Monday I ran 11.25 (.25 warm-up on TM). I did a little bit of a different route, but added (7) hill bursts ranging mostly from 18-21 seconds. the last one was 31 seconds. I also did the usual hip exercises.
Tuesday was great. I did (12) 400s with the family. The boys wanted far too much time between intervals. The most recovery I should have taken was 3:36. I took too much time on all but four intervals. I was still pretty happy because I ran my 2016th mile on the track.