2/17/12 (Friday ) Run

Today I ran 17 miles in 2:08:17, hitting the 15 mile mark in 1:53:39 and the 16 mile mark in 2:00:30.  To get through it psychologically I divided it up into 3 sets of five miles.  With the first 5 miles I ran at 7.6 mph until mile marker 1.75, then 8.1 mph until mile marker 3.75, then 8.6 mph until the end of the fifth mile.  I then repeated this for the next five miles.  Then for miles 10-11.75 I ran at 7.6 mph, then at 8.1 mph for miles 11.75 to mile 13.0, then the 14^th and 15^th miles I ran at 7.6 mph for .75 miles and 8.3 mph for .25 miles.  I then decreased the speed to 7.6 mph for .25 miles then increased the speed to 8.1 mph for one mile, then ran at 7.6 mph from mile marker 16.25 to 16.75, then increased to 8.3 mph and ran the last .15 miles at 9.6 mph.