Well I'm actually feeling pretty good, ten hours of sleep did me a world of good. Just lightly contracting my hamstring I'm not getting any pain which is the first time I have been able to do so since I injured it. Everything else is feeling as I was hoping. The weather is pretty solid too, I haven't been outside yet but it is supposedly going up to 19 degrees later and sunny. The wind is a little high, around 30km/h but it is going to be less than half that later. During my warm-up I want to take it slow and just focus on loosening my hamstring and easing into top end speed.
 
Warm-up
Light 400m jog
leg swings 15x4
Arm swings 4x40m
Lunge 2x10m
Caterpillar 2x10m
light skipping 3x10m
Tempo 3x30m
A skip 2/2/2
B skip 1/1/1
Double A's 2/2
Fast Leg 2/2
Ankle hops 2/2/2
Faster tempo x3
More loosing up
2-3 runways