If your training for long stuff e.g. MM's or classic A long fell races then you need to do races. For just O stuff then this is of course probably a bit too hard.
Of course if your not training really seriously then getting out and racing is what your doing it for so get out there and enjoy the racing.
You are definitely doing damage; but a good recovery should see the body repair itself and get stronger. As long as you don't damage to the extent that you get injured that should be OK.
In my view a recovery would not include a fast hard run.
Did Ake and Matt go for a picnic somewhere?