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hopefully it is NOT a bad tear... with that thought in mind I would be sure to hydrate and watch the electrolyte balance... most people do bananas but I like dried apricots better... consider getting a sports massage. since it is probably 72 post injury I would add warm moist heat as well. Think really hard about the 30K. Possible see if there is any cross training that doesn't hurt at all, maybe water jogging. I would also say DON'T stretch it at this point, gentle foam roller action might be okay.
If you have any pain consider stopping. Not that I've been good at that. But keep in mind that further injury and especially injury from compensation can take REALLY long to heal. Good luck and report back.
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