Saturday, March 28, 2009

9 mile run, fast finish at threshold pace

It was a BEAUTIFUL day today. Quite possibly the best weather day of the year so far. It is finally "shorts weather" even in the early morning. I headed out on 45th again to Towncenter, south on 30th and back on Rancho Vista (for you locals). I felt great this morning and settled into a marathon type pace early on. I pushed it up the hills on Rancho Vista, at threshold pace, up to 50th and then cooled down. Here is the break down mile splits.

7:50, 7:31, 7:18, 7:09, 7:03, 6:34, 6:39, 6:25, 6:53.
Miles 6, 7, 8 were coming up Rancho Vista!

It is a fairly hilly course but nothing too steep. You can really push the hills and not kill yourself. The only flat portion is on 30th for one mile.

Total time for 9 miles 1:03:25 (avg pace 7:03).
Calves and hamstring felt great.

What did everyone else do on this gorgeous day?

PS. They now make accelerade with caffeine! And there is a great deal on REI Outlet. For those of you not aware. Accelerade has a 4:1 carb to protein ratio. The protein has been shown to speed up the absorption of carbs and assist with recovery. The caffeine has been shown to improve performance. This may be the new SUPER BEVERAGE!


Ron said...

do we take that drink during or after? What did you find out with the nutritionist? Thanks for the info on the intervals I make the necessary change this week.

Daniel said...

I see you mentioned accelerade as a decent recovery beverage. I have a question about recovery in general. Tom told me once that you take a day off for every mile raced. Having run a half-marathon on Saturday (Chesebro, super hilly), should I take the next two weeks off entirely? Or can I swim, bike, eliptical, etc (non-running) to keep burning some calories and prevent atrophy? Thanks, Karl!

Dale said...

Hey Karl... Saturday was a beautiful day. I was recovering from my 18 mile fast finish run, but I did do a 12 miler on the tandem with my wife....
Also, 30th street west is not flat. It is a nice gradual, steady uphill if you are running south...