Notes
Easy 6, 4 tempo @ around HM effort, 2 Easy/Cooldown.
Legs feeling some fatigue and no spring...as expected. Tried to keep it extra easy the first 6. Tempo went ok but had to end at 4 despite hoping to extend it to 5. Good enough as the goal was to just get some work in on tired legs.
Started slowly taking some honey/pb at the start of the faster miles, was able to find "comfortably hard" pace for the first 1.5 to 2 miles or so then had to work a bit harder on a gradual uphill. This became the new effort level and combined with the sugar hitting and some downhill, I was feeling good and let the HR stay above 150. Ended up being too much on tired legs and so shut it down as originally planned at 4 miles. Right quad feeling a bit banged up and right toes got tingly - happened a couple weeks ago too.
I think I started around HM effort and worked down to 10k effort...not bad considering the back to back quality workouts.
I need to really work on pacing as this same pattern occurs when I add a tempo to a long run...fuel and/or excitement gets me going too fast and out of the pace/effort I'm targeting. Clearly a big difference in effort level right now within that 15-20 second range and will try again soon by sticking to the slower end or limit by HR and ignore pace.