8/9/11 (Tuesday) Run

Today I ran 8 miles in 54:34.  I did my usual warm-up mile at 7.5 mph then did 5X1 mile intervals with a 2 minute recovery in-between each interval. I ran each interval at 9.3 mph (6:27 mile pace).  I finished up the last mile starting the mile at 8.1 mph and then increased it .2 mph for the next two quarter miles and then increased it by .1 mph every tenth of a mile thereafter.  I ran the last 100 meters at 9.6 mph.