3/14/12 (Wednesday) Run

Today I ran 12 miles in 1:31:42.  I ran the warm-up at 7.5 mph for .5 miles and then completed the rest of the first 4 miles at 7.6 mph.  Then the next 4 miles I ran at 7.8 mph, then the next three miles at 8.0 mph, then the last mile I ran the first 200 yards of each quarter mile at 8.0 mph and the last 200 yards of each quarter mile at 9.0 mph, running the last .15 miles of the mile at 9.6 mph.