According to the bus drivers sitting in the gloom laughing at 4 skinny, old men trying to break into the high school track for some hot laps…
Warmup: 1.5 mile jog to midlo high. a-skip, b-skip, high knees, butt kickers
The Thang: 5 x 600ish meters @ just under threshold pace w/30 sec recovery
Outro: 1.5 sluggish miles back to the flag. Yikes, that hurt a little. numberama, prayers, out.