I did a four mile tempo run today - four miles at half marathon pace without stopping.
I had hoped to get down to 10K pace (7:52), but I was happy that at least I got down to 1/2 MP (8:20). I was probably running a step or two below all-out - like I think I should for a tempo run. I've tried to think of some good excuses for my lack of rapidity.
But I couldn't come up with one. That's okay. : ) Maybe next week I'll get down to 10K pace for a tempo run.
Pic: I ran on this trail on the way to my usual park trail loop over the weekend.