Bruin - Plenty of quality in there for a recovery week. Would be interested to see what you could run for a shorter distance with those HIIT workouts you've been doing.
I have definitely improved my times in my shorter distances probably due to both the HIIT workouts and speedwork sessions in my marathon training cycles. I haven't done any track races but I have run PR's in the mile (4:57), 2-mile (10:21), and 5K (16:35) on the track during track speedwork sessions(beating my high school cross country/track PR's from 26+ years ago). After I finish training for/racing Tokyo marathon I am going to focus on training for 5K and shorter races. I hope to find some masters track meets to compete in.