tight and sore

Monday, 3/18/13--I went to the Y for a little running and lifting. 
Mile on the donut--6:40
Stretching, periformis exercises and lifting (lat bar and fly)--5:00
Mile on the donut--6:20
Lifting (arm curl, overhead press, abduction machine)--5:00
Mile on the donut--6:00
Went home

My calf was still quite tight and sore. 

Sunday, 3/17/13--I did not run again. I continued with my hot/cold therapy treatment to my calf and with the periformis syndrome-related exercises.  I was able to get an appointment for an afternoon deep tissue massage at Healing Hands.  I was writhing in pain on the massage table.  I was really sore afterwards, and it appeared that the knot in my calf had moved higher.