more rigorous

Friday, 2/15--went to the track at 5:55AM to do some 100s.  Decided instead to warm up and stretch.

Thursday, 2/14.  Went to the Y at 5:45 AM for a little work.

3/4M on donut track in 5:00
Stretched for 4:00

3/4M on track in 4:55

lat and fly machines (4:00)
3/4M on treadmill in 4:58
adduction and leg curl machines (4:00)
3/4M on track in 4:45
military press and leg press machines (4:00)

Went home.

Wednesday, 2/13--took off entirely.

Tuesday, 2/12--I bagged the hillworkout today in favor of a little speedwork at 5:45 AM on Westtown School's track: 8x100. I had actually planned to do 10, but I was short on time. I figured I'd start with 14s, then move down to 13s, then down to 12s.
15.2--oh my that was slow.  My legs were asleep.
15.1--still having problems waking up
13.8
13.6 (indoor 400 race pace)
13.6
12.8
12.7
12.5 (indoor 200 race pace)

I figured it would be more challenging running fast in the morning, but I still expected my times to mirro or those of my last sprint workout.  That'll just have to be my goal for next time.  I am still suffering the brunt of periformis syndrome.  More warm-ups need to be more rigorous.