Today, I planned to try the same workout I attempted last week. When I set out, I immediately thought it was going to be a bad run. Running at my easy pace seemed a little more difficult than normal, and I realized I had to pee about 5 minutes into the run; not a good way to start. I continued anyway, hoping it would get better as I went along, and it certainly did improve.
I did my mile warmup, and followed it by 3 miles at my tempo pace. I had aimed for 7:45-7:50, and I was able to hit that goal with every mile. I posted times of 7:47, 7:45, and 7:36 for the splits. I think I could have gone further, but since I'm still getting used to speed work again, I didn't want to push my luck and end up hurting myself. I think next week I'll try to do 4 miles, and then 5 miles the week after that. I have an 8k coming up on the 26th, so it would be nice to have a 5 mile run at close to race pace for mental and physical fitness.
I plugged my December 5k time into a race predictor, and it gave me a time of under 37:14 for an 8k, so I'm going to set a goal of 38 minutes for it. I think I'll just run easy on Thursday this week, run long on Saturday, recovery on Sunday, Tempo on Tuesday, and then throw in some intervals next Thursday for some anaerobic work in the weeks before the race week.
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