Kept it easy, except for 3 hill repeats up cap hill. I liked these repeats -- the hill forces me into good form, and then I practice sustaining on the flat.
Also did an aerobic bit at the end up Rock Creek to make this into a bit of a progression run.
I was heel-striking at the very first part of the run, but quickly corrected. My left quad was a bit sore at the beginning, and the soles of my feet and my achilles felt sore on both sides, but I worked out of it