Am-8 at liberty. One lap warm up then some strides to loosen up before a little speed which was mile, 800, 800. 7:01 for the mile then 3:10 for the first 800 then the last I pushed hard to stay with Sam and Andy and finished with a 2:50. Lap cooldown and then finished to 8. Happy with the workout overall because I am feeling so much better. Pm-met at Sunnyside and did the va loop with a mile of speed changes on the track when we went passed it. Finished with 4.5 | 