10k training - how fast can i get in 5 months?

[sirchimp]

So just finished my 2k session. Last night my achilles/right foot/meat on the end of my leg was still bothering me. Woke up today, it was feeling pretty good. Did a 1km warmup prior to the 2k...it was a little sore. Just standing there, trying to jump up and down, i could feel a little pain in the area..closer to the heel today. Almost like my shoot didn't fit and the back was digging into the tendon....That sounds worse than it was....it was really only slightly slightly sore.

I thought about not running, to avoid any chance of injury, but then decided to do it and if it started to hurt during the run, i'd stop.

During the run, no pain...and overall pretty pleased with the session:

Tread Mill - 1%
km | time | AHR | MHR
1 | 3:54.9 | 142 | 154
2 | 3:54.8 | 156 | 158
Total: 7:49.7 (R: 96.3s HR: 158 -> 116)
3 | 3:54.7 | 151 | 162
4 | 3:56.1 | 163 | 165
Total: 7:50.8 (R: 96.7s HR: 165 -> 128)
5 | 3:55.0 | 158 | 167
6 | 3:54.8 | 169 | 171
Total: 7:49.8 (R: 88.9s HR: 171 -> 145)
7 | 3:55.0 | 165 | 172
8 | 3:54.9 | 173 | 175
Total: 7:49.9 (R: 90.9s HR: 174 -> 151)
9 | 3:54.8 | 168 | 175
10 | 3:55.0 | 176 | 177
Total: 7:49.8 (R: 90.7s HR: 176 -> 148)
--------------------------------------
Total: 46:53.5 including rests *(new 10k record - haha)
Avg: 7:50.0
169/177 AHR/MHR

(to remind you...the total line:
Total: 7:49.7 (R: 96.3s HR: 158 -> 116)
Shows what my Heart Rate was at the begining of the rest, and what it was at the end...so my first break, HR started at 158 and at the end of the rest it was 116)

Managed to hit my target of 3:55/km. This was on the same treadmill as i've been using for the last 4+weeks, and same for the last 2k session. Overall this session felt easier than previous ones...so I am pleased about that.

My Music conked out midway through...so I had to concentrate on the 'pain'...i mean...'joy' of running instead. I'm curious if there is an science on what a runner should think about while running...does it help to concentrate on your body, breathing, foot cadence, that pain in the ankle, etc...? Or is there benefit to trying to distract yourself from all that...think about a math problem, or something else...?

Tomorrow is a rest day, which i'll gladly take. Considering my race is coming up, and considering my right foot/achilles/pain issues...what do you think about the long run in 2 days? Dial it back? don't be a baby? hehe...Last cycle i did 21k+ in 2hours...not sure thats a good idea...but you are the expert TheEd

Thanks for the input!

Regards