4/25/11 (Monday) Run

Today I ran 7 miles in 48:30.  I warmed up to 8.6 mph by the 7 minute mark and then at 24 minutes increased it by .1 mph every minute until I got to 9.0 mph.  I held for 14 minutes then decreased it to 8.6 mph for one minute.  By then I was in my last mile and started increasing it by .1 mph every .25 miles, finishing the last 100 meters at 10.3 mph (5:48 min/mile pace).