1/31/11 (Monday) Run

(Yes, this is really for Monday, sorry it is late).  Ran 8 miles in 54:26.  The real goal was to run 7 miles in 50 minutes.  Started with a 5 minute warm-up then for the next 40 minutes ran at 8.9 mph (6:44 min mile pace), then after 40 minutes increased it to 9.0 for 5 mins, then after those 5 mins increased it to 9.1 for 3 minutes, and then ran the last 2 minutes at 9.5 mph (6:18 min mile pace).  I actually hit the 7 mile mark at 46:32.