I ran the workout with the girls I'm coaching tonight, and did a 100-200-300-400 ladder and back down. I should get extra workout points for yelling 'let's go!' 145 times or so. Rather than hang around the track for more miles, I drove over to Illahee Preserve and did the trails for 30 minutes at a comfortable pace, with 6x100 striders at the end on the road. By the end my legs started feeling heavy, I think I'm still shaking Friday's long run out of my legs. supernova glide -- 179
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