Trying to improve my running

Today I ran 0.5 mile sprints w/ active recovery. I did 4 of them. I was pleased that they were a lot faster than last time I did it on 1/24. I was again trying for 7:50/mile for the sprints. Here were my splits: 

1- 0.49 miles Time: 3:49.5  Pace: 7:45/mile

2- 0.51 miles Time: 3:49.4  Pace: 7:28/mile 

3- 0.51 miles Time: 3:54.5  Pace: 7:43/mile 

4- 0.5 miles Time: 3:57  Pace: 7:54/mile 

I wasn't trying to go fast today I just went out to run easy to try and recover from my foot pain from last week. I have been calling all of my miles under 8:30/mile as fast miles and all of them were faster than that today. I am not sure if I should change what I categorize as fast miles. I guess I will see how the rest of the month goes and then decide. Splits today: 8:23, 8:29, 8:12 and 4:41

Same run as yesterday. Splits: 8:18, 8:28, 8;12, and 4:02

Nice run this AM. A little slower. My feet don't hurt as bad as earlier this week. I don't know what to make of that. Particularly my plantar fascia felt great. Splits: 8:33, 8:20, 8:08 and 5:44.

Same as the rest of the runs this week. A little bit slower, but still felt pretty good. Splits: 8:33, 8:38, 8:06 and 8:01. 

I didn't have to be to work until 8 so I went a little farther this AM. Felt pretty good. I wish I had more time to try something else more fun. hopefully when it starts getting lighter earlier or I can get some time off on a weekend I will try something offroad. Here are my splits:

time moving time dist Gain Loss Ave pace moving pace Best pace Ave HR Max HR

1 8:29.9 8:29:00 1 14 11 8:30:00 8:29:00 7:03:00 167 179

2 8:36.6 8:33:00 1 92 0 8:37:00 8:33:00 7:32:00 155 165

3 8:44.4 8:36:00 1 86 0 8:44:00 8:36:00 7:10:00 158 162

4 8:16.4 8:09:00 1 0 103 8:16:00 8:09:00 7:15:00 149 154

5 8:05.0 8:01:00 1 0 68 8:05:00 8:01:00 6:26:00 152 156

6 4:18.9 4:19:00 0.52 0 1 8:19:00 8:19:00 7:20:00 159 161