Thursday, 44 degrees, breezy, cloudy, chilly, 8:45 a.m. A 4x quarter-mile interval work on the track, 3 1/2 miles.

Wednesday off, even though I felt pretty good. Thursday, one-mile warmup, two miles of alternating fast quarters and recovery quarters, then a half-mile of easy. The last time I did this, before the Fourth of July race, I felt like I had been in a football game. Sore in the upper this time, too, but I cut it off before it got too crazy, because I really want to feel good for Saturday and Sunday. Friday off.

Soooo ... that's it. See? Quick.