I had a chance to join the Runners Choice marathon training clinic group led by the legendary John Ferguson tonight, so Jenny and I hopped in the car and met the group at Gibbon's Park in London.
Coach Brian was there and he wanted me to do the 8 mile (12.8 km) route -- 4 miles at long-run pace (roughly 5:20/k) and 4 miles at faster-than-marathon pace -- roughly 7:30/mile or 4:40/k.
Here is what I knocked off in each kilometre:
Slow out:
km 1: 5:16
km 2: 5:12
km 3: 5:08
km 4: 5:11
km 5: 5:10
km 6: 5:11
km 6.4: 5:47 (pace)
Tempo back:
km 1: 4:37
km 2: 4:40
km 3: 4:32
km 4: 4:43
km 5: 4:37
km 6: 4:48
km 6.4: 4:31
So I was able to keep the pace respectible -- despite the hilly terrain -- on the way back. Now I get a couple of days rest before my long run of (likely) 16 miles this weekend.
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