Indy, I took a look at my running log from last winter recently, and all my runs, long short and speedy, were about 30 sec/ mile slower than now. I've cleaned up my form, put on about 5 lbs, and started taking off 2 days per week from running (instead of 1 then). It's working! But I so wish races were run at 6 am on Tuesdays, as that seems to be when I'm fastest...