PM - BHS track - w/group - 2mi wu very easy, then 8 x 90secs, w/90sec walking, standing recovery. Runners were to run pick-ups at ~3K race pace...pretty hard. Great turnout...maybe 25 runners...~5:30-8:00 pace I ran pick-ups at 7:30-7:40 pace.
After group run...did the following alactic endurance workout:
2 sets of 4 x 15-20secs @close to 100% with recovery of ~2mins, recovery between sets of 5mins. After a few warm-up "sprints," setlled on 100m pick-ups. Took me 18-19secs to do each one. Felt brutally uncoordinated.
Then...20mins in steam room at F500
Inspired by this video: