Previously, tabata'd:
Mountain climbers (22.5,22,22,22)
Pushups from the knees (9,11,10,9)
Leg raises (11,12,12,11)
Plank

Today track workout was the one from tufts I posted about a while ago.
2x100, 60s rest.  These were on a slight hill in a parking lot.  Felt good.
3 min rest
8 set of tabata runs.  These were terrible and killed me immediately.  I split it into two fours with a two minute break and was still dying.
3 min break
2 x 100, 60 s.

Finished out and was really dying.  First track workout of the season.  I felt it.  It hurt.  Tweaked my hip flexor again.  Will be joining a gym soon and then I expect the deadlifts to help out.