generic user name wrote:
FWIW i have run 1406 and 2346 and my recovery paces usually are between 7:20 and 8:40, usually leaning towards the latter. Run on soft surfaces, run slow, and don't worry about how you compare to the hobby joggers who could keep up with you on your easy day!
Completely agreed. I think people often can't differentiate between "easy" and "recovery".
"Easy" pace is about 65-80% of your max HR. These days do benefit the aerobic system better than recovery days, in which your running <65% of your max HR and pace is usually of no concern. BUT you do still benefit aerobically from recovery days AND it is important to RUN on these days and not just take them completely off. Taking these days completely off doesn't flush out the lactic acid (that terminology of flushing is wrong but I'm to lazy to correct it) as well as running which promotes blood flow to sore muscles.
I also highly recommend taking two days after a race as recovery and one day after a workout as recovery. The rest of the runs can be easy-medium paced runs. These recovery runs will also allow you to develop not only more muscle coordination but also a greater discipline over your running.
To the young gentlemen who claimed that Africans don't run at 8 minute pace, you might want to train or even talk to them once in awhile before making broad assumptions. Kenyans especially are known for nearly walking on "recovery" days, but flying (probably close to their marathon pace) on their "easy" days.