I ran two nights ago with Nate = around 3 miles.
Tonight here was my pace on another run. I'm working on my speed right now.
All legs are .25 miles in length.
Mile One: 10:12:59
Mile Two: 10:15
12) 3 minute walk break
Mile Three: 11:30 (if you subtract the walk break)
So I ran the first two miles a blistering pace (that is for me) at 20.29.13
According to the Air Force fitness standards I now have a passing two mile pace for my age group! Go for me. I had to hit somewhere between 20:30 and 15:48...so this is just passing. I will keep trying to maintain this speed over three miles. Right now my third mile slowed way down to a 12 minute pace, which made my average pace over three miles close to 10 min 40 seconds, which is right where my brother Will wants me for the relay in July. Now maintaining this pace for three legs and despite hills or other tough conditions (like after not sleeping and being on my third leg in 24 hours) is quite another matter.
I would also like to meet the Air Force Standard for push ups for women my age which is between 17 and 50 guy pushups! Right now I could probably squeeze out perhaps 9 or 10. I'll have to work on that.