3/9/11 (Wednesday) Run

I ran 8 miles in 55:16 today.  The assignment was to do it under 56:00 minutes.  Since this included my warm-up I had to compensate for that.  I did a faster than normal warm-up and took it to 8.1 (7:24 min/mile pace) at the 1/2 mile mark.  At the one mile mark I increased it to 8.6 mph (6:58 min/mile pace).  Then after running for 20 minutes I increased it to 8.7 mph (6:53 min/mile pace).  After 35 minutes I increased it to 8.8 mph (6:48 min/mile pace) and then at 45 minutes I increased it to 8.9 mph (6:44 min/mile pace).  At 52 minutes I increased it by .1 mph every minute and finished the last 100 meters at 10.5 mph.