Eventually, once I figure I'm back up to 100% of my pre-hamstring injury speed, I'll stop prefixing these posts with "Hamstring Treatment".
Tonight was the first speed work session at the indoor 200 m. track at Thompson Arena in London. We did 7 repeats of 400 m. (with a 200 m. jog break) followed by 2 repeats of 200 m. each. Add 2 miles total for warm up and cool down, and we ran a total of about 5 miles.
Again, I learned that I simply don't have the speed I had in early November. My typical 400 paces were at 1:50. Here were my splits for the 400 m. "speed" laps:
0:52 (200 m.)
0:53 (200 m.)
Looking at what I was able to do on June 14, 2011 at our _first_ speed work session in the summer, Johnny had us doing 600 m. repeats and my average time was 2:21. So, if they had just been 400 m. repeats, I should have been in the 1:35 time frame. And looking at my Parloff Relay times of July 15, 2011, I was around 1:30 for 400 m. So I have a long way to go to get the muscle back up the that sort of time (and that was at the _start_ of speed work last summer)!
On the plus side, though, I didn't feel at any time that I was going to re-injure the hamstring.