Did 5 miles today and used my Garmin. Over a minute per mile faster. My speed tends to be consistent no matter what the mileage, so it's a significant improvement.

I think there are a couple of things kicking in here. Firstly, due to the gout-prevention medication I'm begining to run freely again and not protecting my feet as I have been for well over a year now. I'm actually finishing runs not feeling as though I've been running on hot coals. Secondly, regular weight-training. My core is definitely stronger and back pains and other aches and strains are slowly receding.

 And finally, I think I'm really on to something with Steveboy's tempo mixes. Have had some thoughts about that which I shall probably share at great length some time. Won't that be fascinating? Fine, just go and find dancing hamsters or whatever else happens to be 'cool' on the Interwebs these days. See if I care.