Notes
Wasn't sure how this run would go as I'm still feeling a little sick. Started off the warm up with a bit of pace and then stopped to take a piss before starting the pace work. Was able to nail the right pace right off the bat but I felt my rhythm was a little off. Definitely felt like I was working harder than I should at this point. By 5K i had started settling in a bit to a light tempo effort. Did a loop around Marilyn Bell before continuing west. Once I crossed the Humber Bridge I could feel some headwind which forced me to work a lot harder than I wanted to at this point. Took a gel at 9K and continued towards the turnaround at around 10.6K. The headwind and rollers really made this part of the run feel like a tempo. However once I turned around I was able to relax a bit and even hit a sub 4:00 km.
I probably pushed the pace a bit too much in this section as by the 16th km my pace had come back down. Was at least able to maintain this pace coming back over the hill and then took another gel after 17K. Was really starting to tire at this point but was still able to hit a 4:11 km while taking my gel. Did another loop around Marilyn Bell with the upper part really being a struggle. Coming back along the lake though I was able to respond and then continue this pace back to Coronation Park. The last K started off a little slow but again I was able to find another gear and drop the pace to finish strong. Legs were pretty shot after and I had developed some hot spots. No doubt this run took a lot out of me but at the same time it was somehow manageable. I never left tempo breathing and throughout was fluctuating between light tempo and hard tempo effort. Despite this I just don't know how much more I could have done today. The 400m cooldown was pretty awful.
Overall: 4:10.4
Last 12K: 4:09.2
Last 5K: 4:10.1
last 21.1 in about 1:27:59