Today, Coach Brian wanted me to do a run of between 9 and 11 miles, with a mile of warm-up and a mile of cool-down. So I chose a 10 mile distance with a mile of warm up -- but didn't quite get in the mile of cool down (more like half a mile). But the pace miles were excellent.
It was cool out -- 6 degrees C (roughly 43 degrees F) -- so I wore shorts, but a long sleeve technical shirt, my orange Boston Marathon windbreaker, my Boston Marathon string gloves and my ear muffs. All were very appreciated out there, as there was a brisk wind blowing from the north. Here are my splits:
4:46 pace (610 m.)
5:11 pace (581 m.)
Considering I was targeting between 4:50 and 4:55 per kilometre, I was pretty happy with these splits. And about half of the fast distance was into the wind, and yet I was able to keep within range. My average for the "fast kilometres" was 4:44, and I was pretty comfortable there. It was a good day!