Kind of a rough run (as my pace shows!) I forgot to use the foam roller before I left, and I needed it. My IT band/quads (right leg) tightened up, and my arches were bothering me. I found that stopping and massaging the areas (instead of stretching) really helped. My IT band actually loosened up at the end of the run (yay!), and as for my arches, I made a form change (landing more on the outside of my foot instead of the ball) that helped them.
So overall, I learned more about proper form, and that makes it a good run, even though it was rough.
3.04 miles, 3:42:25 (13:57/mile)