am) 6 miles- recovery. First mile was 9:00. My legs were trashed.
pm) 4 miles- same effort but I ran 7:00-7:20 pace. Stopped several times and stretched.
Hudson says one of the most common mistakes for runners is running too hard on easy days. Hudson has several intensity levels that he uses- hard, moderate, easy. A majority of the mileage is in the moderate range (what I did on Monday and yesterday). This would equate to a fairly broad range of paces but they fall somewhere in the 10-20 beat below LT range. Easy days would have the purpose of recovery and some simple 'log padding' volume which still has great value. This intensity would fall in the 40- 80 beat below LT range. A recovery runs purpose is to simply stimulate blood flow and loosen up the muscles. Similar to a massage really. Once you start running with the purpose of building fitness (adding volume or trying to run up to a minimum HR/effort) then it is no longer a recovery run. Walking would certainly be beneficial for the purpose of recovery! Aqua-jogging, elliptical trainer, anything that is very easy but moves your muscles.
This leads in to another of Hudson's tenets- run as much volume as you can but do not sacrifice quality to do so. With this in mind today I forced myself to sacrifice a little volume (I wanted to get 14 miles) in order to help me tomorrow on the track. I think a big part of my failures at the marathon have been that I have not really done ANY long periods of intensity, or short periods for that matter. This is also a good thing in that I am relatively fresh in big picture view of the next several years. Coming from the school of Ironman (I never focused at all on any other distance) I have an ingrained sense of moderation in intensity with a huge focus on volume. The marathon is nothing like the Ironman so I am having to rethink my personal philosophy.... Lots to learn still.
Tomorrow on the track I have decided to try intervals at 10"-20" faster than goal pace followed by recoveries at 30" per mile slower than goal pace. I tried this on Tuesday but couldn't hack the recoveries. So tomorrow I'll try 800's in 2:35-2:40 on 400's in 1:30. I'll run them until I can't.
This structure fits in to Hudson's progression towards holding a goal pace for the marathon (or any race really). You start off by running quite a bit faster than goal pace for a short duration followed by long rest intervals that are quite a bit slower than race pace. Then you lengthen and slow the intervals, shorten and speed up the recoveries. You repeat this structure for ~7-8 weeks and bring the paces closer and closer in specificity to the marathon goal.