Thursday, September 24, 2009

10 mile fast finish run

I met Clay up on the aqueduct this morning at 5:45am for a temp/steady state run, what ever you want to call it. His plan was to run 2 miles warm up, then 3 at 7:30 pace and 3 at 7:15 pace. I decided to save on gas and run the 2 miles up to the aqueduct, mainly to add some mileage. We then did another 2 miles warm up and then headed east towards Highland. This the same stretch of aqueduct that I did my 10k time trial at a month ago. Our first three mile splits were 7:26, 7:25, 7:32! We then turned around and pushed it back in 6:58, 6:55, 6:46. Total 43:06 for 6 miles. The last three ended up a little faster than what Clay had wanted, and we both thought it felt harder than it should have, but I think it says something about Clay's current fitness. He has really been training hard for the past 3 months now and it is paying off. I am predicting 1:31 for the Long Beach half marathon and I think 3:15 is definitely possible with 2 more months of intervals and longer marathon paced runs. I will be doing more threshold and marathon paced runs as well over the next 2 months.

Total mileage today: 10
Total time: 1:16:31
Avg pace: 7:39

Read this article on a family in the midwest that set the Guinness Record for most siblings finishing the same marathon at 16! They ranged in age from 18-44 and all ran under 5:30, one with a prosthetic leg!

The Running Doc posted on PRP (plasma rich platelets) treatments. I had read about this treatment after Hines Ward had it done before the superbowl. It is a very interesting and easy procedure and sounds like it gets great results. They take your own blood, centrifuge down the plasma rich platelets, and then inject this into the injured site jump-starting the healing process. Read more about it here.

A follow up to the heat effects on marathons looked at both male and female world records. Both records were set at marathons that started at 9:00 am with starting temperatures of 51 degrees F, and both athletes ran negative splits (Haile only by 7 seconds). Neither race got hotter than 61 degrees by the time they finished.


Chuck said...

Glad to hear that both you and Clay are running well. I am assuming that no comment about the left leg is good news!

Karl Stutelberg said...

Thank for the concern Chuck. The knee felt great after the run Thursday morning. Time for 2 months of hard training!