Last week, I mentioned that I thought my recovery run was too fast and that I needed to slow it down. Today, I consciously ran a slower 5 miler to recover from yesterday. I ran 5 miles at a pace of about 8:36/mile. It felt good, and controlled. I needed to make sure the recovery felt slow. Recovery isn't supposed to be a push.
At the end, I dialed up a little on some tired legs and turned in 5 strides of around 100 meters. I rested 2-3 minutes in between each with some walking and rest. It's important to do strides individually so that each is productive for form and fitness.
Tomorrow, I am deciding between a long run and a hard effort tempo run or goal pace run. I guess you will have to wait until tomorrow's post to see what I ended up doing.