Today I ran 14 miles in 1:46:43. I did the warm-up mile and then ran until mile 2 at 7.8 mph. I then decreased to 7.5 mph for the next two miles, then increased to 7.8 mph for the next 4 miles, then 7.9 mph for the next mile. Then I increased to 8.0 mph for the next .5 miles, then 8.1 mph for the next .5 miles, then 8.0 mph for the next 3 miles. I began the final mile at 8.1 mph and increased as usual, finishing the last 100 meters at 9.6 mph.
I was sick yesterday with the stomach flu and though much better today, I am still recovering and did not have the energy to sustain a faster running pace.
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