am) 6 miles easy recovery jog. Very relaxed and effortless jogging. No HR monitor but I would say that it was below 135 the entire time. I didn't wear a watch as I believe that recovery runs should not be run by pace- rather by feel. I was hitting ~7:00-7:30 pace per mile, seeing those times may have spurred me on to run faster.. pure ego. I started out feeling very tight and a little sore in my soleus. By the end I felt tons better, loose and smooth. Brad Hudson equates this type of running to massage and the end result is similar. Even slow regeneration runs are a huge value, but the sole focus needs to stay on the purpose of the run. Run too fast and the run may actually hurt you- as I am learning. If done right- then there really isn't anything that is junk miles. The key is- as I just said- that each run has to have a specific purpose. When I go out for a run like later this evening, then I do try to hold a certain percentage of my LT and I hope that that pace is fast enough to stimulate muscle and aerobic growth yet not waste me for my track and hill repeat session tomorrow. It's a fine balance and Monday I fell off the tight rope! Learning from that- I ran the short session this morning as recovery giving myself an extra 10 hours of rest and refueling. We'll see how it goes tomorrow as I have given myself a very difficult track and hill repeat session.
An interesting note: at this years men's Olympic Trials marathon a survey was taken of all the athlete's running habits and schedules. Of all the data that was collected the major difference between the 2:14 guys and the 2:20 guys was frequency, or the number of runs each week. The 2:20 guys actually had longer long runs on average and nearly the same over-all volume. I suspect that the 2:20 guys though had jobs and weren't always able to run twice per day. The benefit of two a days is a very proven system with some Kenyans and Ethiopians running 3 times per day from a very young age. Once you have accumulated enough fatigue- even a slower recovery run has a bigger benefit than if you did the same run on fresh legs. Fatigue possibly adding to simulation of a harder run?
pm) 10 miles in 1:07 with an average HR of 142. It was very hot and I was pleased that my HR stayed down. The recovery jog in the morning was a huge help. No soreness or fatigue.