This is why you do it.
So that when you're on the mend, you can do long progression runs on the Towpath on a holiday morning in perfect conditions.
Split paces for my 10 mile progression were 9:20, 8:37, 8:15, 8:12, 7:56, 7:21, 7:10, 7:01, 7:00, and 6:41, followed by 2 mile cooldown at 8:39 pace. Averaged 7:45 over the ten mile progression; 7:55 for the entire 12 mile run.
But if you're focused on the splits, you're missing the big picture. Lemme give you the big picture again.
|this is a big picture|
[edit: I realized from the comments that some may think I took photographs of the canal -- nope -I ganked them from another site dedicated to the canal. I've now made that clear, with credit]