40 miles with one workout and an 8K XC race last week. My Tuesday workout was my usual 2 miles uphill (~800 ft elevation gain) of :30hard/:30easy starting at about 1.5 mi. into an 8 mile loop. I also ran 1:00 hard at the end of miles 5, 6 and 7. W, Th and Fr were then easy 4 milers. Saturday was race day. I ran about 34:00 for the very hilly 8K, which was almost a minute slower than last year, but place-wise I was pretty much in the same relative position with my usual competitors. This year was much hotter and more humid at the start. Sunday I felt pretty fatigued but not too badly beaten up by the race.