Running warm up/down 34:00  3.68 mi (9:14 / mi)
11 min w/up
avg 1:20 jogging during each recovery period (out of 2+ min recovery)
7 min w/dn
Running intervals 12:40  2.0 mi (6:20 / mi)
At Ellison Park with the team.
4x400 before the hills
4x400 after the hills
Slow going - the grass was pretty long in places and it was WET. Wiped out on the downhill portion of the first interval after the hills. So did John, who aggravated a minor injury from Monday (hopefully not turning it into a major injury).
Running hills 5:00  0.5 mi (10:00 / mi)
5 x 1 minute hills. I told the advanced kids that if they all beat me on the 5th hill, there would be no 6th one. Claire edged me out to win it for the team - the kids all made it at least 30-40m farther on this one (and so did I).
Running intervals 2:30  0.39 mi (6:24 / mi)
Had the kids warm-down wind up in one of the flooded fields at Ellison Park. Then it was 6 x 20 second strides (ended up being 25 seconds) where they could go in any direction. The girls stayed on the higher ground, just running thru soggy areas and a few puddles; the boys took off thru the standing floodwater, which got to be about knee deep in the middle. The fun had here made them forget all about the tortuous workout they had just been through.