After thinking more about it, I relented my wish to get in a light jog today. I just didn't want to start going down a deteriorating line where my fitness overtook my health. As a compromise, I did go out for another 45 minute walk this afternoon and really feel great. I have over 6 miles of walking today and with some good rest tonight, I will be ready to get back running tomorrow.
Tomorrow, I will get a speed workout in and will really push the envelope of my fitness and my strength. I am planning on a one mile warm up tomorrow, followed by 400 meter repeats until I cannot continue, ending with a 1 mile cool down. In between each of the 400 meter repeats, I will rest for 60 seconds. The shorter rests will help build my ability to race on tired legs and deal with the lactic acid building up during each of the intervals.
As far as how many I will do, that is the real question. I am not sure, but it is going to hurt.