The week isn't over yet but I figured that I'd update you guys on the 5000m I ran last night. To avoid my long post, skip to 70% down to see the result.
here's some background info...I looked through my recent training logs to see what type of runs I've done that prepare you for a 5k (other than high volume...which is obviously 90% of it).
Starting in December, I did a 4 week block of half marathon training that resulted in a 71:5X half in less-than-perfect conditions. That 13.1 was on January 13th. McMillan Running Calculator indicated that a 71:55 would be worth 15:32 in a 5k.
10 days after the 13.1 I did 6x1000m averaging 3:08s and it was relaxed. That also indicated about 15:40 5k fitness. The next week I did two speed workouts that both went pretty poorly and didn't really indicate anything at all. All they did was probably set me back further (groin pain that week). Around February 9th I did a 4mi road race in 21:00 but closed in about 4:59, after a slower start. That only predicts a 16:10 5k, which isn't surprising as the effort wasn't very high and I won the race.
February 19th I did 6x1000 again and averaged about 3:06, again feeling quite relaxed. this workout probably predicted 15:30 fitness.
March 16th I ran a 5k road race (2 weeks after a 50k trail race, it's worth mentioning) in 15:53 and placed a close 2nd, again closing in about 4:55 for the last mile. Ran very hard and expected to run a bit quicker. Might have misjudged my recovery from the 50k. I also hadn't done any speedwork in 4 weeks.
Yesterday, March 29th, I ran a 5000m on the track. No speedwork in the 2 weeks following that road 5k except strides the day before.
As this race was 8 days before my 50 miler, I was already tapering so I was feeling good. In heat 8 out of 9 and seeded 28th of 30, so I expected to go out in dead last and to stay there for a few laps, probably aiming for a 5:00-5:03 first mile. The goal was to run under 15:45, knowing in my head that I had the aerobic ability to run faster but likely not the turnover and smoothness. I was indeed in last place for about 200m but felt that we were too slow so started moving up earlier than expected. I didn't wear a watch for this race so I have very few splits, but I think about first couple laps were around 76 seconds, but with some extra distance run in lane 2 due to the number of runners bunched up.
This was the weirdest 5000m I've ever been in...the leaders went out fairly conservatively (couldn't have been much under 5:00, maybe 4:56?) and the pack had a ton of movement within it. Usually the 5000m races I do are time trials for slowish runners like myself, who just seek PBs in every race and don't care about place very much. I went through 1600m in 5:03 (I saw a clock somewhere) which was slow but felt easy enough that I was satisfied.
After the opening 1600m, my strategy is always to go around whatever pack I'm in because 90% of athletes will have gone out too fast and will slow down right after getting their 1600m split. However, I couldn't really do that today because too many runners were right ahead of me and I would have to run too wide into lane 3 to get around. People were already surging in and out, and not letting me pass on the outside. I don't know any actual laps splits but I probably ran a couple quicker laps to surge ahead of the stupid pack I was in. I got up to 6th or 7th place at some point, but almost immediately got swallowed up when I got to the rail. I couldn't ever settle into a rhythm. I guess that's good practice for a trail race coming up? Anyway, we hit 3000 in 9:24 and 3200 in 10:02 and I decided to make it my race. It was sort of strung out ahead of me by now but I no longer had to run in lane 2 or 3 much to pass. However, even with 4+ laps remaining, people were surging to hold me off from passing on the outside. This is dumb for them, because they could just sit behind me with less effort. A few times, I would surge outside, then somebody would match me, and I would settle behind them, hoping they would hold the new pace. I got frustrated with the nonsense and just took off with about 1200 to go. I don't know any splits but probably only sped up to 74s or so. I had been in probably 12th place at 3200m and by the bell lap got to 9th. It was like negative splitting a marathon - you pass people so easily. I didn't really wake up until 250m to go and hit 15:00 at 4800m, then closed in a 32 passing 2-3 more guys to finish 5th in 15:32.6.
I was very happy for a while, and then a little disappointed that I had so much left in the tank to run the last 2000m in 6:08 and the last 1600m in ~4:52. Anyway, I am thrilled to be in such good shape without specific 5k training. My PB is 15:28 from 4 years ago after 3 years of consistent track and XC training, and I definitely could beat that if I redid the race yesterday.
Remember...my 71min half from January predicted a 15:32 5k. Perfect! I could probably run a faster half marathon today than I did 2 months ago, so I still think a 2:29 is there on the right day, if not 2:28. Mcmillan calculator also says that this 5k and my 13.1 are equal to 2:31 for 26.2, 3:03 for a 50k (5:55/mi...probably correct), and 5:35 for 50 miles (on a track or road) which is 6:43/mi. I would hope that I could actually do better than that considering my actual training, and my goal pace for the flat parts of my 50miler next weekend is to run 6:35/mi.