Last speed workout in July

This workout including 2 miles warm-up, 2 2-miles repeats and 2 miles
cool down. Total of 8 miles.  Though I felt I was slow, the pace was still ok.
And I ran most of the time by myself, except Jack dropped out and all
others are faster than us. It puts my monthly mileage over 150 now. The
splits are the following:

Split	Time	Distance	Avg Pace
Summary	1:12:17.2	8.41	8:36
1	8:21.2	1.00	8:21
2	8:05.6	1.00	8:06
3	8:22.5	1.00	8:22
4	8:05.5	1.00	8:05
5	8:49.1	1.00	8:49
6	8:54.1	1.00	8:54
7	8:59.0	1.00	8:59
8	9:09.0	1.00	9:09
9	3:31.2	0.41	8:40

Seems like I can run 50 miles per week.

Completed another 9 miles(close to 9 miles)  today.
I thought I was weak and did not want to run at the beginning.
I am glad that I finished strong. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:23:32.6	8.82	9:28
1	9:57.4	1.00	9:57
2	10:03.6	1.00	10:04
3	9:33.2	1.00	9:33
4	9:37.6	1.00	9:38
5	9:38.7	1.00	9:39
6	9:37.3	1.00	9:37
7	9:02.8	1.00	9:03
8	9:11.9	1.00	9:12
9	6:50.2	0.82	8:20

In order to finish the 150 miles goal, I ran everyday for the 

past 7 days.  Here are the list:

07/23/13	6
07/24/13	6
07/25/13	7
07/26/13	8
07/27/13	7
07/28/13	13
07/29/13	9

Total of 56 miles. So 50-60 miles is doable if I don't run too fast.

Another 13 miles Sunday

So I am only 15 miles away from the monthly goal of 150 miles.
The weather is so nice now, I would run more if I don't have other
activities at 10am. But still I need to protect my knees, if possible.
Here are the splits:

Split	Time	Distance	Minutes per MileAvg Pace
Summary	2:01:43.2	13.00	9:22
1	10:08.7	1.00	10:09
2	9:41.9	1.00	9:42
3	9:43.5	1.00	9:43
4	9:58.1	1.00	9:58
5	8:57.5	1.00	8:58
6	9:20.5	1.00	9:20
7	9:20.4	1.00	9:20
8	9:19.8	1.00	9:20
9	9:10.3	1.00	9:10
10	9:16.3	1.00	9:16
11	9:07.9	1.00	9:08
12	8:47.1	1.00	8:47
13	8:51.2	1.00	8:54

Weekly Saturday Morning Run

Changed to 7 miles today. Will start 18 week Marathon
training beginning next Saturday(August 3rd).
Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:01:36.9	7.27	8:28
1	8:42.5	1.00	8:43
2	8:16.7	1.00	8:17
3	8:34.5	1.00	8:35
4	8:32.7	1.00	8:33
5	8:14.4	1.00	8:14
6	8:13.6	1.00	8:14
7	8:29.3	1.00	8:29
8	2:33.1	0.27	9:18

Why my PC was ok when I ran with someone else?

One step closer to monthly goal

Completed an easy 8 mile run this morning. Then only
35 miles away from 150 miles goal.  Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:17:40.5	8.01	9:42
1	9:47.9	1.00	9:48
2	9:49.8	1.00	9:50
3	9:25.8	1.00	9:26
4	9:46.2	1.00	9:46
5	9:36.5	1.00	9:36
6	9:26.3	1.00	9:26
7	9:56.4	1.00	9:56
8	9:47.1	1.00	9:47
9	:04.7	0.01	8:45

I learnt from some running forum that we should run slowly to

build muscles. And this pace should be good enough.