Tempo Thursday

Tried a little different Tempo run today trying to reach the LT level. I ran 1 mile at an easy pace, then I race 3 miles at a 7:24 minute/mile pace, and then 1/2 mile at an easy pace. I think I ran the middle 3 miles a little too fast, it should be around 10-15 seconds slower than my 10K time, which would be about 7:40. Felt pretty good during the run, my knee was still a little sore after, but it's getting better.