Reeeeeally bad track workout.  Showed up planning to run 400,2x200,4x100,8x50 with rest of 3,1.5,.75,.5 minutes for each distance.  Given how I've been running the past few times, this should have been very doable.

When I got there, my hamstring was aching from yesterday (Mixed Nuts tryout...more to be said on that, but not here), it was cold enough out that I couldn't loosen my leg, hip or back and I just generally felt shitty.  I ended up getting in a 400 at 1:10, which is a) slow and b) slower than a 400 I ran at the END of a workout by 8 seconds.  Ridiculous.  Anyway, the run overall was

400, 3 min
200, 1.5 min, 200, 3 min
110,45s,110, 3 min, 110, ~2 min, 110

I overall felt terrible today, with poor form on the back swing of my leg (tightness in my hip flexors and back), bad traction (a sprinkling of rain had slipperied up the track) and bad breathing (my chest hurt early and often).  That said, the last two 110 felt really good, I could feel myself lift up onto my calves and bring my whole lower kinetic chain into play and I thought I had good speed coming through them.  My turnover rate improved when I paid attention to it, as well.

More work to do,
~#28