since I have a wee cold, and it was a bit cold for track, I did short stuff: 3 x 200 @ 40, 2R...7 x 200 @ 44, 1:45R...2 x 150, first half of each @ 53 - 200 pace, second half @ 32 - 200 pace. From what that feels like, I think if I focus i could run a 32 - 200 which I've only consciously done on a track in colorado where I knocked out about 6 of them....thin air.
running strength conditioning (am core and stretch) 25:00 
running45:00  shoes: adidas adizero rc
24 second laps on the 19 per. something like 6m-2r-7m-1r-3m. ok considering track traffic tight turns and the almost unbearable HEAT! The track used to be the coolest part of the building, now its a new hotbed of heat training.
running strength conditioning10:00 
lunges, med ball throw, sidekicks and short sprints in snow to work out the tightness of running in a squirrel cage
running (indoors wood floor) 10:00  shoes: inov-8 talon 212