3/28/11 (Monday) Run

Today I ran 7 miles in 48:10.  After almost a mile warm-up, I ran at 8.6 mph (6:58 min/mile) until I got to the 29 minute mark. I ran the next 20 minutes at 9.0 mph (6:39 min/mile).  Though I was supposed to run 7 miles todayin 48:15, I thought that if I could sustain that 9.0 that will help me more on race day to be prepared to run at those faster speeds for a sustained period of time.  Granted, 20 minutes is not 90 minutes, but since I am doing it after I have already run 4 miles I am doing it on tired legs (the 4 miles + all the training I have been doing).  That has to help with the endurance.