Sunday, January 24, 2010

12 mile long run (1:31:07)

Clay was right on with his post today. It was a glorious day to run. Andi got out for a run in the morning and I left at around 1 pm to go while the boys were napping. I had planned on at least an hour but as I ran that ETA got longer and longer. In planning for the LD50 I have decided to try and make as many runs on hilly routes has possible. Today my goal was to go long and hit as many hills in Quartz Hill as possible. The temperatures at 1 pm were just warm enough to go with shorts and a short-sleeved shirt. I set my Ipod shuffle and started out UP N to the top. After that I went UP M to the end and got on some of the dirt roads that looped back around to L-8. I turned back toward home at L and 72nd and zig-zagged UP 70th, UP 65th, and UP 60th. I realized I would be just over 10 miles if I ran back home so I decided to run down 55th an extra mile and turn around to finish UP 55th. 1700ft of total ascent over the 10 miles. I finished the 12 miles in 1:31:07 (avg pace 7:35), although my pace was anywhere but steady due to all the hills. Here are my mile splits: 7:46, 8:10, 7:27, 7:34, 7:17, 7:21, 7:52, 7:53, 7:36, 7:10, 7:23, 7:30.

Due to the tightness and soreness in my right foot, I decided to break out a new pair of New Balance 1224s for the run today. I have yet another new pair still waiting in the wings (I found them online at the end of last year for 40 bucks a pair; reg 130). I felt tightness and occasional sharp pains in the plantar fascia of both feet during the run, but most of the run felt great. I finished the workout with an ice bath again. The best thing about the winter...the water comes out of my hose at just the right temperature for an ice bath, no ice cubes needed.

The weather today started off crisp, clear, and sunny. It ended like this (from my front door)!
(no photoshopping necessary)


Chuck said...

Awesome picture!

Daniel said...

I read an article from an issue of Running Times dated back to 2008. It was challenging the 60 grams of carbs/hr theory, which is basically that we can only ingest/absorb a maximum of 60 grams per hour of physical activity. The study said that if different types of sugars/carbs are used (sucrose, glucose, fructose, etc), perhaps a higher amount of carbs can be delivered to muscles. So on my long run today, I went for it. A gu (25 carbs, glucose & fructose), powerbar gel blasts (45 carbs, glucose), & accelerade (20 carbs, sucrose). I felt pretty good, dropping the pace over the last four miles. Any thoughts? Have you heard anything new on nutrition mid-run?

Karl Stutelberg said...

I have not read anything about that. I would be interested to review your source. What issue was that article in? From my experience all that simple sugar, in that short a time period, would be upsetting to most runners' stomachs.