I got up early and grabbed a medium coffee at DD then went over to North Andover Middle School and did a track workout similar to the Keenyans over in Swanzey. After a 30 minute warmup (nice and easy) I jumped on the track and did a mile worth of strides (backstretch and homestretch) then started the workout. I ran 1 x 800 in 2:28 (73/75) took a 800 rest/jog then did 4 x 400 (78/77/76/75 with 400 recovery between each) and after another 400 rest did 4 x 200 in 36/35/34/34 with a 200 jog/rest in between. Warmed down with 30 more minutes of easy running on grass.
I am very satisfied with the effort and feel I had at least 6 more seconds in me for the 800 time trial. It would of been cool to do the workout with someone. The conditions were decent but cold.