I've run a recent 5k. I'd like to see how good let's run is at predictions. In giving a lot of details, so all the information is available. I'll post the result tomorrow sometime.
I'm 40, over 6'2, and ~165 lbs. Running a little over 2 years, injured about 7 months total since a 26:04 4 miler on memorial day 2013. Last 5k prior to injury was 20:11 in March 2013.
Training is mostly easy runs (8:00 - 8:30) (3 x week, 6-8 miles); one long run (8:00), 10-13 miles, one "tempo" run (6-8 miles, 5 @ 6:45ish - treadmill). 36-40 mpw for last two months.
Only real quality work have been races:
4 track miles @ 5:49.9, 5.46.2, 5:50.9, 5:46.7 (1 a week from mid June to mid July). Low key races, where I finished 4th-5th in each, usually within 2-3 seconds behind somebody I was chasing.
July 5 - 4 miler, 27:11. Slightly hilly, good cool weather. Blew up a little and had to walk a short steep hill for about 25 seconds at about mile 3.4.
July 12 - 8k, 35:25. Moderate course, but extremely humid. Went at 6:50 through 4k (17:10), but blew up in the back half bad.
July 26 -5k, pretty flat, pretty comfortable weather.
What does LRC think? I feel the 8k was an outlier, but it was all I had that day. Finally about 3 weeks ago I was able to start running my normal rolling hilly route, which I was shying away from for a while because of injury. My endurance felt weak prior to very recently.