Speed and Strength

I am going back to my running roots and trying to do more speed and strength workouts. The Saying "I wish I knew back than what I know now" means a lot to me. I am learning to relax more in my workouts and feel I have better control over my body.
You don't have to exercise or run a ton to be strong and in great shape.

Wednesday --- 1 mile w/up - dynamic stretches-- 2 strides --8x200 and 43sec. pace.
100 meter - 200 jog in between each 200. 1 mile cool down (barefoot) and 15 min. stretch.

All of my 200's were ran at 42-43 sec. So Yea for accomplishing the goal. My form still feels less than fluid but I will get it back.

Thursday-- 5 min w/up ( running barefoot) - dynamic stretch - pose drills ( pose stance, cos, pony,tapping,on leg heel to butt, and alternating heel to butt)
Walking lunge 30x2, chest 2x45, wall sits 2 x 1:10sec, rows 2x30, one leg dead lift 2x20, shoulder raises 2x15, reverse lunge 2x20(each leg), bicep 2x20, tricep 2x20, calves 2x25, abs 120, low back extension on ball 2 x 35, leg lifts 2x 20.
Stretch 15 min.

Strength training felt awesome today. I did it all barefoot and I feel my lower legs and feet becoming stronger by the week.