My last track workout was over a year ago (Feb of 2013) and I was definitely feeling like it had been that long when I stepped on the Phillips Andover track yesterday.
If I want to run the USATF NE track 5,000 I really need to do some quicker stuff. The mountain racing is great for endurance and strength but doesn't help leg turn-over.
Dan and I shuffled up to PA and then did a mile with strides before heading into the workout of 6x400 (8x400 for Dan). We alternated leading and took a 200 rest. The wind was in the 15mph range and temps were mid-80s.
With rest of:
Dan finished with a 77 and 76 so I must have been holding him back.
That hurt a lot more than I recall a short workout like that hurting. It may not have been much but it is a starting point and way better than nothing at all.