Wednesday is typically an easy day for me since I have a lot less time to workout. From start to finish, in 45 minutes, my workout was effective and useful today.
I started off with a 3.5 mile run at a pace of around 8:15/mile. I wouldn't characterize it as a slow jog or recovery pace, but I wouldn't say it was challenging either.
After finishing up the 3.5 miles in around 29-30 minutes, I finished the workout with 10 strides of about 100 meters. It was 10X100m, with walk recovery back to the start.
In 45 minutes, I got some decent miles in and ran fast on tired legs from the last couple days. I haven't decided what I want for tomorrow's last, big workout before the race next weekend. I have to do some thinking.