First the good news: this year I ran an 8:02 pace, which is considerably quicker than last year's 8:27. With the exception of one moment in the middle of a three-mile climb I felt strong and comfortable. I got my clothes right and was neither exceptionally cold or overburdened with layers.
On the other hand, I got to the start five minutes later than I planned, had to wade through some seriously crowded streets for several miles and, oh yea missed my goal by eighteen seconds. Even though I improved last year's time by 7:39, those eighteen seconds really annoy me right now. Reading a race average HR of 169 and a max of 187 (92% and 102% of my theoretical max, respectively) the data, however, points to a solid effort so I can't complain, even if I was hoping for more.
I am planning on running this race again next year, but it's way to soon for me to be thinking about exact changes to my training, except that I know I want to do more like a fifteen-week run up next time.
In the shorter term, my 5K season starts in January and ends in April. As such, I'm going to focus a lot more on speed work and general strength for the next four months with the goal of tipping my muscle to fat ratio a bit more favorably toward muscle, and boosting my short to mid-distance top speed.
p.s. I'll post pictures from the race when they're available.
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