This morning I did a 2 1/2 mile run to the local high school track (the school interestingly has a "green roof" with about a 1/3 mile running path on top of it, in addition to the track). I took to the track and did some intervals - basically going from my usual 9:30 pace to a sub-7:00 for 1/4 mile at a time, then back to a slow cool down 1/4 mile. I did five of these intervals total, the last one running at about a 5:30 pace. I then ran back home for about 8 miles total.
This is the first time I've done real intervals. My workout time was overall shorter, and my overall pace quicker. I will have to continue these on a weekly basis; I especially like today where I got in a longish run in addition to the intervals.
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