I just felt like running

St. Jude 5K (Florence,AL)

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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
181.850.000.000.000.00181.85
Elliott Stroller Miles: 5.70
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Ran over to the Austin HS track from home.  Jon was over there doing 300m repeats.  I did a few at 53-55 secs and then jogged while he finished his six.  I paced him for the first 200m of the last one.   He's really fast right now.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.100.000.000.000.007.10

Morning run on from home to the point mallard path.  Still a little tired from last nights track workout.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.200.000.000.000.0012.20

Easy run.  Went over to Delano Park, Old Decatur, and then to the Point Mallard path via the bike trail.   Checked out what was going on at the Spirit Field to see if putting on the Spirit Run on 7/4/09 would be an option.  There were alot of vendors set up on the permimeter, several chairs in front of the stage, inflatables in the infield.  Not many people milling around.   It probably would work.  I'd need to clear with Parks and Rec Dept and Spirit Festival committee.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Easy run.  ran out and back to Chesnut Grove School via veterans, central parkway , tammy, tanglewood, way thru the woods.   8:08 pace.   Ran negative split on 2nd half (7:58 pace)

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

7 miles,  mostly on trail.   Hot again.  around 90F.  Drank 3 water bottles.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Hot again.  Did two miles at marathon pace (~6:45 pace) on Finley island road.    Felt worn out and very hot.   Cold shower hit the spot.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Ran an easy loop around home in the AM. 4.2.

At lunch, ran over to the fitness center (0.6 miles) and then ran on the treadmill.  After a 1 mile warmup at 8min/mile, did 1 mile at 6min/mile, 1/4 at 8 min/mile , 1/4 at 5 min/mile , then cooldown.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.440.000.000.000.005.44

Ran Trails at work.

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Race: St. Jude 5K (Florence,AL) (3.1 Miles) 00:18:49, Place overall: 4, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.240.000.000.000.0011.24

Ran 3 miles easy at lunch.

Evening race along on the Tennessee River at McFarland Park.  Very pretty. Flat.  Good portion was shaded.   Out and back course with a 180 degree turn around at each end.

Felt good.  5:50 1st mile.  Held pretty steady throughout.  Finished 6:03 avg pace.  My best 5K time since 2006.  It was a warm night (conditions for the 7pm start 91F ,48% humidity, no wind)  but with a race this short it wasn't a factor and may have helped a little.

Highlight was watching Jon Elmore break the Alabama State Record for 42 year olds in the mile.  He bested the previous record by over a second in a time of 4:55.8.    He had run a 4:20 before in the 1600 m (high school) so he understood what it took.   He's been focused on this all year so it was great to see it pay off for him.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.260.000.000.000.005.26

Ran over to Pt. Mallard to watch a little of the Wet Dog Triathlon. Will run long tomorrow.  Two more long runs before the Hot to Trot 8hr.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.000.000.000.000.0020.00

Long run.  Went pretty well.  One big loop of Decatur.  

I was disheartened to find the Farmers market restroom closed.  I guess its not open on Sunday.  No water.  I filled it off of the Morgan County Jail sprinklers.  That didn't work very well.

Got some blank stares from a couple ladies sitting on a porch at 6:45am on 6th Ave NW.  I was like an alien to them.

Saw some colorful graffitti on the pedestrian bridge between Chadwell and Northmeade SW.  Austin High must have a good art dept from the look of it.  Its not as poetic as the grafitti on the new bike trail behind the Decatur Utilities building - a youthful philosophy there is "F*** fear, drink beer".  Words to live by for someone apparently.

Got water from a guy washing his car at 7:45am-  his car was egged the night before: " must be my lucky day" was his explanation.   His water tasted like hose but it hit the spot.

Started to see signs of life around 8:15am as people were heading to early Church.  After I got water from the Elmore's front spiquot, they passed me on their way to Sunday school on Central Parkway.

As I got home, it started to sprinkle.  A big glass of chocolate milk waited for me on the back patio thanks to Liza.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Ran the trail.  Just long enough to get loosened up.   Spiders are pretty active.  I picked web out of my hair all afternoon.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.700.000.000.000.007.70

Ran the trail and roads at work at lunch.  It was in the high 80's. Felt good.

Sidney loaned me her ipod and headphones since she knew of my difficulty in not finding headphones that I could run in.  They worked great so I ran off to Target with Elliott and got a pair (only $15).  I have some $50 sony ones that sit in the drawer.  They will stay there.  These are Philips SBC HS430   (ear clips).   I am planning on going to the library to get an audio book so I can transfer it to my ipod for the 8hr race or just for training.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

easy run on the trails at work

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

tried out the new headphones at lunch.  They worked well.   No more tape or bandages to hold the headphones on!    I'm going to go to the library over the weekend to get a audio book to listen to.

Long run again Saturday.  last big push before hot to trot 8hr.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
22.700.000.000.000.0022.70

Got going before 5am.  Best weather you can expect in Alabama in the summer.  Stayed cloudy and below 75F the entire time.  

Tried out a different run/walk strategy.  Instead of Run 1 mile/Walk 45 sec , I did Run 3 miles/Walk 2:15.   After one trial, I think the more frequent breaks are better.  Felt pretty good though.  Jon had left me cold gatorade and water which I got to at mile 16.  By mile 17, I was feeling great.   I think I was a little underfueled (had been doing 1 Gu/30 min) and the cold water hit the spot.

We on one of my favorite loops.  Central Parkway to Bird Spring/Mud Tavern, to South Chapel Hill, then return on Chapel hill.  Saw one of Joe Wallace's new developments (on south chapel hill)  " Manor park" I think.  He had 3 houses partially built.  Didn't look like any sold yet.  Nice location though.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.100.000.000.000.006.10

hottest day of the year so far.  Went out at noon for an easy one.  Legs feel fine.  Temp was 96-97F.  Drank lots and stuck in the shade for over half of it.    Cold shower afterwards felt great.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.710.000.000.000.005.71

Evening run at work before a business dinner at Logan's.  Its been a busy work week and it was a good opportunity to test the theory of "if a little tapering before a race is good, then a lot of tapering should be even better" 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.700.000.000.000.005.70

Pushed Elliott in the stroller so Liza could get a nap.  Hot and steamy.  Nice run.

Elliott Stroller Miles: 5.70
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.100.000.000.000.0010.10

Morning run over to point mallard, running path, back on golf course road, and back home.  I'm listening to Clive Cussler's "Sacred Stone".  Good story.  CIA,MI-5,Terrorism, etc...  Fun. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.100.000.000.000.003.10

Easy run at lunch. Very hot. Made me realize I need to bring a bandana and sponges to Hot to Trot. My eyes were stinging from all the sweat.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.300.000.000.000.003.30

A little cooler today.  Just an easy tune-up run.  Everything feels fine.   My cold is getting better.  Should have no effect.   If I were running a 5K or a mile, I think I'd feel it a bit in my lungs but they are at maybe 95% so for an ultra its a non-issue.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
181.850.000.000.000.00181.85
Elliott Stroller Miles: 5.70
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