Today I ran 8 miles in 56:21. The goal was to do 2X3 mile intervals with a two minute recovery between the intervals. For the first three mile interval I ran the first mile at 9.3 mph. By the second mile I decreased it to 9.0 and then after .25 miles decreased it to 8.6 mph. I finished out the second mile at that speed but then increased it by .1 mph each .25 miles for the last mile. I completed this first set of 3 miles in 19:59. After an all too short recovery I ran the first mile of the second set of 3 miles at 8.7 mph, the second mile at 8.3 mph, and then increased it by .1 mph for each .25 miles of the last mile. I completed the second set of 3 miles in 21:05.
I admit that I was feeling a bit disappointed, thinking the last time I ran this I did both of the 3 miles at 9.3 mph. However, when I checked my records I actually finished that 8 miles in 57:22. I had run each of those sets of 3 miles at 8.7 mph. Now I am feeling MUCH better about todays run and had I checked my records (like I should have) I would have gone out at 9.0 instead of 9.3 mph.
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