Trying to improve my running

I was feeling better after a day of rest and some sleep over the weekend so i decided I should try and do Wasson peak since I didn't have to go in to the VA until 9. It was a beautiful morning to go running I was able to get almost all the way to the top and essentially got all the vertical gain out of the run before I has to turn around so I wouldn't be too late for work. the run was slower than it was back in July but it felt good. I am not sure what happened to make me slower I think a combo of the cold, nights, pf pain, and donating blood have taken it out of me. Hopefully I can get built back up to where I was in July. below is the comparison of July to this run.

Laps

Didn't feel like a long run I decided to try and do radar tower hill since it is short but has the awesome hill. It was super hard and my motivation isn't super great.I wasn't able to run all the way to the top without stopping but I did stop when I was too tired and then ran the whole way up.

Did 400 yd sprints this AM. My times weren't as good as last time. I had a bad night the kids were up a bunch and am still getting over the cold. The first split I forgot to start my watch so it was 0.2 miles in 1:12 the rest of the splits were 400 yds and were thus: 1:33, 1:37, 1:37 and 1:39.

Nice run this morning. Plantar fascia was a little tight but things loosened up after the first couple of miles. the last couple felt really good. and the pf is doing well today. 

This was the long run for the week. I have to work all weekend so won't have time to get one in. I was going for 9 miles made that. Just for fun I thought I would throw Beacon hill in in the middle it is the 20% grade hill (325 vert feet) I have ran multiple times in the past. I got to that point at mile 4 and wasn't able to get all the way up it without walking after the hill I felt pretty wiped out but was still able to finish the run. It helped to have my neighbor with me he really pushed me to keep going.