Today I went and hiked 20 miles on the Laurel Highlands Trail in double plastic boots.  I did mile 0-10 and back, its about 5000 feet of elevation gain total.  My average time per mile including breaks was about 25min/mile.  Not the fastest speed but not bad for going solo.  It's hard to maintain a pace by yourself.  And 20 miles in plastics is not bad either.  My feet didn't get really chewed up until about mile 15 or so.

 I want to do speed work now.  I'll do 5min reps on the Cathedral stairs.  Try to do as many floors in 5 min as possible as fast as I can.  Get a full recovery, then repeat about 10 times.  Hopefully the number of floors I do will increase over time.