Today I ran 8 miles in 58:14. I warmed up to 8.3 mph by the end of first mile. I ran the next 3 miles at 8.3 mph and then mile 5 at 8.6 mph. I then ran the next mile at 7.7 mph for recovery and increased it to 8.1 mph for the first .5 miles of mile 7 and to 8.3 mph for the second half of that mile. For mile 8 I began increasing it by one-tenth mph for the first two quarter miles and then every tenth of a mile after that. I finished with my usual 100 meter stride at 10.0 mph.
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