Yesterday was an easy recovery day.
Today was warm up and then 2.5 miles on the track with the 100 meter straights at a fast clip. (near 3K pace) I finished the morning feeling pretty good with my legs and back finally starting to loosen up and become more limber.
Monday: 1:00:19 8 miles
Tuesday: 1:19:26 11 miles (2.5 miles on track with 100 meter sprints)