3/23/12 (Friday) Run

Today I ran 21 miles in 2:38:07, hitting the 20 mile mark in 2:30:28.  I ran the first 3.5 miles at 7.6 mph; then the next .5 miles at 8.1 mph; then the next .5 miles at 7.6 mph; then the next mile at 8.1 mph; then the next 3.5 miles at 7.6 mph; then the next mile – which would be mile marker 9 – I ran at 8.7 mph; then I ran one mile at 7.6 mph; then the next 3 miles at 8.7 mph; then the next two miles at 7.6 mph; then the next two miles at 8.7 mph; then the next mile at 7.6 mph; then the 20^th mile I increased by .1 mph each quarter mile and ran the last .15 miles at 9.3 mph; then I ran the final mile at 7.5 mph but at mile marker 20.85 I ran at 9.3 mph and then at mile marker 20.95 I ran at 9.6 mph.  This was a very tiring run but I recovered quickly.