I had my first real track workout in forever today. I didn't think I was going to get out and run, but decided to after fiddling around on the computer for an hour or so (also eating lunch). Here's what I did:
1600, stride the straightaways on the second 800
High knees (fast, slow)
A skips, B skips
4x800, 100 active rest in between
On each 800, sprint 100 at some point (fartlek)
And I stretched. Since I'm in my second base building mesocycle and I'm starting to incorporate more serious intervals (instead of just concentrating on form), I wanted to get back on an outdoor, 400 meter track. The 11-lap-to-a-mile indoor track at the gym was making me crazy, and I don't want to run on the treadmill. So outdoors it was, off to good ol' Clearwater High. There was some snow and ice on the track, but the temperature wasn't too bad, somewhere right around freezing with very light wind (6 MPH).
In summary, the workout was awesome, and I'm so glad that I got out of the house for an afternoon workout. It was totally worth it.