Faster???

Today was another workout. I ran downtown using the markings from the poles. The weather was ok 70 degrees but 80 percent humidity. Sticky again wed and then it cools. I wore my green flats from the boys at adidas. The workout was laid out as a strength building workout. 2 x 3 miles at 5:40 pace with 2 miles to follow fast. All rest was to be three minutes. First effort was even 16:28. I kept telling myself to slow down but I came through a bit fast. Second interval started and I felt a weird sensation in my shoe. The liner had slid up and was coming up towards my heal. 16:40 feeling very easy. My rest was compromised by my shoe. Next mile was a 5:03 felt very fast. I was really pushing. Not good. Second mile was 5:06 and I ran it relaxed. That is the lesson for the day. I need to be patient with a workout like this. I know I have a lot of improvement to make. I just need to get better at the mental aspect here. 16 miles in for the day. I no have three days of high mileage planned with a different workout for sat. I will be racing a 5k then do ten miles at 6 min pace. Should be fun to really hammer some good fast miles and see what I can do. The real test will come the following weekend for the half marathon.