found a back way to Greenfield Jr High's track so the warm-up is 8:30 which is only 2:30 longer than what it was in Washington. I ran 8 x 400 with 200 active recovery. The start of the run wasn't bad but it started heating up fairly fast. I should have got up at 5 instead of 5:30 but we spent all day with the movers and then all evening unpacking boxes so I was REALLY tired.
work out: 8:33 warm-up...then 8 x 400... 1:47.6 (1:24.5), 1:48.8 (1:19.0), 1:50.8 (1:19.5), 1:50.6 (1:21.8), 1:49.4 (1:27.8), 1:52.0 (1:27.8), 1:48.9 (1:32.7), and 1:56.1 (1:42.1). cool down was 9:22.3 (+0:17.8 sec to make up for the metric track). after arriving home I added 1:12.7 to round out the mileage estimate). I am really excited to find out that I have a track to run on relatively close. It would be farther to get to the Highland HS track unless I drive.