AM 2 miles easy shakeout, pretty damn slow at 9:12 and 8:30 miles, legs are still tired.
PM 2 mile warmup then drills and strides. After that I ran into one of the alumni sprinters Evan. Then I did 3x1mile with 2-3 min rest.
Mile 1: 5:56
Mile 2: 6:10
Then did a mile cooldown, tough but solid workout and it wasn't till the third one that I started hurting with my stomach churning on the jog recovery inbetween.