Running race 30:52 5.0 mi (6:10 / mi) shoes: NB 1400
Hardest run I've done this year: 2 miles on, 1 mile off, 2 miles on. Did the first 2 miles in 11:47 (avg 5:53/mi); mile off in 7:21; second two miles in 11:44 (avg 5:52/mi). Can't go too much harder than this.
Running30:00 [3] 3.91 mi (7:40 / mi) shoes: NB 1400
Started off at 7.0, increased .1 mph every two minutes; last 10 minutes, went up .1 mph every minute.