Fast Tempo Run

Today I did a 4.3 miler which included a 2.84 mile tempo run at a 7:05 pace. The uphill mile killed me again (7:24), while the first mile (6:54) and last fraction (6:51) were in my '10-k' pace range. Next week I'll bump up the tempo-run mileage to 3.5 and try and keep it close to 7:00. Total milage for the week was a little over 13.