Jenny and I joined the Runners Choice marathon training group tonight, coordinated by none other than John Ferguson, the legend, to do our tempo run. Coach Brian wanted me to do 10 miles, with the first five at long run pace and the last five at a better-than-marathon-pace. So I went out targeting 5:11 per kilometre (8:20/mile) and wanted to do 4:40/kilometre (7:30/mile) on the way back. Here are my kilometre splits:
4:09 (300 m.)
My average pace for the run was 4:51 per kilometre -- exactly what I need to do over 26.2 miles in order to get my target 3:25 PR.
The weather for this run was pretty good -- 18 degrees C. and overcast -- and I felt strong the whole way. Chalk it up as another good run!