2/23/11 (Wednesday) Run

I ran a total of 9 miles in 1:02:52.  The goal was to do it in 1:05:00.  However, I thought that was just a bit slow for what I have been training at and thought if I did it in 1:03:30 that would be better.  I was actually surprised at the very end to have this time (that equates to a 6:59 min average per mile).  I even double-checked my numbers to make sure I hadn't read something wrong.  I ran most of the time at 8.6 mph (6:58 min/mile pace).  But this includes my warm-up.  You may have a fast goal, but you still need to warm-up.  So two times I ran at 9.0 mph (6:39 min/mile pace) for 5 mins and then finished up the last 4 minutes strong.