Tempo run at the bay

No run yesterday - busy at work.

Organised with 26 to do a longer tempo run at the bay this morning, 1 dog loop lap and 1 normal lap. A cracking run this morning, everything you want out of a quality effort, consistency over a good perios and a negative split for the second lap that averaged under 4 minute kms and some petrol left in the tank (albeit with a fairly sharp last km). I specifically wanted to run this at the bay because I wanted km splits to monitor even pacing. Actions dots are fantastic - every runner that has used them should genuflect(sp) everytime we run past him at the bay.

Warmed up around the dogloop and used Actions 3 dot markings (which go the whole way around the bay). First slit was taken at the 3 dots along Hawthorn just before citywest link underpass.

Splits after 10 minute warm up were:
4.15/4.13/4.06/4.09/4.12/4.04/4.03
3.41(the short one)/4.06/3.56/4.03/4.05/4.03/3.47

A brilliant run and great confidence builder. Apart from the last km we ran at a pace that allowed us to maintain a conversation - okay it wasnt debating the meaning of life, but it was good honest stuff, keeping a lid on it but working at the smae time. Fantastic effort, my best for some time - a real confidence boost.

It highlights to me the benefit of training with someone who is about your or slightly faster than your pace. They manage to drag that few percent of quality out of you that turn a good effort into a great effort. I am sure 26 would agree.