I woke up very sore this morning– basically my posterior chain is a mess. (Thanks, goodmornings.) Now, sore hamstrings don’t usually bother me when I run, but glutes and hip flexors can be a problem.
I had a choice– just how hard did I want to go today? Should I do just yoga, or a regular longer run, or could I work a harder training run in? In the end I decided to err on the side of caution, split the difference and do a short, slower run and some yoga. I kept the run to 30 minutes at an easy pace (2.3 mi) and then did some sun salutation flow stuff (high lunges were the best/worst). My knees were bugging me a little bit, probably weird stuff compensating and pulling on them.
I always have a hard time with cross-training and recovery. I mean, it’s one thing to be on a proper plan and just following it, whether that means another 3 miles tomorrow, or a total rest day. But I’m making it up as I go along. Today I theoretically could’ve handled a long run, but that would probably mean that I would be even more sore on Thursday instead. My natural tendency is to do too much and regret it.
Running While Fat 
I am kinda struggling with that myself. I want to do more but have to listen to my body. When I cross train with weights I struggle with how it affects me from one style of fitness to the next.
Your mileage is heroic! When I’m doing dedicated running training I pretty much don’t touch weights, or keep it strictly upper-body. Doing squats on a recovery day will screw me up for a week. :-/