So yesterday after three miles at around 9:40-10:00 pace and 30 minutes logging away at the elliptical trainer, I ran my last mile at an 8-8:30 pace. I could have probably run that mile under 8 minutes had I been outside in good weather, but I was limited to the preset speed of the treadmill.
This may sound very slow to many, but as one who is short and naturally runs around 10-min miles, it was a little out of my comfort zone (and caused a little soreness the next day). My high school sprinter self would gag knowing that an 8-min mile breaks down into 4x400m at 2:00 each. My personal record was about 1:10.
I have heard someplace that most people should be able to run a mile in about 8:30 (about 7 mph). Can most people even make it through a mile? In fifth grade, I took over 10 minutes. In eighth, I was at about 9:15. I don't know if I could run a mile in high school. So to be able to run an 8-8:30 pace at age 22 is not such a bad thing.
I wish I had access to a nice track so that I could do more speedwork. I used to hate doing 400m repeats, or repeats of any kind, but I think it would be fun to do them at this point.