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shortbread_fanylion
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Thoroughly enjoyed intervals? I think you did them wrong! 😀
Perhaps enjoyed is the wrong word (and it probably wasn't 'proper' intervals) but it was nice to be doing something other than plodding round the same old streets. I'm trying to mix it up a bit to stop getting bored.
Was planning on trying a 10k tomorrow but I've got blisters from walking the baby with new shoes on so it might need to wait a few days.
Yeah I know what you mean. They straddle a fine line between sadism and satisfying. Definitely worthwhile though to avoid just plodding.
My runnings suffered a bit of late as I’ve been doing a bit more turbo and MTB. Hope to get out early tomorrow though for a nice steady hour.
It's got me excited about going out for a run rather than being a bit meh. Just wish I had some hills. Might have to run up and down the overpass up the road.
There is a good chance I’ll do my first 50+ mile week this week.
My first 70k week coming up - 10km a day for 7 days. Don’t think I’ve ever done over 40k in a week (prob not much over 30 tbh!). Day 5 was hard but this morning wasn’t too bad (day 6) - heavy legs but beautiful morning and very few folk around early doors. Just tomorrow to go 🙂
I love intervals, the taste of blood in the mouth and the huge high when you do them. Lovely.
I’ve been out running with my two ten yr old girls in the last few weeks (as mentioned earlier). We are doing 1.6 mile runs (just as it’s a good circuit and it’s got a nice climb). They can do it in <14 minutes now (8.56 average mile speed - and that’s slowing slightly for me). Where can I find info on how their times compare to competitive times as I am pretty impressed as neither are regular runners.
That works out at 5:30 /km pace, for 2.5km.
Looking at my local parkrun, there are girls and boys in the 11-14 category running 25 minute 5km's, which is 5:00 /km pace.
I ran an 11.5km today in 1hr 15, which makes 25.7km for the week - my biggest week so far.
50k this week which isn't bad all things considered. Looked at this week last year though and it was 125k! Now looking back at photos and reminiscing on that week, two splendid days running south from Hadrian's Wall to Muker on the Pennine way.
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@johndoh, try finding the local Junior parkrun too, that’s 2km so you’ll get a feel how fast they are. It grades by age too.
Yeah we want to try that but it doesn’t work with it being early on Sunday - they have really busy Saturdays with dance/theatre/ballet/orchestra so Sunday mornings are their only bit of free time.
Sorry @lunge missed your post.
Have done pretty much that today and just had a chilled 45 minutes out with the dog. No rushing. Mostly ran but walked bit and listened to the birds and enjoyed the warm evening sun.
Felt somewhat strange not just 'going' for it but enjoyed it non the less.
Yeah we want to try that but it doesn’t work with it being early on Sunday
I thought all parkruns were 9am Saturday?
Thought I was back on track, being running well and pretty strong but last few runs my ankle has been giving me grief again.
I thought all parkruns were 9am Saturday?
Correct, but junior parkrun is 9am Sunday
After doing regular 5, 10 and a 15k figured I'd go for a full 13 miles today. Last three miles took an age and I was running like an old man as my Achilles started to ache quite a bit. But did it in 2h 8m, so happy with that. Want to get it down to sub 2h for the local half marathon in October.
Done quite a lot of stretching and heel drops on the stairs tonight. Expect I'll wake up at 2am with cramp 😃
Just went out with MiniMonkey in her pram for our one a day. Bloody glorious out so decided to go for a long (for me) run. Managed 5.6 miles at 10:18 pace which I realise is waaaaay off what most of you guys do, but I'm pretty pleased. Current aim is 10k at under 10 minutes per mile, which feels easily achievable without a pram.
Correct, but junior parkrun is 9am Sunday
Yep that's right - we have managed it a couple of times but it feels a bit unfair on her. Anyway, I think I might try to get her on the full Parkrun when it restarts (during holidays when they don't have anything else on).
Are there any other pram runners on here? I sweat like a very sweaty thing, and the foam grip thingy on the pram gets saturated pretty quickly. After Mrs Monkey said 'urgh' when she moved the pram I figure maybe I should do something about it.
I don't really want to wear gloves like I would on the bike - are sweatbands any cop? Then I can pretend I'm in Footloose.
I used to run with the buggy and always got horribly sweaty hands. Never came up with an answer - sorry!!
@turboferret - Brilliant video and a stunning effort, mate! The thing that gets me about fast runners is that they, like you Turbo, just don't look like they are trying. They effortlessly glide across the land as if propelled by an invisible helping hand. It looks so easy to emulate, until you try to keep up with someone on the track or parkrun and you're breathing blood, limbs-a-thrashing, basically sprinting just to keep up for a few hundred metres. A different breed. Great stuff! I've seen your Strava and you seem to have the mojo back and are getting the miles in.
I haven't posted here for a while - it's all gone mad. Missing club nights and interval sessions but Sutton Runners have a virtual 5K every week where we post a 5K on Strava and have an aggregate of our previous times to beat. It's tough pushing hard on your own. When you're surrounded by other folk who are close to death and collapsing across the line it feels ok, but I feel a bit self-conscious in the street on Sunday morning trying to avoid people and looking like I'm about to have a seizure. I've posted 20:57, 22:01 and 21:31 so far (I think) but the faster ones were aided by a gravity-assisted drop-in. I get points for going uphill, not down, so I won't win.
Been running every few days to keep sane. Was heading to parks, but they are packed with people around here (not unlike a turn-of there century Impressionist painting) so I stick to the roads now - easier to avoid people by jumping into the empty roads devoid of cars. Not huge mileage - 21K last week, but that's good for me.
Bought a turbo trainer - good fun, especially when it gets harder going up hill. Nothing like being out. As the roads are so quiet, it's not too bad on the streets and far less people than the parks.
My goal of a sub-20 monte parkrun seems a bit far off now as I've definitely lost some pace over the weeks but I'm not going to worry about it any more - just keep ticking over and build back up again when we are let out.
One thing I've discovered is that running in the heat is even worse than cycling. Not a fan of hot weather anyway, but it's very hard for me to stay cool when running. Throw in some lovely tree pollen and it has not been too pleasant.
Hope everyone is keeping safe, keeping well and keeping sane! Great to read all your stories and keep them coming - all are an inspiration. Cheers.
@flyingmonkeycorps I do a bit of running with a buggy - when my daughter was waking up at 5:15 regularly before the clocks changed she accompanied me for a bit. Nice gentle introduction for a 10-month old, 13 mile runs at dawn!
No issues with sweaty hands, despite being a sweaty bugger, but I do generally suffer with cold hands, and often wear gloves/mitts when others aren't.
@root-n-5th - thanks 🙂 I was pretty well on form last summer, I was only a bit quicker running a 5k for the virtual 12-Stage road relay race last weekend, but glad to be back on it after my vitamin D deficiency issue. I actually had my biggest week of running of the year last week, with 126km, getting out pretty regularly at 5am. This gives my wife an opportunity to get a bit of exercise in 7-8 before taking charge of children. It does however require a 9pm bedtime so not much evening!
One thing I’ve discovered is that running in the heat is even worse than cycling. Not a fan of hot weather anyway, but it’s very hard for me to stay cool when running. Throw in some lovely tree pollen and it has not been too pleasant.
You get used to it, the heat anyway. The pollen, not so much. It just takes a couple of weeks to acclimatise.
Had signed up for the Edinburgh Half to give me some motivation to commit to training which was supposed to be end of May and got cancelled understandably.
Still keeping the running going and have set myself a few targets to achieve by end of May as finding that getting out, even for just 20 mins or so, is some good head-space.
Probably a daft question but one thing that I'd not quite understood, and some of you may be able to help, is I'm roughly following a training plan from Runners World (RW 12-week sub 1:30 half marathon)), but for some of the intervals I can't work out exactly what it's instructing you to do as the distances don't add up - e.g. Week 5 Tuesday Speedwork - 5 x 1K, 200m jog (7M total) 60mins.
5 x 1K, 200m jog gives you 6K (approx 3.7 miles) so is it that around those intervals you just need make up the remaining 3.3 miles within the total time of 60mins?
@DougD the total will include some warm-up and cool-down after. You wouldn't want to launch straight into intervals.
I thought that Edinburgh has been postponed, but without a specific date?
yes - sorry, postponed, revised dates for EMF according to the latest email are 5th / 6th Sept or option to defer to Saturday 29th/Sunday 30th May 2021.
Sounds good, thanks, will take another look at those and get the timings / distances worked out.
This was the email I received on 17th March - any update on that?
Also seems to be corroborated by the website
Yeah just edited above as they revised it to 5/6th Sept but as I can't make that (currently due to be away but will see how that pans out) they also gave option to defer to May 2021
Not a chance that'll happen in september.
Not a chance that’ll happen in september.
Agreed - I have a place in the Great North Run in September. The last thing I want to do right now is to be in a confined space with another 60,000 people for two hours whilst they pant and spit everywhere.
Not a chance that’ll happen in september.
I'm hopeful some stuff might happen in September* but small local races are more likely than massive things with folk coming from all over the place.
*I'm signed up for Ben Nevis and 3 Peaks.
I have 2 autumn marathons, which were supposed to be spring races - Edinburgh and London. Due to my vitamin D issues I agreed to be a pacer for London instead of racing, 3:15. I was hoping to be building fitness and could then have Edinburgh as my target race. Now they are the other way around, and looking a little uncertain in the current climate, maybe I should look at another autumn race as my A goal if Edinburgh doesn't go ahead. Maybe it's a little foolish to be entering races now, but it would be a little frustrating to commit to 18 weeks of 100+ miles without a target....
It's tough to know how to play things.
I'm also in London in October but still wondering whether it will be viable even then.
I'm getting out every day but not pushing and no specific sessions on the go and I think I'll keep it like that until we know a bit more about how we come out of the lockdown.
Having said all that I'm quite enjoying just getting out and running around with no goal or target. It's really quite liberating. I'll be off out with the dog in a bit and hopefully get about 8m in to keep my CV19 weekly mileage the top side of 50mpw. The weather and dry trails are helping too.
Having said all that I’m quite enjoying just getting out and running around with no goal or target. It’s really quite liberating.
This is it for me.
I had an ultra on April and then a marathon in October. I now, in theory at least, have an ultra and a marathon in October!
But without a proper goal, I'm just getting out and running lots of miles without a care in the world. I've struggled to motivate myself to do structured sessions like proper intervals, speed sessions or hill sprints, but that's OK at the moment.
Just having time to go and run for 8 or 10 miles every evening and exploring paths and routes that I haven't before is proving great fun.
It's kind of running as it should be.
Going to try and increase my weekly mileage with a bit more of a set structure from next week, have lost a bit of motivation and I find it hard to just go for a run without a goal or plan in mind. It's been 4 months since I did my first C25K 'run' with 60 second runs 😀
This week I've only run once at 6.5km, will get in another run tomorrow/this evening to make it up to 12km or so for the week. Call it a recovery week 🙂
Previous 2 weeks I did 22km and 25km, so I'll start at 20km for 2 weeks, with 4 runs vs my normal 3, and then 23km for 2 weeks, 26km for 2 weeks, then 30km, 32km, 34km, 36km, and then see how it goes from there...
Today was supposed to be the Newlands Memorial , bah.
Heard rumblings that we'll be allowed 1hr daily outdoor exercise from 27th, will be interesting to see what 6 weeks of lockdown has done to me running (anyone who actually reads the shite I post will know I was already laid up with an ankle spraI have no useful contribution to makedown, so barely any running since Jan)
I've been keeping things ticking over, nothing more, with a 1h20 gentle but hilly commute by bike, though clothes feel tighter, hills longer...
Went out for a quick ride this evening to see if the running had been doing its job when it comes to fitness on the bike, knocked 26 seconds off a 15 minute, 175m climb pb, on knobblies rather than slicks on my gravel bike (although I would have been carrying 5-6kgs of luggage on my previous pb, so that probably cancels each other out).
Running ruined my bike fitness @ta11pau1, seems like I'm an exception.
May be the type of runs I do. The bike fitness was good when I started running and it complimented the running. I set some course PB's back then which I struggled to beat after months of training.
But over time the cycling form dropped off, and to add insult to injury it hurts my ass now!
Yeah I started running to keep the fitness up over winter, I definitely feel stronger with better endurance when on the bike - considering the lack of miles I've done on the bike this year I'm happy with my fitness.
I've got some unfinished business with a couple of climbs in Wales too 😁
the taste of blood in the mouth
🙂
Looking at my local parkrun, there are girls and boys in the 11-14 category running 25 minute 5km’s, which is 5:00 /km pace
My Nephew is 10 and ran 20:03 for his 5km Parkrun recently 🙂
Aye, 13 year old at our local runs sub 18, he's not a member of a club or anything, plays football, only runs at parkrun.
Wee shite. 😂
Well last Monday decided to carry on running after 9 miles and do a half marathon distance. Ached a bit at the end and was a bit slow at 2h 8m but fairly happy with that as my first off the cuff attempt at a half marathon distance.
Highest mileage again this week, 60 miles.
Do I dare go for 70 next week?
Enjoying the runs lately. Have lately had to keep the dog on lead more as it’s so much busier where I run.
Took delivery of a cheap Trespass running harness/lead yesterday so took it for a test run today. Went well and much better than running whilst holding the lead.
Catching our breath by the canal at the end.
Those that run with their dogs. Do you use a harness/lead. If so which one? The Trespass seems fine but early days. Curious of options/opinions.
So my new schedule calls for a rest day on Monday, then a medium length run, then short, then medium on consecutive days, then a rest day, and another rest or a cross training (cycling) day, then a long run.
Today was the short run of 3.2km, so I've planned this day as my "speed" day. Bear in mind my 5km pb is 25:39, so 5:08 /km pace.
Just run the 3.27km at 4:49 /km pace, ooh I felt that... 😯
Beautiful 10 miles today, threw a few intervals in too. Turns out that a 5:32 mile is possible if you can find a 1 mile downhill section with a tailwind.
I won’t lie, it stung a bit!
Gonna try for 10k with the pram tomorrow I think, unless I wake up early in which case I may do a solo 10k before breakfast. Wish me luck.
This might amuse, was how I spent an hour this morning 🙂
https://www.fastrunning.com/running-athletics-news/great-britain/5k-world-record-smashed/29746
I think my fastest mile (made up of several 300m sections) was about 3:25 😀
Fine work TF, I was debating having a go at that myself, though I’m pretty sure I’m not getting anywhere near your time!
I’ve got a friend on Strava who does this a lot, shouts about a 19 min 5k yet struggled to break 25 mins at parkrun.
turboferret
Subscriber
This might amuse, was how I spent an hour this morning 🙂
> https://www.fastrunning.com/running-athletics-news/great-britain/5k-world-record-smashed/29746 < I think my fastest mile (made up of several 300m sections) was about 3:25 😀
Ha brilliant, that gave me a good chuckle. Excellent work, here's hoping something ever more ridiculous tips it.
I managed my 10 (and a half!) k with pram today, super slow but I did have to keep stopping to give the weeun a drink.
I've only been able to treadmill since lockdown started, I'm actually starting to not mind it as much as I thought I would!
Ipad balanced on it, an episode of ozark with subtitles passes an hour! 😊
Help please runnerists, I'm after some trail running trainers with a decent amount of cushioning. I don't run far, max 5 miles, but the local trails are like concrete at the moment and all my shoes are limited cushioning Inov8, fab when it's soft and gloopy but not at the moment. So more cushioned Inov8, Hoka or others?
@Spud, have a look at the Nike Pegasus trail. Very similar cushioning to their road sibling with a much more aggressive sole. They're not great in real slop but bar that they're a cracking shoe.
@Turboferret - I saw that on Fast running!!! Brilliant work, most impressive, and perfectly executed!
@spud - I use Inov-8 trail roc and x-talons most of the time, but at the moment I've got a pair of Nike Terra Kiger 5 (I think the 6 are the same but different colours) and they are great for the hard ground. Not massively aggressive tread but seem pretty good in most conditions except extreme slop, so are in their element at the moment. I managed to pick them up from a Nike outlet store just prior to lock down for £40 which is an absolute steal! They often pop up on ebay too.
Cheers Both, will have a look.
@Spud I've got some Saucony Xodus Iso 3, they're very well padded.
Seems like we might be allowed out at the end of the week, only an hour mind, although the Spanish government is saying it will depend on each province... here's hoping!
@mogrim, fingers crossed for you. I can't begin to imagine the level of lockdown you guys have had.
Cheers! Thankfully I've got a smart turbo trainer, doing that everyday is keeping me sane. But I'm definitely looking forward to going for a run, even if it is only an hour and close to home.
Managed to get out for a longer (for me) run today at long last (I have been doing short 1.5 mile runs with my 10 yr olds recently). So for the first time since last year I did a four-miler by myself and thoroughly enjoyed it - managing a respectable 8.56 minute mile pace on my hilly run (some way off my normal fighting speed of around 8.10).
I wonder how my legs will feel tomorrow...
Lockdown starts to ease off in Spain - having barely run this year and not at all for the last 7 weeks, I'm starting again on Saturday!
Fairly strict still - individuals only, must remain within city limits, between the hours of 0600-1000 and 2000-2300 only. Looking at the map I can do my usual 15km mountain loop without straying into the next municipality! Whether my legs can get me round is another matter. I'm half tempted to do C25K instead...
Trying to run at least 5k a day since I’ve been furloughed. On day 6 now and starting to settle into it now.
Superb Bob, enjoy mate.
Cheers Nobeer - only problem is, everyone is going to be running in the same place at the same time! But I'll take it.
I had a punt at a 45m 10k the other night - been a target for a while but not really done anything about it - previous PB was 47 something. I’ve done no targeted training over lockdown - just getting the miles in and enjoying running.
Anyway, managed a 45m15s so pretty chuffed. I certainly felt it but I’m pretty sure I could find 15s!
First run for months - didn't go well!
Sun's out, never seen so many joggers going around the beaches.
Got up on the hill, trails fairly busy, about 5k in my knee felt rubbish and my glutes started to lock up, on the wrong side of the hill. Walked/limped back to town, 45 mins over curfew oops.
https://twitter.com/b0b_summers/status/1256549791363981312?s=09
Unlike @bob_summers, my first 6K in 45 days was great - not very fast, took it easy, and felt great afterwards.
Did manage to follow the curfew laws though 🤣
By now I should have finished the Tiree half and should be well on my way to being lightly pished at the ceilidh. Bah!
Did manage to follow the curfew laws though 🤣
It was excruciatingly embarrassing walking off the hill at the time all the oldies had been let out and were walking up. No funny looks or comments, but I was still of half a mind to whistle for an imaginary dog...
Joining this thread to get some advice.
I consider myself reasonably fit, at least fitter than average. When Im at work on the ship I get to the gym at least 5-6 times a week. Not so much when home on leave, but I do what I can on the rower, bike etc.
However, running is my nemesis. I can manage 5km in 25mins and don't feel too bad afterwards. However about 24hrs later I will be hit with stiffness, legs and lower back, sometimes even shoulders. Not just a bit achy, but proper struggle to move kind of stiffness.
I try warming up and stretching before, cool down gently on the rower and stretch afterwards, but it still hits me.
Help me runners of STW, you’re my only hope.
It’s just time seadog. You need to keep at it and then the DOMS will fade in intensity the day after a run. You’ll still get them of course, from an intense session, but not from a run at an easyish pace.
I’ve done more riding and turbo recently to the neglect of running and got horrific DOMS last week after a hilly 10k. Unlike some on here I find my running or cycling don’t complement each other - if I focus on one I can do it quite well but not both!
Help me runners of STW, you’re my only hope.
Classic “fit person tries running” symptoms @seadog101. Basically, as you’re fit you go hard (25 mins for 5k isn’t hanging around) as you’re lungs and CV system can deal with it but your muscles aren’t used to it so scream at you a day later.
The way to stop it is to build up slowly and consistently. 3 runs per week, much slower than you’re doing and perhaps with some run, walk, run in them. Basically, you need to do a sort of couch to 5k. Stretch a lot immediately afterwards focussing one the areas you know have hurt in the past, calf’s tend to be where I feel it.
It’ll feel frustratingly slow to begin with but once you’ve built it up you’ll be in a better place to run more.
Class but if running for that 5k last week. Immense pace! Nice going this morning too - looked proper tough on the pace chart and very consistent splits. Nice.
Funny you should say that about a 10k. Well done on that time - you will def crack it. Never actually run a 10k as a distance before - always more so the 10k is part of a longer run. Pb was 49 mins something but went out on Friday for my run and a few km in I thought I would do a 10k. A fairly undulating route and included 2k slow start as warm up and came in at 46:42. Beat my age and happy with time. Pace was 4:40/km
Some comments got me thinking I might be able to nudge a 45 as its 4:30/km pace.
Went out yesterday to try to hold a pace if 4:30 for as long as I could. Got to about 6km then I felt the previous day’s run and caved in. I should have known as I’m the sort of runner who needs long recoveries and I’m never good at consecutive days. Will try again soon. 45 minute 10k seems less painful that a sub 20 5k for some reason.
As above Seadog. I took up (hill) running last year from a good fitness base. At first, the results were flattering, but I'd gone in too hard too soon and the injuries crept in - which I tried to run through. Did everything wrong, basically. Sounds daft, but I was enjoying it so much I didn't care.
As I spent more time resting injuries, the base fitness ebbed away. On "good" days I couldn't get near times I'd set just a few weeks after starting!
If I were to start over (actually thanks to a sprain and quarantine I practically am) I'd mix a lot more cycling in, and just run a couple of times a week.
@root-n-5th thanks, we have some club virtual TTs going on the first being 4 miles this morning. I forgot about it until yesterday and thought I'd sabotaged my chances with a hard tempo on Friday, but the legs responded when required 🙂 Nice to see the fitness gradually returning - at the 5k point I was only 6 seconds slower than my 5K time from a few weeks ago, but still managed to continue for nearly another mile. 5 mile at the end of the month, so getting a bit closer to my stronger distance.
Well done on your 10k effort, if you want to get as quick as possible then a mini taper will help in advance and choose your route carefully. Battersea Park isn't right on my doorstep but I get a decent warm-up running there and its a lovely flat smooth and quiet (at the times when I'm there) loop. Tooting Bec Common wouldn't be too much slower but some sharp corners would cost a couple of seconds
@turboferret. Certainly doesn’t look like you’ve lost any speed!
Cheers for encouragement. I think running to Battersea park would kill me! After 6.8 miles I’d be no good to man or beast. It’s hard to find a flat route around here. It’s not exactly mountain country, but when you’re pushing for a time a 2 minute incline just saps the energy. I don’t think runners benefit S much from downhill as cyclist as it still hurts to go for it on the downs.
Yup, I kind of guessed I might just be trying a bit too hard.
I'll ease into it a bit more gently this week. Maybe just a row / 2k / row and see how I feel. Then up the distance over a couple of weeks.
@root-n-5th - you’ll shave a load off that with fresh legs and some concept of what you can achieve I reckon. If I known I’d be only 15s away then I’d have pushed harder around 6-7k when I dropped loads of time. But my previous PB was 47m something so I had no idea I’d actually get that close... I also need to find a flatter route - not big hills but just enough to sap your legs in a couple of spots!
Anyway, nice 10-miler along the river this morning for me at about 6ish before the crowds got up. Something very satisfy about being up and running at that time in the morning.
Back running again after a 45 day enforced stop, and it's great. I've been taking it easy to avoid injury with a couple of 30 min runs on Saturday and Monday, and today did a 10km run first thing. And it was lovely out: 12C, early morning sun, and no wind.
And as has been commented by the rest of you in the UK, the amount of new runners out there has been both amusing and surprising. Don't know how long most of them will last, but it's good to see more runners (and also clearly new cyclists) about 🙂
I have to get out for a run this week, committed to club pairs challenge and I've been paired with a 13 year old who's pretty quick!.
Not run outside since lockdown started, ain't gonna be pretty.
I'm one of these lockdown runners - quite enjoying it but I'll be back on the MTB and gym as soon as I can!
My old rugby club is doing time trials which is keeping it interesting - submit your time then and it's adjusted for weight to give the big boys a chance.
21.44 5km at 96kg hurt. Really surprised myself with that, I hadn't gone under 23 before.
1 mile challenge this week. any tips? Pace it? Or go hard and hold on?
Hello all, just popping in for some sympathy.
I've been doing CouchTo5K (Public Health England app with Jo Whiley crooning in my ear). I'm on Week 5 and up to 5K total distance but still 30mins with a mix of running and walking.
Went out yesterday, got what felt like a cramp in my right calf early in the run. Decided to push on through it (mistake). Completed the run but still in pain. Got worse as I got home to the point that I couldn't walk on it and it was throbbing as I was sat still.
Looks like I've injured my achilles at the transition to the medial gastrocnemius.
Really pissed off. I was just starting to make some proper progress with this whole running thing and now if I ever get back to it I'll be right back to square one. 😫
1 mile challenge this week. any tips? Pace it? Or go hard and hold on?
Warm up properly, you want a good sweat on before you do it.
1 mile is longer than you think it is, if you go hard it's a brutal distance to run in my experience.
Have a route planned that is 1.1 miles, know exactly where it starts and ends so you're not looking at your watch or phone. Also know roughly where half way and 3/4 of the way are.
I've only ever run that distance in a group, but I generally start hard, get to half way and feel I can;t hold it much longer but know that you've got little over 3 mins to go so push on a bit more. If you don't want to vom as you cross the line then you've got another 10 seconds in the locker!
If you can do a 21:44 5k then you're running at 7 mins/mile, so a 6:30 for a mile is not unachievable.