I did a short run with Coach Brian today. Just from his place down Denfield Road past William Street and then back again. Total distance is 4 miles (6.44 km) -- so 10 miles on the week. Our average pace was 5:39 per kilometre, with the following splits:
6:23
5:37
5:23
5:36
5:25
5:32
5:34 pace (440 m.)
It was a bit tough running when we couldn't run on pavement due to traffic since we were ultimately running in the slush. So I'm reasonably happy with a 5:39 pace overall. And if you take out the first and last splits, the pace was just a hair over 5:30/km (8:51 per mile). Still a long way from the 4:44/k (7:38/mile) that I need to target for my Boston goal, though.
The hamstring was a bit tight through the run, and both hips were mildly sore. But the ligaments behind my right knee were the most sore during the run. I'm getting Physiotherapist Craig out Saturday morning to have a look.
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