Thanks for all the encouragement, TheEd!
Well, I took it pretty easy this week, going out for a few easy 6k runs at 6:15 per km.
Tonight I decided to do a 1.62 km time trial on pavement. I was able to run it on a stretch of cycling path with rolling terrain in 7:01. The RW race predictor says this puts me in 23:14 5K shape. Since my PR for 5K about 6 weeks ago was 24:38, I am not going to push it for my next race, which is on December 4.
I plan to set a new PR of 23:59 for 5K. I will start a new cycle in 48 hours. I will provide heart rate data for my first quality session and I look forward to your guidance to acheive my next goal on December 4th.
It is great to keep improving, even if by only a little bit each month.