am--5 Nice morning for a run. We did a 15-minute VO2 test. I made it 3554 meters. Feel OK about that. Feel better about the fact that it's my little girl's bday. Happy birthday, little Z.
am--6 Did some VO2 fartlekish stuff--30 on, 30 off. I thought 20 reps would be pretty decent, but we kept hitting our distances and feeling pretty good. We did 40. These workouts @ a faster, specific pace but not redlining are encouraging. They're hard, but the benefits are perceptible.
am--7.25 Parkway loops again. We had a nice pack of girls on the first loop. The pick-up was nice until Stoner left everyone in the dust on the hill. But, oh well. We regrouped at the top and hit a second loop w/ the level 3 girls. They all pushed out of the comfort zone. Ali really hung in there today. It's pretty fun watching these girls run and enjoy it.
am--4.25 A little shorter warm-up and a smaller group today. We ran Mustang Pass to the savanna and flipped it. Nice run, but it was already pretty hot.
