Trying to improve my running

I started out wanting to do a 10K time trial. I did 1 mile warmup and then was going to try for a 7:15 pace. I think the combination of not enough sleep and going out too fast on the first mile did me in. I think the splits speak for themselves: 7:03, 7:20, 7:22, 7:38, and 7;45. at 5 miles I didn't even feel i had enough to keep going with significant effort and called it quits.

easy run on the local trail. Felt great going on trails again.

Ran with the group from church.

Went with the Grinders this morning. I was going to do 5 miles at MP but then ended up with the group that was doing more speedwork. So after a couple of miles of warmup we did 3 miles 1 min hard/1 min less hard. I did this attempting a pace of 6:45/7:20: Here are my paces for that: 6:43, 7:36, 6:48, 7;13, 7:02, 7:27, 6;46, 7:35, 6;37, 7;39, 6;44, 7:26, 6:39, 7;25, 6:44, 7:29, 6:42, 7;28, 6;35, 7:19, and 6:35. It turned out to take me 21 minutes for the 3 miles. 

The miles after that were harder and i probably shouldn't have done that speedwork in the middle of the semilong run.

Ran with several guys from church we did a time trial 10k for them, which turned out to be a fairly easy pace for me (8:30/mile). I needed a little break and I maybe should have actually taken this run evena  little slower. I guess I will see tomorrow I was going to trya dn to close to 20 miles.

Slow long run today I was focusing on keeping my HR at less than 150 for the first 6 miles. After that I did a 10k with a goup of slower guys from church. Then I did 3 miles home. I felt really good not too tired. The middle 10k were very slow though.