Today, the schedule called for a 12 mile tempo run. I really didn't want to do it. It has been a long week, I've done something physical -- running, hockey, riding -- at least once per day (usually both running and riding) -- and its starting to wear me down. But I knew I'd be grumpy with myself if I bailed on this run, so I sucked it up and headed out. My initial goal was to do 8:45's for the first 6 miles, have a break at Clarke's Variety in Lucan, and then do 7:55's or better for the 6 miles home. But once I got out on the road, I stepped up my goal to 8:30s and 7:50s. Here are my splits:
Break - had a half a 12 oz. Coke
I really pushed it for that last mile. It was getting dark, so I couldn't see my time very easily. But I wanted to make sure I got the most out of the run -- and my hamstring still felt good.
So, my "tempo" average was 7:44. The overall average was 8:07 -- so I guess that's my new "marathon" pace (at least for now).
Looking at John Ferguson, the Legend's marathon training pace chart, my tempo run pace should be 8:31 to 9:01 for the run out (so far, so good) and 7:17 to 7:36 for the run back. So, I'm just on the edge of where I need to be for the run back. But I think next week I can go for it and aim for a 7:30 pace.
In summary, though, again its been an excellent week!