Tempo Thursday

1am run again! Today it was an 8K Run , 7K at my 4:30 tempo pace followed by a 1K cool down.
It was a much easier start today. Only a small discomfort in the groin but I was a little winded until I settled into the pace 6mins in. I really want to do this pace for 20K sometime in the next week or 2 ... still thinking about doing as many 4:30Ks as I can at ATB , its going to HURT!