Long Run - 34.5k (21.4 miles) - London to Port Stanley

Gayle Stuebing and I did our first long run together in preparation for the Hamilton Road2Hope marathon on November 6, 2011. I'm going to pace her and while her original goal was to do it in under 4 hours, she is now feeling that a 3:50 is do-able -- and I agree.

We knocked off the 34.5k distance at an average pace of 5:30/k -- and it was pretty consistent throughout the whole run. The total time was 3:10:03 and we had about 20 minutes of water stops along the way, so it took us about 3:30 overall.

Here are the laps:
5:54
5:40
5:33
5:20
5:33
5:32
5:34
5:24
5:25
5:22
5:30
5:26
5:27
5:34
5:23
5:26
5:29
5:35
5:19
5:34
5:30
5:40
5:31
5:25
5:29
5:30
5:33
5:26
5:40
5:38
5:26
5:26
5:27
5:46
5:06 (508 m.)

Extrapolating the 5:30 average pace over the full 42.2 kilometers and we'd be doing a 3:52:06 marathon -- and this was without a taper (although it was with water breaks along the way). Anyhow, a very good run!