Today was unseasonably cool -- about 18 degrees C. - so I was cautiously optimistic about how tonight's run would go. We went from Gibbons Park out to the end of Springbank Park, up to the centre of Byron at Boler and Commissioners Roads, and then turned around to come back at a faster-than-marathon pace. I was looking for a return pace of between 4:35 and 4:40 -- believing that this would be realistic to hit on our longest tempo run of the training. Here are my splits.
5:43 pace for 340 metres.
4:33 pace for 410 metres (1:52)
On the way back, I took one short 2 minute (or so) break at the forks of the Thames. Other than that, it was a straight run back to Gibbons.
My pace for the second half of the run was 4:37.8 (7:27.3 per mile)-- so right between the 4:35 and 4:40 I was targeting.
Overall, for 20.76 kilometres, my time was 1:43:04 -- 4:58 per kilometre.
Looking at the run a year ago (although my hip had been talking to me that week), it was much better this year -- better than 30 seconds per mile faster this year.