I just felt like running

Monte Sano 10K/5K

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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
186.810.000.000.000.00186.81
Red 2140 Miles: 147.07Ohana Racers Miles: 22.74Elliott Stroller Miles: 3.50Montrails Miles: 17.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.500.000.000.000.0012.50

First major bonk in quite awhile.

This was my first quality workout of the Daniels running formula marathon plan.  5 X 5 min at tempo pace (target 6:15-6:26).  It was fairly warm and I quickly depleted my water bottle.  I hadn't brought any food along thinking  my lunch would carry me through 4 hrs later.  The intervals got harder and harder.  I met all my time goals (barely) but it got more like a VO2 Max workout towards the end.  My first interval (ended up being 0.8 miles) was at 6:17 pace but all the others were clustered at 6:25 / 6:26.   My average HR was 160 BPM for first two and then climbed to 167 for the 3rd and 4th , the final one averaged 170 BPM.  I was toasted.  I was so spent  that I slogged the remaining 4-5 miles back home at 8:45 pace.  My HR stayed up and averaged 150BPM.  I was dehydrated, low on food, and dizzy.

Liza saw me stumble into the backyard and mouthed "Are you all right?" through the window.  I said "No" and pantomimed that I needed something to drink.   Fiona came out with a huge glass of gatorade.  I hit the couch at 7:30 that evening and was in bed by 8:30.  

Red 2140 Miles: 12.50
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.600.000.000.000.009.60

ran to work .  really easy.  felt OK .

 Goal this week is  0.7 of peak   or 60 X 0.7  = 42.  This will be the lightest week until I taper in late November.

Red 2140 Miles: 9.60
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.870.000.000.000.003.87

Easy run at work. Did three strides (0.1-0.2 mile) to try to hone in on my starting pace for the Monto Sano 10K and 5K tomorrow.  Ended up at 6:03-6:14/mile pace.  I'm hoping to be a little slower than that to allow for a negative split finish.    I'm trying to avoid a really fast first mile.

Red 2140 Miles: 3.87
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Race: Monte Sano 10K/5K (6.2 Miles) 00:38:43, Place overall: 12, Place in age division: 3
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

Nice race today.   Didn't know how my body would respond to hard road racing after a 7 month lay-off from fast stuff.  Felt good.  Held back a bit at the beginning and was able to enjoy the last miles, do a few strong surges, and finish strong.  Nice course, lots of up and downs.

 Also did the 5K, 19:27  . 7th OA,  2nd in Age group.  Legs felt dead.   Had a guy sprint by me in the last stretch, letting out a woop, and shaking his finger at me.   My thought at that moment was "Oh , really.  that is so mature."  Here is a friendly neighborhood 5K and he's taunting me like he's just won the 100m gold medal.    He did have a nice kick.  I had to check to make sure he hadn't run the 10K and he didn't.    I may have to lose his entry the if he enters any of our races. :)    hopefully that made his day.

Ohana Racers Miles: 12.00
Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.890.000.000.000.005.89

my mind is in a complete fog, I have no recollection of where I went on this run

I just remembered.

Ran across the 14th street bridge, down central pkwy to the bike trail , on to 2nd St. SW and then back home past Delano Park and Decatur High.

Red 2140 Miles: 5.89
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.400.000.000.000.007.40

Interval work today.  My body is not used to running this pace.    Did 1000m repeats with 3 min active recovery. I was supposed to do four but stopped about 100m into the last one.  On the others, I hit my target pace of 5:45-5:52/mile but it was a struggle.  Things will get easier.

Red 2140 Miles: 7.40
Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.060.000.000.000.005.06

lunch run on the trails.  

Red 2140 Miles: 5.06
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.800.000.000.000.009.80

Ran home from work.

Red 2140 Miles: 9.80
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Ran to work in the morning.  Very foggy.   Got stopped by the train so i ran back and forth on old trinity road.

Red 2140 Miles: 10.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.300.000.000.000.0017.30

Morning refuge run.  Ran half of it with Rob, Kathy, Blake , and Josh who were doing a 40 mile training run to get ready for their 100s.  

Felt good. 

Red 2140 Miles: 17.30
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.600.000.000.000.006.60

lunch run.  turned out to be longer than expected .  The film plant was moving a rail car across an access road so I ran laps back and forth in front of building 14.  When it looked like, it was clear I headed south again only to be stopped by them again saying another car was coming.  I turned around and ran the half mile to a section of railroad tracks that I can run on for 200 yards to get back to the locker room.  It was under repair and I had to turn around there too.  I ran the 1/2 mile back to the other crossing and got across.  When I was almost done, the train from earlier had moved east down the track was about to cross in front of me again.  I sprinted across the parking lot and was able to get across.  Otherwise it would have been a 7-8 mile run.

Red 2140 Miles: 6.60
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Tuesday afternoon speed workout for Saturday race.  Just like two weeks ago it ended badly.  Hopefully like two weeks ago, I end up with a good race.    I left my water bottle and Gu's at home so I wasn't too confident going into a 10 mile interval workout in humid weather.

I ended up doing 6-7 short intervals ranging from 0.3 to 0.5 miles.  pace between 5:56 and 6:16.   I got really drained towards the end and slogged it back home at ultra pace (8:30's). I felt better after my chocolate milk.

Red 2140 Miles: 9.50
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.710.000.000.000.0010.71

Run to work.  Took it easy.  Didn't feel particularly strong.  Half way through I ate a Gu and started to get a little spring in my step.

Red 2140 Miles: 10.71
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.370.000.000.000.0010.37

lunch run on the trails and the evening run around the neighborhood.   all easy.  feeling good.

Red 2140 Miles: 10.37
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

easy out-an-back down finley island road

Red 2140 Miles: 4.00
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Race: Hartselle Depot Days 5K (3.1068 Miles) 00:18:15, Place overall: 1, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.740.000.000.000.0010.74

Rained hard all night but stopped before the start.

 Ran in third in a pack of 3 until mile 1.  Patrick Fagerman leading.  Came in at around 5:45.  After the mile mark, there is a long straightaway on a slight decline.  I picked it up and moved into the lead.  I wasn't planning on making a move but they didn't respond so I kept going.  Race was pretty uneventful after that .  I gradually pulled away and kept Patrick a good distance behind me.  He's a great sprinter (which I am not) so I wanted to maintain a good gap.  Ended up 10 seconds ahead of him.

This is my first road race win and 2 seconds off my PR.  I was hoping to get to 18 minutes by December so I'm ahead of schedule.  Last year at this time, I was in the low 19's.  Gives me more confidence I may be able to PR in the marathon at Huntsville.  We'll see.  I have two full more months of training. 

Ohana Racers Miles: 10.74
Comments(5)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.000.000.003.50

out for a nice easy Sunday jog with Elliott.

Almost 2 miles in, my left calf has a sharp pain which won't go away.  I stretched and walked some and tried it again.  Runnable but it hurts.  Very similar to the calf injury in May except its the other leg.  Just a little higher this time.  Back in May, I ran on it again and then again before I took a few days off.   I'm going to take the first part of the week off an let it heal.

 Weird injury.  It didn't hurt at all yesterday during the race  or at any time leading up to my run.    It has to be due to the race and but its a weird delay.  Its not soreness like DOMS, its a strain.

 I'm breaking out the calf sleeves again. 

Elliott Stroller Miles: 3.50Red 2140 Miles: 3.50
Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

nice to get back running after some time to heal and a stressful week

Red 2140 Miles: 4.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.000.000.000.000.0017.00

Two trail runs while at Desoto State Park.  Second one with Jon E.  Nice trails especially the mtn bike trails.  Felt good.

Montrails Miles: 17.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

A short trail run on the white trail at Desoto and then on the road down to highway 137 towards Valley Head.   Jon and I were lost for awhile and went back and forth on the same 1/2 mile stretch 4 times until we figured out which way we were going.  Calf got tight towards on the end on cty road 603 during the long 2 mile downhill.

Red 2140 Miles: 10.00
Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.830.000.000.000.002.83

The run started badly.  My left calf immediately started to hurt.  Pain increased and I stopped and walked 3 times by the time I reached the firehouse (0.6 miles).  I went in to use the bathroom and stretched and tried again.  Went really slow and was able to run without calf pain.  My shin was now super tight.  Weird.  I ran a quarter mile and then went into the fitness center.  I dabbled on the elliptical for 3 minutes and got bored and went out to run again.  The elliptical was no easier on the calf so I'd rather be running.   I was able to run with no calf pain the rest of the run.  Shin was tight but it go better with after I stopped and massaged it.

I managed a pain-free mile at 8:20  which was a small victory.

I need a deep tissue massage big time.  

Red 2140 Miles: 2.83
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.140.000.000.000.004.14

An improvement over yesterday.  Left shin down near ankle was sore early but it loosened up.   I didn't push things as I am along way from feeling 100%.

Once I got off the trails and back on the plant roads, I was able to do a pain-free 7:24 mile .

I'm up to sixteen  3Mers that have signed up for the Liz Hurley 5K.  A couple have never competed in a 5K before.

Red 2140 Miles: 4.14
Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
186.810.000.000.000.00186.81
Red 2140 Miles: 147.07Ohana Racers Miles: 22.74Elliott Stroller Miles: 3.50Montrails Miles: 17.00
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