AM: 1.5 mile warmup with Dow, Rick, and a couple others. This is the first time I've run with them, but they've been trying to get me out for a while. Great plyometrics routine to get loose. The workout: 2 x 200 (sprint), 1 x 600 (5k pace), repeat 4 times total, then 2 x 200 to finish. I took the first one and ran the 200s at mile pace, but realized that wasn't the workout to help me, so I switched them to sprint efforts at about 90-95%, and focused on form. The 600s stayed at at mile pace: 1:56, 1:52, 1:52, then 1:45. The intervals seemed fast, but this group waits for everybody to finish and do a 200 recovery before going again, so I used it as an opportunity to work on sprint speed especially in the 200s. Overall, lots of fun and supportive. | 