43:47, very easy recovery run. many weeks my recovery runs are actually pretty painful because they follow tough workouts or high mileage weeks. today was really not bad, and my legs felt really good. I did concentrate on making it easy though, I am pretty sure that my coach wants an easy week, and I really do *try* to follow the plan for possible rewards down the road. Though my legs felt really good, my body is super tired ... lack of sleep and a more-than-usual stressful work week is starting to take its toll.
I estimate (most of the time underestimate, I think) my miles ... I actually run by time not miles and have adopted the idea of "Bonnie miles" -- this is stolen from the U of Wisconsin team that runs "Badger miles" -- the rumor is that they basically run for time (on their non-track workout days) and then divide the time by 7 min/miles to estimate mileage. Obviously, I don't divide by 7 min pace (though I wish) - but rather just estimate how I feel and guess miles by that (e.g., recovery days I try keep my heart rate/breathing nice and easy and estimate that to be somewhere between 8:45 and 9 min pace -- long runs and easy days I try to drop down to 8:30 - 8:45, adjusting for hills, heat, etc.). I follow the concepts of the fast runners, and adjust it for my pace/level of training -- or at least try. I am not sure that this translates into faster times yet, but I certainly feel stronger than when I ran all of my mileage the same pace, and mostly too fast, all of the time. Mixed news on the track front -- Tyson Gay and Allison Felix had great runs!! Both Nick Symmonds and Khadevis Robinson did not make it out of the semi's ... I haven't seen the race yet but the heat that Symmonds was in looked to be pretty tactical, it wasn't like it was unheard of fast (unlike the womans 800 final -- that was impressive). Happy Friday!
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