coming weekend long running programe

Will run for 10 miles this weekend.
Start with 10 min warm up.
Then run for 1.5 miles at easy pace i.e. between 10 min - 11 min mile
run for 1 *4 miles at lactate pace i.e. 8.5 - 9.0 miles min with 2 min easy jog in between.
Then end with 4.5 miles of easy jog i.e. 10-11 min mile pace.

References:
http://www.runnersworld.com/article/0,7120,s6-238-244--10912-2-1X2-3,00.html
http://www.active.com/running/Articles/Your-Guide-to-Perfect-Pacing.htm

Post Tempo Run experience

Things started very well, but for some reason this was not the most enjoyable of all the runs. I was feeling really sluggish and felt like dragging myself, result speaks itself. I could barely complete 45 min Tempo.
I am not sure of the reason possible reason could be
1) Crappy junk food the previous night
2) went out empty stomach
3) Heat & Pollution , as I started relatively late
4) Should do some of strength training on alternate days
5) Plain not my day !!!
The result can be viewed on the garmin site
http://connect.garmin.com/activity/15004459

Tempo Run

Will go for tempo run following this schedule
10 min easy warm up jog
45 min run @ 85% heart rate ~ 155
10 min cool down.
I will see if continuous 45 min is too taxing will break this run down to 10 min hard @ 85% and then 5 min relatively easy rin @ 75% ~ 135 and run this 3 times.