Tonight, the Legendary Marathon Training Coach, John Ferguson, had us doing a 9 mile tempo run. This was the same run as last week, which did not go well for me. But this week was different. Several degrees cooler and virtually no humidity. When I started the run, I felt cautiously optimistic, but by the time I hit the turn-around point (across the walkbridge to Thames Valley Golf Course), I really wasn't sure how it would work out. Erin Visser ran with me for the first couple of kilometres. I was targeting 4:35 per kilometre. Here are my splits:
5:37
5:42
5:19
5:13
5:14
5:17
5:18
4:34
4:35
4:33
4:30 (up Terry Fox Parkway!)
4:32
4:37 (through Harris Park!)
4:27
By any measure, this was a very successful run. I felt strong the whole way. I didn't stop at any water stops. My average pace on the way back was 4:32.61 (7:19/mile). The only time I've run a 9 mile run better was in October 2011 (before my personal best marathon) when I did the first 7 km back in 4:31.14 -- but it was a much different route. (http://blog.brucelamb.com/2011/10/tempo-run-149-km-448-average-pace.html). And this was much faster than my March 29 2012 run (http://blog.brucelamb.com/2012/03/hamstring-treatment-week-20-tempo-run-9.html) when I did it in 4:36 per km and my July 25 2013 run ( http://blog.brucelamb.com/2013/07/9-mile-tempo-run.html) which was 4:35 per km.
It was a good day!
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