4.5 miles, including 3 miles of easy running, and 10 x up and down the overpass stairs, two at a time. Later: hamstring, glute and hip flexor exercises with ankle weights, eccentric calf raises on stairs, and lying-on-side leg lifts.
5 miles, including 10 x up and down the overpass stairs two at a time (for running-specific quad strength and hamstring extension). Later: hamstring, glute and hip flexor exercises with ankle weights; eccentric calf raises on stairs; and lying-on-side leg raises.