8.87 mi, 1:09:53, 7:53 avg
Finally, a planned tempo run. The last time I did something close to a tempo run was at the end of April when I was determined to run 10k distance at 7:00-7:10 pace range. That run was very hard and turned into 2x3mi repeats (big break halfway through). Today's goal was just 4 miles at 7:20 or faster. Ran from my house to SR54 to Starkey Blvd.
Started the tempo portion and wanted to quit about a 1/4 way into the first mile, decided that wasn't going to happen. Soon forgot about how hard it was and kept going until finally finishing the first mile. Then one more mile out and then turning around. Picked it up the last mile and made it under 7:00 pace.
Splits: 7:08, 7:04, 7:01, 6:50
Today's weather was a few degrees cooler so it felt pretty tolerable. I still have a ways to go to get back to where I want to be but it felt like one step in the right direction.
Stopped for my stashed gatorade at the little church, ran a little bit slower for that mile but picked it back up for the last 1.5 miles at about a 7:20 average.