Notes
Good run. Ran mile 6 @ 8:02 (which may be my new target "MP") Ran last 1/2 mi. @7:34 (which may be my "LT" pace)
Have been able run a 4 miles @ 7:30 pace in training, which I will assume will be my "new" LT pace. In a race this is the pace one can sustain for about an hour. So, in a competitive setting I should be able to run a 10K race @ this pace.
Double the distance (1/2 mar.) add (16) seconds per mile = 7:46 pace. This pace should be doable as the last 1/2 mar. I ran a 8:09 pace, but the last (3) miles, I ran a 7:09 pace!
Double the distance (Full mar.) add (16) seconds per mile = 8:01 pace.