Trying to improve my running

Didn't have to work until this afternoon today so I was able to go on a longer run today. I did the same route up wade road as on Saturday but just missed the last hill and I also didn't loop aroudn to get up to 10 miles. I felt much faster since I had a day to rest prior to this run. the only miles that were slower than 8 min/mile pace was the first and the one with the steepest uphill (169 vert). The splits were: 8:01, 7:51, 7:58, 8:36, 7:23, 7:31, 7:55 and 3:29. AP: 7:56.

I had some hip/lower back spasms last night so I thought I should take this one easy and go fewer miles. AP: 8:57

Back/R hip still bothering me. took it slow again today nice and flat as well. AP: 8:54

I was able to get out for a longer run today. unfortunately it was divided into a 3.75 mile trail run and a run on the roads pushing My daughter in the jogger. It felt really pretty good still took it slow because of the back. However, it didn't hurt at all during or after the run.

Ran up wade with a route through a neighborhood. Only had 40 minutes to run today. I did these miles quicker AP: 8:00. This week I was hoping to get 140 miles. The sore hip/back and work schedule has limited my miles. Hopefully I can get a good long run in tomorrow and get close to the 40.

I went running in the afternoon today with the kids. They rode their bikes while I ran. they did really good. unfortunately after about only 1 mile they felt they were done. We went back home and I dropped them off. I then continued running and did 8 more miles. The first mile was pretty slow trying to stay close to the kids. AP: 8:19.

 Did another 3 miles at work in the middle of the night.