Easy run. Legs sore from long run. Pavement and dirt roads. Second mile included 5 x up and down the overpass stairs, two at a time, for quad work. Later: leg, glute and hip flexor exercises with ankle weights.
Easy pace, pavement and muddy dirt roads. Included 8 x 100 meter strides. Last mile included 5 x up and down the overpass stairs, two at a time, for extra quad work.