Brief analysis of my crap tempo run

On Tuesday evening I had my worst training run for weeks. I’ve just got back onto proper training again after pulling my calf muscle, and was really enjoying my runs. Last Saturday was a breeze, 6 miles at a 10m50s pace, and I had loads of energy left in me.
I was supposed to do 4 miles at 10m40s. Which, after Saturday, seemed very achievable. This was not the case, and I only managed 2.8 miles and I had a couple of rests, even then. How could it have all gone so wrong?
Quite simply, I was too keen (or maybe cocky!). The 10 minute warmup jog should be a SLOW jog, I did it 1 minute per mile faster than I had planned - the bloody watch was bleeping and flashing “Slow down”, but I couldn’t. Then, the tempo run part started badly too. I ran the first mile 20 seconds too quickly, now a tempo pace is meant to be pushing your ability so to go off this much too quickly was inviting trouble. At this point I needed a brief walk (45 secs). After that, I nailed the pace, but I was knackered and needed to keep stopping until I gave up.
Hopefully, the next one will be more disciplined and that will be enough to make it doable.
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