Trying to improve my running

Did the run up wade road again. This is the run with some small hills. I ran a little further this time (another hill). had a total of 103 ft of elevation gain. Averaged 8:45/mile for the whole run the steepest hill (0.25 miles 4.6% grade) I did in 9:01/mile. The whole wade road (just over 1 mile and 2% grade) I did in 9:08. the downhill portion was a little faster.

Today I want to work on speed a bit more. I didn't have a lot of time so I tried a variation on Jared's workout. I did 0.5 warm-up and then 0.5 mile fast runs with ~90 sec active rest in between for 4 sets and then 0.5 mile cool down. I was shooting for a pace of 7:50/mile on the 0.5 mile "sprints". My splits were:

1 4:01 for 0.51 miles average pace 7:51/mile

2 3:54.4 for 0.49 miles average pace 7:59/mile

3 3:55.7 for 0.5 miles average pace 7:53/mile

4 4:01.7 for 0.5 miles average pace 8:04/mile

Today I ran the small hills again on Wade road. I tried to focus on going faster on the uphill portion of the road. I did the 1st mile at a slower pace (8:49) before getting to Wade road. I wasn't able to go as far d/t time as I did the other day but I did get the first hill. The road is an average 2% grade and I ran 0.63 miles up it today average pace was 8:30 (felt that I was going faster guess not). The steepest part was 0.22 miles 3.4% grade I did it in 1:52 (pace 8:29/mile).

I did the speed workout again today. I had a 0.5 mile warm up then 0.5 mile "sprints", trying for 7:50/mile average then 90 sec active rest. this time I did 5 sprints. Here are my splits for the "sprints"

1 4:07.5 for 0.51 miles, average pace 8:02/mile

2 3:52.4 for 0.5 miles, average pace 7:46/mile

3 3:58.4 for 0.5 miles, average pace 8:00/mile

4 3:57.8 for 0.51 miles, average pace 7:49/mile

5 4:14.8 for 0.54 miles, average pace 7:53/mile

Did the usual run up Wade road today. Nothing spectacular as I had to go to work today. I did to wade road (0.65 miles in 5:16, pace 8:06/mile) best time on that section yet. The hill that is 3/6% grade i did at 8:36/mile only 0.22 miles. felt pretty good. I was going to try and do another run after work but didn't get off until too late.

Here are my splits for the run:

1 8:48.6 1.00 8:49

2 8:20.2 1.00 8:20

3 8:16.6 1.00 8:17

4 3:54.0 0.46 8:25