Notes
I knew right from the start that this was going to be a great workout because the first warmup mile was at 8:28. Usually I'm running 8:50-9:10 first mile. I was prepared to run on the road because usually the track has a soccer game going on, but today it was clear, so a nice bonus as I really wanted to run the track.
I did 6 x 400 with 400 rest, 1 x mile, 400 rest and 4 x 200, 200 rest. The 400's felt easy and legs felt great. The last 200 of the mile I tightened a bit, but not as bad as I usually do. Left hamstring was pulling a bit during the 200's, so I was careful not to overtrain. finished off with 6 x 100 meter eccentric strides.
Splits: 400's: 88, 85, 84, 84, 84, 83. Mile @ 5:46, 200's: 41, 40, 40, 40.
A few more workouts like this and I'll be ready to pop a fast 5/10K. :)