Lori - To answer your question a few blogs back about speed training, here is what I have read about and done in the past.
Go to a track -
Run 800 meters at a 8/8:30 minute mile pace - then take a 60-90 second break.
Repeat this 4-8 times depending on how much you want to work.
Find a pretty steep hill -
Run up this hill as fast as you can - then walk back down
Repeat this several times (all depending on how big / steep your hill is)
I think mixing in these workouts will help increase your pace!
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