good knee lift and an open stride

Sunday, 2-10-13--I did a little speedwork on Westtown School's track: 10x100.  I had actually planned to do 12, but I saw that I was running short on time.  I figured I'd start with 14s, then move down to 13s, then down to 12s. 

14.6
14.6
14.4 (2nd 200 of indoor 400 race pace)
14.4
13.5
13.5
13.6 (indoor 400 race pace)
12.6
12.6
12.4 (indoor 200 race pace)

Despite my heavy, tight legs suffering the brunt of periformis syndrome, I felt good by the third one.  I was relaxed and had good knee lift and an open stride.

I have to decide what the rest of my week will look like.

Saturday, 2-9-13--I went to the Y and did one of my usual routine, this time in the service of a recovery day.

Mile on donut track--7:00
stretch--4 min
Mile on donut track--6:45
lift--lat and fly (4:00)
Mile on treadmill--6:40
lift--arm curl, adduction machine (4:00)
Mile with my daughter (on track)--6:45
lift--leg press, military press

Home we go!