did a speed workout this morning of 200, 300, 600, 300 ,200, long recovies e.g. 4 min, 6 min, 9 min so pretty much all out with a mile w/u and c/d. What can/should i do this afternoon? i've got a long run tomorrow. should i do another hard session as hard days should be hard or should you only do hard sessions once a day?