I started off the 3quarter leg of the DMR, ran ok race, handed off at 3:18, then came back a half hour later and ran a quarter in 56.5 (third leg of a 4x400m relay).
Went to outdoor track and ran some pick ups just to loosen up, then ran 4x200m at about 30sec pace, with about 45sec rest. jogged down 1mile. felt really slow and heavy (ate too much for christmas dinner).