am) 8 miles very relaxed recovery jogging.. HR non-existent.
pm) Technically at this point I have taken more than a full rest day. I finished my long run yesterday at ~10:00am and started this evening's run at 6:10pm. That's 32 hours of recovery along with tons of hydration and proper endurance athlete food. My point- I started this evening's run and felt amazing from my first step. My first 2 miles were fast and my HR was very low and I felt effortless. So I decided to perform an AeT test (marathon HR) using HR 160-165.
4 miles in 21:21 at an average HR of 162. 5:20 average pace.
This is perhaps the best way for me argue the MAF method of training and show the nonbelievers that MAF is not LSD (long slow distance). I ran today off of fitness built by running at HR 140-150 for the last 4-1/2 months. The pace felt effortless and I did not struggle with leg turnover. LSD training uses pace per mile.. so you never progress. MAF training uses HR so as you get more fit your pace increases. Today was a surprise and I think the term for it is "I caught a flier". Today may have been a fluke but I'll take it as a good sign of my progress. My brain was firing on all 1 of it's cylinders tonight and motivation was very high.