I seem to improve my mile pace at a rather steady 10 seconds per week. Weeks ago when I was struggling to run a tempo run at a 7:10 pace this was depressing. Today I ran 5×1K intervals at essentially 10k race pace. That’s still a little slow, but it means that I’m almost there now. Only another week or two. And now 10 seconds per week doesn’t seem so bad.
At least for speed work.
I’m still disturbed at how little endurance I have. Last saturday I tried, and failed, to run a 5 mile tempo at 6:50 — after doing a 10 mile warmup. The previous week I’d done 5 miles at 6:40 (after a 5 mile warmup) and so 5@6:50 sounded easy. It wasn’t. The extra 5 miles beforehand did me in.
I was so pleased after last week’s interval work, that I went and signed up for Cal International. I was so down after the tempo run that I was sure I’d never be able to run it.