Well, I decided to make today more of a hard day so I went back to the track and did 4 more tempo (more like quality aerobic) miles. My times were 7:20, 7:16, 7:10, 7:08. My heart rate stayed below 150 bpm.  I warmed up and cooled down about 15 minutes for a total run time of about one hour. I will do miles again next Saturday, and I am hoping they are all under 7 minutes. I plan to run easy Monday and Tuesday (up to one hour of easy aerobic running each day) and do 800s on Wednesday. I am thinking I will start out at 3:20 for the 800s (6:40 mile pace). I will try to do at least 6 x 800.