Two weeks out from Millrose, I decided to take advantage of the 50-degree day by going to Hillsborough HS at 11:15 for a workout of 6x150 with 2 minutes' rest (walking 150 meters back to the 150 start rather than jogging 250 meters). The goal was to do the first three in 21-mid and the second three in 20-mid, or 55-second 400 pace.
#1: 19-mid
#2: 19-high
#3: 19-high
#4: 20-low
#5: 20-mid
#6: 20-low
These were faster than I anticipated, despite the patchy slush in lane 1. Two reasons for the speed emerge: 1) I took 3 minutes between repeats (on account of being distracted by a runner on the track who sought my advisement), and 2) I had a decent tailwind.
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