Trying to improve my running

Did a fartlek run with the ankle only wrapped and it felt good. I was even able to go fast without any pain. I am very glad. I did 3 min 10k intervals intermixed with AR. the pace was between 7:30 and 7:52 with the last 2 being the slowest. I think I tired out. I was shooting for 7:30. AP 7:59

The ankle felt pretty good so I thought I would try a few miles on the trail. It went pretty well no pain I was pretty careful to not roll my ankle. AP: 8:36

Did 2 laps up beacon hill. Felt really good. AP: 10:32.

was only able to get a couple miles at work because had to make a pitstop shortly after starting. When I got home I did 4 more miles. AP: 7:50. a short section was on the trail. 

Only able to do 6 miles before work because wife had to go early to register kids for swim lessons. It was supposed to be slow miles I may have pushed it a bit AP: 8:10.

Finally was able to get 20 straight miles in. I did them on the road because I didn't have time to do trail miles before it gets too hot. I think I want to do a long trail run next week I will have to get up super early or maybe not go to sleep. I started this at 5 am temp was 79 finished at 8 am and the temp was 95. I felt pretty exhausted by the end of this. I hope I can survive the speedgoat in a month. The only thing that is encouraging is I was trying to push this pretty fast and I did 11 miles at about an 8/mile pace the other 3 in the middle were slower 2/2 hills. I think if I went slower I would be able to go farther. However the hills on speedgoat are going to make me really slow already. I guess we will see. AP 8:22.