I've been reading through my new book on road racing, by Alberto Salazar (who needs no introduction, but in case you don't know much about the legend, this article gives a good recap). It's a fantastic read the way it's written and gives great advice on running posture, pacing during speed work and stretches -- so much so that I applied a few of his pointers and could tell the difference.
Ran a 7 mile GA at 7:37 mile pace, and threw in 8x100. I ran the overall pace a little too fast, but a beautiful day and perfect weather will do that for you.
Tomorrow, I have an 8 miler with 3x1600. I plan to do it in the early morning so it's off to bed soon.