Trying to improve my running

This was a fartlek run, which I did up Wade road. I did 20 sec at 6:30 pace every mile. My legs were kind of tired at the start and before the end they were exhausted. I am going to have to do something easier tomorrow. AP: 8:10.

Ran slow on the local trail to get hopefully some recovery. AP: 9:08.

1st run: run up beacon hill. I did the hill 2 times. It felt better than last week. I did have to stop 2 times on the second trip up. I could have finished but I would have to walk a lot. I did about a mile warm up and a mile cool down as well to get some extra miles. 4.6 miles

2nd run: after work did 3.1 miles slow and flat to get some more miles. AP: 8:15

Just a standard Wade road run. went almost to the top of the saddle before I ran out of time and had to turn around. AP: 8:05.

Ran up Wasson peak before work. I love this run. It felt so good this morning. I wasn't able to make it to the top but I did get about all the vertical out of it and made it to the final ridgeline (about 0.5 miles short of the peak) before I ran out of time. This is great run to do at sunrise so pretty. My AP was about the same as the last time I ran it. Subjectively it felt a little easier today. AP: 11:37.

Busy day today so I only had time for 6 miles up wade road before work and other activities. hopefully I can get in some stairs at work to get some more work on vert. I am almost to 20,000 for the month. AP: 8:05

 I was able to find time to go up the stairs at work 2x while on call. It is 8 flights of stairs I figure about 200 vert as there is 12 ft per flight. It was pretty tiring. I should try that more often.