I've been running to prepare for a 12K race this Sunday, and Tuesday went and ran the whole 12K to see how fast I could do it. I was only used to running 3 or so miles at a time before that, so my quad muscles really cramped up after I ran the ~6.6 miles. That was 2 days ago and they are still very sore. Amazingly it doesn't bother me to ride a bike, just when I walk or jog.
Is there anything I can do to help heal the muscles before Sunday's race? Will icing or heating them help if it's already 2 days after they started feeling sore?