I did two fast 'feel good' 400s, not really attempting to train, but just testing my speed. It had been 12 days since I ran. So, I put the spikes on and took flight. I felt good and light.
600m warmup on grass, stretches, drills
saucony spikes on
2 x 400m - 58 (28.5/29.5), 60.5 (29.5/30.5)
100m strider - 14
The first 400m, although not 100%, left me whipped, lungs burning and pumped. I walked 800m in between, close to full recovery. It was hard but not bad considering the lack of sprinting.
I need to get in the pool, on the bike and do some cardio. I've also been neglecting my leg resistance exercises. But, I have been doing upper body.