Today the group was doing a 12 mile long run, so I added the "Erie Breakfast Club" 4 miles prior to the groups run to get in a total of 16 miles. Brian Kilburn and I ran together at a comfortable pace -- probably around 5;15 per kilometre.
When the group started to run, I found myself running with Paul Arnold who is an excellent (younger!) runner, but I was able to keep up easily. We were doing about a 4:48 pace for much of that run and I was still able to chat in short sentences. He was barely breathing hard though! About 3/4 of the way through that run, he wanted to step it up a bit for the run back to the club, so I joined with Billal, Marc Labreche and Gord Ball for the last segment from the pump house back to Goodlife. Eventually it was just Gord and me and while that last 500 m. from the King Street bridge was tough, we got through it okay.
All told, I was at a 4:59 pace -- so just a hair slower than marathon pace. Apparently, though, I'm going to have to get used to running super-easy for these long runs if I'm to follow the Advanced Marathoning schedule. I need to save energy and leg muscle for the tempo runs.