This morning I threw my back out shoveling snow, but I was bent on going for a run anyway. 6 painful miles. I started out at doing a slow shuffle at about a 9:30 pace. After about a mile things actually started loosening up and I sped up a little. Still did the 6 miles in a 8:15 AP pace in the snow, slush and ice. Probably should have taken the day off but what the hey...
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