PM - BHS track - with Hyannis Roadrunners group - 2mi easy warm-up, then pick-ups of 2,2,4,4,2,2mins with generous walk/stand recoveries...paces in the group ranged from just under 6min pace to just over 8min pace...I loped along at ~7:30 pace.
Afterwords...5 x 100m in ~18secs each, with 2-3min walking recoveries. A little company helped. Paul Pirundini joined me for 1st two reps and John Martin jumped in for reps 2-5. Still feel like a clod. Not much improvement.