Speed: 1 mile easy, 6x1K at 6:22min/mile (9.4 on treadmill with 1% incline), with jog recoveries for the remainder of each mile (600m?) 1 mile easy cool down.
Light strength workout: 2x sumo squats (20), side lunges (15 each side) and standing lunges (20 each side) + plank and single leg bridges (reverse plank) to strengthen those hammies!
I decided to change up my usual 800s with walk recoveries at 6:27min/miles. That workout was from Jeff Galloway, and I liked it; though i wasn't sure how beneficial the epic workouts of 12-15 800 reps would be (especially in staving off injury) at this point.
Andrea pointed me to slightly longer intervals with jog recoveries instead of walking. I definitely noticed the difference in lactic acid build up!
The workout I did was actually a slightly longer version of what a Matt Fitzgerald training plan (that I tried for my last HM) had scheduled in the sharpening period (last three weeks before race). I think I may do one more like it (perhaps 8 reps? too much?) for my final big speed workout then a very truncated version in my last week.