-Hard 6 miles (~16mph) -1 mile of alternating single leg spins -3 miles of easy cool down while chatwith parents on phone (~10mph)
stretching, a few basic poses, and lots of massage
Strength Training10:00 
single leg squats and prone straight leg lifts...focusing on reacctivating glutes (to balance out quads)
Running29:05  3.3 mi (8:49 / mi) +10m8:44 / mi
Good run!...leg got a little tight midway, but stretching while out seemed to help alleviate and keep it from firing any pain signals...i.e. it seems to be getting better (albeit not as fast as I'd like).