Trying to improve my running

First attempt at real sprint intervals. I have done 0.5 or 1 mile at a tempo pace in the past but I was trying to do these at sprint pace. I don't have a track anywhere near my house so I did these on a pretty flat road right by my house. My pace for the 3 0.25 mile sprints was 6:02, 6:13 and 6:19. I would like to get that down closer to a 5 min/mile pace. Here are my splits:

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Calories
Summary	22:48.9	22:30.0	2.82	8	16	8:06	7:59	1:36	147	172	346
1	7:33.2	7:30	0.96	8	16	7:53	7:49	4:18	138	157	108
2	1:40.5	1:39	0.28	0	0	6:02	5:57	4:45	151	166	25
3	2:35.1	2:31	0.28	0	0	9:06	8:52	8:11	139	165	34
4	1:34.2	1:31	0.25	0	0	6:13	6:00	4:50	154	168	24
5	2:13.5	2:11	0.23	0	0	9:48	9:37	8:20	152	163	37
6	1:35.1	1:30	0.25	0	0	6:19	5:59	5:11	161	172	26
7	5:37.3	5:38	0.57	0	0	9:55	9:56	7:50	155	172	92

wanted to get in a longer run today. I started out slow but was able to keep a pretty steady pace the whole run. I was at first trying to focus on keeping my HR down but it crept up with the hills in the first part of the run and then didn't want to go back down to less than 150. AP:  8:27/mile

Ran the local loop. It was really nice mud on the trail from the rain and beautiful clouds (will try and post a pic) I was kind of sucking wind though. I think some of that might have to do with donating blood on Saturday. Anyone know how long it takes to get back to normal after that? I would think 2-3 weeks.  My AP was 11:02/mile that felt really slow.

Just wanted to get in 4 more miles today. My plantar fascia had been bugging me a lot this week I think it was a combo of being on my feet a lot more at work with the running. I really don't want to stop running alltogether I just thought if I did more roads this week and less trails it would hopefully get better. I am pleased to report it does feel a little better now. I am going to try to do Wasson peak tomorrow if I can get to it I have wanted to do it all month but haven't been able to. I guess I will see how it feels after that.

Wanted to run up wasson peak but the road was closed so I decided to run up the road and see what the problem was or was a little washed out in spots but I think it is passable. Nice run despite the heat.