Today I ran 7 miles, the middle 4 in 27:32, which translates to exactly 6:53/mile. That is a quite a promise. I haven't been able to run 4mile tempos since I resumed training at the end of summer, and now I ran it at a very respectable speed. I actually don't recall running 6:53 paced 4 mile tempo ever.

I ran it by the Ohio river on the bike/run path. Even though at places the surroundings are quite industrial, I like that path. It is fairly flat, but not completely. The river is quite nice.