Some recent workouts:
4x400 w/ 400 jog rest/walk. 63, 64, 63, 57. (was extremely windy and was drizzling when I ran this a week ago).
300's that gradually increase in speed+400 x3. 100 walk in between 300's, 400 walk after 400 then proceed to next set.
48, 47, 45, 63. 47, 46, 44, 63. 48, 46, 44, 62.
600, 2x500, 3x400, 4x200. 200 walk after 600, 300 walk after 500, 100 walk after 400, 200 walk after 200.
94, 81, 82, 63, 64, 63, 31, 30, 28.
8x300
46, 45, 45, 46, 46, 45, 45, 44 with slow 150m walk between reps
PR's:
54.5 for 400 (ran this a month ago after 2 months of running once a week, and when I had bronchitis)
2:00.31 for 800 (ran this late May last year)
4:45 for 1600 (ran this late March last year)
All run in Nike Free 3.0's and on a dirt track. I may run an indoor all-comers meet next week, so I want to know what I could possibly hit.