The days after running a major race... the pain of DOMS

So after my race on Saturday, I knew right away I was going to have blisters on each big toe.  The reason I knew this was the grade of the hills I was running pushed my foot around in the shoe in ways I never expected.  So I was prepared for this part of recovery.  Even though I body glided every single toe and part of my foot that would rub, it was still expected.  I also fully expected I might have some bruised or black toenails.  So far, that hasn't happened but sometimes it appears as much as a week after so I'm not in the clear yet.
The part that was the hardest was the dreaded DOMS - delayed onset muscle soreness.  Usually I go ahead and wear compression sleeves after a race, but in my travels,  I forgot to put them in my bag.  But I figured I would be ok.  The next day I felt it... and even into the second day ... today is Tuesday, the race was a few days ago now and things are starting to subside as far as muscle pain.  I'm trying to decide if I want to do a recovery walk/light run or just not do much today.  Some people like to rest following a race but I tend to feel better if I do a little bit of light activity.  I guess everyone's different with this. 
My next objective is to take an actual rest period... June 6-12 I plan on not running . I put it here so that way it's in writing and I don't back out.  I've been known to do this... "oh just a short run won't hurt anything"... I might walk the dog but no running...
I might do yoga but no running....
I'm probably not doing strength training either to give the muscles a rest.
One might argue that yoga kind of is strength training... but either way... I need something
June 5th I had signed up for a 10k.  This was before I signed up for my last hilly half out of the blue.  And so I have made the commitment to do a 10k this weekend.  But following that starts the break.
Then I have to pull out my marathon training plan which will likely start up June 13.
Since I trained up to 16 miles for my half on May 1 and done up to 14 x 800 intervals, I decided to do an intermediate marathon training plan.  My weeks are about 20-25 miles right now so I'm thinking I won't need to go back to basics.  I found some good ones and modified them a little to fit in the races I already signed up for in August (a trail half marathon), September (10k with a friend), and then the aforementioned 10k in June . I also plan on going to the beach for a week  where I will continue to run and maybe do a 5k there with some friends who are going on the trip as well.

So I will post on here as soon as I definitely have the plan figured out.  The highest mileage long run I have planned is a 20 miler.  I've heard varying opinions about whether it is necessary to go over 20 to feel truly prepared for a marathon.  For a half it felt important to me to go above and beyond the distance.  But in the case of 26.2 I'm not sure if it's smart to do this or not... more on this later.

Review of Wheeling Ogden Half Marathon

May 28, 2016... Race day, Saturday of Memorial Day weekend.  It was a hot day, and humid.  When I woke up at 5:45 it was already 68 degrees.  I spent a moment wondering why they didn't start the race at 6:30 or 7 instead of 8.  But that was just me wishing... I had read a recap someone had up from last year (2015) which helped prepare me well for what was to come.  http://www.bibrave.com/races/ogden-newspapers-half-marathon-classic#.V0sZI5ErKM8

4 weeks before this race I completed the Pittsburgh Half Marathon.  I was hoping to break 2 hours but it proved to be a goal that was not met that day.  I was happy with my finish, though the sub 2 still was eluding me.

I signed up for this Wheeling race because I heard it was only $40 and was a challenging, hilly race.  I had very little expectations.  I hoped to finish under 2:30 because everyone warned me it was unlike any other race...  But the main goal was just to finish it.

This year they had promised a better medal (and it was so I was very pleased with this).  Starting out the race I was making sure to be well hydrated knowing how hot it would become.  I brought 3 gu's with me knowing I might need them as well as my water that I put nuun tablets in each bottle since electrolyte replenishment would be important.  I got to the start about 7:00 which was perfect because I never know what parking is like and feel a need to do a few pit stops before hand. 

A few of my family members came with me and one of my female relatives was doing the 5k walk.  They left me at the start for the half about 10 minutes ahead of time, when we lined up and spectators had to leave the start.  I talked to a few locals and met a group from L2R from Columbus which put me in a good mood.  Great, others from Columbus are attempting this too... 

The race started on time (they use only gun timing for the race which is a change from what I'm used to in Columbus where most races are chip timed).  The first few miles were hot... humid... but not hilly yet.  I set what felt like a good pace for me but in the third mile I felt I should utilize the rest stop off to the right so I did. Granted I don't usually do this 3 mile in, but it felt like the right decision.  Nothing worse than not seeing an opportunity to pull over when you're on a hill and being in trouble.  Right after that I looked at my watch for pace.  in fact i confirmed later that I took the first 2-3 miles far too fast (8:40-9 ish).  At the time it felt ok though.  I knew that monster hill would be rough so i settled into a slower pace.

Elevation Map of the Race

From mile 3 to 5 was a 2 mile climb from 650 to 1270 feet up 29th street hill.  I started out running it, but after a while I needed to take walk breaks.  I accepted this, and felt that I would have to at some point, so it was not a disappointment at all.  There was a guy with a giant Wheeling Nailers (hockey) flag that looked like he was in misery.  I stuck with him for a while and then passed.  At the end of mile 5 i was so excited to see the little town of Bethlehem (how prophetic) with a banner above the street and many excited spectators giving us fruit, wet towels, and water.  Will never forget how happy I was to see them.  

After that it evened out... I settled in for the downhill, but the sun was starting to become scorching and that part I could have done without.  I had wished that I brought a visor or hat which i didn't because I thought my head might get too hot with one on.  I also remember at the peak of hill around mile 5 the song "It's going down for real" came on spotify and I started smiling.  Because it was going down for real.  The downhill was nice but then a brief spiky hill appeared that I walked but it was short lived.  I enjoyed the downhill from about 5.5 to 7.5.  I just let my upper body do the work and tried to cruise at a nice (but not ridiculous fast) pace (because that would hurt later).  

Along the way downhill, I saw a lady from the L2R group and chatted with her a little about their group and everyone's goal to do this race as it was the 40th anniversary, was $40 and they were all close to or turning 40 that year.  She pulled ahead of me and I told her I'd see her later maybe.  I never did catch up to her but it's all good... After that there were a series of hills... Wheeling Park... Chicken Neck.. and then the worst one.  

My family had warned me that when I saw the restaurant "Generations" was the start of the worst hill.  And they were right ... at one point i thought "why am i here" and then i smelled a dead animal and saw a bunch of cicadas fall from the trees and looked around.  A thought went through my head "my motivation is dead just like that animal" but I pushed it away.  This day was getting hotter and I was becoming overheated.  I threw my wet towel over my head/face and kept going.  I was walking a good portion of this.  This was around the end and I knew it was almost over so I pushed through.  I talked to some ladies from the area who told me they have run this about 4 times and this was the hottest ever.  they asked me where i was from and I said Columbus and they told me they felt bad for people who didn't run around here and didn't know how bad it was.  They were very kind though and helped me push through that last hill .  

After the last hill, we approached a shady downhill path with the best breeze I have ever felt in my life.  A runner ahead of me spread his arms out as he descended the hill like he was flying.  I enjoyed that downhill and prepared to make the turn into downtown wheeling.  When i got to 14th street (the end of the race) I was actually able to speed up enough to cross the finish. I saw my family and was so happy to be done.  The finish line had a lot of spectators and they announced each name as we crossed.  The food at the end was great and a local restaurant (River City Ale Works) sponsored a post race pasta buffet that we all had tickets to.  I was very pleased with my finish. Considering this is a tough race that only the most dedicated (or crazy) runners do, I was glad to be in the top 1/3 for my age group.

Would I do it again?... maybe.  But I signed up on a whim because it was $40 and I've heard about it for years from locals in Wheeling.  If I were to do it again, I'd be sure to get more hill training.  Also electrolyte replenishment and gels are important.  Glad I had those.  They had plenty of water, gatorade, ice on the course.  The spectators were fabulous and welcoming.  But when you're climbing those hills, there are not many people around... just falling cicadas..  it was definitely the hardest half I've ever run.  The race claims it's the "toughest half in the USA" and it might be...