This week went _much_ better. Coach wanted me to do 3.5 miles out at long-run pace and then run back at between 20 and 30 seconds faster than target marathon pace on the way back (7:20/mile or 4:33 per km. to between 7:30/mile or 4:40 per km).
I was feeling pretty good at the 3.5 mile mark, so I kept going to a full 4 miles out. And when I turned around to come back at the tempo pace, I knew it was going to be a better night.
I ended up doing the 4 miles back at a pace of 7:13/mile (4:29/km) according to the GPS. The hills beat me up in the last couple of km. Here is how the kms looked for the return 6.4km:
4:37 (hills at end beat me up)
4:30 (600 m.)
So, it was a 100% change from 2 weeks ago. Definitely feel better!