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MileSplit travelled to Winona, Minnesota, to shoot a pre-race run with the Winona Cotter High girls and boys program ahead of the Roy Griak Invitational on Sept. 23. 

Check out the highlights from the workout featuring Grace Ping, ranked No. 12 in the Flo50 national girls rankings, and her seventh-grade sister, Lauren Ping. 

Both will line up for the Minnesota State High School League Class A championship on Saturday at St. Olaf College in Northfield. 

The Workout: 

30-minute run:

18 minute (@7 min pace for Grace Ping) + 10 minutes cool down

6x20 pick-ups on grass

6x10-second shuffle recovery