Hello folks (well, probably just Eric, and maybe not even Eric):
Today I broke down and ran an official track speed workout, simply to get the legs used to running at or faster than 5K race pace. With the season winding down, and the goal set at a sub-19 5K, time is running out, and speed has now become critical. Here's the breakdown: I warmed up a mile, then ran 3 800s, and 2 400s. Rest between the 800s was roughly 3 minutes, and only 1:30 between the two 400s. Following the speed workout, I ran a mile home at an 8:30 pace.
800s: 3:08, 3:05, and 2:58
400s: 83, 82
Overall, I was fairly pleased with outcome, although in one sense, I didn't feel bad, so I question whether I ran fast enough to gain the desired effect. On the other hand, I was only planning on 3:10 for the 800s, and sub 90 for the halves, so the lower times were very encouraging. A sub-19 5K is about 6:07 per mile, so I still think I have my work cut out for me. I may run a "tune-up" 5K race next weekend, or at a minimum, hit the track for a 5K time trial.