That's fantastic 17:10 for 5k!! I wouldn't know what to expect for a 5k at this point since I haven't raced that distance in way too long. I would put my best all time at just under 18 minutes, and that was a long time ago.
My hope for the summer is to do some fast 10k's and a lot of speedwork in the hopes of breaking down that 3 hour mark in the fall.
As for my splits, I was 1:29:08 at the half, I built up to being almost 2 minutes ahead of pace by the 32k mark. At this point I mentally let my guard down. I saw that I had 45 minutes left to go with only 10k to go and I allowed myself to slow down. Gradually I slowed too much, then didn't have enough in the tank (more mentally than physically) to pick it back up. I felt great at the half...much better than I did last fall when I ran my 3:02:57. I still had some bowel issues that caused me to stop in the bushes so I've got to get to the root of that. But I'm close enough to taste success. I know that with good training over the summer, and a better attention to my diet so that I go in a bit lighter, I will blow past 3:00 in the fall.
Good Luck with your training over the summer. I've got a new addition to the family coming in the October / November time frame so probably a travelling marathon is out. Casino Niagara is actually a flat fast course as well...of course it won't have the fan support Chicago will, but it didn't seem to matter this past weekend where there may have been a total of a dozen people along the route cheering.
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