Today I ran 12 miles in 1:26:10. I did my usual Wednesday run except for each of the last .25 miles I increased the speed to 8.8 and 9.3 mph. Additionally, for the second interval I ran for 1.75 miles and each interval was run at 9.0 mph, Then at the beginnng of mile 9 I increased my regular running speed to 8.1 mph while still doing those .25 mile intervals. I hope this all makes sense.
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