On Tuesday night's run my coach told me about a technique he passed on to an up and coming runner. This runner was trying to improve his speed and was having trouble maintaining a faster pace. So my coach told him to pick up the pace for varying distances, between 30 and 100 yards at a time, during the run. Not only does this train your body to run faster, but when you slow down you are likely to be running faster than you were when you were just chugging along.
Great advice. I used to do this all the time when I got bored during my runs. It really helped those long middle miles move along. I'd forgotten all about this until coach reminded me.
Thanks for the line on pick ups! Which is very different from pick up lines. My favorite of those is below (hey, we may have discovered why I'm still single!)