To give an idea of my level as a runner, I ran 19km yesterday in the forest on a route with several very steep climbs at about 4:30/km pace, and it felt very easy. I haven't raced much recently, but ran a 9:44 3000m in January, and underperformed in that race; I think I am quite a bit better aerobic shape now, though I haven't done any speedwork for a while.
A few questions:
1) Is this realistic?
2) If so, what sort of distance could I expect to achieve? What sort of pace should I go out at? It's a local-ish race, only a few really good runners will participate.
3) I am not used to fueling whilst running. Any advice for how I should go about it?