One week to go

One week to go until my last race of the year.  US Masters X-C champs.  First race for the 2018 masters grand prix.  Hopefully I can get my shit together and feel better than I did the last few days.  I've been pounding the iron.

Was going through the races from the end of July.

Pace wise I seem to be able to cover everything under 5:30 pace whatever the distance.  My tempo runs of 10-miles have all been around 5:20-5:35 pace.  What does this mean.  Well probably that my threshold is super good and I need to work on 10-k pace and that pace just between 10-k and tempo.  Maybe a workout like 3x2-miles at 10-k pace with 90 seconds rest to come or 10-15x1000 somewhere between 10-k and tempo with short rests.   Main goal is to run 5:31 pace for Midwinter 10-miler which I think I can do, but if I can make that easier by doing some work at 5:10-5:20 pace I'm going to.

Below I put in all the races where I ran seriously and didn't put in the downhill 4-k.

5-k's average pace
5:25(hilly)
5:25(hilly)
5:13
5:15
5:15


3-miler
5:15

4-miler
5:25(hilly)

5-milers
5:20
5:23(hilly)
5:29(hilly)

10-k's
5:20
5:29(x-c)  plus a bad race.

12-k
5:27(hilly)

first half of marathon
5:40 pace(hilly)