Yesterday after work, I did a shorter easy run. I ran for 40 min on the treadmill at 5.3 mph, so the distance came to 3.53 mi. This run felt a little better, but still not as easy as I'd like. My abs were still quite sore yesterday.
This morning my abs felt a little better. I did the upper body strength workout that I did last week. I kept all the reps and weights the same, except for two changes. For the standing external rotations (which I do laying down with a weight), I increased to 8 lb for the first set. For the front raises, I increased to 12 lb for the first set. I burned about 135 calories, including the warm up and cool down.