Today I ran 18.64 miles in 2:18:38. I did my usual warm-up mile to 8.1 mph then ran the next five miles at 8.1 mph, then ran the next 7 miles at 8.2 mph, then the next 3 miles at 8.1 mph, then the next mile at 7.5 mph, then the next ½ mile at 7.7 mph, then the next ½ mile at 7.9 mph, then started the last mile at 8.1 mph and increased as usual.
The reason for running a 30k (18.64 miles) today is that it is my friend's birthday. A month ago he started putting together running a 30k for his birthday. Unfortunately, by the time his birthday came around today, I was the only one that was not injured and could make the full distance. Rather than doing less miles, I just thought that as a tribute to our friendship it would be nice to do this.
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