I ran 14:20 for 5k in early May - Since graduating I have run between 0-30 miles per week with my most recent month consisting of an average of 10 miles a week. In addition I went from weighing 145lbs to 165lbs now and I can assure you not a lick of that 20lbs comes from muscle.
I am racing a half marathon on Saturday where I will be absolutely sending it - what time can I run.