Well, not 'on track' physically -- just figuratively. Coach (Brian) came by the house today and we went on my tempo run. He had to do similar miles and pace as me (7 miles with 5 miles at a 7:42 pace) so it worked well and he paced me all the way. My Garmin Forerunner 101 lost its power part way through the run, so it was good that he was also tracking our pace on his Garmin Forerunner 205 (which I've just ordered for myself on Ebay, now).
It was a good, strong run the whole way. We did an 8:30 warm up pace, and then stepped it up to an average of 7:30/mile for 4 miles (we were targeting between 7:30 and 7:42).
When we made the turn to do the last 'fast' mile, Brian stepped it up a bit. "I'll be your pace bunny for a 7:15 pace", he said. Kewl. So we stepped it up and at about 1/3 of a mile into it he told me we were doing about a 6:36 pace! But I felt strong, so we kept it up and finished that last mile in a 6:34 -- which is equivalent to a 4:06/k pace. Felt pretty good!
We finished up with a mile and a half jog back at around an 8:30/mile pace and after downing the majority of my Gatorade, Brian went back home for a swim and I hit the showers and hosed my legs and hips with as cold water as I could get out of the tap.
A very good day today!