After doing wk4 run 1 yesterday I was hobbling around the office like an old woman yesterday. The back of my legs were very tight, even after extending the 5 minute warm down. But I've started doing some pilates over the summer so unrolled my foam mat in front of the tv - and did a lot of the exercises slowly with some stretches for glutes and hamstrings that i've seen on running websites after tips from people here..
It's made a huge difference and this morning I feel almost back to normal. Just want to pass this on because I've been very impressed by the pilates as a way of helping build up a bit of core strength. And although I've been to classes on and off, the matt based exercises I can do on rest days, even if it is late at night before bedtime.