I'm making progress.

Wed, 4/15/15-Went to the Y at 6:00 AM.

5:00 on donut track (7:00 pace)
5:00 upper body
5:00 on treadmill (7:00 pace)
5:00 upper body

Tues, 4/14--Went to Westtown School's track at 5:45 AM with the intention of doing 8x150 with 3:00 rest, hoping to benchmark myself against what I did about this time last year.

The target pace was the first two in 22, the second two in 21, the third two in 20, and the fourth two in 19.

Set 1: 22-low, 22-flat
Set 2: 21-low, 20-high
Set 3: 20-mid, 20-low

Running short on time, I decided to substitute 100s for the last two 150s.  13-low, 12-mid.

I'm making progress.