Today I ran 7.25 miles in about 50:00. I say "about" because I did not record the 7.25 mile time but did hit the 7 mile mark at 48:09. I was very happy with that. I did 7X1000 meter intervals with a one minute recovery in-between each. I did the first five intervals at 9.6 mph. The sixth I ran at 9.0 mph but finished the last .12 at 9.6 mph. The seventh I also ran at 9.0 mph but with .25 miles remaining I increased it to 9.3 mph and then finished the last .12 at 9.6 mph. I recovered for .20 miles at 7.5 mph then increased it at the 6.5 mile mark to 7.7 mph, then to 8.1 mph at the 6.75 mark, then gradually increased the speed until I finished the last 100 meters at 10.5 mph.
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