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Delano Park 12 Hour Relay

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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
77.4829.9629.501.170.00138.11
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.270.000.000.000.004.27

Went to the ice rink with Fiona (4 YO).  This was her first time skating.  She did well and left the rink with sore feet and wanting more.

She didn't go solo yet.  I was skating behind her holding both hands.  She mostly skate walked but liked it.

I took a quick run after I got home.  Finished at sunset.

I was pleased that running 8:00 min/mile felt fairly easy again.  The runs earlier this week were all in the 9min/mile range.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

took an easy run with Jon around downtown before meeting Danny Michael to help certify the Steeple Chase 8k.  Felt good.  Great Day.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.002.000.000.006.00

Easy loop around the 3M trail.  We are having a 12 week fitness challenge at work.  If you complete one of several goals you get a cash prize.   The running goals (Mile under 7:20 or 5K under 32 min) aren't a challenge so I want to pick a different one this year.  I considered trying the 5K challenge but running backwards.  Several people at work said that would be showing off and discouraged me from it.   5% weight loss is one but I don't want to be focusing on that during marathon training.   The inclined walk on treadmill and the elliptical challenges don't seem challenging enough either.  The one that remains is the bench press.  For my age, I need to press 80 lbs  26 times on a Harris machine.   The bar is on a rail with bearings.  Went to the fitness center to see how far I'm away from that.  I was able to do 6 the first attempt.  I jumped over to the treadmill and did 2 miles at 8.3mph (7:13pace) and then did 7 on a second attempt.  I have a long way to 26.   I talked to some guys that lift at work and one of them thought I had a shot to get to the goal in 3 months.  The other thought I had no shot at all.   There was some talk that the bearings in the Harris machine hadn't been greased in awhile so that gives me a little hope.  The bar had noticeable resistance on the rail as it moved up an down.  I have a week before I need to commit to a challenge.  I'm sore the morning after from the 13 bench presses.  I need to get stronger regardless of what challenge I do- I haven't incorporated any lifting into my routine.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

one loop on the 3m trails

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Race: Delano Park 12 Hour Relay (103 Miles) 11:57:00, Place overall: 1, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.0024.000.000.000.0024.00

Ran part of a relay at Delano Park 12 Hour.   I did 24 miles which was the lightest load on the team.  I had the honor of getting the team to 100 miles on my 21st mile.  I averaged 7:04/mile though that point (legs of 6 ,5, 5, 4 , and 1 mile). The last mile was my fastest (sub 6:30).  Good marathon training.  I took it easy on the last three at 8-9 min/mile pace.   Overall, I averaged 7:17 pace and the team averaged 6:58. 

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.001.170.004.67

Beautiful day.  Went to the track to deliver a donation from 3M to the track team.  Did a good workout.  Calves and Hamstrings were sore so I cut it a little short.   Did an 800m and 1000m interval @6:00.  My hamstring started to really tighten up towards the end.  I'll be fine, I just haven't quite recovered from Saturday.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Another beautiful day. Did one mile at 7:30 pace to get a feel of what a 3:15 marathon pace will feel like.

I need to reprogram my pace from the 7:12 pace needed for the 100 mile in 12 hour relay  to the boston qualifier pace.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

No running today.   My boss's boss's boss was visiting the plant today.   Her visit went went but I didn't have a free lunch for a run. 

CAUTION: MILDLY GRAHPIC INJURY DESCRIPTION!!

I did  something dumb in the evening.  I got the 2nd toe on my left foot black and blue during the Delano 12.  I have a history with this toe over the past 7 years.  On thursday , I got one edge of the toe nail to separate and it sprayed blood around the locker room.  It felt better after that and its color went back to normal.   I'm not one to leave well enough alone though.  The normal course of events with this toe is   gets black and blue and aches for awhile, pressure relief by some means (prying, tail clippers, the red hot paperclip technique), a period of healing,  and then it separates and I take the nail off.   Friday I tried to get more fluid out of there. At that point, only one side was separated.  For some reason, I then decided to bypass the "period of healing" phase and just rip the nail off.. After I saw the bloody nail bed I realized my mistake.  In the past, the nail came off to reveal another one that had already grown in.     I treated with alcohol (ouch!!), antibiotic, and a bandage.   In the morning, I switched to 3M Liquid Bandage.  Time will tell- my biggest fear is infection.  I may turn out lucky.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.870.000.000.000.0012.87

Had a short 4.5 mile run in the morning (8:50 pace).  It was cut short by lightning.  I made it home before a down pour.

Ran 8.67 in the afternoon.  (8:11 pace).  Warm here (63F).  Felt good.  Carried Cytomax in waterbottle (good stuff).    Toe feels fine (of course its probably not going to get infected in less than 24 hrs either).

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.542.960.000.000.008.50

In the morning, I went with Fiona to adjust the mile markers in the River City Run course (www.rivercityrun.com).  We had adjusted the finish so that it was off the main road at point mallard.  It caused a near accident last year once the Radio Controlled Airplane show started at the ice rink.

We had a good time prying up the old mileage spike, rolling off 259', and driving and painting a new spike.  Mile 5 is back in point mallard along the golf course.  Its over a half mile back there off of point mallard dr.  On the way back, Fiona started getting tired.  She had long since given up on carrying anything for me so I was lugging the hammer, nails, washers, clip board, spray paint, and mileage rollers.  This was fine and not my point.  She stopped to rest and I decided to go to the bathroom in the woods.  I walked towards the river and got maybe 6 feet into the leaf covered woods.  Completely out of sight.  I started to unzip to do by business when I heard some water spraying on the leaves right behind me.  I looked over my shoulder and didn't see anything.  It sounded just like the sound I was going to make while urinating.  I started in and had decided that there must be some sump that was pumping water back in the woods.  I kept hearing it but I went on with my business.  Once was finished,  I turned around at saw a black snake staring at me with not more than a foot from my sandalled feet.  Its tail was shaking away which was what was causing my imaginary "water falling on leaves" sound.  I freaked!!  I slowly backed up and it did the same.  I left the woods and took deep breaths as I got back to Fiona.   I'd estimate the snake was 3-4 ft long.  I couldn't tell if it actually had a rattle (don't think so).  I was too flustered to notice if it had the patterns of a cottonmouth.  It was a very dark colored snake.   Its amazing how non-agressive it was.  I jaunted in and stood within 1 foot of it and all it did was try to warn me and act defensive.  If it had wanted to dig into my calf, it would have had easy pickin's.  Nice snake I guess.

Now for my afternoon run,  I test drove a new figure 8 interval loop.  It has two blocks on either end - one a 0.67mile (1080 high def meters) and the other 0.81 miles (1300 meters).  Each is rolling.  Its designed for a active recovery with a 0.52 stretch in between each loop.  It worked well.  I did two cycles with a ~2 mile WU/CD on either side.  Paces were 6:35,6:46,6:29,6:29.  Active recoveries were done between 8-9 min/mile.  When I started out, my plan was to do the intervals at goal marathon pace (7:28).  That didn't work out.   Did cool down by out and backs on Brookside and Horsetree.   Horsetree is one of the prettiest streets in Decatur and has a nice little hill too.

Kayano 13's -  211 miles   I switch in early April to a new pair.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.700.000.000.000.004.70

Easy run at lunch on the trails.  A little sore from Sunday.   I dropped by the fitness center to work on bench press.  I have 12 weeks to get up to 26 reps of 80 lbs for the 3M fitness challenge.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Up in cottage grove, MN for work.    I'm really working on keeping my sinuses clean on this trip.  Last airplane trip I took, I got sick a bad case of sinusitis and stayed that way for 3 weeks in February basically wiping out a month of quality training.   I'm doing decongestants and using a saline nasal rinse that my wife found.    Its a weird feeling to squirt warm liquid up one nostril and let it drain out the other.  Worth a try.

I ran from the hotel on a path along highway 61 to Cottage Grove Ravine Park.  I ran in the park on a paved trail that was covered with snow once you got in the woods.  It wasn't deep enough to get my feet too wet.  Pretty park.  I got lost on the way back but found Jamaica Ave. off of 80th St.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.500.000.000.000.001.50

Slept in til 6:30 so I didn't leave myself too much time for a run before I need to go to the plant.  Went around neighborhoods behind the hotel.  Its around 30F with very little wind.  Good running weather.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

Got two easy runs in today.

Morning was from hotel , south on Jamaica, west on 100th St to Ideal Ave.S.  Asphalt bike path the entire way.  Got pretty rural.  Did an out and back.  Listened to a podcast about the "Rubber Room".   The NYC education dept sends teaches to a "reassignment center" if some allegation of abuse or other infraction reported.  The teaches wait and sit  for days, weeks, months, even years at times until they get a hearing and they are either reinstated or fired.  Like jury duty almost but a lot longer.    All the time with full pay and benefits.    My synopsis doesn't do it justice.  www.thisamericanlife.org  

Evening was from hotel, south on Jamaica, west on 95th St., south on Hadley, East on 100th and back.  Listened to a podcast about retirement homes for Chimpanzees.    I hadn't thought about this but a chimp is one of the only domesticated animals that humans don't euthanize.  A TV or circus chimp can only be an entertainer for 4-5 years before they get too big , strong, and agressive.  They can live to almost 50 yrs.  The same is true for research chimps.   The Clinton Admin funded this multi-million dollar retirement home - the chimps have rooms with hammocks, TV's, meals cooked for them, along with an outdoor play area that allows for some natural foraging for food.  They say that since many of the chimps grew up around lab coated humans that their favorite TV show is General Hospital.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.503.000.000.000.007.50

Ran my neighborhood figure 8 interval route (1100m,1300m repeats with active 0.5mile recovery).  Jon came over to run it as well.  He already had a 5K that day plus 4-5 miles.  I told him we'd do the intervals at marathon pace. As it turned out, the entire workout including recoveries and warm down ended up being faster than marathon pace (7:21 vs. 7:28).  Intervals were at 6:30,6:41,6:28,6:11/mile pace.   They felt good.  I will really need to focus on not going out to hard at the Georgia Marathon.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.100.001.300.000.003.40

Started this one late so I had little in the tank.  Did bench presses at fitness center too.  Up to 90 lbs now (8 reps).   Ran on the treadmill at marathon pace (7:24) for awhile.   Treadmill running always seems harder for a given pace than on the road.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.000.000.003.50

Had visitors from MN to the plant. Took them for a run on the 3M trails after work.

Just before we sat down for a dinner that night at "THE BRICK" I got nauseous.  I got some fresh air and was fine during dinner.  Once I got home, felt weak and layed down for an hour.   When I got up to get ready for bed, I threw up.   I threw up again at 3am.  The next day I was better but felt weak.

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Race: ING Georgia Marathon (26.2 Miles) 03:28:41, Place overall: 176, Place in age division: 55
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.0026.200.000.0026.20

My goal was a 3:15 and I was on that pace until I had to stop at the port-o-potty at mile 4 (lingering effects from my sickness earlier in the week).  I lost a minute and was not able to get back on pace. I was not mentally prepared for all the hills- there were lots of them.  I ended up forgiving myself for a slightly offpace mile split by saying to myself that there will be easier miles later on (never happened).  I made it through the half marathon in 1:40:00.  I ended up being quite underdressed too- it was high forties but the wind and moist air made my shorts and short sleeved tee insufficient.  I really could have used gloves.

I am pleased though overall.  I really had not business thinking I could run a 3:15 given my training over the past 2 months.  Losing essentially all of Feb with sickness and then starting to build back in March didn't get me back to where I wanted to be.  Throw in a hard course and some midweek sickness and it wasn't in the cards.

The course was really pretty.  Lots of parks, great neighborhoods, great support.  Aid stations were superb - water every mile and gatorade every other mile.  Good fan support. The hills were tough though.   I put the degree of difficultly near or at the top all marathons I've run.   Definitely  harder than Boston, Country Music Marathon, etc..  Probably a bit harder than the Mercedes Marathon in B'ham.

 

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
77.4829.9629.501.170.00138.11
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