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Mountain Mist Trail Run

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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
196.910.000.000.000.00196.91
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

I have no idea how far I really went.  This was a snowshoe hike/run with my brother in the Underdown recreation area in Wisconsin.  Very fun.  Temp was 15-20F with light snow.   Track was a mix of hilly packed single track,  some section of virgin fresh powder,  lake , and bog crossings.  It took us a little less than 3 hours.    It was all through hardwood forests with the exception of the lakes.    Part of it was on the Ice Age National Scenic Trail.

The lake crossing was slushy which was a little disconcerting since the lake was 30 ft deep.  My brother assured me that it was solid and it was only seepage from the water below.   We made it across with no problems but I didn't run that section. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.100.000.000.000.0013.10

It was 7F and breezy today in Wisconsin and I didn't feel like runinng out side.  I went with my mom to the Riverside Athletic Club in Merrill.  They have a great setup - the treadmills face a huge window which overlooks the Wisconsin River (still open and flowing fast) and downtown Merrill with its attractive Lincoln County Courthouse clock tower.   I put on my running playlist on my ipod and after a 0.5 mile warmup at 6mph  I cranked it up to marathon pace - 9mph (6:39/mile).  I ran 6 miles at that pace.   2 miles at 9.2 mph (6:30), 1 mile at 10 mph (6:00), and another mile at 9.5 mph (6:17).  some slowerstuff in between and as cooldown .  The treadmill went into cooldown mode after 60 minutes and I had to restart - annoying!   A great workout and by far the longest I've subjected myself to a treadmill.  Good music and good scenery help quite a bit.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Had a really nice snowshoe run.(1:02:40)    Same trail I went on earlier but this time I ran the entire way.  Very challenging- lots of ups and downs.      I didn't fall until late in the run in what is called the "Bumpy Bog"-  well named.   Nice head first fall into soft powder.

It was 17F but I got warm really fast.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.040.000.000.000.008.04

 Run from my parents house.


Route:

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.800.000.000.000.009.80

Easy treadmill run at lunch while listening to This American Life.

Ran at night with Jon in the rain,  hopped puddles, climbed a few hills.  My front lawn is flooded.  lots and lots of rain! 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.250.000.000.000.003.25

Quick run at lunch

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Jon came over the in morning and we ran to point mallard. Quite a bit of the trail was flooded (as was my front yard).  Nice run  @ about 7:30 pace.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.100.000.000.000.005.10

First run with my new Garmin Forerunner 405.   my family pooled together and got it as a combined gift for Christmas and my birthday.  I like the wireless sync-  I'll be able to wear just wear the watch and it will sync automatically once I'm back at my computer while I do other things.     8:17/mile   140 bpm average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
22.700.000.000.000.0022.70

Headed south for a point to point run.  Slight headwind the entire way with sprinkles off an on.  It was pretty warm - low 60's.  Had a nice time .  listened to NPR (Radio Lab, This American Life) and then some music.  I was scouting out a route for our run across Alabama.    Went down to Hartselle on Norris Mill and Vaughan Bridge Rd.   Some nice hills-  Garming said I did 3500+ of ascent which I think is overstating a bit.  Ended up on Nat Key Rd   SE of hartselle.   My mom came and got me but not before I climbed the big hill on Nat Key  (200+ ft in 0.5 miles).  I was looking over my shoulder as I approached the climb hoping she would come and rescue me from making the ascent.  No such luck.  It got my heartrate up to 180bpm at the top.

 towards the end I dropped to around 7:20 pace for 5 miles which felt good.

Average :  8:05/mile.   143 BPM Hr.

 about 75% through, I started to count roadkill but it was too late to get a good sampling.  only an armadillo and a mallard duck (weird.)    .  My guess is for alabama  the armadillo would be the #1 find  with possum a close 2nd.  I'll have to keep track.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.090.000.000.000.005.09

Took an afternoon jog.  took it real easy.  8:27/mile average.

Ran over the the refuge which was nice and came back zig zagging through neighborhood streets.  Did an out and back on brookmeade down to Country  Club Rd. to get at least  5 miles.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

Ran trails as a warmup and then did 4 hills (pumphouse to picnic area).  Climb is 80ft up over 0.2 miles.  Did it pretty hard (6:30-7:00 pace).  Cooled down and then did a 1/2 mile on the road in 2:50.  Felt good.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.110.000.000.000.004.11

Easy run, just to catch a break and clear my head.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.810.000.000.000.007.81

Ran trails at work.  Did one hard mile at 6:30 which included some good hills.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

It was pretty cold (like 15F) and windy so I wimped out and ran the treadmill.  Several coworkers were surprised to see me inside.  The fitness center normally has 6-10 people working out at lunch but so far I'm the only lunchtime runner.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

ran the first part of mtn mist through aid station #2.  Ran backwards on the course up to the stone cuts , ran the bypass , and then back through stone cuts.   Took the short cut (Dizzy 50's course) up to the ranger station.

helped mark a little of the course at the beginning.

There was a huge ice slide on the downhill at about the 1 mile mark.  After watching Blake do it, I slid down it.  probably 8 ft in length.    Blake got a hole in his running pants in the process- I only got a little wet.   Hope it melts by next Saturday.

I'm seriously considering trying to use my Montrails for the race.  I've sworn off trail shoes but I was really slipping around on all the leaves today.  Some nice lugs may give me some confidence on the downhills.   I'll break them out of the shoe sack where they have been since black warrior 1996 and see how they feel this week.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.500.000.000.000.002.50

easy night run around the neighborhood after our running club meeting.  Cold!!!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

its been a busy week and I had to get out on the trails to clear my head.  This was the warmest day so far this week (50's).    The run did the trick and I had a chance to think about the Mtn Mist 50K tomorrow and start gettin psyched up.

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Race: Mountain Mist Trail Run (31 Miles) 04:50:36, Place overall: 13, Place in age division: 8
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
31.000.000.000.000.0031.00

My third try at this beast of a race.   Lots of climbing (advertised as 3000 ft+), rocks, steep downhills,... 

The past two attempts were enjoyable up until about 18-20 miles and then they became stumbling , torturous slogs through the woods.  This year, I had a nutrition plan and kept to it.  I started conservatively as is my general ultra strategy.   I came into Aid #1 in 21st place and by Aid #2 was 23rd place.  I was feeling good  and was content at the pace I was on.  Races like this don't get easier as the day goes on so I like to keep some in the tank.

I didn't noticeably pick up the pace but I just kept steady, kept eating and drinking.  I slowly passed people and got up to 13th by aid station #5.  David Purinton (12th place) had a 9 minute lead there with 6 miles to go.  I narrowed it to two minutes by the time I crossed the finish line.  He is very fast and an excellent trail runner so I was very pleased to be in his shadows.   I need a longer race to be able to beat him.   

I felt good at the end and was able to do around 7 min/mile on the non-technical final 1.5 miles.  The post race pizza and cookie cake hit the spot.   You can't beat a good frosted cookie cake.

This was the first trail race in over 3 years that I didn't fall.  Its a good thing to as when you fall on Mtn Mist you have a good change of hitting rocks.

 Ended up with a course pr by 45 minutes.   No where near my 50k PR of 4:14 but given the difficulty of the course I take it as a huge victory.

Comments(7)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.100.000.000.000.005.10

Today's run reminded me why I like ultras.   The post race recovery is so much quicker.   Did a "Damage Report" run at work on the trails.  Muscles and Knees had no pain.   My feet were a little sore and so were my shoulders.   I remember a comment Nevels made:  "I ran so far my arms hurt".  This was the case for me.  Its weird to have my shoulders hurt more than my legs .  Mtn mist is a very upper body intensive race- lots of balancing, climbing, etc..  so maybe it makes sense.

I won't have much time to run this work week so it was good to get in some early miles.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.600.000.000.000.004.60

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.140.000.000.000.0010.14

night run.  had a great time.  would have gone further but didn't bring a bottle or Gu

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.030.000.000.000.005.03

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.040.000.000.000.0013.04

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
196.910.000.000.000.00196.91
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