Running 1:30:00  20.0 km (4:30 / km)
Pre-act, glute activation, (10,10,10) progression run @ Wednesday effort, full active warm-up, 3 x 4 ( 200m ) master blaster with 4 min between sets, 15 cool down, hip mobility, sit and push, stretch, roll.
Really good workout today. Feeling/looking pretty rough on the progression run, definitely feeding the bad wolf when I was in deep before 15 minutes, kind of what I was looking for but the form went out the window more than expected, which is not ideal. Active was pretty tough but I made sure to keep it at a solid effort, and not just use it as recovery. The 200's were great, they all felt super hard but very strong. The goal was to just go out and work hard on each rep while working on the form. For most of the 200's, I used the ol' "FIJG" mentality over the calm conversation, but I did use both. The last set was really, really hard but I knew that it was going to make me better so I embraced it, the last rep, I did not care about form, I was only focused on effort, and running as fast as I could. Overall, I definitely got better, and got to a great Saturday effort today.