CFC Runners! Post your times!

[Aegis]

Back in HS, when I weighed between 110-119 lbs and ran cross country and indoor/outdoor track year-round, I think my best time for the mile was 5:06 and the mid-late 17's for 3.1 miles.

I am turning 33 this September and close to 160 lbs now, but I bet I could hop off my chair right now and run a 7 minute mile. With a little training, I could get it back down to 6. I might be a little optimistic, but that's a part of my personality which helps drive me to succeed.

 

[PeteAtoms]

Flat feet, legit excuse for poor running times?

 

[MobBoss]

Back in HS, when I weighed between 110-119 lbs and ran cross country and indoor/outdoor track year-round, I think my best time for the mile was 5:06 and the mid-late 17's for 3.1 miles.

I am turning 33 this September and close to 160 lbs now, but I bet I could hop off my chair right now and run a 7 minute mile. With a little training, I could get it back down to 6. I might be a little optimistic, but that's a part of my personality which helps drive me to succeed.

Bah...people like you (that can run like that) make me sick. But I temper my anger fully knowing I can toss you over my head like so much pizza dough.

But no kidding. I am tremendously envious of people that can run like that. I wish I could.

 

[Zelig]

Flat feet, legit excuse for poor running times?

Nope:

My feet are pretty flat, and I run barefoot without any problems.

 

[Aegis]

Bah...people like you (that can run like that) make me sick.

If it makes you feel any better, that wasn't my average. My average was much higher, more in the early 19's for 3.1 miles because I oftentimes suffered from severe stomach cramps which slowed me down considerably. My coach at the time attributed my running cramps to a lack of Potassium, but after going through bootcamp and being forced to drink so much water, I think it was probably due to dehydration because I rarely had the same problem then.

But I temper my anger fully knowing I can toss you over my head like so much pizza dough.

 

[NetGear]

We have kind of the same thing over here. If you score that high on your physical fitness test you get a badge that you can wear on your PT uniform. Yippee.

my unit used to exempt you from morning pt. Tried for 300 until I realized you still have to wake up to show up for formation anyway. LAME.

 

[CivCube]

So in two weeks I'm doing the Hy-Vee Triathlon. I've been training triathlon-specific for about three months and feel like I'm better shape than before. I speculate I'll be able to finish in a little over four hours.

So now I'm thinking about what's next. After steeping myself in Lore of Running and Brain Training, I'm convinced that Tim Noakes and Matt Fitzgerald have the right idea. Although they focus solely on running, they stress that continuous training in one sport is the best way to improve your pace. In Fitzgerald's 10k plan, the runner goes 6 days a week running, with an easy cross-training workout after each run to recover. One day is reserved for nothing but rest.

So here's my multi-year "plan", if you can call it that. While cycling is considered the most important leg, my opinion is that since the race comes down to the 10k, more emphasis should be on running faster before tackling the other two.

Once I get up to a speed that I like (say, 40 minutes instead of 55 minutes for the 10k), I switch to one of the other sports as the primary focus, with a couple interval workouts per week to maintain the running speed and the third sport being used for recovery. Once I hit a certain speed for that sport, I switch back to running and repeat. When I switch again, it's for the other sport, while being mindful of how well I'm feeling. If I need to pull back, I will pull back in intensity and rest a few days.

So this pattern would look like R -> S -> R -> B -> R -> S -> R -> etc, with each period lasting about four to five months. Between periods will be about a week of light exercise and rest. I'm hoping that with a such a schedule, I would be able to maintain the speeds I have achieved in the sports with less focus. If not, I would probably need to throw in biweekly workouts that would put more emphasis on them.

 

[EnglishCrusader]

Seeing as you've bumped, I guess I'll post.

I've done 5km in 30 minutes before and I never exercise, so that was pretty good.

 

[MjM]

Never ran anything fancy. My best mile time was 6:24 in high school. Nothing too wonderful.

 

[brennan]

About 5 years ago I did my block run - which is about a mile and a quarter - in 7:30 minutes, so 6:00 for the mile. I've done up to about 10 miles in the past.

Current fitness status is fat and old and liable to have a heart attack if I run for a train. Tendon injuries have prevented me from doing anything exercise wise for a couple years. (I still eat like a (stable full of) horse(s) ofc)

 

[Eat_Up_Martha]

2.4km in around 11 minutes (meet Canadian military requirements - niow looking to improve it to "superior" at 10 minutes)

I'm in almost the exact same position. Same time and same goal.

 

[warmonger]

I used to run a lot back in the day.

PB's:

100m 10.9
400m 54.5
800m 1:59.5 (Only time I broke 2:00)

I used to be a referee in a professional sports league. Training was hell.

Warm up was 5km: expected time was under 18 minutes, if you were over 20 minutes you were off the squad. I was consistently at around 18:30. After the warm-up we did 60 - 90 minutes of repetitions over 50, 100 and 200 metres, sprint, jog back, sprint, etc. until the coach thought you had worked hard enough, then a 2km untimed warm down.

That was more than 30 years ago. Don't run now; I cycle instead. Last week I did a 60 km ride over Swiss "hills" which included a grade 3 climb (over 12% gradient) in 2:45 (hr:mins). Not bad for an old fart, me thinks

 

[GoodGame]

Yeah I calculate that at 6.2 minute miles for 3 miles. That's pretty sick actually. A male soldier that can beat a 6.5 minute mile for 2 miles is infrequent. I think I only seen a female soldier due that once, in a 2 mile race.

I've been getting back into running this past month, after about 6 months with only a couple of runs, though I'd been keeping up with some cardio and weightlifting.. Just getting back to 2 miles distance is challenging after that time; I've been following a 2 mile route and doing squats/calf raises afterwords.

Hopefully back to 5k distance in 9 minute miles and in a race before the end of the year.

 

[Flying Pig]

Yeah I calculate that at 6.2 minute miles for 3 miles. That's pretty sick actually. A male soldier that can beat a 6.5 minute mile for 2 miles is infrequent. I think I only seen a female soldier due that once, in a 2 mile race.

Which soldiers are you used to? When I was in, if a (we were all male) soldier in my regiment couldn't do 6-minutes-to-the-mile over a mile and a half he was put on remedial training, and if he couldn't keep it up over three miles he was probably either judgeably unfit or an old war-horse sergeant-major with shrapnel in his knee.

 

[Rashiminos]

I'm not well accustomed to distance running. My feet are extremely flat, and large to boot. Many times after running a few miles even with prescribed orthotics my feet/ankles will start to act up.

That said, my best mile time ever was 6:03 when I was a Freshman in High School on the soccer team. Nowadays I could probably match that time or maybe go a few seconds over but I haven't timed myself in a mile for quite some time.

Wear less shoe.

 

[Boundless]

Did 5km in 19mins the other day and was quite pleased with that. Haven't run for a week now though so will suffer when I hit the gym in Zanzibar on Friday...

 

[Flying Pig]

Just come back from a four-mile run which took me 28 minutes almost exactly, not bad for an old-timer a month-and-a-bit out of training. Decided to take a route which ends with about a mile straight up a hill and get the bus home, and the look on the young driver's face when I got on was one I'll remember for a while.

 

[CivCube]

Just finished the Hy-Vee Triathlon yesterday (1 mile swim, 25 mile bike, 6.2 mile run)

time: 3:42:41
swim: 56:07
t1: 10:31
bike: 1:30:54
t2: 4:17
run: 1:00:55

Much better than I was expecting. The lake water's lack of visibility caught me off but I still managed the same amount of time as in the pool. What was amazing was how consistent my times were with my workouts overall. I ended up finishing with a strong sprint and a good amount of confidence for next time.

 

[Verarde]

My first ever 5K a year ago was a 26:30. I'm planning on training for a Thanksgiving 5K, so I'd better get hopping. Our dirt road is about 1.7 miles, so back and forth usually takes me about 30 minutes on a good day.

 

[Antilogic]

http://usmilitary.about.com/od/marines/l/blfitmale.htm

For males, it's a 91-point score to get your pace.

http://en.wikipedia.org/wiki/Army_Physical_Fitness_Test

For females, it's beyond a "maximum" 100% score to have just your pace, let alone the fact you ran it for 1.5 times the necessary distance.

Yeah, I'm not that good. I exercise casually, but it's been falling off due to a busy work schedule and personal life.

My best 3 mile time was around 27 minutes (I had a few walking breaks after the 2 mile mark). Sometimes, on the treadmill, I'll go for 3.5 miles, but I don't typically run any more than that in one session. As far as pull-ups go, I can get 15-20 done over the course of a workout session with rest breaks to do other muscles inbetween.

I'll get there eventually.