12/6/11 (Tuesday) Run

Today I ran 6 miles in 42:31.  After my usual warm-up mile I ran 11X300 meter intervals at 9.6 mph and 1X400 meters interval at 9.6 mph with a one minute recovery in-between each interval.  At the end of the intervals I ran for .25 miles at 7.5 mph then at mile marker 5.15 increased it to 8.1 mph and then increased the rest of the final mile as usual, running the last 100 meters at 10.6 mph.