Recovery from the 5K last Saturday

I ran a 23:03 at the Frederick Carbon Valley 5K on Saturday 3/17/07. I immediately went to a speed that was uncomfortable and tried to hold it for 5K. My first mile split was 7:06 and the second was a 14 something. I failed to hit the lap button on my watch. I faded at about 4K with a heartrate of 170. A 23:03 would qualify me for the C wave in the Bolder Boulder. This was a great time for the beginning of my 10 week training for the BB. But I did not recover in 3 days because I over stress my body. I ran my Tue 400 intervals at easy pace and my Thu 800 at thresehold pace. By Friday I had shook the muscle fatigue with it's bunched up feel.