4 Mile Run

Did my long run today at the track. 4 miles. 16 laps. A long way. It took me between 45 and 46 minutes (I had a stopwatch malfunction at the end. I stopped it and then accidently rehit it. My average heart rate was 144. My ending and maximum heart rate was 153. So a good run from the heart rate stand point, but I feel I am running very slow and don't have the umph yet to kick it up. Again today I was dusted by an old man running past me. My next run is Friday. Its supposed to be an easy 2 mile, but I might try to throw in a little speed in it. I dread my 5 mile run next week. The MP3 player sure helped with the boredom today.