Notes
Blackwell workout today went very well considering how awful I felt since Monday.
Tempo: started out quick but not crazy which was nice. Legs felt cashed still and hip flexor/groin was sore. After the first mile though I didn't feel the hernea and the icy hit took care of the hamstring. I moved up nicely and by the end I was just a step or two off the front pack and ended up running 24:45, and when I finished I actually felt opened up and ready for the hill which was nice cause usually I never do.
Hills: Tough as always, but feeling wise this is the strongest I have felt on the hills in awhile. The last 50 meters was always a struggle but I felt like I had really strong form and powered up each hill. Pretty much stared at the back of Janet and Tims ass but that really helped me hold my spot and try to move up.
Fartlek: Pretty solid fartkej to end the workout, felt like I was opened up and u made sure to make a small surge every time we got a hill or when we were halfway done. Gotta keep practicing making moves in uncomfortable parts of the race. Did 6 strides and a cool down to end a great workout!