So if you're only doing 2 workouts per week, why are you doing a workout the day before your long run? Why would you do an intense day and a long day back to back when you could easily spread them out over the rest of the week?
Also, if you keep feeling trashed after workouts, maybe you are running those workouts too hard.
If your legs are dead every day, just put in the running time to remain somewhat fit and run genuinely easy (meaning really slow so the effort is really easy) until your legs bounce back.
A massage wouldn't hurt, either (actually, a good one would hurt like a son of a gun, but you know what I mean).