Couple of speed days and massage

5/6/14 Tuesday: Speed Strength
Warm-up:
   1 mile on treadmill, hops, straddle hops, side hops, skips, high knees

   On the grass outside the gym
   Speed Strength/Acceleration:
   Sled pulls 4x10m heavy, 4x20m light
   Block starts, in spikes, 8x10m

5/7/14 Wednesday: Sports massage!

This massage was great.
Worked out a lot of the pain in the psoas, hip flexors, and chins.

5/8/14 Thursday: Speed Endurance at the Track

Warm-up:
   One lap, hops, straddle hops, side hops, skips, high knees, dynamic stretches

   Speed:
     Build-up sprints on grass 3x40m

   Speed endurance:
      3x(20m build - 80m hold): 100m @ 14.8, 14.4, 14.4 sec

One lap cool down, and static stretches
I need start thinking about the 10 day taper at this point.
Keep up the speed work for muscle memory, but at lower volume.