Today I ran a total of 6 miles; 3 of which was run at "tempo" pace. Actually, it was probably more like a time trial. I started with two warm up miles (8:42, 8:44), then three hard miles (7:00, 6:49, 6:55 - 20:44, for a 6:55 pace), then a cool down mile (8:27). The hard section was tough. I struggled to hold my form. One thing I need to focus on is relaxing when I'm running hard - especially my upper body (shoulders, neck, head). I tend to tighten up, which wastes energy and makes it harder to keep my form in check. I am happy with my progress, though. It's been awhile since I could run three miles at under a 7:00 pace, especially on my own. I may do one more speed workout before my next 10k (Dec. 12th), then switch my focus to primarily building up my base and, particularly, my long runs as I start training for my first marathon on May 15th of next year.
Have a great Thanksgiving week, everyone!