While the training plan of John Ferguson, The Legend called for a 10 mile tempo run tonight, I didn't feel I could do it justice, so I shortened it to 9 miles on the dreadmill (8 miles displayed). I did the first 4 miles (displayed) at a 6.0 MPH pace (8:50/mile real world pace), and three of the four remaining displayed miles at a 6.6 MPH (displayed) pace, which should equate to 8 minute miles in the real world. I couldn't hold 6.6 MPH for more than miles 5 and 6, so I took a 2 minute rest and then hopped on the treadmill again at a 6 MPH pace. For the last mile, I ramped it up to 6.6 again.
The first 4 miles (displayed) took just a hair over 40 minutes, and the next 4 miles were just a bit over 39 minutes -- 79:18 total. The first 7 miles of the run were quite close to 70 minutes -- so 3 minutes faster than just last week. And then I ramped up the pace.
Again, while its not what I would have liked to be doing at this point in the race training plan, it is definite progress over last week's 8 mile run.