If there is one piece of advice I could give runners it is to keep the "easy" runs easy, so the "hard" runs can be hard. The most common mistake is to run the easy runs too hard and the hard runs too easy. Everything converges on the mushy middle, which is less productive.
He will be flying to Asheville NC today and testing on monday, and given his results spend the spring on the Ashville interagency hotshot crew.