Feeling crappy wrote:
I recently raced 17:15 for 5k and two weeks ago I raced 16:30 for 5k. (both on the track), But earlier in the season I was running 55:50 (split 16:1x for 3 miles) for 10 miles on a rolling road course.
I think you need to define "earlier in the season"... If it was more than 6 weeks ago, what has changed? Did you stop the longer runs? Stop the tempo runs? All in favor of too much track work perhaps? What has changed?
I haven't asked my coach yet, sort of just worried he won't say go ahead and run cross (which I think would be better for me)
You really need to talk to your coach, not a bunch of "know-it-alls" on a message board. There are entirely too many runners on here who think they know more and/or better than their coach(es).
But, since you asked, here ya go...
That 10 miler must have been brutal... If you went out in 16:1x, you then must have ran somewhere close to 6-minutes to end up with a 55:50 (5:35avg)...
16:30 isn't that far of of your prior fitness. You just need to get it done without the aid of a rolling course...