Nice analysis HC
As far as a personal workout - both count. If you want to run fast, you have to practice running fast. If you want to build endurance, you have to practice running for a long time, which usually means a slower pace.
"Jogging" means different things to different people and different things depending on your fitness level. At the moment for me "jogging" is 10 min miles. Not too long ago 10 min miles was my "running" pace.
2.5 years, 45 pounds later... 128ish pounds