Speed workout (track training)

I am now starting to add speed training to my workout routine. I know I should be doing more of this, but I've basically been cheating and counting basketball as my interval training. I also will often run suicides and time myself after playing, etc. But I know dedicated speed training will be good for my overall fitness and race performance. So, I went to the track yesterday and here are the times I came up with:

40-yrd dash: 5.56 seconds*
200m: 0:32.4
400m: 1:08
800m: 2:41

*Note: I was wearing long distance running shoes for my 40-yd time. I will try again in cleats to see if it affects my time.

This was a good start for getting a feel for my speed. I found myself noticing whether or not I am up on my toes or rocking on my heels, things like that. It also teaches my muscles to give more output when they are feeling maxed out, full of lactic acid and screaming to quit. I think I'm going to enjoy this aspect of training, at least a couple times a week. I'll find ways to improve on the times above. My body had some similar "post-race" symptoms of back pain and the like, so I can tell it pushes me to the limit when I am racing against the stopwatch.