Trying to improve my running

Ran on the trail by my house. AP 10:07.

This was a fartlek run in the neighborhood. I did ~30 sec at 7min/mile every 3 minutes. AP of the sprints was 6:30. slwoest 30 sec lap was 7:17 and fastest was 5:22. It felt really good.

4 laps up beacon hill. I felt better than I did last week. Even with the 20 miles I have already done this week. That is encouraging. I was able to run all the way up on the 1st and 3rd laps and walked some on the other 2.

Ladder interval run. The plan was 2 mile warmup then 1 min, 2 min, 3 min, 2 min, 1 min, 2 min, and 3 min with 1 min Active recovery between. Followed by 2 min cool down. I ended up adding in an extra 1 min, 2 min, and 3 min at the end. Plus some extra miles at the end. I was going for paces of 6:30, 7:00 and 7:30 for the 1 min, 2 min and 3 min sprints. my splits ended up being: 6;44,6:58, 7:25, 6:52, 6:43, 7:00, 7:18, 6:56, 6:45 and 7:28. I did get a couple of extra trail miles at the end.

http://connect.garmin.com/activity/313506238

This run was on this great new trail. It is really well groomed not very many rocks and beautiful scenery. It is a pretty flat trail. It feels like you are all alone in the desert on the trail though. Saw a pack of javelinas. I was able to cruise pretty quickly on this trail as well. I had 3 miles at or below 8/mile and 1 at 8:04.

Slow run before work with my neighbor. Wish I had had time for more.