So I don't get hammered again for posting times, for the purposes of the post I will say that my 5K times plateaued after about 4 - 5 years from the start up of running.

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Steve Fleck @stevefleck | Blog

I am also interested in how much you improved after you started, so please at least post your 1st and your all time PB.

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"Consistency is the last refuge of the unimaginative." Oscar Wilde

2002 - 23:50
2007 (last weekend) : 18:00

Five mintues and thirty seconds faster over the course of five years. If I keep improving at that race, I should be running a 13:00 5K in five more years!

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Proud Member of the Cervelo Mafia.

First: 22:06 (12 miles/week)
Best: 18:00 (20+ miles/week)

but I have terrible form.. I am really working on my form which I think got me from 20-18 minutes. Also switching to trail running. I'm hoping to get below 17:00 this year and >30 miles/week this year.

I've been "training" for 20 months. When I started I couldn't run a mile in a row without having to stop.

Year 1: 29:37
Year 2: Year Off
Year 3: 21:50
Year 4: 22:16
Year 5: 22:13

My Goal is 21 or Sub 21. I know I can get there but it is tough being a three sport athlete. I am know more concerned about endurance and holding a certain pace for 6, 13.1, and even 26.2 miles.

year 1 19:xx(?)
year 2 18:15
year 3 16:44
year 4 15:42

This is currently a sore subject for me. I had a PW (personal worst) on Saturday: 20:32. Best ever when I was age 39: 16:43 (TAC certified course). I was able to run 17:10ish until I was age 45. Did a 18:19 at age 54. Been crappy since then.

Highschool 20(frosh)-35(senior)mpw
Age 14: Did not run, but 5:42 mile
Age 15: 20:15
Age 16: 18:36
Age 17: 17:13

College 65(frosh)-115(senior)mpw
Age 18: 15:32
Age 19: 15:19
Age 20: 15:06
Age 21: 14:52 indoors then injured, 8:31 3K (14:45 equivalent)

Post College
Age 22: 17:58 only running about 15-20mpw
Age 23: 15:54 Tri Training w/ ~50 mpw
Age 24: 15:51 Tri Training w/ ~50 mpw
Age 25: 15:22 ~60-80mpw
Age 26(2007): 15:08 ~70-85mpw

Sorry, runners are anal about numbers. I still have training logs going all the way back to freshman year high school believe it or not. Interesting thing is that after physically maturing through high school there has been a pretty reliable relationship between running volume and 5K time. The engineer in me analyzed this data once (log transform linear regression in Excel) and it looks like I'll need to get my mileage up over 200mpw before I crack 14min:)

That's some fast running! While running 75-80mpw as you are now, are you able to maintain or improve on the bike?

Sep, 2004 25:00 FIRST
Aug, 2005 20:45
Jun, 2006 20:14 PR

I ran 6 my first year, 4 my 2nd year, 2 my 3rd year, and so far 1 this year. I guess I am not concentrating on the distance.

I also would love to at least break 20:10(6:30/miles), but the 20 minute barrier is important.

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Swim - Bike - Run the rest is just clothing changes.

1988: Senior in High School 135 lbs 16:45

1999: Powerlifting days 207lbs 22:30

2003: Begin Sprint/Olys 187lbs 19:30

2006: Elite Sprint/Olys 179lbs 17:45

1998: 16:39
1999: 16:02
2000: 15:59
2001: 15:41
2002: 15:09
2003: XX:XX
2004: 18:45
2005: 18:43
2006: 19:00
2007: 19:00


Its all a function of not doing 90 mile weeks specifically for the 5k

High School
1993 14 FR 18:04 First real year of running
1994 15 SO 17:34
1995 16 JR 16:53
1996 17 SR 16:32

I walked onto my college CC team my freshman year in college but quit after a month because I decided to party hard and of course study. I still ran some in college but I didn't race or train very hard. I started running after college again but was concentrating on half marathons and marathons.

College
1997 drinking heavily
1998 drinking heavily
1999 drinking heavily
2000 drinking heavily

After college
2001 19:04
2002 18:50
2003 39:38 10K no 5Ks
2004 injured no races
2005 40:08 10K
2006 44:31 10K in a tri
2007 43:51 10K in a tri

I haven't done a stand alone 5 or 10K since 05. I think if I did a 5K right now I would be around 19 flat.

in five-year increments to save space:
1975, first year of training seriously, 20:20
1980, second year of university, 17:50
1985, after two fallow years in the army and a year of training slowly, 16:05
1990, after malaria, marriage and emigration, 17:10
1995, after giving up running seriously, 20:20
2000, started tris, 19:40
currently 19:50 on 8 miles/week

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"It is a good feeling for old men who have begun to fear failure, any sort of failure, to set a schedule for exercise and stick to it. If an aging man can run a distance of three miles, for instance, he knows that whatever his other failures may be, he is not completely wasted away." Romain Gary, SI interview

1993: 23:39
1994: 22:26
1996: 23:14
2000: 24:04
2001: 19:57

2007: Thinking of doing the Evergreen Town Race. It's all down hill and "finishing is winning"

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Get your Old Spice off my armpits

Mines real similar to Eddy would go

Went from about 20:00 in 8th grade to 17:00 as a senior.

Then 16:00 to 15:15 in college.

Now after a couple of slacking years I'm down to about 15:15 shape agin.

Only ran 10ks in the 80s/ early 90s.

10Ks
1985: 36:45 20- 30 miles per week
1986: 35:25 20 - 30 miles per week
1987: 32:20 20 - 30 miles per week
1988: 32:34 20 - 30 miles per week
1989: 33:1X 20- 30 miles per week
1990: 33:4X 20- 30 miles per week
1991: 34:2X 20- 30 miles per week
1992: 34:2X 20- 30 miles per week

5Ks
1993-2000: The Fat and Lazy Years. Ran one 5k in 19:06
2001: 17:04 24 miles per week
2002: 17:45 w/ Baby Jogger 24 miles per week
2003: 17:15 w/ Baby Jogger 24 miles per week
2004: 17:10 24 miles per week
2005: 17:12 24 miles per week
2006: 16:32 40 miles per week
2007: Not yet: Goal is 16:15

I am confused. Why is it OK to post fast swim times and fast bike times but not fast run times? Is there a bias against running? If so, what is the fastest allowable time to post before people throw stones at you?

Dont worry about it, I also had a PW about 9 days ago....20:30ish. Sucks but whatever, I read an article that talked about a 30 minute rule. After a bad race, you have 30 minutes to pout and cry about it, then you must move on. Im going to start using that rule as of now.

Started running on 2006...

Feb 2006 - 28:20
May 2007 - 20:49

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"Obsessed" A word the unmotivated use to describe the dedicated.

1987 - 18:19 (HS Frosh)
1988 - 16:50
1989 - 16:28
1990 - 15:46
1992 - 15:14 (College Frosh)
.......lots of injuries
1993 - 15:28
.......lots of injuries
1995 - 16:00 (but I went 25:24 8K the following XC season)
.......stopped running, got heavy
2000 - 21:00
2002 - 18:30
2003 - 17:15
2004 - 16:00
2005 - 17:50 (hamstring injury)
2006 - 16:50 (training for IM, no speed/LT work)

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-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485

Barry,

You and I are very similar almost to the second.

Started running at age 14. Reached as it turns out life time best 5K( same time as you) at age 19.

Got into triathlon at age 20. 5K and 10K times dropped off a bit, but not much despite running about half of what I was doing before due to cycling and swimming.

Never really stopped training. 5K and 10K times stayed at about the same level for over 10 years - well into my 30's despite serious tri training. Knocked out 1:12 half-marathon and 1:44 30K stand-alone run times somewhere in there. Was still able to win the odd local running race but typically placing in the top 5 - 10 places.

Started noticing that I was slowing down, perhaps due to age as I approached 40.

Diagnosed with a herniated disc at age 41 and pretty much stopped running altogether. Now I only cycle.

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Steve Fleck @stevefleck | Blog

Yeah, the injuries were bad. I did absolutely no running about half the time I was in college.

I know I have another PR in me. My 16 flat I literally did off of 4 months of training with the previous 8 completely off. Though it will be hard while developing my swimmer's back and cyclist's legs. I'm 15 lbs heavier than college with the same size waist.

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-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485

Steve,

That sucks about the back injury. I hurt my back in my early 20s playing basketball and I became inactive for many years. I just became a Masters runner last year and have gained a new motivation for my running. In my younger years I only ran the 10k or 1/2 marathon. So all these new distances (5k, 8k, 12k, and 30k) allow me to compare myself to more recent performances. I can actually PR and am not as frustrated with the aging process. I am doing a 10k on Memorial Day. Hopefully, I won't compare myself to my youth.

-Woody