Really wanted to see if I could run "long" today. The formula is usually that your long run should be no more than half your total miles for the week up to that point. I had about 15 miles before today, so I figured I'd like to go about 7.
It was cold, so I went to the gym, plugged in my CD player so my book could keep me company, and set out on a long, slow run. I started slowly, found that I felt good, and slowly increased the speed so that by the time I was finished 72 min. later, I'd done 7.22 miles. That's a 9:59 pace, perfect for a long run. That made my mileage for the week 22.9 miles.