Interval advice

My advice:

Drop the intervals.

Slow down the tempo.

Run more frequently.

Run more miles. 

i like the Interval/tempo/long run idea for those running 3 days a week if that is all one has time for and have the base for speed work.  

I wouldn't call the work-out you posted as intervals however.  Your intervals are all over the place - most(all) I've seen are at the same speed for the interval then a rest interval.   

An example interval workout would be:

• Warm up 10 mins
• 6 x (800M @ 10k pace minus 30~45 secs, 400M rest interval)
• cool down 10 mins

Take a look here - >http://www.furman.edu/first/fmtp.htm  For ideas of intervals, appropriate speeds, and three day a week running plans.

I think, and this is seriously $.02 worth, is that I'm troubled by your long run.  It needs to be longer.  You are adding 5-minutes which is good.  Long-Term I'd get that in the 10-mile/90 minute range.  Don't know if it would be a good idea to get there by mid-august.  I felt like a lot of my running, mentally and physically, improved when I got my long in the 10-mile/90 minute range once/week.  That opens the door to mental confidence about a lot of distances...i.e. pushing the pace on 5 milers or 10Ks, and close to ready for any half-mary that might come along.

This is long-term advice.  I don't know if you can get there by mid august.   If your body feels good, maybe you can add a tad more than 5-minutes, slowing down appropriately and not worrying about pace.  What you think about in the long run is training your body to be running for X-minutes more-so than worrying about the pace or distance covered.  IMHO. 

sounds too confusing.....I could help you better if I understood it.

 I operate on a ten day schedule since 3 sports takes a lot of time. but if you operate on a 7 day schedule.....one day tempo/intervals/or hills, and the second day long run or tempo, depending on when your peak race is.

What distance are you training for?

 Also you can't go wrong with doing 6-10x100 m strides after your runs.

Yes, your intervals need fixing up.  What you are doing isn't really intervals but more like fartlek (more or less random bursts of speed), which isn't BAD, but it isn't true interval training.

This article:

    http://www.runnersworld.com/article/0,7120,s6-369-370--11996-0,00.html

is a short introduction to intervals that will get you started on the right track.

I'm looking at your logs.

Perhaps it would help if you laid out your running schedule.