That's how to Kill a Tempo Run

2.01 Miles Easy - 16:40
1.73 Miles Tempo - 12:01 - 6:58 Pace
0.14 Mile Walk - 2:01
1.75 Miles Tempo - 12:01 - 6:52 Pace
0.13 Mile Walk - 2:01
1.75 Miles Tempo - 12:01 - 6:52 Pace
0.13 Mile Walk - 2:01
1.78 Miles Tempo - 12:01 - 6:44 Pace
0.12 Mile Walk - 2:01
2.00 Miles Easy - 17:09

Killed it today, this was the same run that I struggled badly with in Louisville. It was about 20 degrees hotter there, but still. I started out at a much better pace and gradually increased, it was great. For a bit I thought maybe the training pace had passed me by, and I wasn't improving as fast as I should have, but this gives me confidence. My back felt ok, it felt much better at the end of the run than the beginning, but once I started walking it was sore again.....