Friday

I ran in the cold dark mississippi river air again. 4 miles, 29:41, ~7:24 pace. The trail go pretty icy in a couple of spots and I almost went down. My gear keeps me pretty warm and I enjoy the fact that I am a little nutty (people staring, etc.). I kept my heart rate to 159 average but it maxed at 181 the last 4oo meters when I was running a 6:30 pace. This felt like a good solid tempo run, no way I could have kept it up for another mile or two. Hopefully, I will be able to bike outside Saturday, the temp is supposed to be around 40. John