5 mile run and 2x200 stairs carrying cinder block

My calf is feeling better after testing it with some strides. I did an easy 5 mile run over hills and did an improvised stair workout carrying a heavy cinder block.  My arms are feeling pretty sore. I have also been focusing on consuming very healthy foods. Most everyday includes a serving  of a variety of super foods. I consider diet and exercise the best health insurance.