17:30. Easy run with B. Rosenfeld. Down Sherwood Hill Road and up Fairfield Drive, then back down Milltown Road. Added on at the end.

9.5 miles in one session.

10:00. Four mile shakeout down West King Street and Middle River Road.

19:00. Seven miles, moderate, around Salmons Hollow.

11 miles in two sessions.

19:00. Eight mile tempo run on the Brewster track. (Actually more like 2 x 4mi., due to an unplanned pit stop halfway through.) Quick. 5:19, 5:15, 5:07, 5:05, 5:05, 5:00, 4:56, 4:49 for a total of 40:38. Felt tremendous.

11.5 miles in one session.

15:30. Easy ten miles at Rockefeller. Ran from Route 448 down to the visitor center, around Swan Lake, and then back up across 448 to Union Church.

10 miles in one session.

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.