When I first started running with some discipline a few years ago 12 min/mile was typical for the hilly trails where I do most of my running.
Each year since that has dropped by about a minute/mile.
In the last year it has sort of leveled off at 9 min/mile on easier trails, 10 on tougher ones. It also depends on whether or not I pay attention to going faster on the downhill bits.
Pace has always been the upper end of aerobic, by felt effort. That's usually 160-170 by HR monitor, which convention says is a bit high.
Cross training in biking and swimming I am hoping will give me more aerobic base (swimming) and strengthen my quads (biking) so that I'll be striding faster and longer with the same or less effort. There are way too many people out there who can run 7 min/miles at like 130 bpm. Something has to be possible to make me more efficient.
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