Moved workouts to the Track

So it's early November, and the high school cross country season is over now, so I'm on my own. I've started doing more track workouts now and stepping up the intensity. I haven't been thrilled with my times so far, I thought I might be running a little faster after running cross country for a couple months. I think I just need the intensity of running against the stopwatch on a track to start pulling it together. I did do a decent 800 workout last night, 3x800 in 2:32,2:33,2:38. Those times are similar to what I would run a few years ago, so that's not too bad. I'm going to run a 800 weekend after next for time, so that will be a good indication of how the 1000m training is going, and whether breaking 3:00 is realistic. I did a 2:16 in practice about 4 years ago, and last year ran a 2:20 before I pulled my hamstring, so somewhere in that region is what I'm shooting for. A 3 minute 1k is 72 pace, or 2:24 for 800. It won't be easy.
My shoulder is hanging in there, but the pain is still there a little bit, and I tried to throw the jav the other day, but between the shoulder and right hip it's still a no-go. I'm going to a chiropractor for my neck,and it has improved a bit, I need my neck to be better before I can high jump again. My hurdling and long jumping feel great, I'm still confident I can match or exceed my marks from last winter in the pentathlon.