Florida heat...yeah, lovely! GLC, I normally do more biking in the summer, but this year I ran all summer to prepare for the peak. Trust me 18 miles in July & August heat in humidity makes you feel awful and SLOW! IT is MUCH better now.

Did 3 miles today, 1 mile warm up and then 6 one minute intervals (with 1 minute recovery) of "speed work". Then a cool down, so 3 miles total. So essentially I just RAN for a minute at what ever may body could do. Ended up they were about 8:15 - 8:30 min mile pace. I, too, am very slow and just got to where 10:15-10:30 mm is comfortable, a real 10 mm for very long is not doable. But I really want to get closer (or under) 2 hours for my half marathon this year...we shall see.

Heading up to St. Augustine shortly for the MS Bike Ride this weekend. Like I said before I have hardly been on the bike...slow and steady that is me!

K