Last weeks training

So here is last weeks training and 5k race at IU.
28th - 10 miles
29th - workout
2mile warm-up
2x1600 @ 12k, 10k pace-(5:03) 1 min rest (4:58)
Indoor track
1x1k @ 3k pace (2:58) so much for 3k pace
3x1600 @ 10k, 5k, 5k pace. (4:58, 4:49, 4:40)
4x200 (.30, .30, .30, .29)
2 mile cooldown.

30th
5 mile run then crosstrained for 60 minutes
My arch decided it was going to act up the rest of the week.
31st- 10 mile run (skipped workout due to the arch)
1st- 10 mile run with strides after

2nd Race 5k
2 mile shake out in the morning
2 mile warm-up
14:58 5k not very happy with this performance.
started off at 2:54k then 5:50 at 2k the 3k I ran a 3:00 flat, and I believe I finished up with 2 consectutive 3:04.
Plan and simple, I just ran like a big pussy.

3rd I went for a nice 14 mile long run with lots of streching durning the run because the arch and shins hurt a little bit.

As for the race coming up in a week I really have to get my mind ready to race with these guys. I am pretty sure that things will go o.k. After all I am training for the 12k race not a 5k.

Thank again Derick for all your help