Today, I ran a 5 miler as a recovery run coming off yesterday's 12 mile run and 27 miles total in the first 3 days of the week. I went out with the idea of running a slower, recovery style pace. However, I finished up and realized I ran at about 8:15/mile pace, about 15-20 seconds faster than I wanted to be.
Most runners and coaches will tell you that running a variety of paces in your training is important. Recovery pace, threshold pace, long run pace, etc. I am a big believer as well. It's important for your body to feel different paces and also at different levels of fatigue.
As important as fast paces are, slow paces are as well. Recovery runs need to be slower, and allow for....yep, Recovery. Although 8:15/mile pace is slower than my other paces, it's not slow enough. I need to slow down and allow myself to recover. I am going to hit between 37-40 miles for the week this week, higher than 99% of my training weeks over the last 10 years. I want to sustain this climb in mileage for the next few months and recovery and rest will be the linchpin for staying healthy and maintaining this high mileage. Next week's recovery run, 8:30 pace, watch me.