I know it's not that great (18:33, 5:59 pace), but I have the monkey off my back now. My previous best was 18:53. I came in 8th of 294 runners. The weather was cool and I ran even splits. 5:54, 6:06, 5:50, plus a :43 sprint.
The race was at Kent State in Ohio.
http://www.recservices.kent.edu/SpecialEvents/2008%20Bowman%20Cup%20Overall%20Results.txt
I only do 30mpw due to time constraints. If I budgeted my time better I should be able to do a bit more. I think, had I done even 50-to-60 mpw I would've broken 18.
Question:
Is it more effective to do 2 5-milers in a day or one 8-miler like I sometimes do? My long runs are at the point where 12 miles is fairly easy at 8 min pace. When should I get ready for 2-a-days? I'm training for a 5-miler in November as well.
Some of the runners here are 100mpw or more. That's insane.
If I was doing 100mpw I probably would be at sub-17 or better. Unfortunately, even though 18:33 is good overall, there are tons of high school girls that are faster than me (17:49-18:30), and they're 10 years younger. The high school guys are even faster--15:50 to about 17:20.