Today I ran 24 miles in 2:55:43. After warming up to 8.1 mph by the end of the first mile, for the next 4 miles I ran at 8.1 mph. Then I ran at 8.8 mph for miles 5-8. At mile 9 I decreased it back to 8.1 mph for the next mile and then at mile 10 I increased it to 8.3 mph for the next 1.5 miles. At mile 11.5 I increased it to 8.6 mph, then to 8.8 mph at mile 11.75, finishing the last 200 meters at 9.3 mph. For the second 12 miles I ran miles 12-17 at 8.1 mph then I increased it by .1 mph for every mile therafter. I did increase the speed in the last half mile, but less than usual. This averages out to a 7:19 mile pace. I was happy to have shaved a little time off of last week's time.
Normally, I do not look forward to tapers. But this one that starts next week will be a welcome relief.
Normally, I do not look forward to tapers. But this one that starts next week will be a welcome relief.
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