I planned a 6 mile run today. A one mile warm up, 4 miles run at tempo pace (7:53), and a one mile cool down. My battery ran out on my watch before run was finished, but before it did it showed that my average pace through 3.62 miles of the tempo run was 7:50 min/mi.
I walked around today at work feeling the effort in my buns. The faster pace felt anaerobic like I had done a good set of lunges or squat. I am really happy with the decision to switch to program that includes speedwork.