Okay, 14 miles isn't _that_ long in the grand scheme of things. But we did 19 miles last week, so this was a step back a bit in terms of mileage -- but not in effort. Brian wanted me to put in 6 miles at marathon pace (4:52/k, 7:50/mile) -- but I thought it was supposed to be 4:50/k so I was a tad fast in my goal pace.
A couple of kilometres into the 'long run pace' part of the run, Rishi Kumar caught up with me and we ran together to the 7 mile turn around point, and then he joined me for the first 2.5 miles back towards downtown London. Rishi is training for the Chicago Marathon and is hoping to do a 3:44. Based on his pace today, he'll have no problem!
After I left Rishi, I was on my own for a couple of miles, but Brian caught me with just shy of 2 miles to go. That was very helpful, since I was starting to lose focus. Overall, my 6 miles (9.6 k) of 'tempo pace' times were:
with an average of 4:47.3 per kilometre (7:42/mile) -- enough to get me across the finish in 3:22 if I were to keep it up for 26.2 miles.
So, it was a good run. Brian, Arnie and I went to Ritchies Family Restaurant at Fanshawe Park Road and Richmond Street for breakfast to celebrate. Wonderful having Eggs Benedict with a Coors Light after a successful run!