Trying to improve my running

I was on call overnight. Somehow I found the energy to do a ladder workout at work. I did 1, 2, 3, 2, 1, 2, 3, 2, 1 min sprints with active recoveries after each. I was shooting for 6:30, 7:00 and 7:30 splits on the 1, 2, 3 min sprints. I felt pretty good given I did the 20 miles on Saturday and was able to meet the splits for the most part. Maybe I need to start pushing my speed a little more. My paces were: 6:41, 6:59, 7:20, 7:11, 6:08, 7:17, 7:31, 6:48 and 6:11.

Local trail with a couple of laps up the hills. It is cooler but feels really muggy. Garmin said 66 degrees 73% humidity welcome to monsoon season. 

Ran the local trail for 10 miles this morning. Saw deer and a tortoise.

Ran while on call initially was going to do a progression run, but the new started hurting a little into the run and just finished 6 at an easy pace.

Slow run up wade road w/ a bit of exploring.

It has been ~6 weeks since I have ran this trail (last time I took a bad spill). I guess it is time to get back on the horse or mountain. I did a couple of laps up Wasson peak. The first lap I was able to run the whole way up that was encouraging. I got to the top the first time at about 6:30 AM (1:15 to go 5.6 miles and 2100 vertical feet) it was a pleasant temperature. The second trip up I took the more direct route without as much vertical (3.8 miles and 1650 vert)and it took 1:20 I had to walk a good portion. I was going to try a third time but it was 95 degrees and i had drank all 5 liters of water I brought so I went to a flat part of trail by my house after getting more water to finish out 22 miles