Well, I had my first running "set back" today. I knew I was tired and probably shouldn't go for a run but was stubborn and went anyway. I tried to up my speed and ran out of steam at 20 mins. The only good thing about it was I took some more time off my mile, at 12 minutes and 23 seconds.
Time: 21 min
Distance: 2.83 km
Speed: 8 km/hr
Intervals: None. 1 min cool down.
So I guess the lesson here is, don't run when you're tired and don't increase too many things in one go. 20 min of running is better than no min of running, so all was not lost. Onwards and upwards!