9:40 mile

Did a ten minute warmup on the bike, and then ran a fast mile for me at 9:40. I had to go teach at a conference and a snowstorm was coming in so I had to be quick. Otherwise my plan was to do a two mile run, but already snow was falling. Heart rate was 169 at the end and I was sweating. I think I am going to try to run four times a week, doing one long run where I add a 1/4 or 1/2 mile each time running at a slow pace, two easy two to three mile runs, and one fast mile, each time uping the tempo.

Oh, and when I came home from the conference, I shoveled snow.