I'm racing a track 10k next Friday and I don't really know what shape I'm in.
In early March I ran a 10k on the track in 32:23 with very bad pacing - the first two miles were 5:02-4:58 and I slowed quite a bit from there.
Since then I've had 3 very bad races - 1500 in 4:21, 3000 in 9:17, and a 5000 in 15:56 (PRs are 4:06, 8:43, 15:20). After the 5k I dropped my mileage down by ~15/week and cut out hard workouts for a bit too. Weird thing was that I didn't feel tired or overtrained going into those races, so who knows what happened
My workouts since then have been:
10 mile progression starting around 7 minute pace, last 1k at 5:00, average of 5:50
3x(4x400) in 68,69,70,70 66,68,66,65 64,65,67,67 with 60s between reps, 400j after sets
2 tempo (5:19,5:15) 3min jog, 4x800 @ 2:24 with 90s, 3 min rest 2 tempo (5:20,5:15)
6x(300,200) in ~50, 32.5 with 45s-60s jog to next starting
1500m race in 4:13 (68 72 65 48) followed by 3 mile tempo @ 5:28, felt very relaxed
Soooooo ..... what should I go for? I'm thinking under 32:00 would be a good goal, but interested to see what LR thinks I could do.