Last Tempo Run in the Pfitz/Douglas Endurance+Lactate Threshold phase

I have been using the Pfitzinger/Douglas 24/70+ plan to train for Dec's CIM. According to this plan, originally, the Endurance + Lactate Threshold phase should have finished for me a few weeks ago. However, I have a strong need to further improve my lactate threshold. Because of the fact that I started my 24 week plan a few weeks early, I have a chance to extend this phase for a couple more weeks. And this has also allowed me to add some Daniels type of tempo training in as well.

I did the last tempo run in this phase this morning. The plan for the tempo portion is to run 2.5 miles + 2.5 miles + 2 miles. In between the tempo reps, I would jog about 1 min 30 sec or so. According to Daniels' Running Formula, I could probably use the VDOT of 51. So, my tempo pace is around 6:44. But I thought this tempo would be a little challenging for me so I would be happy for anything slightly slower than that.

After a 3.73 miles warmup, I started the tempo reps:

1st 2.5 miles (~4.02k): 16:50 Avg: 6:43/mile or 4:11/k Splits: 6:49, 6:41, 3:19
2nd 2.5 miles (~4.02k): 16:54 Avg: 6:45/mile or 4:12/k Splits: 6:48, 6:45, 3:21
3rd 2 miles (~3.22k): 13:40 Avg: 6:50/mile or 4:14/k Splits: 6:50, 6:50

I did pretty well in the first 2 reps. However, I had a headwind for the whole 2nd rep. So, I was feeling a little tired after it. And you can see that I slowed down a bit in my 3rd rep of 2 miles. Nevertheless, I thought the pace was alright.

In total, I ran 11.44 miles including warm up and cool down

I had to cut my cool down short to hurry home for a couple of conference calls starting at 7:30am. After that, I ran a double of 4.14 miles.

I am planning to have easy runs for the next few days but keep my mileage high. This Sat, I will run a club race. It is a fun handicapped race. If I get enough head start, may be I have a chance to finish before the fast guys in our club. I am also wondering if the 31 min 10k guy in the club will show up. I guess it will be interesting to see if he can catch me :)