I wouldn't go so far as to recommend this to anyone because the stop-and-go nature of the workout is almost dizzying. You end up looking at your watch a lot...especially early in the workout...and I'm not yet sure if there will be any benefit to running/walking at this sort of effort level. But so far...it feels very good...and I'm starting to notice a few good responses. We'll see.
PM - BHS track - with the Hyannis RR's group - ~2mi easy up, then pick-ups of 1,2,2,3,3,2,2,1 w/walking regrouping recoveries. Another good turnout. Everyone looked pretty good. Paces ranged from ~6:30 per mile to 8:00 per mile. Kind of warm. I was dead tired.