After taking a rest day yesterday, I ran 6.5 miles tonight and lifted. The run started off with a 2 mile warmup, followed by intervals. I ran 2 minutes at 6.8 mph and then 2 min at 7.3 mph back and forth until the end of the run.
It felt a lot better than Monday. My hamstring was just a little sore and that caused a lot of issues running. Tomorrow morning, I intend on getting up for 530 spin and then swimming after that.