Today, Coach Brian wanted me to do a tempo run of 9 to 11 miles (I chose 9) with the first half at a slower-than-marathon pace, and the second half at a faster-than-marathon pace. So I started out looking for 5:09 per kilometre and then the plan was to ramp it up to something around 4:28 per kilometre. Here are my splits:
5:16
5:01
5:01
5:02
5:06
5:08
5:05
4:50 pace (400 m.)
4:31
4:27
4:27
4:26
4:28
4:40
4:39
4:23 pace (500 m.)
The last two full kilometres were into the wind. I was pushing as hard as I could but couldn't keep the pace. As soon as I rounded the corner, though, I was able to pick up the pace fairly easily. Total distance was 14.9 km and my average pace was 4:48 -- about 4 seconds per kilometre faster than marathon pace.
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