Plodding.
Just had a trail run of a little under four miles. I ran it a little faster than normal, and then pretty fast for the last 1/4 mile or so. It felt great. I guess the problem is I used to be pretty fast growing up, and stayed in decent shape until middle age, then got out of shape for several years, but now want to recapture that feeling of going (relatively) fast again. But most recreational runners, barefoot or shod, do long and slow, so I adopted that approach when I got back into running in 2010. Then it occurred to me one day not too long ago that there was nothing stopping me from running intervals or sprints or whatever I damn well wanted. The do-such-and-such-distance-at-a-certain-steady-pace paradigm fell by the wayside. "I'm a recreational runner damn it," I said to myself, "so let me recreate." And faster running is definitely more joyous/recreational for me than long and slow. Not that I'm putting down long distance running, or saying I will never try it, but right now it feels best keeping it short and sweat, er, I mean fast. And when I say fast, I realize it's still pretty slow for people like you.
So the idea is to keep things in the 3-5 miles range doing (half-assed) intervals and hills until I can consistently run 7-to-8-minute miles, and then begin building up distances again. But this could all change next week.