Q for runners... How fast can I get?!

LorinaLynn
LorinaLynn Posts: 13,247 Member
edited October 3 in Fitness and Exercise
Background: I'm 39 years old, and started running in December 2010. Never, ever athletic before then. I didn't think I could do it, because it didn't come naturally to me. And I thought I had bad knees, bad hips, bad ankles, bad feet. I started with C25K running at 5mph. By the time I finished, I was running around 6mph.

My first 5k in March, I finished in 29:42 - about 6.2 mph.

By the end of April, I was at 27:56 - 6.7 mph.

I didn't run any races over the summer, but kept up with my running. I usually jog around 6 mph in my very hilly neighborhood, sometimes faster, but when I'm just going for exercise, I don't push myself hard.

At my 5k on Sunday, I finished in 25:29 - 7.3 mph.

I was stoked, and won 1st in my age group! http://www.myfitnesspal.com/topics/show/351881-i-won-a-medal-and-set-a-new-pr

I never thought I was a very good runner, but, in six months time, I shaved a little over 4 minutes off my time, and two and a half minutes off in 5 months. Is it realistic to hope that I can keep getting faster?

Women who win races around here are usually around 20 minutes, with female course records around 18 minutes. Could I reduce my time that much? Could I really be a contender?!

I know I'm no spring chicken, but I also don't feel I'm at the top of my game yet, either. There's plenty of room for improvement. And, hey... if nothing else, after next June, I'll be the youngest in my age bracket, instead of the oldest. Even if I'm not one of the best women, I'll at least be a really, really fast 40 year old!

Replies

  • JennaM222
    JennaM222 Posts: 1,996 Member
    I dont know but that is awesome :)
  • jvinmill
    jvinmill Posts: 279 Member
    bump
  • staceyseeger
    staceyseeger Posts: 778 Member
    Definitely...do not give up! I went from an 11:25/mile for a half marathon to an 8:00/mile in one year. If possible, incorporate hill running into your regular running routine. That's what I do. I don't tend to have much time for the track, so I use hills to get faster for race day. Make sure you are recovering properly as well. Good luck! :flowerforyou:
  • 0112317
    0112317 Posts: 17
    Not impossible. Though cutting the next 5 min will be increasingly more difficult as you head towards your genetic potential/limit. I have seen many really fast runners over 40, so keep focused and good luck.
  • erickirb
    erickirb Posts: 12,294 Member
    Background: I'm 39 years old, and started running in December 2010. Never, ever athletic before then. I didn't think I could do it, because it didn't come naturally to me. And I thought I had bad knees, bad hips, bad ankles, bad feet. I started with C25K running at 5mph. By the time I finished, I was running around 6mph.

    My first 5k in March, I finished in 29:42 - about 6.2 mph.

    By the end of April, I was at 27:56 - 6.7 mph.

    I didn't run any races over the summer, but kept up with my running. I usually jog around 6 mph in my very hilly neighborhood, sometimes faster, but when I'm just going for exercise, I don't push myself hard.

    At my 5k on Sunday, I finished in 25:29 - 7.3 mph.

    I was stoked, and won 1st in my age group! http://www.myfitnesspal.com/topics/show/351881-i-won-a-medal-and-set-a-new-pr

    I never thought I was a very good runner, but, in six months time, I shaved a little over 4 minutes off my time, and two and a half minutes off in 5 months. Is it realistic to hope that I can keep getting faster?

    Women who win races around here are usually around 20 minutes, with female course records around 18 minutes. Could I reduce my time that much? Could I really be a contender?!

    I know I'm no spring chicken, but I also don't feel I'm at the top of my game yet, either. There's plenty of room for improvement. And, hey... if nothing else, after next June, I'll be the youngest in my age bracket, instead of the oldest. Even if I'm not one of the best women, I'll at least be a really, really fast 40 year old!

    18 minutes would be competitive running (a couple steps below world class). But I don't see why you cannot strive for 20-22 minutes (which is extremely fast). Just be patient as the faster you get the slower the gains come.
  • jomar75
    jomar75 Posts: 8
    I can't remember who said it but there is a quote "Who says you can't touch the sky when there are footprints on the moon". So I'd say shoot for the stars! I agree with adding some speedwork or fartlek training. What an inspirational story you are. I just started running myself and am planning to run a local 5K in April and would love to turn in a time anywhere near your first! Keep up the good work, it's inspiring!
  • FrenchMob
    FrenchMob Posts: 1,167 Member
    First off, congrats on your progress and win!

    As far as getting faster, of course you can. Keep building up mileage, but not to fast to get an overuse injury...try sticking to the 10% rule; no more than 10% increase in mileage/time/intensity each week. Also, just like when you lose weight and those last 5 pounds are hard to get rid of, so is the same with getting faster. You'll get to a certain speed, then it'll take longer to get faster. Alot of it is based on genetics, age, recovery, etc.

    Good luck, have fun and be careful.
  • becca_21
    becca_21 Posts: 100 Member
    It's completely possible to get faster! However, the minutes won't shave off as quickly over time. It takes a lot of training and conditioning to get to where you want to be. BUT YES, you can get faster. I definitely think that you can get closer to 20-22 minutes. It's good that you run in hilly areas; it increases your endurance. Make sure you incorporate intervals into your training. Adding shorter sprints into your regular running routine will definitely give you a boost.

    I read about a woman a few weeks ago who began running around the age of 40. At 85, she ran a marathon. If she could run marathon, you can get faster. Work hard and be patient.
  • rybo
    rybo Posts: 5,424 Member
    Congrats on the success & shaving off the time!

    Like already said as you near what your body is genetically capable of, your gains will get smaller, but here's to hoping your "peak" is really fast!

    I'm curious to this topic myself in that I've been slowly getting faster over the past couple years, and wonder how long it's going to be until I even out and am left with what I have.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Thanks!

    The good news... it sounds like all I have to do is keep doing what I've been doing, but with a little more speed work. My typical run is about 4 to 4.5 miles with a 200 foot incline, and I do intervals. It's encouraging that I've gotten pretty darn fast without trying to go really fast.

    Most of the races around here are along the river, and mostly flat with slight inclines up and down the levee system. I don't even feel that as an incline, but I notice other people slowing way down.

    I do well when I have a goal in front of me. It was just being able to do a 5k, then a 10k (my first is Sunday), then I thought, "It would be really cool to get a medal." I really didn't think that would happen until next year, if ever. I'll be thrilled to collect a few more medals, but I'd love a trophy! :drinker:
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    An update...

    A month later, and I've shaved another 30 seconds off my 5k time! I finished in 24:59 today! I'm really amazed because I haven't been training all that much. I had a 10k a couple of weeks ago, and since then, I've been kinda lazy, what with preparing for my Halloween party last weekend, eating crap this past week to finish up leftovers :wink: and nursing a headcold.

    So, even though I didn't win anything this time around (I was 3rd in age group, but there was only a medal for #1, 6th of all women and 20th overall), I'm thrilled and encouraged that I'm significantly faster than last time.

    I think I might go through C25k again over the winter months on the treadmill when outside fun running is impossible, but instead of walk / run intervals, do run / really fast run intervals. I know I can move my legs faster when sprinting. I just need more endurance to keep up a sprinting pace for a longer distance.
  • algebravoodoo
    algebravoodoo Posts: 776 Member
    I have no idea what the limits are... too many variables to account for individual differences... but I do know I am *jealous* and totally rootin for ya! Way to go! Auf dich! :drinker:
  • Kellie0710
    Kellie0710 Posts: 95 Member
    Awesome progress! I am not a 'runner' by any means, I usually have to walk at least half my races in between my run times, but you give me hope that maybe one day I can really cut my down =) Maybe after I finished TurboFire I will start C25k, I have heard that it really produces some awesome results!
    But until then I will be happy with just finishing and enjoying the feeling of accomplishment I get =) I am actually doing a 10k next weekend! I am so excited =D
  • hkulbacki
    hkulbacki Posts: 187 Member
    Congrat on all the progress you've made. Your hilly neighborhood is a great advantage.
    Have you tried hill sprints? I've been doing 30 sec. hill sprints with 2 min. rest between, once a week. I do 4 sets one week, 6 sets the next, then 8, then back to 4. After that I'll move to another hill where I can do 1 min. sprints with the same 2 min rest between and the same progression of sets.
    I really feel my legs getting stronger, the hills getting easier, and my speed increasing on my flat days.

    We have an Adventure Race near me (2 mile kayak paddle, 20K bike ride, 5K run) and there's a woman in my age group (40-44) that wins the overall woman category every year. She came in a full 9 min. faster than the 2nd place 32 year old and 11 min faster than the 5th place 20 year old this year. I came in just seconds behind that in 6th place. My goal is to someday catch her :)

    Keep up the great work and you'll be kicking all their tails too!!
  • rybo
    rybo Posts: 5,424 Member
    An update...

    A month later, and I've shaved another 30 seconds off my 5k time! I finished in 24:59 today! I'm really amazed because I haven't been training all that much. I had a 10k a couple of weeks ago, and since then, I've been kinda lazy, what with preparing for my Halloween party last weekend, eating crap this past week to finish up leftovers :wink: and nursing a headcold.

    So, even though I didn't win anything this time around (I was 3rd in age group, but there was only a medal for #1, 6th of all women and 20th overall), I'm thrilled and encouraged that I'm significantly faster than last time.

    I think I might go through C25k again over the winter months on the treadmill when outside fun running is impossible, but instead of walk / run intervals, do run / really fast run intervals. I know I can move my legs faster when sprinting. I just need more endurance to keep up a sprinting pace for a longer distance.

    Glad you are still shaving time. The sprint interval thing sounds good. Another thing you might want to try are tempo runs. warm up then push yourself pretty good and hold that. They describe it as a "comfortably hard" pace. That type of training really helped my stamina over distance.
  • Azdak
    Azdak Posts: 8,281 Member
    First of all--congrats on your success so far.

    How fast can you get? It depends on genetics and training. Can't give you a definitive answer (the amount of improvement so far doesn't really have much predictive value), but, given the short time you have been training, it's reasonable to expect that you can continue to improve.

    The better you get, the more work it takes to continue to improve. This means designing your training around improving your running performance. There are plenty of resources and training programs available online, plus you might see if there are any running groups in your area.

    One thing I would caution is that you do not ramp up your training volume or intensity too quickly. Overuse injuries are a real concern for people in your situation, especially for runners over 35.

    You must always remember that your cardio system tends to increase it's capability faster than your joints and soft tissues. When hitting new levels of performance, you often have the cardiovascular ability to push harder than your "structure" can support. So, add in the interval workouts gradually and increase the long runs/total weekly miles gradually as well. And, IMO, regular stretching and resistance training are a must. You don't need super heavy weights, but leg conditioning--squats, lunges, deadlifts, some hill running--are very important.
This discussion has been closed.

Categories