3/13/12 (Tuesday) Run

Today I ran a total of 10.5 miles.  I ran the first 7.5 miles first thing in the morning, in ~ 56:20 (the machine turned off when I was almost done so could not get a 100% accurate time).  For this run, after my usual warm-up, I ran 20X200 meter intervals at 10.0 mph with a one minute recovery jog at 7.5 mph in-between each interval, then ran the last mile as a cool-down mile at 7.5 mph.  

Then I ran another 3 miles after work in 24:36.  I ran outside and just wanted an easy run.

Why, might you ask, am I running for a second time on a day I already had a hard run?  The answer is simple.  I want to improve my marathon time.  Getting by on 50 miles for overall weekly mileage last time was very good, but I can do better.  To do so, I must add more mileage.  I am not planning to run the 100+ miles per week that many marathoners put in, but I do want to increase this.  And it is possible to do it just as I did it today, you just make sure if one is a hard run the next is an easy run.  I also need to acclimate to the outside run for the races.