Graham, It is a shame you cannot find more track races as I am sure it could have a significant impact on your 5 and 10k speed. Your time is still very good and close to MacMillan which I have found to be very accurate. I suspect for the 1500 you are going to need a different training programme to see your full potential.
ceal, Good news on the injury progress, I want to see you back and racing so I can continue to tell my male running partners here that I know a 70+ grandmother who can run faster than them.
Tracey, Well done on your 12 miler. You had heat, we could do with some of that here. It is supposed to get warmer starting tomorrow, 25c and then 27c for the weekend.
Another easy recovery run for me, 10.2k along the river. I had a slight tightening in my right calf so I stopped to stretch it out. I approached a large rock by the water to use for my stretch but it was already occupied by a large Northern Water Snake. He was curled up sunning himself, I found another rock.
ceal, I felt the same about taper time and for this race I did cut back a lot, half the weekly mileage, but that said I did run the time trial on the Tuesday evening. My legs felt strong, I just did not have any speed. My cadence was on the low side too. I have a speed session scheduled for Thursday, a mixed effort of 400s and 800s all at 5k pace or better. I will not run another 10k until I feel that I have some speed to attempt another 46 min effort. I do have a 5k on July 1st. This will be more of a race as I know a couple of 60+s that are running and will be close to my times. One is a running buddy who is 63 and who I beat the last time we ran a 5k race together. He, however, beat my time at that race by a few seconds, in a 5k race yesterday. Last year I won my AG 60-69 so lots at stake.
With that time for your 5k, you could probably get on the podium around here. Not too many in your AG.
NZC, With all the calories you burn, you must be tiny.
A recovery 5k along my river trail today, felt good but very easy effort 56% WHR.