We did one hard mile, 8 min rest, then 8 by 200 w/ 2 min rest, and 5 min rest after one in the middle. I ran the mile in 4:21. I went out in 48!!! That's 4 flat place!! Holy crow. Then I was at 1:39 after two laps, and 3:26 after four laps. I FINALLY got that mile/1500 PR that has eluded me since I ran it in 2013 as a 16 year old. Now, if I had people to run against, flats to wear, and had raced, I think right now I'm in 4:10-4:12 shape at sea level. Not bad to be that fast off of just strength. If my 5K doesn't go well in San Fran, I definitely will plan on training for the Robby mile in late April. Sadly, afterwards I felt like garbage, but it was because of the fieldhouse air. I felt nauseous and like I was being stabbed in the trachea. Possibly my worst fieldhouse breath I've ever had. So I needed over 10 minutes rest after that (and not cuz I killed myself on the mile). Then I did the 200s in 29ish, the last two on my own. With that much rest and people to run with they are pretty much cake.
I skipped lunges and squats today because my patellar tendon still hurt a little after the run.