The long run on Sunday has left me with a little residual soreness, so today I took it easy. A gentle couple of laps around the track, followed by a lot of stretching and then 3 miles on the treadmill. I walked them at 3.0% incline, with 6x200 gentle running strides about every half mile. The strides is a new thing I'm trying on recovery days to keep my legs loose. I tried jogging the three miles on recovery days recently, and found that my joints really just need a break from the constant pounding on off days.
I followed the treadmill up with another gentle couple of laps around the track, then more stretching, and finally some weight lifting for the arms/back. All in all, I was in and out of there in about 1 hour 15 min.
It felt good today to have gotten a workout in before work-work. I had a good amount of energy throughout the day, and even during my 4 pm dentist appointment (no cavities this time, thankyouverymuch).