Alright, back for some newbish questions.
First of all, I went back and read some of my first posts in here after some of the recent discussions. It's only been a bit over a month but man, what an idiot! I wrote some stupid stuff. So thanks for helping me along in the beginning.
I've been just running more like you guys have said and it seems to be working. Runs are getting easier and more enjoyable. I've also tried to slow down on some to just enjoy, but inevitably I can't keep it up, so here's my questions:
1) When you go run, do you always have a preset distance or plan for your run or do you see how things go and take it from there? I could write a novel that nobody wants to read, so I'll try to be as clear and concise as possible. I make a plan for the month ahead. But I re-assess each week when I get there. I structure that week to hit whatever goals I'm currently striving for. But always try to leave Sunday as an easy day. That way if my body is just not behaving itself for a key workout then I can push everything back a day. For you - at this point, if it isn't there, don't force it.
2) Yesterday, I started a run and felt great for the first 2 miles which isn't how it usually goes for me. My 3rd mile felt easier and I started picking up the pace. When I started the 4th mile, had to decide whether to just keep doing what I was doing and do more distance or push it even more and see what I could do at that point. I opted for the latter, did about a minute faster pace during the 4th mile and finished with running about as fast as I could for final 1/10th mile. Is that wrong? Should I have just kept the same pace and run for a longer distance? I finished at 3.7 miles, which is still a pretty long distance for me (even though it was much easier this time), but I probably could have gotten to 5+ miles if I kept the slower pace. You loosened up as you went? Awesome, you're becoming a distance runner. This is how most of us feel - like #### starting then somewhere between great and not uncomfortable once the first couple of miles are out of the way. I think it's great to pic it up late in the workout, just don't do it all of the time.
3) Along with the above, this is what I keep struggling with. While I run, I hear the paces that Strava gives me every half mile. The feedback is awesome, but often I'll hear a pace and think that I can do better or what happens if I push a bit more and inevitably overdo it. How do I tell myself to turn that off and just keep going or is it ok to do that? It's hard because I get frustrated when I'm on a run and hear a pace that's lower than others that I've done and want to try to match it. It takes discipline, but I have the notifications turned off and try not to check my current status at all. I usually only check during speed workouts, but it's probably not a be-all end-all. That said, I've also been running for more than 20 years so I feel comfortable guessing my current pace. When I feel that urge to check I remind myself it takes extra energy to do so, save that energy for the run.
4) Finally, I've signed up for the 5k with my wife in October. Another friend will be joining us as well so I don't know if I'll even have to worry about the 8:30 pace. That said, if I do, does that mean I need to be consistently running at that pace beforehand? A better pace? I have no idea what happens during race day and how close to it I need to get. Try not to go out too fast, especially if it's a well attended event. Dodging all the other racers that first mile is an energy waster. Once things break up pick up the pace. You should get to the third mile questioning what you're doing because you're miserable, but you're not at imminent death just yet. The goal is to get to that point, death, by the end of mile 3. Then despite that, sprint in anyway. Fun sport, huh?
it really helps the self-esteem. if/when someone posts a link to their finish, i assume it's MS Paint 
