3/7/12 (Wednesday)

Today I ran 11 miles in 1:24:42.  I warmed up for .5 miles at 7.5 mph, then ran the next 4.5 miles at 7.6 mph; then increased to 7.7 mph for four miles; then 7.8 mph for the remaining 2 miles.  However, for every other mile, beginning at the end of the second mile, I ran the last .25 miles at 8.5 mph, also doing this at the end of the 11^th mile, but ran the final .15 miles at 10.2 mph.