I just felt like running

January 2008

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Location:

Decatur,AL,

Member Since:

Jan 27, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

New blog at http://runkeeper.com/user/schotz/

Short-Term Running Goals:

2010 Race Schedule:

6/5: Eurocross 5K/8K

7/17: HTC Twilight Run 5K 

8/7: Hot to Trot 8 Hour (Atlanta)

9/18: Hartselle Depot Days 5K

9/25:  Elkmont Rails to Trails 10K 

10/16 Liz Hurley 5K 

10/24: Stone Steps 50K  (Cincinnati,OH) 

11/13: Chickamauga Battle Field Marathon (TN)

12/4: Frosty Freeze 5K (Decatur) 

12/31: Recover 50K (Huntsville) 

Long-Term Running Goals:

http://runkeeper.com/user/schotz/

Personal:

Born 1972 in north central Wisconsin

Married for 11 yrs to very supportive non-running wife. Two children : Fiona, 6 (in picture) and Elliott (2 yrs)

Co-Race Director of  Delano Park 12 Hour Run (www.delano12.com). President of River City Runners (www.rivercityrunners.org)

3 cats and 1 dog (chocolate lab)

In high school, I was an slightly overweight , badly asthmatic J.V. cross country runner.  I enjoyed being part of the team but never excelled.   The summer after my freshman year in college I decided to run a marathon.  6 weeks later I ran a 3:11 at Grandma's Marathon in Duluth (1991) and I was hooked on long distance running where my asthma wasn't as much of a factor. 

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Ohana Racers Lifetime Miles: 232.86
Saucony Trail Lifetime Miles: 147.44
Lunar Racer Lifetime Miles: 69.61
Lunar Glides Lifetime Miles: 132.75
Kayano 16 - 1 Lifetime Miles: 276.41
Kayano 16 - 2 Lifetime Miles: 19.11
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
171.752.002.001.300.00177.05
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Got a late start on this run.  Day was busy.  Took down and boxed up christmas decorations.  Caught most of the Wisconsin Badger game (my alma mater) vs. Tennessee.  Good game- we were so close to a win.  Also watched the baby in the afternoon to give Liza some sleep.   At this point, the gift of a nap is better than roses to her.  Once she got up, I got the dog walked and headed out after dark.  Temp cooled off alot (in 30's and windy).  I had no energy (didn't think ahead) but I slogged through the run at around 9min pace.  Felt good afterward.  Watched the rest of Ironman Wisconsin on the DVR.  I'll have to do that someday.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Even colder today.  20's.  Ran at the fitness center at work.  Treadmill with HR monitor.  Targeted  145-150 BPM which ended up being 7:30-8:00/mile.   Ran with new iPod and listened to Science Friday podcast.  Earphones driving me crazy though.  New ones on the way -  Sony in-ear model.  hopefully they stay put better than the ones I have.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.250.000.000.000.006.25

Nice run on the trails at work over lunch.    Sunny day and starting to warm up again (45F).

Plan to continue base training through January.  Ramping up mileage to 50/wk.  Once I let my body adjust to that for a couple weeks, I'll reintroduce VO2max intervals, tempo runs, Marathon pace runs, and cruise intervals.

My plantar fasciatis is showing signs of improvement.  The advice to wear the Superfeet insoles all the the time was the key.  I'll continue calf stretching and wearing splint at night (Strasburg sock and plant to try the 3M Nexcare neoprene split).  I need to get back into fascia massage via frozen tennis ball or frozen soda bottle  and also calf massage with The Stick.   After almost 10 months with this injury, I'm ready to put it behind me.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.750.000.000.000.008.75

Late morning run from home to Pt.Mallard Park.  Ran path.  Nice weather again- high forties.

Used my new headphones.  These worked much better than my others.  I think I'll use them on runs from time to time.    I need to go to the larger ear insert size.  The ear hooks did very little- by the time the run ended they were completely off my ears.  The in-ear part held though. 

When I was getting near home, the science friday podcast I was listening to ended so I switched to music.  Spurred on my Enimem's Lose Yourself, I ran one fast lap around Walter Jackson Elementary on the road(~1000m).  Felt good (6min/mile pace).

Will take sunday off tomorrow like I normally do and then get back at it. Shoot for another mid-forties mileage week and then do 50 the next hopefully.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.600.002.000.000.005.60

Lunch run from work.  Warmup continues.  High 60's now.   Stiff breeze out of south.

After warmup, I did two separate miles at Marathon pace with about 30 seconds rest in between.  The first one was directly south down Finley Island road right into the 20mph wind.  It was a chore to do that one in 7:10.  The return trip was much easier and smoother @ 6:52.   Overall pace was 7:50 for the entire run.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

I had grand plans to wake up at 4:30am and get in a run but at 3am I switched my alarm to get one more hour of sleep.  I stayed up till 10:30pm watching the coverage of the New Hampshire primaries.  I should have gone to bed.

Had a good run from work.  Ran mostly on the trails- climbed the powerline hill a couple times and the paved hill from the pumphouse once.  Felt good.

I need to get a morning run in sometime this week in order to get 45 miles for the week.  I don't want to have to leave myself 20 miles to run on Saturday.  I'm sure I could finish that but I want to level out the mileage for now.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.900.000.000.000.009.90

Lunch run on the trails - 4.9 miles.   8:30 pace. 

Tornado watch in the afternoon.  Raining.

As my birthday treat (36 YO), my wife let me stay after work for another run.  Went on treadmill since I didn't feel like running in the dark and rain.  As an easy run, I kept my HR between 135 and 145 BPM.  Pace was 7:50-8:00/mile.  This is 70-75% of HR Max.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.250.000.000.000.005.25

Lunch run.  Averaged 8:01/mile.  Felt good.  Right calf is tight.  Need to massage on a regular basis.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.250.000.000.000.0015.25

Went over to Point mallard to run the trails.   Grady Tyler asked me to check out the new privet clearning the Park and Rec department had done.  Looked good. They nearly all of the native trees.  After running the trail, went down the golf course road to get water at T.C. Almon.  Headed out on the bike trail and looped over to Delano Park and then back home.

Avg Pace was 7:53/mile.  Felt easy most of the time.  Last 5 miles were harder.  Tried to keep each mile under 8:00.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.900.000.000.000.009.90

High 30's and sunny.  Nice morning for a run.   With my Mom visiting, I took the day off.  After dropping Fiona off at pre-school and an errand at the post office, I ran from Rhodes Ferry Park.  Scouted out the 1st Baptist 5 miler again.  Heather had liked the Gordon Dr Bridge/Bike Path course so I ran that one.  I came within 2 blocks of 5 miles on the Garmin 205.   Pretty good.  The course has a stretch on Memorial Parkway which is a fairly busy 4 lane road.  We'll have to cone a stretch of about 3/4 of a mile to keep the runners in the right hand lane.  Shortest distance running would have them run into the left lane lane because of a couple left hand curves.  I'll meet with the folks at FBC in the next week or so to discuss their options.   I did a small loop over to Leon Sheffield school.   Church St. NW is a pretty good road to run on, nice and wide.  Towards the end there were a couple mean looking pit bulls - caged , thankfully.  I don't know if this would be good for a race - the Jaycees (Ledlow) are interested in a race in conjunction with River Fest and I'm scoping things out.   The foot bridge near the Dancy Polk House would be a fun thing to incorporate into a race. 

Goal this week is to exceed 43 miles.  46-49 would be nice.

Spend quite a bit of time yesterday working on my calf with The Stick.  Lower calf is pretty stiff.  need to keep at it.  Not 22 years old anymore.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.800.000.000.000.003.80

I had a full day so I got in an easy run early in the morning.  Pretty cold -  high twenties.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Snowing!!  Couldn't pass up an opportunity to run in a snow shower.  Don't get that opportunity too often in Alabama.  It was a very wet snow - low thirties.

Ran after work on the trails with Bob.  We ran down to where the new trail will be.  Bob likes the middle distances so the pace was a little faster here and there.   Shoes got very wet.  I'll switch over to my new Kayano's and give the others a chance to dry a little.

Older Kayano 13 - (since Nov 10,2007)- 220 miles

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

Ran at Point Mallard afterwork.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.200.000.000.000.0015.20

Got a late start on this run. 1:30pm.  Ate a normal breakfast around 7am- yogurt and cereal.  About an hour into my run I was fairly hypoglycemic (rubbery legs, dizzy, etc..) , I took one cliff block and ate a dozen M&M's I was carrying and I recovered quickly.  This lasted another 4 miles and then the last 3 miles were a chore.  Still ended up averaging under 9min pace with breaks built in.  I should have eaten a mid-morning snack.

Bob drove by when I was running the Delano Park loop (www.delano12.com) and waited for me to finish a loop and invited me to Point Mallard to run.   It was nice not have to run alone for 6 miles.  He is working himself back into shape.  Pretty soon he'll give me a run for my money on 5K's.   We talked a little about doing a relay in the delano 12 hour.  Tempting.  It all depends on how many volunteers Jon and I line up.  Last year I was paranoid about turning the timing over to anyone else.  I had written a MS Access lap counter and couldn't pry myself away from it for more than a couple minutes at a time.  Maybe in the 2nd year I'll be a little more relaxed.

Running with new Kayano 13 now -  20 miles

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

We had a little quiet time in the house  before the Packers game so I headed out for a quick jog.  Pretty cold-  in the 20's.  Went in the refuge off the end of Meadowbrook and looped around to Stratford.   My right calf was sore- not helped much by the fact that I ran in shorts.  I need to look into the Paula Radcliffe compression sock to see if that is supposed to help with calf issues.

Packer game was tense.  We had our moments but the Giants were playing very well.   No SuperBowl this year. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Lunch run on trails.  8:47 pace.  Right calf still tight.   I checked out Paula Radcliffe's calf compression socks on the internet- i think something I'll try.  They look kind of geeky but I like that sort of thing.  I guess its similar to me keeping my iPod headphones in place with bandages.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Rainy run at lunch.  Mostly trails but last mile or so on the road.  8:20 pace overall.  Calf felt a little better.  Right Lower calf/achilles now feels tight.   overall I felt strong though.

Getting excited about doing part of the Delano 12 Hour as a relay.    The course record for the 4 person team is easily in reach (64 miles).  I'd like to get close to 100 miles.

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Six laps at Delano Park after work.  7:44 pace. 

Will watch the Spirit of Marathon movie tomorrow night. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.702.000.000.300.006.00

Lunch treadmill run at work.  Didn't feel like running in the cold (25F).  2 mile WU at 8:00 Pace, 2 miles at 6:39 (9mph), 0.3 miles at 5:40, and then cool down at 8:00 pace.

It is frequently the case that when I get on the treadmill, my workouts tend to become speed work even if I didn't plan it that way.  I just get bored and want variety and to get it over with.  The threshold part felt good. I've run a half marathon at that pace in the past and I couldn't do that right now though.   I haven't done speed work for 3 months so it will get easier.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

I volunteered at the Mountain Mist 50k in Huntsville,AL.  Led the aid station at 21 miles (Land Trust).  It was fun.   I got a little running in before the race , during, and after to cobble together a long run.    Ran the course mostly which is fairly rocky .  (Land trust section between mile markers 18-21, the north and south plateau loops, mountain mist trail, and the stone cuts).  I love running (actually walking) through the cuts.  Its almost a cave--- very narrow trail cut between tall natural stone walls - goes about 75 yards.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.001.000.006.00

Starting to warm up again here. Ran 4 mile warmup on trails ,2 X 1/2 mile intervals, 1 mile cool down.  I didn't do at exactly VO2Max pace but pretty close (3:06,3:04).  Trying to break into speed work slowly.    Calf and achilles on right leg felt tight again.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.200.000.000.000.009.20

Went to Quad Cities of IL/IA on business.  I checked the weather yesterday which predicted a high in the 40's for today but cooling off considerably tomorrow.    The weather report from the pilot just before arrival doused my hopes for decent running weather-  12F and winds 25-35mph with 45 mph gusts.  They say it was 50F at 9am but an artic front has pushed in.

  I was bound and determined to get in a run outside anyway -  three days of treadmilling was not an option.  I added layers and put on my running pants in the Airport restroom.   I knew my face would freeze so  I stopped by the local running store in Davenport,IA (Running Wild) and got a Wigwam face mask.   I ran on the Duck creek path - first into the wind.  After I warmed up, it was decent.  I had ice formed on the mask, eyebrows, and eyelashes by the time I returned downwind toward the store.     The mask worked great.  highly recommend it.

The wind is supposed to subside by midnight.  Maybe I'll get to run again outside tomorrow when the forecast is for a high of 18F.

Comments(5)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.350.000.000.000.007.35

Took a short run (2 mile easy) on the hotel treadmill before heading to the plant.  Watched some superbowl hype on espn2.  I'm not sick of superbowl coverage yet- suprising...

Weather forecast is for warmer weather today- hopefully wind will be less than yesterday.

Got back to the hotel at 5pm.  It was 10F but minimal wind.   I went out around the neighborhoods of LeClaire,IA for a an easy run of 5.35.  First bit was right along the Mississippi- very pretty.  Huge new houses.  Several canada geese-  I'd figure they'd have more sense then me and stay further south.

I listened to my first Podrunner.com track -  a 150bpm segment called Square One.  It took me awhile to get used to it-   I'm used to podcasts where I'm concentrating on every word.  After 5 minutes or so, it slipped in as a background theme song where I focused mostly on the road but was pushed along by the very percussive rhythm.  It was cool.     I've been struggling to find a good way to secure my ipod headphones-  the two earphones do not cooperate and I've had to tape them on to get them to stop jumping around while I'm running.  Today (and yesterday) I wore them under a hat which kept them secure.  I finally could forget the darn things were there and just run.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.200.000.000.000.003.20

Hotel treadmill in morning.  I'm ready to be home.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
171.752.002.001.300.00177.05
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