Today I ran 24 miles in 2:56:39. My goal was just to come in under 3:00:00. I ran the first 12 miles as usual for Friday, which is I warmed up to 8.1 mph by the end of the first mile then ran to mile 4.75 at that speed. At that point I increased it to 8.6 mph for 1.25 miles, then had a .5 mile recovery at 8.1 mph, then ran at 8.6 mph for 2.5 miles, then did the next mile at 8.1 mph, then the next 1.25 miles at 8.3 mph, then at mile 11.25 I increased it to 8.6 mph to finish out the 12 miles. The second 12 miles I ran through mile 6 just as I did the first 12, but then decreased it to 8.1 mph until the end of mile 8, whereupon I decreased it to 7.7 mph for the next 3 miles, and for the last mile I increased it by .1 mph starting at mile 11 and every .25 miles there after, finishing the last 100 meters at 8.6 mph. This averages out to a 7:21 mile pace.
So you might notice that I talk about the "first" 12 miles and the "second" 12 miles. Though the treadmill will not let a person run the whole distance (has a time limit), I obviously can break up a run however I like. I find it helpful to at least break it in two. 24 miles, psychologically, is tough. But I have run 12 miles many times before. And I always like getting to the halfway point : )
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