Before the group run - on the treadmill, I ran:
10 minute warm up
3 x 3:00 @ 10.2 mph/0.5 incline, with 1:00 rest between
I timed this run to end 5 minutes before the 5:30 group run from Avid Fitness. It was an easy 40 minutes in the beautiful evening.
15 minute warm up from home to the track
5 X 200m at a fast pace, not timed. A 200m walk between each
1k cool down
A stellar day today, the sun was shining brilliantly; the sort of day that makes you glad you're alive.