Steady effort home, pace similar to warm-up although it felt much easier after doing the IM race pace intervals which was not too taxing on my body.
(on my way to Kona for the IM World Championships in 2011)
Aside from nutrition, I get massages once or twice a month and I try to make sure that I keep up with balanced training because there is nothing better than going to a massage therapist who is sport specific and having him/her just "find" something to focus on. The thing that is the worst is going to a massage therapist as if they are the healer of everything and will cure all your aches and pains in 1 session. I have a few great massage therapist and they all know my body very well which is great, because my body can be quite difficult to understand at times (hence visiting many doctors and getting multiple imaging testing done for my chronic hip issues).