Week 185: 2 hours 10 minutes in 3 runs. Actually the time is a guess because I stopped wearing a watch. What is working for me right now is three days/week of total rest. No walking no stretching no lifting no yoga no nothing. (The pedometer shows fewer than 2000 steps on those days.)
@lucKY2b - Thanks for the kind remark about running knowledge, but my running knowledge is at this stage still mostly book knowledge. The human race does have an advantage over (other) animals, in that we can learn from other people's experience. Thus the value of book knowledge, as long as you can judge the source properly. Still, personal experience is the best teacher - I know that from experience.
That "Master struggling with recovery" link was interesting, thanks. Some sensible comments there, but at the same time a couple of the training methods espoused go way beyond individual differences. It can be very hard to deal with someone who says I have been doing "x" for years and I am "y"-fast and therefore "z" makes sense, when "x" is dubious and "z" contradicts what you know to be correct. The basic argument seems to be "I'm fast therefore I'm right." The only thing harder to deal with is a total newbie who claims "z" and thinks "x" is a good idea but hasn't even done anything yet. Okay then, try it your way, we'll see how that works out.
Back in the day I was watching the office manager making coffee in one of the old-fashioned percolators. It's hard to mess up coffee, but what she was doing was filling it with water up to the top of the basket. I tried to explain that there was a fill mark on the side and if you went above that it wouldn't drip properly. Mind you back then I was age 25 she was 55. Her answer was typical: "I've always done it this way, it works fine." Not much more to be said, all you could do was avoid the coffee if she was the one who had made it.