Haven't written here in a long time, so I'll try and start up again.  Very windy today here in Portland.  Ran 16 X 400 with 100 shag with Kirby.  400's with recovery time for each 100 meter shag went as follows:        

68.0 (44)--67.5 (40)--67.9 (38)--66.5 (42)

67.8 (39)--67.7 (40)--67.4 (39)--67.7 (41)

67.3 (35)--67.2 (38)--67.9 (38)--67.4 (39)

67.5 (35)--67.3 (31)--66.8 (31)--67.0. Done.

400 Average: 67.5 sec.

100 Recovery: 38.0 sec.

 Alternated 400's into the wind, and tried to maintain 68.0 or below.  Workout went very well...now we just need some nice warm, and calm weather to get me in the mood to be excited to race again.