Today I ran 9 miles in 1:06:13. I ran first 3 miles at 7.5 mph, the second 3 miles at 7.8 mph, and the third two miles at 7.8 mph before I increased the last mile by .2 mph as I usually do. However, in the middle of all this, at mile 4 I ran one mile at 8.8 mph and then had .5 miles of recovery at 7.6 and then ran another mile at 8.8 mph. Sort of confusing? Just ask me if you have any questions : )
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