Training for the Run segment

I've been training for an Olympic distance tri in early July for the past 4 weeks. So far things are going well, swimming is improving by leaps and bounds, and I am getting more comfortable on the bike. Maybe I'm just being hard on myself, but it feels like my runs have not been all that great lately. My goal for the race is to hold a 9 minute mile pace in the run. What is the best way to train for that? My runs for the next 5 weeks are the same distance, or longer than what I'll run in the race. Should I try to hold my goal pace? or train myself to go under that? Would interval work help? I ran 4 miles this morning in 35 minutes, but it was not pretty. Last week I ran 7 miles in 62 minutes, which I was pretty psyched about, but now that I know I can do that, I'd like to start dropping minutes off my long runs. Any tips?

Edited by Reiley 2004-05-11 9:58 AM