I just started college and am a little lost without my xc and track from high school! But I'm beginning to breach the long-distance scene, which is fantastic!
Speed in the afternoon, 6 sets of a 400 and a 200. The first two were at 1:38, 49, then I warmed up a little more and did the next 3 at 1:30, 45. The last one was 1:25, 38. I was glad because I improved each time.