Bike Chic--yes, running is like that. There are days that are horrible and then all of a sudden, you have a run that just feels great!

In my experience it takes a long time to increase your speed. Also, if you want to get faster, imho, your training needs to be intentional: pace work, speed work, long runs, recovery runs, rest days, etc. I am steadily getting faster while DH has been running the same pace for the last decade. He never does speed work while I do regular tempo/speed workouts.

I did a nice 5-6 mile trail run yesterday. I LOVE TRAIL RUNNING! :-)