Here's the workout:
6x1600 on a track, 3:45 rest in between reps
Starting at goal 8k pace and working down as I comfortably can.
(Switched to spikes for the last 2. About 5 minutes recovery between #4 and 5)
The first 2 miles were pretty rusty, and I didn't think i'd be able to get any reps under 4:55. The middle 2 were stupid easy and felt really relaxed, and the last 2 were pushed pretty hard, but still well in control (maintained form and didn't try to push past limits).
I've comfortably maintained 80 mpw in singles for the last 4 weeks, and will be dropping down to 65mpw leading up to the race. Last weekend, I ran a 15:20 5k on a blazing fast course for our season opener, negative splitting every mile faster than the previous.
Haven't seen the course, but previous years have shown it's relatively quick. I'm blindly guessing it's about a 2-4 out of 10 on difficulty.
The race is in 9 days. What do you guys predict?