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2011-06-08 10:30 PM

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Subject: Mile times for a clyde

Hey all,

Just wondering a good mile time would be for a 6'3, 260 Clyde (in shape, or so I thought). I ran two miles of intervals today and averaged 14 minutes a mile. I know I can get faster as I just started running a couple weeks ago (when I decided to try triathlon). 

Just curious as to what time would be a good goal to shoot for. I know I will never be as fast as some smaller guys (i'm just not a great runner).



2011-06-08 11:56 PM
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Subject: RE: Mile times for a clyde
I ran intervals for about 3 months before I could ever string together a complete mile. When I did it was at 14:28. 5 1/2 months later, and I just ran my first 11:00 mile, tonight. I would say not to worry about the pace. It will improve the more you run. I would say to focus on form/technique, and give your body plenty of time to adjust. My father and uncle ran for over 30 years, and they both attest to the pounding that the legs take from many years of running. They both told me when I started, to give myself twice as long at a distance than I thought I needed. This will give your joints time to strengthen. I have found this to be very true. I have a fake knee, and the only time I experience pain is when I try to run too much elevation. When I first started, I wasn't sure my knee would even allow me to run 1 mile, let alone the 5k for the sprint tri. I was wrong, it can, but I gave it about 8 months in all before increasing to that level. Obviously if you don't have any injuries you will likely progress faster, its just better to error on the side of caution than to push to hard to fast. Endurance is about slow consistency. Your muscles will adapt much faster than your joints. Give the first year to joint strength, then focus on speed. You will have many years of racing if you are more patient now.
2011-06-09 6:26 AM
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Subject: RE: Mile times for a clyde
I can usually be under 9 minute miles in sprint tris and I'm 6 and 260. I was running before I did my first tri and have been running since 2004 I think. I believe m pace was simular to yours when i started.
2011-06-09 7:47 AM
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Subject: RE: Mile times for a clyde
I'm currently 6'-0" and 215lbs and it's not 10% bodyfat - closer to 25%. So I'm a little porker.

I'm closing in on 8 to sub 8 mile pace. Just did a 5K last Friday at 26:29 and another in September at 26:05 but it has taken a TON of miles (for me) and weight loss to get there.

I have been trying to incorporate some speedwork where I have been working on the treadmill at a 6:50 ish mile pace and doing my tempo runs and 5K distances at a 7:30-8min mile.

All my best 5K times have been at stand-alone 5K races. I have yet to finish any faster than 27:30 minutes in a sprint tri. Some of the Clydes in the sprint distance races I have done have finished the 5K in 22 to 23 minutes. I'm likely never going to see those times - but since my bike and swim are marginally better, my run doesn't have to be that fast - I just need to get it down to 26 or 26:30 in the races I do to place in the Top 3.
2011-06-09 7:51 AM
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Subject: RE: Mile times for a clyde

5'11.9" 230 right now.  My last 5K in early May my mile splits were: 7:34, 7:57, 7:45.

I've only been running for 1 year (started last May).  I sat in the 12-13 min/mile range for a long time, and then all of a sudden started seeing significant drops in my times during the late fall and this spring as well. 

If you're just starting running though worry more about building a good base of running, and focus on how long you're running than how fast.  Once you've built a good base of mileage, then you can start to incorporate some speed work into your training and you'll start see some results on the clock.  Plus, I've found the more miles I run during the week, the faster I am in races, no matter the distance.

2011-06-09 9:04 AM
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Subject: RE: Mile times for a clyde
Your times are a great start and with practice your times will start to drop. I'm 6"4 and 235lbs. When I started running back in the winter I was struggling to get 11-12 minute miles. With some practice (I still don't love running) I can get it down to around a 8:30 mile for a 5k and around 9:00 over 5 miles. I can still improve on these times but that will come with practice. I may have missed it in the original post but are your times based on a treadmill or on the street? I have noticed my times on the street are much faster than the treadmill so that may help too. Just keep practicing and you will get the results you are looking for.


2011-06-09 9:46 AM
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Subject: RE: Mile times for a clyde

For your size, I would shoot for 8:00 to 8:30 (that is a complete guess).  You could go faster, and your body might not let you get that fast.  Don't know from the computer.  But, I think it would be a reasonable goal for your size.

I'm 6'1" and 220 and I just held 7:34 for a 5k at the end of a sprint. 

The best short term goal is to show some improvement every month.  It'll come.

2011-06-09 9:55 AM
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Subject: RE: Mile times for a clyde

Thanks for the info guys. To answer one of the previous post questions, the times I was quoting from yesterday were treadmill mile times. I was going to run outside but it started storming here in the midwest and that put an end to running outside last night.

I have never been much of a runner, I do know that I was pretty fast while I was playing rugby (a game in a which a big guy might run the equivalent of 7 miles during a game). I am hoping to get back to that level pretty quickly, but know it will take some time.

2011-06-09 10:14 AM
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Subject: RE: Mile times for a clyde
You'll get there. I just had a 70 mile month for May. That is the most I have ever run in a month and 3.1 miles seems to feel like it is getting easier to get through. I don't have to labor as much and my legs feel fresh all the way through. Most of that is just from trying to run every day; sometimes twice a day - whether I only have time for 1 mile in the morning or 1 mile in the morning and 4 more at night.

Try to run every stinking day. Just like I said above - even if it isn't a scheduled run day I still try to run 1 or 2 miles on the treadmill before or after I lift weights, take a pilates class or swim.

Oh yeah - something else...my recovery time has actually decreased with a higher volume. I can do a 6 or 8 mile run and then run another 3 that night or the next day. Another benefit of running as much as you can - even at small increments like 1 mile - the body adapts.



Edited by michael2_19030 2011-06-09 10:16 AM
2011-06-09 10:22 AM
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Subject: RE: Mile times for a clyde


Edited by coolshock1 2011-06-09 10:28 AM
2011-06-09 10:22 AM
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Subject: RE: Mile times for a clyde
Ape - 2011-06-09 9:55 AM

Thanks for the info guys. To answer one of the previous post questions, the times I was quoting from yesterday were treadmill mile times. I was going to run outside but it started storming here in the midwest and that put an end to running outside last night.

I have never been much of a runner, I do know that I was pretty fast while I was playing rugby (a game in a which a big guy might run the equivalent of 7 miles during a game). I am hoping to get back to that level pretty quickly, but know it will take some time.

 

6'4 260 here right now. I hold a consistant average of 10min\mile. not too long ago and actually got just under 10 minutes on that run. Personally I will be content running a 10min mile. Running on the tredmill is easier and I can run faster on the tredmill. I have never done any other runs other than pounding out the distance I want\need to do.

 



Edited by coolshock1 2011-06-09 10:27 AM


2011-06-09 8:42 PM
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Subject: RE: Mile times for a clyde

I'm 5-10 and 250 and still plenty rotund.  I started running in January and I'm turning a steady 11 minute mile.  Hoping to push that up to a 10 by my Oly in August. 

 

 

2011-06-10 9:10 AM
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Subject: RE: Mile times for a clyde
6'2, 239lbs here. When I first started running I couldnt even run a full mile without stopping. I believe I was in the 13-14min mile range. I started to do speed work and just overall get my butt outside and run work and I have seen much improvement since the beginning of the year. The fastest time I have ever recorded on a mile run was 8:48 and I was completely gased!! I just finished a 5k last week where I PR'd at 30:58 which was a big victory for me because it is 9:59min/mile so I went sub 10mins which mentally was a huge victory for me (my previous time was 34:44). I would say I average 10min/mile and would like to get down into sub 9min/miles before my A race in September. I did 12miles last week which is the most I have ever run in a week. Just keep at it and you will see the improvements.
2011-06-10 4:17 PM
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Subject: RE: Mile times for a clyde
6'2", 270 lbs, I ran my Army PT  2 mile run in 18:16 (8:08 miles). I have been running for a year and a half, but I can't swim.
2011-06-11 6:43 AM
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Subject: RE: Mile times for a clyde
I am 6'4" 237 and I have been running for 2 years. I couldn't even run a mile when I first started. Three months later I ran a 10k in 54 minutes 9 something miles. Then a marathon in 4:37 I think thats a 10 minute mile avg. This year I ran two 5ks at 25 and 24 minutes in the 8's and a half marathon at 147 8:30 minutes miles. During my first tri, an Olympic I avg. 9.5 on the run. For my consistancy was the key it was funny how one day everything would click and running was easy and fun. Good Luck!!!
2011-06-11 7:38 AM
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Subject: RE: Mile times for a clyde

6'5"  ~205 lbs, somewheres around 8% BF.

2 mile PR = 13:15

Been doing this for about 5 years.  First day I decided to run, I couldn't run a continuous mile.



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