AM-9 miles with 1 min on 1 min off. Some off at 1:30. Just classic and simple Gerschler intervals.
PM-6 miles progressive/treadmill at lunchtime. (40:18). Running a second strong aerobic run on tired legs supposedly I guess is better for adaptation if it's followed by a good recovery run the next day.
More stretching and some time on the bike this afternoon to loosen up the legs.