I ran the Minnesota Zoo 5K in 25:42 on Saturday.
Today I pulled and it was very slow and bad feeling. I worked up to one single at 500 x 1. A set of pullups with bw + 60 pounds x 5, a set of axle curls with axel + 10 + 5 x 5 and bw x 35 prestretcher crunches.
Tonight I did 30 minutes of steady state on the elliptical, level 16 and started at 6.5 mph and slowed to 5.0ish by the end but kept my heart rate up around 170.