Today I ran 22 miles in 2:38:54. I did most of the run at 8.1 mph but starting at mile 5, I ran at 8.8 mph for 4 miles, decreased it back to 8.1 mph for the next 1.5 miles, and then at mile 10.5 I ran at 8.8 mph for .5 miles. I decreased the speed back to 8.1 mph for the next 5 miles. Then at mile 16 I ran at 8.6 mph for 4 miles, took the next mile at 8.1 mph, and then increased it the last mile as usual. This averages out to a 7:13 mile pace.
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