9:15. Pre-meet track workout at Hayward. 2 x 400m [1:00] @ 66, [400m], 2 x 400m @ 64, 2 x 400m @ 62. 4 x 200m [200m]. 66.x, 67.x, 64.4, 63.6, 61.2, 61.8, 29.8, 30.7, 29.8, 29.0.

20:30. Three mile shakeout run.

Resting heart rate: 45 AM.

11 miles in two sessions.

9:15. Core workout, followed by a run through Hendricks with the brothers Jefferson.

Resting heart rate: 47 AM.

9 miles in one session.

9:30. Mile repeats at South Eugene. 2 x 1mi [2:30], 1 x 1600m, 3 x 300m. 4:31, 4:31, 4:26.6, 50.7, 47.7, 42.9. Felt great for the first two miles on the trail; by the track mile I was a bit fatigued, but still mostly comfortable. The 300s were easy, the last one quite surprisingly so.

21:00. Shakeout run from HQ to the apartment.

Resting heart rate: 52 AM

12 miles in two sessions.