total time goal 1:57:58. plan was warm-up 5 minutes then 9:10 to 9:15 pace through 7 miles then 9 minute pace for anotehr 4 miles then as fast as I can go for the last 2. wasn't sure what to expect. splits 9:29, 9:08, 9:11, 9:10, 9:11, 9:09, 9:12, 8:56, 8:57, 8:58, 8:57, 8:52, 8:48. I felt really good about this work-out. I am going to move up to 45 miles total this next week and then hang out there for awhile. I won't go beyond that amount of weekly mileage until I start training for a marathon.
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