As mentioned below, the run yesterday was great. Incredible group and intense run.
My only advice is to take it real easy after a run like that. Even if you feel good. Take some time off and let the micro tears in the muscles heal. Protein and blood flow and lots of raw veggies will assist in this effort. Massage therapy and a yoga class, maybe?
Case in point. After the run, Murphy dropped me off at my gym downtown. I did some stretching and some sets of free weights(light weight and high repitition). Felt fine.
Walked a bit and stayed standing for several more hrs. Around 3:30, i felt my heel just kind of fall apart. It got real inflamed and then sore to the point I had to cab it home.
Got home and stuck the foot in an ice bucket for an hr. It was like putting a burning ember into some cold water. Totally bizar. Anyway, eventually the fire was extinguished and it seems to be fine now.
Lesson is_______Should have gone home after the hard workout and soaked in a tub of ice and then rested the wheels.
On a side note, the run yesterday tells me that Jake, Chris, Jason and big Reaves should all run 2:30 or under for the marathon. I am certainly not there yet and might not get there as I am fearful about putting in the necessary effort to take that next step. Will see.
Enjoy the beginning of the week. Vote with your hearts and not conventional thinking.