Wow, does the cooler weather (and a bit of a rest) ever make a difference!
I didn't do speed work on Tuesday because I bruised the sole of my right foot when I ran over a stone on my Monday long run. I figured that I shouldn't do something that would cause more problems, so I rested until it felt better.
For the tempo run today, the group was doing 8 miles, so I went out targeting 5:11/km (30 seconds/mile slower than race pace) and planned to come back at 4:40/km (7:30/mile -- 20 seconds faster than race pace).
But a funny thing happened! I couldn't keep my times slow enough going out, and had excess energy coming back, so I stepped it up! Here are my kilometre lap times:
5:08 (450 m.)
4:13 (500 m.)
So my last 2.5 km was at roughly a 4:24/k. average pace (7:05/mile)!
This definitely makes up for some of the tough runs earlier in the training!