Trying to improve my running

Ran on the Trail by my house. I tried to do some sprints to make this a fartlek run. I did about 8 30 second sprints. I didn't do the laps but I think the splits were about 8min/mile. It is harder to get good splits when you are trying not to trip on rocks in the trail.

Rn up to the saddle of sombrero peak and then went north to explore the trail a little bit. I took several different trails I haven't used before it was fun to see different areas in the NP. I did get a little bit lost getting back but not too bad.

Wade road run. I was kind of shooting for 8 min miles (about HMP) for most of it (tempo run) a couple of the uphill miles were a bit slower. AP: 8:03.

Ran the local trail.

Wanted to do 20+ miles today at Mount Wrightson. I was only able to do 14 miles because there was no water and I sprained/twisted my ankle at mile 12. I was able to continue to the car so hopefully I can continue running on it with support. I think I'm off of trails for a little while until it is better. Took me 3:18 AP 14:07. Vertical 5476 I was hoping the downhill would be faster but it was hard to go fast because of trees across the trail and a lot of overgrowth on the trail. Finally when the trail cleared up I Hurt my ankle and had to go slow.

Did 4 miles while at work overnight. I took it slow and steady because the ankle was hurting. The run went really pretty well. After call and sleeping a couple of hours I did another 4 miles. My ankle was a bit swollen after having been on it all day. I got a brace and the run was fine. I think I will continue running on flat surfaces for the rest of the week.