Recovery Day

Caught up with the boys (Clarky, Tom, Muz, Serg, Steve, Mike, Andy) on a recovery run. Serg, Clarky and Steve split the group after 10 mins running close to sub 4 min/k. I ran with the boys all up 14k at 4.15m/k pace which is a tad too fast for a pure recovery run. For my V02 max based on Daniel's running formula, I should be running around 4.25-4.30 pace for my recovery runs. With 4.15m/k pace I am in no man's land. So I am not getting any real benefit. It's actually getting close to my Cruise tempo pace which is 3.58 (the pace I ran the 1/2 marathon on Sunday). Good to catch-up with the boys again. Need to convince Tom that he will take Truscott out.,...