I only run on days that end in a "y."

Beautiful day - 80's with nice breeze.  No Garmin but I know the thr route.   7 recovery miles.  I ran about 4 miles on grass or soft surfaces.

New research shows the value of protein in aiding recovery and performance.  I always have a homemade protein/carb elexir after a run.  It seems to help me recovery quicker.

Dear Dr. Mirkin:  What should long distance runners and
bicycle racers eat to help them recover faster?

         During their recovery periods, they should eat huge
amounts of foods loaded with protein and carbohydrates. Since
the 1930s, athletes have known that they can recover faster
from hard workouts by eating extra carbohydrates: fruits,
vegetables, and whole grain bakery products and pastas. The
carbohydrates refill their muscles with glycogen (stored
sugar).  Sugar requires less oxygen to fuel muscles during
exercise than fat or protein. Anything that reduces oxygen
requirements during exercise allows the athlete to move
faster and stronger, and have greater endurance.
         Recent research from the University of Birmingham in
the UK shows that athletes can recover even faster if they
also take in extra protein (Medicine & Science in Sports &
Exercise, April 2011).  This is the first study to show that
several days of high-protein feeding hastens recovery during
several days of high-intensity training.   It doesn't make
any difference if they get their extra protein from dairy
products, meat, fish, chicken, beans, seeds or nuts.  The
study showed that trained male cyclists could ride
significantly faster time trials on their very intense days
when they were given a diet with extra protein. The high-
protein diet contained 3 g protein/kg/day) and the normal
diet contained 1.5 g protein/kg/day.
         All athletic training is done by stressing and
recovering.  The athlete takes one or more intense workouts,
and then when he feels very sore, cuts back on the intensity
of his workouts for a while. Anything that will help him
recover faster will allow him to take his next series of
intense workouts sooner and he will become stronger, faster,
and have greater endurance.  Previous research has shown that
taking extra protein soon after finishing an intense workout
can hasten recovery (Am J Physiol Endocrinol Metab. 2004;287
(4):E712-20).  This is explained by the fact that a high
carbohydrate load immediately after finishing the intense
workout causes the pancreas to release large amounts of
insulin which drive the extra protein (amino acids) into
muscle cells so they heal faster (J Nutr. 2000;130(10):2508-13).