Oh, and for what it's worth, my interpretation of a 'recovery' run is just that - it's for recovery. If I go any faster than seven to eight minute miles (depending on training intensity and emphasis), I've gone too fast. The point of the run is to allow the body to consolidate muscular or aerobic gains made in your hard training, while at the same time keeping those legs moving, albeit to a lower level of activity, so that the body maintains its state of being used to regular running. just my humble opinion :)
