Allen1959 wrote:
OP: Congrats again. Hope to see more of your results in the future. Thanks for a great thread.
No problem! I was feeling a bit drained both physically and mentally after going sub 5, so I took it easy for a few days. I went back at it after that, and last Friday, I set a new PR of 4:36 in the 1500:
It was nice to race without the pressure of any time goals. I went through 1200 in a high 3:42 and kicked it in to finish 8th out of 15 runners in my heat. This was a pleasant surprise since I was rather nervous at being put in the fast heat and thought that I might DFL.
Fiatlux, hope you succeed in your sub 5 quest. You're probably closer than you think and might be able to pull it off by late April if you drop down the mileage a bit to 25-30 mpw and add in 2 workouts a week. One workout that helped me a lot was descending ladders at nearly all-out effort with almost full recovery (My goal was 800, 700, 600, 500, 400, 300, 200, and 100. But in practice, I ended up wussing out of the 500 and replacing it with a 100, so the actual session became 800, 700, 600, 400, 300, 200, 100, 100). For the other workout day, I found it useful to do a mile race or a 1200 time trial followed by either a hard 600 or a race-pace 800 about 15 minutes later. If you can hit a 3:42 for a solo 1200 time trial, start tapering and go for that sub 5 the following week.
IIRC, I was in 5:10-5:15 shape in late October when I barely dipped under 32 in an 8K XC race, which is probably close to your 44' 10K tempo run. Since your age and high school 400 PR is pretty similar to mine, you should be under 5:30 in a solo time trial and possibly around 5:15 in a race. Regarding your earlier question on 2/25, I don't think I was ever in shape to run a sub 18 5K in a race, let alone in a tempo run. I was in maybe 18:30 shape at best.
Good luck!