So I did my long run last Saturday on trails, at a race pace. I covered an honest 16 miles with rolling hills and some mixed road patches.

The following afternoon, I went on a trail run with a friend, within which we got horribly lost. We ended up running for a little over two hours (eeh)

Monday, i did a spin class, elliptical work, and some core work. Today I did a 5.5 mile run, which made clear I wasn't ready to get back to running just yet. I had alot of delayed onset muscle soreness, and most of the steps felt like I was running downhill, when in fact it was a straight flat.

Given this unanticipated spike in my running volume, what is the best way to recover, and when can I safely come back to some recovery runs?

Thanks!