38 kilometre long run (23.6 mile) at 5:17 average pace...

Today was my longest run of the spring training session. It went really well. I started with a 11 kilometre run from Goodlife Fitness up around the university and back. Then I did the RC Marathon Training Group's 16 mile run up over the swaybacks, and back on Wickerson to Baseline, Boler and the park system. Total distance 38 kilometres in 3:20:58 for an average pace of 5:17. I ran with Coach John, Pipes, and Gord Ball for the last little bit, but stepped it up for the last kilometre. Here are my splits:

5:14
5:12
5:19
5:11
5:13
5:07
5:06
5:11
5:06
5:03
5:13
5:30
5:20
5:00
5:04
5:13
5:12
5:10
5:15
5:21
5:28
5:42
5:31
5:19
5:38
5:23
4:58
5:04
5:11
5:14
5:21
5:26
5:49
5:19
5:39
5:21
5:38
4:54

I was able to pick up the pace for the last kilometre without any trouble. Overall, I'm very happy this run. Now it's TAPER TIME! :-)