Running doc: NYC Marathon recovery tips

I just ran my first NYC marathon with a time of 4:21. I did everything right including getting a massage in Central Park at one of the tents, went home and took a warm shower and went to bed. I did not eat last night because I was not hungry. I woke up in the middle with severe foot pain in both feet. It was so severe I could not put the comforter on top of them. I did take 2 Tylenol. This morning I woke up with pain all over my body, especially at my IT Band. What should I do? Is this normal? Ice or heat? Joe B., Roslyn, NY

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