Ladder workout in the back driveway with the kids, then 2.5 miles on the treadmill. The ladders (we did two sets of 50, 100, 200, 400, 200, 100, 50) were brutal on my hamstrings, and on the third 200 I actually thought I had pulled the left one. I know I should have warmed up, but I really thought I was feeling recovered and strengthened from my soreness over the weekend. I guess I'm glad to be sore a little longer though.
When I got on the treadmill at 7.5mph, it felt impossibly fast, so I backed it down to 7mph and didn't increase it until 2.5 miles later, and even then only to 7.1mph.