Running tempo 45:00  9.0 km (5:00 / km)
15 WU, 8 @ tempo, 2 rec, 5 @ tempo, 15CD
p&s, stretch, rope, roll
Notes: Again, hamstrings were super tight to start but seemed to ease off into the warm up. Ran with the NPS group which was great. Two of the guys took off early into warm up so I made it my goal to chase them for my tempo. I turned back after the recovery and pushed the last 5 minute towards home. The cool down was the worst part of the workout only because I was mentally struggling. The last km my right hip flexor tightened up and the arch of my right foot started to ache. Not sure if I was just feeling sensitive or what's going on. I have a chiro/ART appointment tomorrow morning so I'll get him to work on my hip and foot arch a bit. Just fine tuning and working towards recovery before CIM.