Trying to improve my running

This run felt super good this morning. I did a mostly flat and paved route and was able to have an AP: 7:56/mile. My calfs were pretty sore afterwards I think that was close to my limit at least in this heat, it was only in the 80's but  muggy. Splits: 7:46, 8:03, 7:51, 8:06, and 7:51.  I will take it a little slower tomorrow.

just ran the local trail this morning. The watch ran out of batteries so I had to guess on the miles a bit.

Didn't have too much time so i decided to go out for a quick 5k. I was trying to push this to see how fast I could do a 5k. this is the best time I have ran 1 in since I was 20 years old. time was 23:01. AP 7:24/mile. I am pretty impressed with that since a year ago I would have not been able to do a 1.5 mile run in 8 min/mile (for the AF PT test). hopefully I can do as well with another year of training and get down under 7 min/mile.

wanted to go for 10k today but I started to late and had to turn around a bit early to get my daughter to school. I was pretty happy with the time though. i think i am going to start working some interval training and see if that can get me faster at least until it cools off and I can get back out on trails more regularly.

Splits:

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Calories
Summary	41:55.6	41:49.0	5.18	178	163	8:06	8:04	1:27	154	164	692
1	8:05.7	8:03	1.00	14	12	8:06	8:03	1:27	137	153	119
2	8:15.8	8:16	1.00	76	0	8:16	8:16	7:20	156	161	139
3	8:13.0	8:08	1.00	78	22	8:13	8:08	6:37	159	163	141
4	7:48.9	7:49	1.00	0	99	7:49	7:49	6:52	157	159	130
5	8:07.3	8:07	1.00	10	29	8:07	8:07	7:30	160	164	140
6	1:25.0	1:26	0.18	0	0	7:56	8:01	7:04	162	163	23

Ran around the block at work. this kind of feels like a second run on Friday since I haven't really been to bed. but it was Saturday morning so i will log it there. I ran up the parking garage and around the block until I got paged and had to come back.. AP: 8:30/mile. I am skeptical about the first mile though i don't get good reception in the parking garage.