12/2/11 (Friday) Run

Today I ran 12 miles in 1:28:00.  I did my usual warm-up mile to 8.1 mph then ran at 8.1 mph for the next 5 miles.  I then increased to 8.2 mph for three miles, then to 8.3 mph for two miles, then began the last mile at 8.4 mph and increased as usual, finishing the last 100 meters at 10.5 mph.