Here's how it went, in numbers:
- 2 miles warm up @ 8:45 pace
- Mile 1 @ 7:27
- Mile 2 @ 7:26
- Mile 3 @ 7:28
- Mile 4 @ 7:28
- Mile 5 @ 7:28
- Mile 6 @ 7:27
- Mile 7 @ 7:29
- Mile 8 @ 7:29
- Mile 8.5 @ 7:24
- 2 miles cool down @ 8:54
Generally quite pleased with that. At 7:27 a mile the average pace isn't a great deal lower (if at all) than previous half marathon paced tempo runs and I could really feel it in that last mile and a half but the splits are by far the most consistent and, bottom line, it was just below target pace of 7:30 for the toughest tempo in the plan.
Afterwards I really felt shattered. My glutes and quads were sore (and the former had been when running), I struggled to summon the energy even to shower for a while. Having said that, my glutes were sore before I even started and the tiredness was dehydration.
That last point is a good one to remember ahead of Paris. I thought I drank well enough on Wednesday and pre-run yesterday. When I got into the car afterwards I drank 200ml of water and had the same amount of protein shake when I got in, as well as a mug of roibos tea. Yet I only peed once in several hours and felt so exhausted in the last stages of the tempo and cool down but also afterwards. Assume I wasn't quite as hydrated as I thought and 12.5 miles in warm weather at half pace makes for a lot of water usage one way or another.
So, special attention to hydration in the 2 days before and a steady amount of water during - even if it means losing a bit of time for pee breaks!
I may learn more on this from tomorrow's marathon pace run.