How do I use Apple Hardware Test on a Mid 2010 macbook pro?

This MacBook is now running Mavericks 10.9.1

This makes it so I can't update the firmware to use Apple Hardware Test within OS X internet recovery as discussed in this article:
http://support.apple.com/kb/ht4904

Holding down "D" at boot does nothing

Holding down Option + D gives me Apple Hardware Test that can't be run because the firmware isn't updated and can't be updated because the update can only be applied to systems running Mac OS X 10.7.2