I ran 3 miles Saturday on the treadmill (I was in Chicago with DH, so I used the hotel gym). I felt pretty good, but boy it was boring and hot. I like to run outside in cooler temps, so inside at 70 or so was uncomfortable. I ran/walked for about an hour last night outside. I felt okay; not great.

I feel like I'm not progressing much as far as lengthening my intervals to the point of a sustained run. I feel like with each interval (which is usually between 3-7 minutes), my pace ends up quickening too much, I start to get overly breathless and then panic to a stop. I keep trying to keep my pace in check but to no avail. Last time I ran with any regularity, I mostly ran on a treadmill, so it was easier to regulate. I really don't want to invest in a Garmin or like device, so I'm not sure how best to regulate myself. And I really don't want to run on a treadmill, at least not until next winter. Any advice?