A few notes:
Ended up running a 20:20 in the 5K on Saturday (Male 55-59)- this was not too bad for myself. Had a good two weeks of training preceding the run and topped the previous 5K that I ran two weeks earlier this summer by 1:20.
Overall the fifth 5K I have run (3 last year) and definitely still trying to figure out the best pacing for these things. According to my watch the first mile was 7:02- went off conservatively and then mile 2 was run in 5:49 which at this point is certainly too fast for myself. At the 18:30 mark I was at once within reach of a realistic chance of going under 20 and gassed. Thus the time. We'll see if that is a realistic possibility in the future.
Took Sunday off and then Monday went out for 50 minutes- felt pretty good.
Today ran 12X200M on the track at the following- 42;43;43;43;43;42;42;42;43;42;43;42
Then did a 13th to see what was left and ran 40 seconds for that one. Found it pretty amazing that the first 12 200's were within a second of one another without looking at the watch until done with each one.
It was continuous running- went straight from the warm-up into the 200's and ran 75 second "active recoveries" 200's in between each of the goal pace 200's. BTW the goal pace was 45-48 so it seems things went pretty well.
The heat and humidity were rather unpleasant on the track- much rather run out in the country where I live with the Four Horsemen- Heat, Humidity, Horseflies and Hills than running in circles.
Did a 12 minute warm-up and a 10 minute cool down also.