I'm loving a new plyo exercise: single leg leaps starting in lunge position with front leg on a 12 inch high step.
Concentrating on leaps, ab/adductor work, hams, quads, upper body, and cleaning my house.
Saturday, I'm planning on doing some negative-split long sprints. Unlike running 90-100%, these are safer.... because I can run the first 200m at 70% effort and the second 200m at 95% effort and the second 200m will only be a few seconds faster (hopefully). So, I can put out nearly full effort and not be sprinting fast enough to risk injury. I'll be shooting for repeats of 35/30 ... or something.