Notes
Tried to simulate 4:30/mi pace for 200m on the treadmill based on Jack Daniels's schema. So it was actually 2 x 4 x 33-34" @ 11.6 mph with a 4.0 incline. 15' rest between sets, 30" rest between intervals.
Very encouraging, though it's hard to tell how accurate that schema was. I do feel optimistic about my potential now that I'm getting stronger. Perhaps that was the missing piece. In any case, this one felt easy.