I'm trying to determine my MP for Chicago. I don't want to go out too fast, but my recent workouts seem to indicate a faster time that I originally thought I was ready for. What time do you think I'm capable of?
Some info:
-weekly mileage in mid 60s
-5k pr 16:20 off of slightly fewer miles without speedwork
-HM pr 1:17:29 off of 50-55 mpw last year
Two workouts within the past two weeks have gone very well for me:
1) 19 total with 8 fast miles - 2 up, 4xmile with 1 min rest (all miles between 5:38 and 5:44), 7 miles easy, 4xmile with 1 min rest (miles between 5:37 and 5:48), 2 down. I couldn't believe how good I felt on the final 4 repeat miles, and I wasn't that spent at the end of the 20 total miles.
2) 3 up, 6xmile with 1 min rest, 3 down. The repeate miles were 5:47, 5:42, 5:42, 5:35, 5:35, and 5:22. Even the 5:22 felt great.
3) Long run was 21 miles starting at about 7:15 and gradually working down to 6:45.