Good pace for morning run. Plyos. 20 min//2.5 mi Awesome workout at dirt mile. Great weather, great run, great group :) 4x4:30 faster than 5k to start and finish, and slower than for the middle. Coach's reminders on high knees and quick steps made a big difference! Also every mile got faster as we went, now we know we can do that in our races. 60 min//7.5 mi Icing heel!! (That's for u Ry;)) Ps happy birthday to Gracie! She killed it today. And cool story she prayed for rain on her birthday and it did so happy day | 