Today I ran 8 miles in 59:00. I did my usual warm-up to 8.1 mph and ran at that speed until the end of mile 6 when I then increased it to 8.2 mph and then at mile 6.70 I increased it to 8.3 mph and ran that until mile 7.25. At that point I then increased to 8.4 mph and then at mile 8.5 increased it by .1 mph every tenth of a mile, finishing the last 100 meters at 10.5 mph.
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