lovely boyfriend took a picture first THEN told me I still had my helmet on. Because he's a jerk like that. 

...oh, and OP: Yes, I happen to be able to run a mile faster than you, but really...that's a very respectable pace, yes, even for a standalone mile. Certainly not worthy of a "is there anyone slower than me" thread.

Ok, here’s a follow up. I’m 56 and not over weight and have been working out for about ten years and tri training for two years. Most posts tell their 5k times which I’m sure is slower than their stand alone times which is what I was talking about.

Some have commented on their progress after running slow a few months. I’ve tried that for a few years, base training,  and don’t seem to be getting faster. I do run 12-15 miles per week and just thought after ten years of trying to get into shape I should be able do a faster mile.

That is not enough to be running faster.

I would say gaining speed starts at 20miles a week, and then you need to have some fartleaks, speedwork, hills, tempo runs or other muscle building stuff in there.

Especially since speed take force (muscle) and muscle deterioates with age.

x 4. I'm happy to break 10, and that's with my dog pulling me along because there are squirrels. And even in my prime, my pace was around 9. 

All you have to do is go to any 5k that has an out-and-back portion, and you can see everyone who is faster and slower than you. 

This reads to me like a weight loss question that asks "anyone fatter than me?" then posts a body fat of 18%. Not the skinniest, but clearly not the fattest.

While that's bound to happen, it's really not recommended 

Absolutely build beyond that 12-15.  Get up to about 25 mpw.

Evaluate your run form (or have someone do it for you). Start doing some core strengthening exercises to stabilize and engage your core while you run (glutes, lower back, transverse abdominus,etc). 

Not sure why you are asking this question.. I am 5'1 with really petite legs.. Many of the 6 feet + guys  on this forum could out pace my fastest miles by walking..

In fact, at my last sprint some tall dude was run/walking pacing with me. When I'd catch up to him, he'd start running till he was about 30 feet ahead, then slow to a walk.. and wait for me to catch up, and then start running again...LMAO.

I finally teased him and he stopped. (He never did pass me again, which was cool :=)

You can't compare.. Just do your best training, avoid injury, and try to beat the person right in front of you during the race. Thats what I always do.

Well, I ran about a 9 minute mile in my last 5K.

And judging by this list, an 8:20 pace for a 5K would put you in the top third of a large event:

http://www.compuscore.com/cs2012/july/njsprint.htm

(An 8:24 pace finished about 400 out of 1,139.)

As others have said, more mileage and a focused training plan would be a big help, especially past the age of 50. (I'm 51, so I'm sure that's true for me, too.)

Best typo ever.

As I have said before the 8:20 is for one mile, not a 5k. My 5k mile average is 9:40

That's a sure sign that you have to either:

1) Significantly ramp up running volume (gradually, of course).

2) Add in speedwork if you're not already doing it. (Also gradually). 

Very few people can run fast on a mere 12-15 mpw, especially if it's not a gutbusting 12mpw. I'd probably lose 2min/mile off my half marathon if I ran like that with no speedwork in there.

And yes, it's supposed to feel very hard to ramp up, with fatigue, soreness, and overall unhappy feelings about running during the rampup. If you're not getting into that zone periodically, don't expect to improve a whole lot.

Man, I'm so disappointed with my sprint tri performance.  I only ran a 17:32 min 5K.  Is anyone slower than me?  Anyone else this slow?

Really, the greater majority of tri runners would be happy with 8:20.

You're probably unhappy with a 22 mph HIM bike.

striving for 11:30/mi

I feel the same. I guess for a 1 mile "sprint" I would close to that, but to sustain 8:20, that is a good pace, IMO.

Still not making much of a case. I am 50. When I was in my early 30's, I did a lot of training. My normal mile time was about a 9 minute mile. 8:40 on a good day. I was in very good shape overall. And my 5k times were not that far off from my mile time (a sprint or oly run would slow me down, but not by a lot).

I would have loved to run an 8:20 for a single mile. If you wanted to brag, you've done it. If you wanted to improve your time, you could have titled your thread better. And run a lot more. 12-15 miles/week is not very much if you are trying to improve your times. My running back in the day was about 20-25 miles a week, and even that I knew was skimpy if I wanted to run faster. As I have seen others say here at BT - run lots. Mostly easy, sometimes hard.

Give me a break. I run a 30 minute 5k and you compare it to a 17:32. I guess you have nothing better to do. And just for you info my average bike mph is 14.5 and yes I think that is slow.

And Gearboy, I don't think anyone in their right mind would be bragging with a 30 min 5k or a stand alone 8:20 mile.

I stand by my OP and I think both are slow. I would think after ten years of cardio and two years of tri training I would be faster. I new there would be some slower but not many. I usually finish about 400 out of 450 so I know there are slower people but its still the back of the pack.

And if you take out the people that have been training shorter than me that puts me even farther back in the pack, slow.

Give me a break. I run a 30 minute 5k and you compare it to a 17:32. I guess you have nothing better to do. And just for you info my average bike mph is 14.5 and yes I think that is slow.

And Gearboy, I don't think anyone in their right mind would be bragging with a 30 min 5k or a stand alone 8:20 mile.

I stand by my OP and I think both are slow. I would think after ten years of cardio and two years of tri training I would be faster. I new there would be some slower but not many. I usually finish about 400 out of 450 so I know there are slower people but its still the back of the pack.

And if you take out the people that have been training shorter than me that puts me even farther back in the pack, slow.

My beset 5k is 38 min

Average I am a 12min/mile.  and that is haulin for me.

I don't think there is any point in comparing speeds.  Everyone compares themselves to other people of their same category who are faster -I think everyone who races feels the same about their lame-and-weak 17minute/20minutes/24minute/30minute 5K.

Also, whenever I had a breakthrough and went significantly faster then before in some distance , that felt great for about one race, and then it became the new normal that I was trying to improve on. So getting faster didn't really help, either.