Someday...

[Tri Girl]

When I first started running I was at about a 13 min/mi pace. I lost 40 lbs, ran a whole lot and got faster. I was still only at a 10 min/mi pace. The fastest I ever ran a 5K was 8:24 min/mi and I almost died. I really tried, but couldn't get any faster, so I decided to go back to my 10-11 min/mi and just enjoy it. I'm like you: fast on the swim and bike, but almost dead last in the run. Oh well- I'm NOT twiggy, I'm chunky and round and bubbly, but I have fun and for me that's what it's about.

My DH has been desperately trying to get to 8 min/mi with dedicated, consistent training for years (speed work, strength specific work, coaching) and the fastest he can run any distance (more than 4 miles) is 9 min/mi. I just think some people are cut out for faster running and some are not (I typed fatter running first- oops I guess I know where my mind is when it comes to running and me).

[HillSlugger]

I'd like to add, I think that the more other activities you do (swim, bike, etc) the more it holds back your running. I had gotten down to 9:13mm but can't do it anymore since I increased my swimming.

[DirtDiva]

Who knows? But you have made a pretty decent improvement in well less than a year, so one can only hope the trend will continue.

I've been running a 6.5min kilometre (10.4min mile) for, like, ever. It's kind of annoying to see no progress, but I think I need commit to getting out there more consistently and regularly before I can justify worrying about how fast (or not) I am running!

[Grog]

I have to agree with MDHillSlug, based on my own experience: my running speed increased greatly when I focused on running. Running. Running. I could not handle to cycle when I was doing speedwork and long runs, my legs would get toast and it hindered my daily activities. I used to cycle in the winter, but now I dedicate colder days to running, and my bike "training" really only starts after I have completed a spring half-marathon. (Note: I don't do triathlons anymore...)

My first tri I ran a 9-minute mile. My last 8K running race I did a 7-minute mile and finished 5th. I know I will never train enough on that distance to be anywhere near winning that race, which would require a 6-minute mile pace. I trained for running five times a week including a tempo run, intervals, hill repeats, and usually a long run.

I think another part of it is mental. I only progressively discovered how hard I could really run, and how hard I could race. (I already knew how hard I could cycle.) I would do hill climbs trying to crank up my heart rate at every repeat. Crazy stuff. I just didn't know I had it in me to tolerate this sort of extension of myself. I do!

I am sure that you would be able to improve your running speed to the target you hope to reach by dedicating time to it. At first your cycling speed may suffer a bit, but over time you'll definitely be able maintain both in a range that will take you closer to your age group's podium.

[Wahine]

To go from a 10 min mile to 8 is totally doable. Running consistently as others have said makes a big difference. Running a lot in one month while letting other things go on a once a week schedule is a good idea, just to get enough repetition in to really engrain the mechanics of running. On that note, having a running analysis with suggestions for drills and strength exercises to improve form is also really helpful.

Glad to see you still Tri'ing V.

[teigyr]

I'm with you, V. The way I see it is if you put it all into context (ie last year you were doing a slower time and if you look at your improvement from then), it all gets better.

It's true (I think), some people by nature are faster than others. You can only do the best you can do but if you make it a priority, then you should be able to do it. There's also that evil age thing, at least I struggle with that. I am happy that I can do a 1:45 400 as of now but I remember in Jr. High I could do it in 65 seconds. Ugh. I don't think I felt pain back then.

You've done a lot of cycling and maybe it's time just to focus on running and speed. I bet you can do it and I think it'll sneak up on you as you see your times improve even more.

[OakLeaf]

I meant to add, WRT Chi Running, that it's made it possible for me to run on harder surfaces, longer distances and more frequently. So whether or not it's directly made me faster, it's definitely allowed me to train enough to become faster.

As I've said before, I originally learned Chi Running in a full day workshop. I'm not good at learning physical skills from a book.