4 mile tempo run. -7.4 (last 1/4mile 8.0) 32:33

So, I looked up 'tempo run' and this is what I found...It really helped me find the right pace.

"It's what I call 'comfortably hard,'" says Pierce. "You know you're working, but you're not racing. At the same time, you'd be happy if you could slow down."

"To ensure you're doing tempo workouts at the right pace, use one of these four methods to gauge your intensity.
Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace
Heart Rate: 85 to 90 percent of your maximum heart rate
Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10)
Talk Test: A question like "Pace okay?" should be possible, but conversation won't be."

Then, I just found this: (from the training program I'm doing)...guess I did it a bit different.

Tempo Runs: A tempo run is a continuous run with a buildup in the middle to near race pace. (Notice I said "near" race pace. You don't want to go faster than your 10-K race pace.) In this program, tempo runs are scheduled for every other Wednesday, alternating with interval training on the track. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout and only for a few minutes. You can do tempo runs almost anywhere: on the road, on trails or even on a track