Notes
So I finally got around to trying another <70% HR (140 BPM) based recovery run. Wow - I'm amazed at how slow I have to go to keep my HR under 70%.
I have improved a LOT though. On 5/6/07 in similar temperatures - I ran 90 minutes (7.19 miles) at under 75% (150 BPM). My average pace for that run was 12:31. This improvement is purely from mileage as I've done no low HR training in between these two runs. I may look into low HR training more seriously after I get the next marathon done.
As far as recovery runs go, this one was great. While it felt WAY too slow - I was not tired in the slightest when I got home. I felt like I could easily go do another 8 miles.