Usually I do tempo runs in the afternoon. Not sure why really, I suppose it's a mixture of habit and the fact that faster running is easier later in the day when the blood sugar levels have risen after the eight hours of overnight fasting.
This time though I thought it would be good to have a morning fast run so, after a mile and half warm up (2.4 km) I did the planned 4 mile (6.4 km) run concentrating on maintaining a good pace and good form. The idea is to always be in control of the pace so that if, for whatever reason, I inadvertently run slower for a while [weather, traffic, etc], I can pick up the pace again without too much effort.
My plan was to use the mile markers on the route of the Otley 10 and complete 4 miles in about 27:45. Not too quick, or too long, but considering my recent injury I'd be happy with that. My mile splits turned out to be 6:33, 6:55, 7:15 and 6:47 which made a total of 27:25. Pleased with that but you can see that the third mile was quite a bit slower and this was due to heavy rush hour traffic over Pool Bridge.
After a shower and a cool down it was time for some food. It was still quite early in the day but I was hungry and so I made a bowl of pasta with homemade tomato and marscapone sauce. Wonderful. Of course I made plenty of sauce and put some in the freezer for another day.