Running (Road) 1:18:00 
shoes: Grid A2
Duck (paved)@17:57, 15:00R, 18:00Tempo.
After the ride, we worked the dough for the second rise, ran some errands, grabbed lunch, and then went for a hike at Klondike. We were still wearing jeans from the morning so we were a bit warm tromping up and down the bluiffs. By the time we got home, I wasn't really wanting to run a single tempo set much less a split session. However, as this is probably my last run of the Duck before Boston, I decided I'd better give it a good go.
Put on my fastest shoes and my summer racing hat and by the time I got to CC Lake I had managed to morph my tired shuffle into a decent stride. Once moving fast, I felt as good as one ever feels during a tempo run, which is to say not good at all, but certainly not feeling like anything was wrong. Splits were dead on 18-minute pace the whole way.
The danger with getting pumped up for a tempo run is that it's easy to overcook them.That not only ruins the value of the run, but it also leaves you wasted for your next quality workout. I wasn't wearing my HR monitor, but I can usually tell from my breathing if I'm going too hard. The best way to know for sure is to do it again (which is a lot of the value in split tempo). I didn't have time for that, but I did put in what felt like the same effort coming home and wasn't falling apart, so I think the time is legit.
So there it is, under 18 three times this cycle with one of them (today) coming in fairly warm conditions. While there are still a million ways to screw it up, all signs point to a good run at Boston.