12/9/11 (Friday) Run

Today I ran 16 miles in 1:57:08.  I ran my usual warm-up mile to 8.1 mph then ran the next 3 miles at 8.1 mph then increased it to 8.3 mph for the next four miles and then 8.3 mph for the next five miles.  The next mile I ran at 8.1 mph, then the next ½ mile at 8.2 mph, then the next ½ mile at 8.3 mph, then increased the final mile as usual, finishing the last 100 meters at 10.6 mph.