5/19/11 (Thursday) Run

Today I ran 4 miles in 29:12.  I did this by running mostly at 7.7 for the first two miles, but for the last quarter mile of each mile I increased it to 8.6 mph and then to 9.0 mph for the remaining .12 miles.  At the beginning of the third mile I increased it to 7.8 mph, still doing the same increases for the last quarter mile of the third mile.  I did not increased it as usual at the end of the third mile but at mile marker 3.25 I did 6X100 meter intervals at 11.0 mph.  I did something a little different than last time as I ran it today 7 seconds faster.