1/27/12 (Friday) Run

Today I ran 18 miles in 2:18:04.  I ran most of the first 16 miles at 7.8 mph with just a few times going up to 8.3 mph and 8.6 mph to employ fast-twitch muscles and make-up some time.  At mile 17 I decreased it to 7.5 mph then at the beginning of mile 18, I increased it to 7.6 mph and increased by .1 mph after each quarter mile, running the last 100 meters at 9.6 mph.