It seems higher volume with a bit less intensity/speed may work better. That seems to be my experience anyway and as such started doing two 16 mile interval runs each week. So far my times have been 2:49, 2:47 and 2:42. Paced myself much better this third run. It's a 2:30/1:25 interval and slowly decreasing the rest period with each run as again, I'm going at least somewhat more towards volume and away from intensity. While I decrease the rest interval it may make it appear that I'm making more improvement than I actually am.

Should expect my improvement to quickly diminish to less than a minute each time. And it will be hard to continue doing such long runs then. Will maybe have to avoid timing myself most times. And try to remember that this stuff really makes me feel better. That hard work is good in and of itself, whether or not one improves anyway. And that running is just such a fundamental part of the experience of being human. And that to be able to run fast with relatively little effort is a beautiful feeling.

Going to also try to practice the cello for 3 hours at a time. Although have procrastinated at cello more this last week than at any time previous in the last 18 months. Possibly in part because of this decision. And I haven't done it even once yet. In part because my wife is on a vacation and wouldn't appreciate me going off to play cello for 3 hours instead of being with her.