Spoke with my coach and realized I was just jogging on easy days and had no aerobic benefit from it - think 7:45+ pace. So we increased my mileage and pace and now I'm running about 80 mpw with 6:40 easy and already feel much stronger. I'm sleeping 9 hours and am fully recovering. 2 recent workouts I did this week were 8x300 at mile effort at 46 (1:30 rest), 7x 1600 tempo in just under 5:00 (1:00), and I will be doing a moderate (15 at 6:15) long run on Sunday. I've also been doing strides over normal hurdles to prepare for the steeple.
With old PRs of high 3:4x (1500) and high 8:0x (3000), what should I be able to run in the 1500 and 3k steeple? I'd like to knock out a regional qualifier (at the very fastest, 8:50-8:55) in early March. I'm 5'11" and have pretty good form over hurdles; haven't been over a real barrier yet.