Well done support - that's bloody good for just your 3rd run. Another one who'll be making Mo nervous.
So sorry about your ankle, Cardiff - it's horrible when you embarrass yourself publicly and worse when it hurts like hell. I hope some kind souls came to your rescue - though that makes you feel worse somehow.Don't rush back out there if it's still sore tomorrow. More rain forecast 
But I do feel vindicated that it was just too dangerous to be out there running today, oh yes.
zombie 9 min miles is something I dream of. I vomit if I run that fast.
Pearls of wisdom re sprints from a running 'coach' I had for a while who was a scary US marine: To do sprints you have to view it as a workout, not just part of your normal run. So after a mile or so steady warmup, walk and catch your breath then do a speed burst for your chosen time or distance - varies hugely depending on fitness levels - you can do from lamppost to lamppost or count to 25 or 45 in your head etc - then ease RIGHT back to your slowest running not-quite-walking pace, either to the next lamppost or for 20/30 seconds and then go again. I think it's a minimum of 6 intervals to be effective, up to a max of 12. If you get to 12 and feel like you could go again then they weren't challenging enough and you need to make them longer or faster next time. Run a steady mile as a cool down and you're done. Oxygen and stretcher bearers optional 
Hope that makes sense.
Another ex-Army PTA who runs a bootcamp, had us doing the following for hill training:
Warm up. Find a nice big, steep hill. Run like hell as far and as fast as you can in 45 seconds, then stop and mark that place with a water bottle/jumper/stick. Walk back down to the bottom. Turn round and run up again to the same place. Walk back down. Etc for 12 repeats (each one getting slower and harder). Crawl home to cool down. Killer.