I know this is way late, but I don't remember reading this post earlier. So I just wanted to tell you that what you did was a-maz-ing! 15-30 seconds over 2.75 miles is a LOT of time actually, and the effort level it takes to speed up that much is significant. I am very impressed! The techniques you used to get through the run are great mental training techniques so you really did great. Truly girlfriend, pat yourself on the back for being so tough.
Lady Crispina, Confector of Pharmaceutria and Conjurer of Exquisitus JuJu, in the Order of the Curly Crusaders