Trying to improve my running

Wade road about half of the miles were faster than 8/mile. AP: 8:03

Did a tempo run aiming for a pace of 7:50-8:00/ mile for the middle 6 miles. several of them were uphill so were just slower than 8/mile the rest were good. Splits: 7:55, 8:02, 8:06, 7:27, 7:37, 7:33, and 7:41. I felt pretty good while doing the run but afterwards I was pretty tired and muscles were more sore than I thought they should be. It is different to run fast for a long period of time compared with hills and trails slow running. I need to get more conditioned and used to having my legs move fast for a long time. AP: 7:55

I was going to go longer than this but my daughter woke up just before I left so i took her in the stroller and it limits where I can go. Nice slow recovery run though.

Did a 10 mile fartlek run up wade road and to the riverwalk. I did 2 min at 7:00/mile pace every 5 min. I felt really good and was able to go faster than I thought I could for that distance. my slowest split was uphill and was 7:20 pace the other uphill splits were just over 7:00 pace the rest were at or below 7:00 pace. The surprising thing was that I was able to keep a much faster pace than I would have thought on the "rest legs" and didn't feel too tired. AP was 7:40

Ran slowly on the trail by the house. I was more sore this morning. I guess yesterdays speed took more than i thought out of me. Feels good though.

Wade road run. Was trying to keep a steady quick pace of 7:30-7:45 for the middle miles. I did pretty well and was able to maintain the pace despite uphill or downhill sections. I was hoping to go farther but working 24 hours and baby woke up just as I was going to leave. Hope to get some more miles at work. Splits: 7:27, 7:43, 7:47, 7:34, 7:26 and 7:48.

Did treadmill at work 3.6 miles