I got back into running and training has been pretty good. Especialy since this is the first year i actually trained. I ran a 4:40 mile off about 15 miles a week. So this cross season i amped it up to 40-55 mpw. I have been careful and not got hurt and i feel ten times better in my running. I've never been a cross guy (17:10 off those 15 mpw) so i'm happy for this year. I ran an 18 min 5k in a little local school race and beat everyone about 1 min. It was really hilly and i felt great (Actually ran a little later that night). Today i ran a workout at a pace that i felt was a lower then LT pace but above comfort level. I ran 18:40 3mile 3mins rest 12:00 2mile then rest 2mins finished in a 5:25 last mile. Whole thing felt nice and good also didn't push hard. I have a 3 mile fast flat course in a week and a half.. What do i need to do to P.R. huge and get low 16's? Is it possible?
I realize i am probably totally trolling here but i am self coached and need some kinda help.