Did 4.5 miles last night on the treadmill. Oddly enough, it was cold enough outside that I ran the whole thing without needing to turn on the fan and I was running pretty hard! (our treadmill is in our unheated garage).

It was my 'speed workout'. 2X1600 at 9:28 with 800 in the middle at an easy jog (did that at 11:20). Warm-up and cool-down made up the rest of the 4.5 miles. Holding 9:28 for a mile was pretty tough but I managed. Hard to imagine that's 'slow' for many!!