Notes
started off with yonny from res to mcdowell. went pretty slow to start because i was tight, he was tight, and we were running on a hard surface. he turned around after going under ogden and thats where i started to do my pickups. i ended up doing 7 1min pickups with 2 min easy in between except for the last one where i went 3:30 easy before over the cement dam area and then did slightly longer than a min and also went harder than all the other reps. was at 15:57 before starting the fartlek and the easy section at the end was 14:59 coming the same way back so faster than i started out by like a minute. i felt better as i went through the run because my legs werent as tight. my calves in particular have been super super tight the last 2 days to the point where walking around sucks because im sooo tight. did a long roll out afterwards