Posted: 6/5/2007 7:37:46 AM EDT
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I'm wondering how pathetic my current running pace is? I'm running at an average pace of 10:45 minute mile for 4 to 5 miles. How bad is that? Stats: Age: 42 Weight: 230 Temp: 95 Terrain: Hilly Distance: 4 - 5 miles What are your stats and pace? How much does weight, temperature, distance and hilly terrain slow you down? |
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What is your age? That pace is slow for anyone under 50. You might want to switch to speed walking. I feel anything over 8-9min mile is gonna hurt more than help. 8-10min mile pace is what causes most people to develop shin splits. It is because you are bouncing up more than you are moving forward. You need to stretch your legs out more. Rotate your pelvis down and stick out your chest. It's great that you can cover 4-5miles but if I was to advise you, I'd have you run a 8min pace for 3miles. Then work on increasing distance. Most people need to work on time of exercise but you already are at it for 1hr at a time. So your good there. You might think you are out pounding the street and making a difference, but you really need to change up your routine. Your gonna get stuck at that pace if you don't push yourself. Look at it this way, you are already 6mins over the limit for the USMC at your 3mile mark. |
I knew it.
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Running pace????? I'll tell you my running pace!!LOL!!! I was mowing my yard a while back and you were conducting a class and a round LANDED in the dirt in front of me, I RAN A HELL OF A PACE back to the house!!!! (disregaurd the above info got you mixed up with the other Texastactical, LOL!!) |
Whats that saying "if you run you'll only die tired"? |
I think your pace isn't to bad. My stats: Age: 28 Weight: 200 Height: 5'9" Distance 4.5 miles Time per mile: 10:30 Temp: 50-63 (I run early in the mountains) terrain: small hills and long gentle inclines I just started running again after 3 years off from a bad knee. I have been running 5 days a week for 6 weeks now. I know I still have a lot of room for improvement. |
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I do alot of cardio and while 10 minute miles are not to great, you are still out there doing it. Keep doing what your doing and try to push it a little more, also i would probably cut it to 2-3 miles and speed it up. Temp, terrian will make a difference, running is just wierd period, i ran this morning and did a good time but just felt like crap, tired, beat up. No idea why. Just one of those things. Also remember to get good rest especially on run days. |
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Well, heat slows you down. High humidity makes it worse. Hills make it worse. Being 230 lbs REALLY makes it worse, when coupled with the hills. Keep running, you will either get faster, or be able to go further, or both. And running in 95*, you'll be losing weight, too! As for me, age 42, started running this year. - 1 mile best time, 8:42 - 3 miles at just under 10 min per mile - 12 miles 10:55 per mile Flat, temps 60-80* |
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Me: Age: 39 Weight: 195 Long runs (12-16 miles on a flat-rolling trail) at 9:20-9:45 Middle distance (8-11 miles) 8:20-9:00 Most recent 5K race 20:45 Most recent PRT (1.5 miles) 9:47 Don't compare your pace to anyone else's. Your contest is with yourself. The gouge for weight is 2 sec/pound/mile slower. Terrain - it depends on how steep, but you will run slower. Temp is a real bear for me. I am a cold-weather machine. I can go in the heat, but it takes time to adapt. Extra weight doesn't help much. If you are trying to improve your pace do at least one long run/week at a pace where you can converse without undue effort. When you can do 3 x 4-5 mile runs/week at this pace you can add some uptempo running in small amounts once/week. |
I'm 50, weigh 200lbs, and on flat terrain turn low 9's for 5 miles. 5 - 7 miles, I'll slow to high 10's, then high 11's for 7 - 10 miles. Temp/etc isn't a factor for that terrain. I actually can run faster than that, but use that for cardio. At my age, I know I can't outrun danger - I'm just hoping to outlast it. I do wind sprints in Jan and Feb in prep for baseball. I run in Hill Country Natural Area sometimes, and the terrain out there is killer. I don't keep track of the time, just try to not break my neck. |
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10:45 at 230 hey its better than not moving at all. I ussually shoot for around 9 minute miles in traning once in awhile 8:30's But it takes me awhile to get hooked up. I know in my last was I averaged 8:50 a mile but I know I had some mile splits at around miles 8 to 12 under 8 minutes. Take a look at these results from the last half marathon I entered. 10:45 is not the fastest but it will get you to the end. This was a pretty fast race becuase the minimum was 12 minute miles. results.active.com/uploads/txt/45057.txt |
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I ran the Marine Corps Marathon in 4:30. Thats about a 10:30 pace. For 7 miles or less I like to be in the low 8s. The strange thing is that I can run mile 7 way faster than mile 1. It takes me a while to loosen up I guess. age-35 weight-180 @ 230 with hills and heat you are OK. |
Mike, this is the best advice in the whole thread. Conversational pace (where you can comfortably have a vocal conversation) is where you need to be for stamina building runs. What that pace is for you vs. someone else is irrelevant. I work with a guy for whom that pace is 6:30/mile. For me it's much much slower. I've done literally hundreds of miles at a similar pace as what you're running and continued to show improvement in my races and speed work. A good running coach in this town once told me that for conditioning runs you almost can't run too slowly. Far more important than your pace is that you just put in the miles and manage your effort level (make your conditioning runs feel easy). There is no substitute for that. If you want to improve your speed, do tempo runs once or twice a week (shorter distance, higher pace). ETA: also, run some races. With the distance you're running you should be able to do 5Ks at a faster pace. Besides, pinning your number on and getting out there with the rest of the cattle is fun. And drink lots of water.... lots of it. And technique is very important for running hills. 1. Don't hunch your back, keep your back straight as if there was a kite attached to the middle of your breastbone. 2. Don't change your cadence, keep your feet turning over at the same pace as flat ground. 3. Don't try to change your stride length. If you do #2 above, your stride should naturally adjust just enough (strides will lengthen on the downhill, shorten on the uphill). 4. Keep your arms swinging. Concentrate on pulling your elbows back rather than pushing them forward. 5. On the downhill (actually all the time, but particularly running downhill) don't take the impact with your knees, instead absorb the impact with your leg muscles. It'll work those muscles differently until you get used to it, but you'll save lots of wear and tear on your body. |
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Stats: Turning 40 in July. 5'-7" 150 pounds 3:07 marathon - that's about 7:10 pace 1:32 half - that's about 7 minute flat pace The last 5 mile race I ran was in 32:30, which is about 6:30 pace. I usually do not run anything short. I'm an old guy with diminishing skills... 
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diminishing skills my ass, that's nice. Have you run Boston? |
Either it's rainy and cold, or unseasonably hot.... that's what I've always been told. Me? I hope to qualify someday... I only started running any distance a couple of years ago (but I will be running 2 marathons next year). |
If you want to know if you should be speeding up the pace, get a heart rate monitor and use that as a checkpoint to see if you are really underexerting yourself. And rather than simply trying to speed up your current run, try doing a couple of your runs at a much faster pace (run speed workouts). As you teach your body to run fast at shorter distances, you'll learn to run faster at longer distances. |
I think you are doing fine as others have said...you are moving one foot in front of the other...and soon you'll be walking out the door...oops movie theme came back into my head. Anyway, my stats are below, I started back into running a few months ago (3-4) after a 3 year layoff from running, I used to run half marathons. I was doing 10:00 minute miles for 2 miles, now I am up to 8:45 minute miles from 3-8 miles (I do a long run once a week and 3-4 miles a day) I try to increase my pace by 30 seconds every 3 weeks with a goal of 8:00 miles consistently for 5 miles or more, I don't feel the need to get any faster then that, when I was 28 I could run 6:45 miles all day long in boots in the sand...but that was another life.. Keep up the good work and as another said, don't compare your times to someone else, set a goal but let it be your goal not someone else's goal. Stats: Age: 43 Weight: 185 Time: 8:45 miles for 5-8 miles |
Think of it this way... You weigh 230 lbs. Dont compare your times with people who weigh 40-50 lbs less than you do. They would do well to maintain your pace with a 40-50lb pack on. 
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