A subset of the CSU posse met at the MIT Track for a 5k time trial; in attendance were Ross, Brendan, Clem, Dasha, Giovanni, Katia, and myself. I ran in running shorts and my track flats; I discarded my sleeveless top after the first mile. I also ran with Podrunner
techno - the 172 bpm "Heaven's Gait" track; the techno really helped me keep my focus and keep driving forward. I think that for intensities like a time trial, an even faster cadence would be better - perhaps 176 bpm.
After a 20 minute run to the track, I joined everyone in some quick drills and 1 km of 100m strides/100m rest. I started the 5k about five seconds after everyone because I was struggling to get my headphones in my ears. I thought a reasonable goal was 18:45 - 90 second 400s throughout. I tend to start too fast, so I deliberately set a relaxed pace at the beginning. I ended up sticking to that pace and had considerable stamina at the end.
Brendan and Clem started at a good pace for me. I set about catching up to them, and I was even with them after the first kilometer. After the first mile, Brendan (who was leading) started slowing a bit, so I pulled ahead and tried to sustain my pace. I threw myself into the last 600, running slightly slower than Nate Lyons' recent 800 PR (for comparison).
While I was instantaneously exhausted after the run, in general I feel much better than I did after my 3k efforts. Either the distance is more suitable (unlikely, given that I prefer shorter distances), or I wasn't pushing hard enough. My right calf felt discomforted before the run; on a healthy leg, I'm quite confident I can run under 18:45. I think 18:30 is attainable given my current fitness, and I mean to run under 18:00 before the end of 2010. I plan to run another 5k before the end of June if anyone is interested in joining me.