Ran speed workout with the XC team for nike. 1.5 miles easy warmup then 12x~200m hard with ~200m recovery. We were on a grass field so the distance was close to 200m. Dad has us run pretty hard 29-34 seconds per intervel.
I ran with Dad, Matthew and Ben today for a 10 mile progression run. We ran from our house around the greenbelt. For the last 3 miles, I pushed the pace hard and was running at 6:00 pace or faster! I pulled away from the others and it felt good.