strength/stretching warm up/down 6:00 
running warm up/down (Galloway run) 22:00  1.75 mi (12:34 / mi)
slept:7.0 shoes: Hoka Clifton 4
Jeff Galloway was in town and led the workout this morning at the Billy Mills Middle School track. After stretching, did the cadence and glide warmup drills. Cadence: 15 sec jog, 15 sec walk - that was the group I was with and led by Galloway. Other options were 30/30 and 20/15 - all different from my 90/30 workouts I've been during this spring and summer.
Then glides: build from a walk to race pace, add a little more speed than back down to a walk; repeat.
running 8:24  1.0 mi (8:24 / mi)
shoes: Hoka Clifton 4
Magic mile - a time trial with others on the track. Decided to do the mile with 60/30 intervals. Started the first 60 sec. too fast (of course, despite the warning by both J. and Galloway), then instead of 30 sec. walking only did 15; then I was out of sync with my Garmin and Galloway timers, so started to pace count, what I usually do without a watch. rest of mile was at 60/30 intervals all the way to the finish. Upper right hamstring was tight this morning; more noticeable than before.