Thanks for the kind words Ange. My warm up usually takes 30 minutes - 45 minutes. Usually on the lower end as I’m not a glutton for hard work … As for the regeneration… I actually didn’t do much after the meet. But I learned after the soreness which refused to go away I’ll probably have to do a cool-down job and some stretching. I take cold showers after my track workouts but I’ve never actually tried a contrast one after. By the time I get home I’m already reluctant to shower, and to have some cold water down my spine seems like a horrible idea… And from Brent McFarlane’s Speed book I learned that extensive tempo work can also aid in recovery (also provides a plethora of other benefits as well) Any tips on that regard?
Was I nervous? I actually wasn’t. The thing that just kept bugging me was, “Could I make it to the first hurdle in 8 steps?” The day before the meet I could not get 8 steps no matter what. However that idea disappeared now; I was probably a little excited and kept my strides and speed very sprinter like. Who’s filming me? My school track team 
i love them. They make the very lonely sport so much more enjoyable.
Again thanks for your concerns Ange, your words provide so much motivation.