i enjoyed a short run with my wife after work today. we ran and walked two miles together. she put in a couple of hard surges. it was fun. then i ran another mile on my own. it was a blast. i knew i didn't have to have anything left at the end so i ran harder than usual. i ended up with a 7:39 mile. during my last half mile or so i was running in the 6:30 range. woohoo!