Skuj,
Too bad about the organization of the race and how you felt during it but, dude, even though your goal was sub 17 you are miles ahead of where you've been recently. Just think what you would have done if you hadn't come down with a cold. That fitness is there, it just wasn't accessible during this one. Don't be discouraged my friend!
I just arrived home this afternoon from a weekend in Victoria. Got to visit with some old friends and some old running routes. Beautiful sunny and windy (invigoratingly so) weekend. This after viewing the weather report which predicted 2 days of rain!
On my way out to the ferries on Friday morning I stopped at the track and did my first non-cross-training workout in three weeks. 6 x 1600m with 2:15 recovery in 4:53, 4:54, 4:53, 4:48, 4:45, 4:38. Felt really sluggish during the first 3 intervals and stopped checking my splits after the first one. Realized that my body needed to wake up on its own terms and I needed to forget about preconceived times for this one. Without any extra effort the times started to drop during the second half and I could feel myself becoming more relaxed and efficient.
Today I did my second workout back: 3:00 + 7 x 2:00 with 2 minute recoveries (on the treadmill at 4:30/mile pace)
With 2 races coming up in the next 2 weeks I decided that I needed to shock my body with some pace work so I just set the treadmill at 4:30 pace and ran whatever distance felt comfortably hard. Three minutes felt strong for the first interval, but after that the two minute runs felt like enough of a stimulus. Ended the last two minute interval as an acceleration (like I've been doing in a lot of my sessions lately): :30 at 4:30 pace, :30 at 4:26 pace, :30 at 4:22 pace, :15 at 4:16 pace, and :15 at 4:00 pace. I've been thinking that if I'm not capable of ending a workout this way (without struggling) then I've probably done the preceding intervals too hard (I.e., not at mid-race rhythm).
One more hard workout this Friday, an easier sharpener this Sunday and then a 5000m on Wednesday and a 10000m on Sunday.
Jerry