Goals for the week: finish XC practice without getting hurt. Do some nice runs in Oregon. Revisit the site of my last cross country PR without freaking out.

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Mon:	9	am: Beautiful sunny cool morning. Ran Eaton Canyon to Henninger Flats with Gustavo. Took the old toll road from the bridge up to Henninger, then on the way back down caught the steep shortcut back into Eaton. Doubled back for Gus' hat at the bridge, then returned to the car. 72-73 minutes total, going pretty easy for most of it. Calves feel sore but still not damaged. Glutes/hips are a little touch as well. Overall a really great run. Core exercises back at home.
Tue:	10	am: Track intervals with the Caltech women: 4/8/4/8/4/8 in about 90/3:00/85/3:00/85/2:45. Not a bad way to wake up. pm: Biked over to Oxy and back. Ran 6 threshold 1000's on the track with Victor/Sebi/Davey, in 3:34/3:26/3:27/3:28/3:25. It's amazing how easy 5:30 mile pace (3:26/1k) feels on the track now. Pulse checks immediately after the last 3 reps put my HR consistently at ~168. Unfortunately I can also tell that spending the day on hard surfaces kind of bothers my calves & hamstrings.
Wed:	6	40 minutes barefoot on the north field, plus 8 striders. Then a quick trip to the weight room for a few core exercises.
Thu:	10	Threshold intervals at Lacy with Mark: 6 x mile with 50-60 seconds jogging recoveries. We ran the first 5 on Mark's version of the half mile loop, going 5:37, 5:28, 5:35, 5:37, 5:39, then the last one on my version of the loop (slightly shorter than Mark's, same loop I did 2007's spring tempo runs on) in 5:29. Mile #2 felt over threshold. Actually, the pace for all of them felt harder than the 1000's on the track from Tuesday. HR was higher as well, consistently 174-180 at the finish of each mile. But the effort level felt pretty stable, so I think it may be legit threshold intensity. Calves, glutes & hamstrings sore on the slog home.
Fri:	9	Oregon! Jogged the Willamette regionals course with the guys (3 minutes at race pace in the middle), then added 30 minutes on my own. Beautiful weather. Both hamstrings started to bother me in the last 2 miles or so.
Sat:	9	NCAA Western Regionals in Salem. Ran before, during and after the races. It all added up to over an hour. My legs feel pretty beat up today. Kind of a bummer. Beautiful conditions though. So did I freak out? Not sure yet.
Sun:	--	(Sun entry)
Total:	--mi	(Week entry)