4 Mile Tempo Run @ Memorial

I met Jonathan for a run after work. At Memorial Park, we warmed up for a mile then took off for a 4 mile tempo run. The goal was a 7:33 pace but we went out too fast and I finished too slow. Jonathan had a good run and left me about 2.5 miles in.

Here are my quarter mile splits:

1:47
1:48
1:50
1:52 (7:17)
1:52
1:51
1:51
1:51 (7:25)
1:52
1:51
1:57
2:00 (7:40)
2:04
2:05
2:00
2:04 (8:13)

So the overall pace was 7:39/mile but the distribution was not optimal for the maximum benefit of a good tempo run.

NOTE TO SELF: Slower at the beginning; faster at the end!

We cooled down going back to the car for a slow mile. Once back at the car, we went through core exercises .... This is always good for me to do even though it's about the last thing I'm thinking of after a run!