3/30/12 (Friday) Run

Today I ran 23 miles in 2:57:59.  I ran the first five miles at 7.5 mph and the next five miles at 7.6 mph, though starting at the end of the first mile, and every other mile thereafter, I ran the last ¼ mile at 8.1 mph. Then miles 10.0-11.5 I ran at 8.1 mph, then miles 11.5 through 15 I ran at 7.7 mph, then miles 15-21.5 I ran at 7.8 mph and the last 1.5 miles I ran at 8.1 mph, though the last .15 miles I ran at 9.0 for .10 miles and 9.6 for .05 miles.