18:02 better pacing.
I like your threads!
I was looking for this thread and see another with same subject line with 1 comment. So, I thought that must be behind the paywall. Is there two threads on this?
Well, I said, 18:10 to 18:20 and you ran 18:14. I also said that you could crack just under 18 on the right day and you feel you went out too hard. So you are on the right track (pun).
One of the things is race practice. This is where, for example, following the Arthur Lydiard program, you become ready for the big day fitness-wise, but also tactics-wise. A few time trials in advance is always a good idea. In your case a couple of 3Ks and an 8K or 10K....
I am doing the same thing right now. Just finished my third 3K TT in three weeks. I wasn't wanting to do it, but I messed it up so bad last week (and had GI issues) that I went again today to get it right. It is after all besides stimulus, race practice. I was a tad slow but very even and happy. Last week I dug a hole that I couldn't get out of.
You may have also dug a hole with the 3:29 start. That isn't too ridiculous, but you had hills, which exacerbated the issue.
So, I agree, I think you are ready for 17:50-17:55 on a flat course and running it with really good tactics. Maybe get someone faster than you to pace it.
Hey Wet Coast - for some reason there were two threads started when I created this thread and I dont know how to delete the other one. When I click on it, it shows up with a 404 Error. No one has posted on it.
I'm currently having a two week break from all running as my left achilles/lower calf was giving me a bit of trouble for a few weeks leading up to my 5k attempt. Sore and stiff in the morning and during my warm up jogs but would usually feel fine once warmed up and running at a decent pace. Never noticed it during the race. I'm was thinking about running for 30mins today as it has been about 11 days since my last run. I'll see how I feel after work. The area still feels slightly stiff.
I actually attempted a 5k by myself on Track and ran the exact same time. This time splits were more even, started with a 3:33 but fell off somewhere after the second k which was 3:36. I don't have accurate splits on my GPS as my watch had me finishing 5k about 60meters from the finish in 18:02. I remember checking my watch after 3K and I was 11mins exact and knew that I wouldn't be able to run two 3:30s back to back. This was 6 days after my first run and I think the solo effort was pretty hard. Also I did minimal running in between as my achilles was annoying me.
Will see how I go in a few months. Perhaps I should train for a 10k or something and hope that my aerobic capacity gets stronger for a 5k TT at some point during training. Pretty confidant that I have the speed so just need to build a base and then top it off with some speed work/intervals. Hopefully can stay injury free.
Also - just to clarify, I underestimated my height. I actually just a tick under 5 9 (175cm). I googled "175cm in feet" and it was 5.7, but this is actually just under 5 foot 9 inches. Got confused sorry. Still about 176 lbs (80kg). Peter Snell was 80kg haha