Hardest workout of the year

First of all I was not feeling very hot before I went down do the track. I have a huge knot in my right shoulder from lifting 2 days ago and I am having trouble getting deep breaths in, but my knee was feeling strong through the workout so I was happy with that. Today's workout was a various of cruising paces to sprinting.
 10 jog going back and fourth in the infield
Drills and Dynamic stretching
1mile 5:35
 4mins rest
2x600 with 3mins rest 1:57, 1:48
2x300 55 and 48 with 3mins rest
2x200 37 and 28 and was like a 5min rest to run the 28 because I thought I was done but I was like whatever one more hard on
10min cd in the field
static stretching at home

In the morning I woke up like a true fan at 6am to follow the mens and women Marathons trials on Letsrun.com. Very exciting races. Go MEB ! I need to get me some Sketchers!