On this lovely tuesday morning my coach told me our team is doing a 2 mile tt. Saturday I raced the 4x8 and 3200(2:11 and 11:18) my splits in the 3200 were 5:25, 5:53. Then sunday I did my 9 mile long run. Monday off day and I took an ice bath. Now its tuesday and my quads are still sore. How should I go about this to PR? Go out slower or go out the same and hang on? Also how can I make my quads feel better by 4:30? Thanks for any input!