Fitness Plateau/Back Sliding?

I'm back up to a tad under 155 lbs after getting back down to 151.4 lbs, due to not running much and my wife and kid #2 making good deserts. I do want to get back down to 150 lbs, even if my long run strength training may get me back to 155 lbs.  So far my noticable upper body muscle gain isn't 5 lbs...maybe 2 or 3 lbs, which would put be at 150 lbs, up from a ideal low of 148 lbs.

I did end up racing yesterday's 5K race.  I came in at 22:00, only 8 seconds faster than in the Spring. A 7:05 min/mile pace.   I did end up having to stop to tie my shoe laces about a mile in and I mistimed my pace, running much slower on the last half mile, after being on for a 21:00 min race time pace.  I need to take more pain next time on the last helf mile.  I've also not been running for three weeks and some slow running the last 1 1/2 weeks.  Little tempo work at all for the last 1 1/2 months and minor tempo work before that, killed by injury issues. 

So now I need to figure out how to run a 7 min/mile for 3 miles for my weekly tempo run.  After doing that for three months I may be able to get under 21 min for 5K and hopefully under 20 min by next year?  And yes, there are several guys in their 40s in the high school pyramid area under 20 min, including at least two mid 40s guys under 18 min. 

At least I'm having fun while being competitively unsuccessful.  And it was only my 2nd race and I didn't feel bad and had no post-race issues.  As I said, I should have taken more pain on the last half mile.  

Update #2: There was a 60 year old under 20 min...I should be able to do that?

Comments

[David]

I think your time is impressive.
Would you consider a running monitor to help your pacing? My Garmin 305 was great but died probably due to water damage after a year. The Garmin 210 was very good but went wacky after 6 months. I got a refund on it. I then got the Nike+. I was very frustrated by the limited options and much worse accuracy than Garmin. Got a refund on that also. Now looking at getting the Garmin 610.
Anyway, I still think running monitors are essential for pacing.
Also, listening to music during races is essential for me.
But I hate 5K. Too short.