Not too concerned about what people have to say as I think I have a pretty good idea of what I can run but people seem to enjoy the guessing game so:
Primary Workouts:
3xMile + 600 in 6:14, 6:06, 5:56, 2:07 - very windy
4x400, 2x800, 2x1200 - 75 avg on 400, 2:52 avg on 800, 4:27 avg on the 1200. 90s rest between everything, except for 2:30 before starting first 800. Done on gravel trail, last rep was pretty tough, but could have gutted another 800-1200 rep if necessary.
Other Info:
-Super hilly 3.5M tempo (575' of gain/575' of loss) @ 6:54 avg pace
-12:08 moderatly hilly trail 2M race, 19:43 extremely hilly 5k 2 weeks ago (similar hills to tempo)
-Coming back from injury, currently running 15mpw avg with about 6-8 hours extra of elliptical/stairmaster each week
The course is a fairly flat road course with pretty decent competition. Generally, I'm not a particularly good racer. Have trouble really pushing hard in the last 1-2k until kicking with 200 to go.
Result of race will be posted 4/27