Dogmama--I agree with you about sprint work. They aren't fun, but they help you get faster.

There was no way to avoid it, our schedule was packed, I had to get up at 5 AM to run 15 miles before Easter Service on Sunday morning. We even had coffee/cookie duty so we had to be at church at 8:30 AM. I am so lucky to have a beautiful place to run. I start out through a nice residential neighborhood, then up through some hills into the wooded state park, out to the beach along Lake Michigan. From there I ran along the beach to the channel and lighthouse before turning home. I saw lots and lots of wildlife.

This was another progressive run. The first 6 miles it was early and dark and I was tired, I didn't even bother to look at my garmin. After that I really tried to keep track of my pace. I managed to do miles 6-10 around 9/min miles and 10-14 at an 8:35-8:40 pace and the last mile at a 7:45!!!
It sure is motivating to know that there are two little kids waiting to do an easter egg hunt and find their baskets the second you get home from that run. I did not want to let them down!