I have not run a 5K since July of last year where I broke 20 minutes (finally) and PRed with a 19:50. AFter that, last year I was in marathon training mode and didnt do any more 5Ks, and just havent had the opportunity yet this year to run any.
But since that time I have run over 2,000 miles, and have put in two to three speed sessions per week over the past six weeks to get ready. I have no idea what pace I will run this at - just going to go out and see what my legs can do.
I did run a 4 miler earlier this year on a ridiculously hilly course (1st 3/4 mile were all up hill, and last 3/4 of a mile were all up hill) and had a 6:27 pace. Given how much I know I slowed on that last 3/4 of a mile I think I probably had a decent 5K time in there.
The course this weekend is flat and fast. I have PRed on this course a bunch of times so I am hoping to really crank this one out. One more speed session tomorrow and then some easy running with some strides on Saturday to get the legs ready.
Books I Have Read
Last Race: Guilford Race To End Domestic Abuse 5k Race October 2, 2011
Currently Injured: Patellofemoral Syndrome September 11, 2011 to Today
Sounds like you are set up for a nice race. The only concern I would have is going out too fast. Have you thought about the time you will be shooting for?
I would like to get close to 19 minutes (6:08 pace).
As for going out too fast, that can be a concern. I dont have any way to judge my pace though (no garmin and I dont use my Nike+ during races). I really suck at being able to tell how fast I am running at faster speeds. I can usually pinpoint my speed when I am running my easy runs, but when I do tempos I cant usually gauge it too well.
My basic plan is the same one I always use.
Go out fast for first 100 meters or so to get past the kids and slower people that line up at the front, then ease into what I can only describe as uncomfortably relaxed, where the pace is just a bit uncomfortable but I can still maintain a relaxed stride. Hold that through the first two miles and then pick it up for last mile. When I see the finish line, all out sprint to the finish.
This race should be good though because there are usually a lot of people so lots to pace off of and try to pick off during the race. I expect I will come in somewhere around 25th-30th place so there should be a good number of people ahead of me for the whole race.
Prince of Fatness