What does your running look like right now? How many days a week are you running and how far?

I run three times a week, about 4-5 miles each time, at about 11:45 pace outside. I can't "just run" on the treadmill due to boredom, so I have to mix it up. Mostly I am doing track-style workouts on the treadmill with lots of 400-800s faster with recovery jogs between, then I go back outside to do my longer straight runs (which are not boring).

I am a swimmer, and usually swim 1.5-2 miles 2-4 times a week. (I actually had surgery due to a bike crash and was just cleared to swim again.) And bike 2x week 19-20mph pace. I lift weights 3x/week, the cardio infused type. So I don't have time to run more - I already put in 11-14 hours/activity/week. My cardio base itself is OK, but specific to running it is not. There is a huge discrepancy in ability between my running and my other activities. My primary goal is triathlons. I don't know if I will be able to do a half-Ironman this next summer (mostly due to running as it needs so much work), but I plan to start half marathon training in the early spring.

From a cardio perspective, when I convert my swimming/biking to running miles at a 12 min/mile pace, I am running about 40-45 miles a week right now. In the past, it was higher. (This is mainly due to my surgery recovery.)

I am willing to limit my swimming to 2x/week in order to spend more time running/get better quality running time. I need to bike at least twice a week because it is newer to me and I am still building my ability there. I will eventually bike more x/week, but right now it is relatively much stronger than my running, so biking more can wait.

I wanted to work out my speed issues before just upping the distance at that pace - mostly because I don't want to ingrain it further if that is my problem. But, maybe I am approaching it wrong and being impatient - and just need to put in the miles. I see lots of people doing mainly that and they get faster. But I also see that most people run their races faster than their training speed, and that frustrates me that I don't. I know that the racing speed is mental for me - due to not knowing what I can do and how long I can sustain it for. So I kind of suspect my training pace just will be what it will be - and will get better with more time. I feel like there might be two separate, but related issues - mental during the races, and physical during the training.

I never thought I could run and I love it. But I think I still fight some of those beliefs.

^ Some good advice right there.

I highly suggest you find a running group - they can be incredibly motivating and helpful as far as speed workouts and getting you out of your comfort zone. I also tend to run faster when I run with others. Try a running specialty store - they often have "fun runs" or other training groups you can join. I've done several with the Fleet Feet near me and I can say my marathon training as well as regular running has improved a TON since joining this group.

I think you are right. I was just at the shop buying new shoes last night - I'll try harder to find a group to run with.

So if it's not a matter of technique or ability - because sounds like you're on the right track...maybe try a couple practice races?

I picked an 'A' race for the end of this year (next weekend) and I really want to hit 22 minutes in the 5 KM. So, about once a month I practice this on my own or in a less important 5 KM race. Test out some pacing strategies (it sounds like you're being conservative on race day). Do you have a gps watch? This helps.

There was a racing series this past summer that was cheaper (no t-shirts and low tech). That would have been great to do for just this purpose, I think. (My work schedule didn't allow me to do it.) There aren't any at this time of year. I think I do need to do a monthly run like you mention. Or find an actual 5K each month.

I am waiting for my GPS watch to arrive. I am getting a Garmin with a Virtual Partner program in it so it can vibrate/beep at me to run faster. I'm nervous I won't do it, though. At least that treadmill keeps moving.