With two and a half weeks until the Toledo Marathon, Coach John had us doing an 8 mile tempo run tonight. The weather was warm -- 13 degrees C. -- but very humid, with a little big of very light rain on our way out of downtown. The total run was 13.22 KM -- just over 8 miles. Here are my splits:
5:17 (pace for 510 m.)
4:39 (up hill after tunnel)
4:13 (pace for 710 m.) 2:59.37
The average pace for the 13.22 km was 4:45 -- much faster than marathon pace (4:56). My pace for the "tempo" portion of the run was 4:29.95 per km or 7:15 per mile. I was struggling up the hill after the tunnel, and was very happy for every red light we hit in that last 710 metres. But overall, this was an excellent tempo run.
Thursday, April 9, 2015
Excellent 8 mile tempo run from Goodlife to the Pump House and Back...
Posted by Bruce Lamb at 11:04 PM
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