Notes
Went and ran with the group at Fleet Feet Lawrenceville. Second run of the day and I didn't have much time, since it was 6:05 pm and I needed to be home no later than 7:00 pm. Because of that I only did one loop instead of two (which is all I could do at that pace anyway.)
We did what they called a tempo run, but it was closer to what I would refer to as intervals, "On" was at 22 min 5k pace or right around there, and "off" was an easy pace. I went out with the fast group and kept the two of them about 20 yards out of my reach the entire time. I was still very pleased with that since even with the slower recovery parts brought in there we still kept a pace under 7:30 until the last couple tenths.
Very happy with this run :)