Tempo Run - 9 miles (14k) including 4 miles at tempo pace.

Jenny and I managed to get into London to join John Ferguson, the legend, and the Runners Choice London Ontario marathon training group for our tempo run. The weather was a tad warm -- about 26 degrees C. -- although it seemed to cool down a bit during the run. Not much, but enough to make the fast return section of the run more bearable. My goal was to do 30 seconds above race pace going out (5:11/k. or 8:20/mile), and 20 second faster than race pace on the way back (4:40/k or 7:30/mile). Here is how the splits looked:

5:21
5:13
5:09
5:14
5:10
5:10
5:07
5:16
4:35
4:37
4:29
4:37
4:31
4:39
4:52 (440 m.)

No question it was a tough run -- and those hills near the end approaching Blackfriars bridge really take it out of your legs -- but I finished well under target time for the trip back, so I was pleased.