Sorry to contribute to the constant barrage of 'what can I run' threads, but I'm worried about whether or not my training has been worthwhile. So before I thoroughly embarrass myself in a race I'd like to know if I have any chance of running decent times.
I did an 8 mile tempo in mid-January averaging high 5:40s, then I did a track workout last Saturday in which I ran 2 1600s in 5:20 with 90 seconds rest, then 3 800s in 2:30 with 2:30 rest. Other than that I've done zero workouts.
My question is, what can I run for the 1600 and for a 3000 meter race the following day?