A lot of information to process in the past two pages but I like to listen to my body on non-quality or workout days. If I am feeling good, I'll go faster however if I need to take it easy I just run and don't look at my watch. Tonight I'll do six with my group and some will want to go faster- at first I would try and run everything sub 8 pace because I didn't want to run alone, however I have learned to slow down and do whatever feels good for me. I have a hard workout on Friday first thing at 4AM and I want to be 100% ready to hit those paces, so I imagine I'll keep it north of 8:30 pace tonight.