AM - 7 miles easy
PM - 12 miles, consisting of an easy 3 miles warm-up then tempo for 6 miles at HR 160-165 ~6:2X pace, then an easy 3 crusing in.
Can't say enough about the time I'm getting to run now... I need to change jobs more often. My only fear as that my calf will start acting up and I'l be sidelined for a couple of weeks. Knock on wood that all is healthy and going good.