long intervals with cool down then short intervals in between. Got attacked by red ants during warm-up drills. Side note: after my race the other day I was thinking how cool it would be if the 3 girls who beat me came to our training sessions. I think it is so beneficial to train with people who are faster than you so that you push yourself more. I also think knowing how people run/race gives you a bit of a competitive advantage. This morning the girl who won the 5k on Saturday (and ran 2:30 faster than me) was there!!! Now, I didn't run with her but I hope she keeps coming so I can try to push myslef to close the gap between us:)