Trying to improve my running

I debated about doing wasson peak again but my feet were pretty sore all day saturday and Juli had projects for me to do today. So I didn't think I could spare the time. I was able to get in a nice run with my neighbor though. AP: 8:41/mile

This morning did some interval work I did 3 400 meter sprints I was going to do more but I felt exhausted and didn't think I could force myself to. My new running partner was significantly faster at the sprints then I am. I started off the first one way to fast and crashed and burned by the end.  the other 2 though faster at the first were more consistent. my times were: 1:26, 1:30, and 1:31.5. My running partner was probably 6-7 seconds faster than me each time. Anyone have tips on how often to do these? I would like to try them a bit more often to get faster but don't want to get hurt.

Started out on the roads w/ my neighbor. He had to go back early. so i went and ran the trail for a couple of miles.

This was nice and quick. went with my neighbor it really helped to push me and keep me going. the AP was 8:07/mile and finished in 56:50. The route was mostly flat. My pf was aggravated afterwards. I wanted to run wasson peak again but we are comping tomorrow so this was a nice alternative run.