I did a speed workout with my girls today and they did awesome. It was pretty windy with the storm blowing in, but I swear it is always windy in Herriman. We warmed up for 1.5 miles with 4x100 meters striders. The girls actually warmed up a little longer. We did 7x300 meters with 300m recoveries, and 4x600m with 400 recoveries. We alternates 300s and 600s until we got through the 4th one and then ended with 3x300m. :60, 2:09, :61, 2:09, :60, 2:09, :61, 2:29 (700m), :58, :58, :56. Mile cool down after for 8 miles. 7:23 pace for the run. 5:20-5:30 pace for all of our speed. My little girls are getting tough, i was impressed! | 