I just felt like running

Mountain Mist Trail Run

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSchotz's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011
15% off for Fast Running Blog members at St. George Running Center!

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. 

 

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
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
2260.050.000.000.000.002260.05
Elliott Stroller Miles: 112.70Red Kayano 13 Miles: 128.02Red Kayano 15's Miles: 311.96Blue Kayano 14's Miles: 258.66Gold Kayano 15's Miles: 288.89Ohana Racers Miles: 84.64Red 2140 Miles: 197.73Montrails Miles: 17.00Orange Kayano 15's Miles: 317.38Kayano 15-4 Miles: 68.01Saucony Trail Miles: 60.64
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. 

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.  

Comments
From mikemac on Fri, Jan 02, 2009 at 19:35:39

I bet looking at that scenery really helps running on the dreadmill.You should feel good,I always thought you were a machine.....But you proved me wrong. It cant keep up with you.

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.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.040.000.000.000.008.04

 Run from my parents house.


Route:

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! 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.250.000.000.000.003.25

Quick run at lunch

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.

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.

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.  

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.

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.

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.

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.

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.

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
From Kathy Nevels on Fri, Jan 23, 2009 at 18:59:01

Good luck at Mtn. Mist tomorrow!!

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!!!

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.

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
From Burt on Sun, Jan 25, 2009 at 11:39:00

My hat goes off to you ultra guys. Where was this race located? Alabama?

From schotz on Sun, Jan 25, 2009 at 12:46:51

Thanks Burt. The race is in Huntsville, AL in Monte Sano State Park.

http://www.huntsvilletrackclub.org/HTC_Races/MM07WEB/index.html

From Jon on Sun, Jan 25, 2009 at 16:31:15

Nice job. I go to MSFC on business sometimes and always try to run at Monte Sano while there. A 50k race would be tough- and to not fall is especially impressive!

From mikemac on Sun, Jan 25, 2009 at 17:44:10

Good job Eric! And what a month you are having.159 miles....AWESOME!!

From Nevels on Sun, Jan 25, 2009 at 18:28:37

Sub-5, nice! On that course, anything under 5 is blazing, and being within 2 minutes of catching David Purinton is impressive as well. Sorry about not getting to talk to you yesterday, but time and energy were somewhat scarce whenever I was actually in the lodge. Again, solid run, man; good job!

From JimF on Mon, Jan 26, 2009 at 09:45:39

Good job on the ultra race! Your smart race plan really paid off with a great result.

From jelmo on Mon, Jan 26, 2009 at 14:00:45

Your fueling and pace strategy were great, you really burned through the 2nd (tough) half, congrats on a great MM PR, TOP TEN next year!

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
From Nevels on Mon, Jan 26, 2009 at 19:37:26

You're a better man than me. There's no way I was going to run today, but oddly enough, I'm not very sore; my problem is that my knees are killing me. I'll give it a few days and see how things are going....

Congrats again on a solid race.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.600.000.000.000.004.60

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.030.000.000.000.005.03

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.040.000.000.000.0013.04

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.180.000.000.000.005.18

refuge loop from home

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

lunch run

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

treadmill run,  did one mile at 10mph,  after warmup, I was mostly in 6:30-7:20 territory.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.010.000.000.000.000.01

I got all bundled up for a night run at 8pm.   My congested lungs complained the second they hit the 30F air.  I made it half way down the driveway, stopped, and headed back inside.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.140.000.000.000.006.14

We had an exhausting last couple days with our son in the hospital for tests.  He was a real trooper- more than I can say for his dad.  We got back home in the late morning.  Liza ran off to her doctor to look at her cute sinus infection.  Diagnosis was an acute sinus infection which she has been fighting for 8 days.  I'd have liked it better if it was cute.  I may have wanted to keep it around for awhile longer.

Anyway, Elliott and I were home for an hour before I was to head to work for a 1/2 day.  We headed out for a jog.  This was our first in awhile since he's either had a cold, its been dark, or its been too cold.   He is always so relaxed in the stroller and this was no exception.  We made a nice tour around the neighborhood and made decent time for stroller pushing - 8:37/mile. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.100.000.000.000.0018.10

I learn by experience.  Something has to happen to me once (or several times) before I believe.  Most of my running "rules" stem from some bad experience in a long run or race.  These are "rules" that are I'm sure are all in 100 books but I need to try and fail before it sinks in.   A couple that come to mind:   1) Don't drink all-you-can drink diet cokes the night before a race (Grandma's Marathon 1991)  2) Don't wear cotton socks in a marathon (Chicago 1999)  3) Do bring an extra pair of underwear to Junior High away trackmeets (Antigo,WI 1986)  4) Don't put 5 Gu's in the back pocket of your racing short without wearing a jock strap (Rocket City Marathon 2005)   5) Don't eat cabbage salad the day before a long run (Mtn Masochist training run in Eva with Jon)  6) Do skip a 50K trail race if 3 days before you are shaking and shivering in bed with a fever and the flu (Mtn Mist 2004) .    The list could go on and on.   The common thread is that they all evoke a very vivid memory and lesson that most of the time I heed.  #1,#2,#4, and #5 were all lessons learned on first experiment.

Now for today's lesson .  Our family life is pretty hectic- a 5 year old and a young son with health issues.  This makes it challenging to fit in runs, especially long ones.  What I like to do is to tell my wife,  I'd like to run 3 hours when would you like me to do it?    It wasn't until we were sitting down for lunch that we finalized the plan.   On this Saturday, my long run will start in 2 hours.   So what would be the ideal thing to eat before a long run with little notice:  a banana, clif bar, small turkey sandwich, soup?  Those sound intelligent now but I chose to have two huge helpings of week old chicken lasagna and then a couple heaping spoonfuls of peanut butter with chocolate chips mixed in.   When I hit the road at 2, I was feeling fine for the first 3 miles then my digestive system started to complain big time.  I won't go into great detail but this run did test my encyclopedic knowledge of Decatur public and semipublic restrooms.  The low point was when I found a porta-potty at the marina, sat down, and then got huge splashback from below. That will wake you up.  The best I could hope for for a blue stained rear end.  That was a new one for me.  I kept moving though and got in 18 miles in 2:55 (including all the stops).  The bright spot is my legs felt fine.


Comments
From mikemac on Sat, Feb 07, 2009 at 22:01:13

And I thought that long runs were tough for me.I'm glad that it worked out for you. (I think??)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.440.000.000.000.005.44

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.170.000.000.000.005.17

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Treadmill run.  Hard rain outside.   I got drenched just running to the car.   The treadmill belt got really wet from my dripping on it.   Luckily , no fall.  That would have been funny.   I ran pretty hard- mostly sub 7 minute pace. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.500.000.000.000.002.50

Had a hectic day at work and missed my lunch run.  Before I went home, I ran the treadmill a little.  Did one mile at 6 minute pace.  It felt good and made me think I could run a decent time at Winterwinds.

Race: Winter Winds 2 and 4 mile (2 Miles) 00:11:31, Place overall: 13, Place in age division: 5
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Starting from Grissom High school in Huntsville, this race is always a fun one.  It was the fastest my legs have moved since the Frosty Freeze back in December.  I was hoping to set two PR's and I succeeded.  It sounds more impressive than it actually was as I this was only my third time racing a USATF certified 2 miler and second on a 4 mile.    

The 2 mile distance is a nice change from a 5K.  The hurt doesn't normally start until about the mile mark and with this distance the finish is almost there at that point.

My four mile time was 23:58 which was good for 1st in my age group.  I was in serious pain at the end.  They started this race about 20 minutes after I finished the 2 miler .

David Riddle set an overall Alabama state record in the road two mile - 9:46.  I'm sure that is a far cry from the track 2 mile record but a record is a record.

Comments
From jelmo on Wed, Feb 18, 2009 at 12:28:06

nice runs!

From Burt on Sat, Feb 21, 2009 at 19:20:53

Back to back races. That's hardcore. Way to go!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.010.000.000.000.007.01

Three laps around the road loop at work.    After a warm-up mile, all miles were right at 7min/mile.  6:40 on the 5th mile.  Felt good.  Just a little tight from yesterday's race.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Took it easy today.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.800.000.000.000.001.80

With race tomorrow, I took it easy today.   I have realized one unexpected side effect of me losing 20 pounds over the past three months.  I typically wear a NATHAN sports waist pack to hold Gu's, phone, iPod, etc...   Worn it for almost 3 years and its worked great.   Recently I noticed it starts to ride up on my torso- moving from my waist up to where it eventually is well above my belly button.  There is jumps around and rotates and is generally annoying.  Every 1/2 mile or so , I move it down , try to tighten it, only to have to continue to repeat.     I realized that my "love handles" on my stomach have disappeared .  They were large enough to provide a barrier to prevent the pack from riding up.

Today I tried a solution which worked pretty well.  I safety pinned on side of the pack to the waist band of my shorts.  Dorky but effective.    I'm OK with that since alot of things about me are "Dorky but effective" 

Comments
From mikemac on Wed, Feb 25, 2009 at 18:14:34 from 136.229.5.44

Not a bad problem to have.I mean no love handles.

Race: Black Warrior 50K Trail Ultra (31 Miles) 04:20:00, Place overall: 6, Place in age division: 6
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
31.000.000.000.000.0031.00

pretty eventful day - almost throwing right before the start, teeth chattering cold,   nice scenery, multiple water crossings,  3 mile stretch through active forest fire, one large tree fully engulfed in flames ready to fall, lots of smoke,  only one fall,   chest congestion, thoughts of dropping out,  nose running light a faucet, half strength gatorade,  low electrolyte levels, lots of horse induced muddy slop,    one lost toe nail,  strong winds, great support from friends,  tingly hands, Gu on eyebrow, kept moving, great hot chocolate and red beans and rice,   only 5 minutes off my PR,    time for traditional post-race chocolate milk shake

Comments
From Nevels on Sun, Feb 22, 2009 at 10:42:18

Sounds like fun.

Nice run.

From jelmo on Mon, Feb 23, 2009 at 01:00:38

wow! what a day sorry I missed it, nice run.

From mikemac on Mon, Feb 23, 2009 at 19:50:08

Thoughts of dropping out?? Yea right..It would take a lot more than that to make you quit.Great race.

From Jim F on Mon, Feb 23, 2009 at 23:27:44 from 76.113.223.124

Eric - you are amazing. Nice work!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.380.000.000.000.003.38

Really stressed.  Run helped.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.210.000.000.000.008.21

Down in Birmingham for Elliott's surgery.  He was in the special care unit which doesn't allow visitors from 2 - 4:30pm.  I fit in a run in Mountain Brook,AL.  I followed the first runner I saw (which I had to admit to my wife was a female with minimal clothing who was trotting along at around 7:30 pace).  She guided me to the Jemison park trail and then I passed her.  The trail was great.  Curvy trail along part of the Cahaba River .  Some paved, some dirt.  Just great.   Climbed a hill and went past the Mountain Brook Club where I got a glance of some tennis and golf being played.   Birmingham is really hilly!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Further proof that treadmills are evil.  Downpouring.  Hampton Inn Treadmill.  Pretty rickety.  Only could go 6mph.  Ramped up the elevation.  8%, 10%, 12%, 15%....  Hard at 5.5 mph.  Dripping sweat with ipod blaring.    Injured my plantar.  Hopefully not seriously.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Still in B'ham.  Nice loop. Thought I was touring the country.  Lakeshore Drive (Chicago?) along Cahaba.  Past Samford.  Up Green Springs Highway.   To Broadway Dr. (New York?).  Oxmoor Rd (sounds english) through Homewood and then finishing on Hollywood Drive (California)?).  Had a great time.   Really should have rested my foot.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.800.000.000.000.005.80

Back home. Back at work.  Two park loops.  Plantar complained but it loosened up.  I think it will be OK.  Irrational optimism?    Definitely no racing or hard hill work for awhile. Only easy stuff.     hopefully I'll listen to that advice.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.540.000.000.000.005.54

Easy run.  Still nursing a sore foot.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Ran over to Delano and did a few laps.  With some puddle dodging, I kept my feet dry.  I didn't do the muddy out and back from yesterday's race.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.830.000.000.000.008.83

easy run with Elliott for 4 miles ,  5 miles through the refuge

Elliott Stroller Miles: 4.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Nice easy run with Elliott.  Beautiful.  Ran over to pointmallard and did the trail.  Elliott slept most of the way.

Elliott Stroller Miles: 10.00
Comments
From Nevels on Thu, Mar 19, 2009 at 13:53:44 from 131.204.15.93

Getting in some mileage after the Delano Bonanza - nice.

From schotz on Thu, Mar 19, 2009 at 23:55:30 from 68.190.4.225

I couldn't stand there all day and watch you maniacs run without being inspired to get out and put in some miles myself.

I was the same way after I watched Larry Bird play on TV. I would always head out behind the house and shoot hoops.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Another nice afternoon run with Elliott.

Elliott Stroller Miles: 7.20
Comments
From mikemac on Fri, Mar 20, 2009 at 01:33:47 from 136.229.5.41

I did 23 miles last year. Yea I agree,Last year I wasnt prepared for the longer runs but now it doesnt hurt near as bad.I was running again in only 1 day. If I make progress this year like I did last year maybe I can tap into the high 40's.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.450.000.000.000.009.45

Elliott is getting some miles in on the stroller.  Another nice run.  A little cooler today.  My foot is not 100%.  It feels alot better than last week when I didn't run on it though.  Plantar Fasciatis does not get better with rest- I think it gets worse.

Elliott Stroller Miles: 9.45
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.600.000.000.000.0010.60

Went over to Mooresville to walk the start and take a few pictures of the Rocket Run 10 miler.   Went out to the refuge and got to help a couple find the cotter pin for their boat trailer.  They ran over a huge stump which lifted the boat off of the trailer hitch.  I found the pin a 1/4 mile down the road around the corner.  They must have dragged the trailer and stump that whole way.   My foot continues to get better.  It still is pretty tight at the start but it loosens up afterwhile.   I'm still watching the speed- no faster than 8 min/mile.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

lunch run at work. Ran a couple miles a little faster. 7:21,7:17. Foot feeling better. Its amazing how two weeks with 5 mi/week mileage did nothing for my foot but running 50 or so miles last week, stretching alot, icing some, taking a 24 hr anti-inflammatory , and wearing the night split can make a big difference. Rest doesn't cure all injuries.

Comments
From Nevels on Wed, Mar 25, 2009 at 08:53:34 from 75.143.70.65

Ironic, huh? I've been saying that time off is bad for you for years. It always seems that when I take a rest week, I end up more "injured." It's almost as if I'm giving my body a chance to realize how much I'm beating it up...

Glad to hear you're foot's feeling better.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.100.000.000.000.0018.10

Commute to work and back.  Felt much stronger in the afternoon as I normally do. When I wasn't stopped by traffic, I was able to maintain around 7:20 or so pretty comfortably.  Felt good.  My car was in the shop so I ran from work to Honda of Decatur.  Leon burst out laughing when I told him that I had run 9 miles to come pick up my car. 

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.300.000.000.000.005.30

Since treadmills are evil, I ran in a downpour on the trails at work.  Took it pretty easy.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Ran two laps on the road at work.  Beautiful day.  Picked it up towards the end and did a 6:32 tempo for my 5th mile.   Foot is not 100% but its pretty close.  I forgot to wear my night splint last night and it didn't hurt in the morning.   Got my Chaco hiking shoes today which I plan to wear to work.  I love them so far.  I am hooked on Chaco sandals and these feel just as good. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.400.000.000.000.006.40

Lunch run on the roads.  Went down to the end of Finley Island and back then the big road loop once.  took it easy with McKay Hollow Madness tomorrow.

Comments
From mikemac on Fri, Mar 27, 2009 at 22:27:38 from 75.120.42.30

You must get a longer lunch than me. LoL!!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.550.000.000.000.0017.55

Fun day of running.   Ran the McKay hollow half-marathon with Sooi today.  Course was great.  Enjoyed several trails at monte sano I'd never been on before- Panther knob, natural well, and a few others.   Loved the mud, puddles, multiple stream crossings.    Blake had great post race food- can't beat Crispy cremes, cookie cake, and oreos!   This was Sooi's hardest race yet and she kept at it.  I was proud of her.

Comments
From Dan Burleson on Thu, Apr 02, 2009 at 09:59:18 from 72.12.56.69

I am just now clear of the soreness. Glad you had a nice race. I will definantly do Mckay next year. Kind of hooked me on trail running.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

The miles today are what I call "Life" miles until I come up with or read about another term.  These miles are built around life's requirements.  My running to work is a good example.  I take what would be 40 minutes a day in the car and use that time for running.

Elliott had two prescriptions at Walgreens so instead of hopping in the car I ran the 1.75 miles over there and back.  When I walked in the door, the dog needed a walk so I took elliott in the stroller and did a very slow jog.  Hank, our 100 lb four year-old chocolate lab mix, has bad hips so I like to stay slow enough that he doesn't break into a gallop (if that applies to dogs)..

Elliott Stroller Miles: 1.50
Comments
From Nevels on Tue, Mar 31, 2009 at 15:43:55 from 131.204.15.93

"Life miles" is a good term, and they can constitute some of the best and most interesting mileage in our logbooks...

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

We had a company cook-out today.  Everyone was heading to pick up their hot dogs, hamburgers, cake, chips, soda, etc... I was able to fight the urge and head out for a quick run.  I got to the cafeteria 10 minutes before they packed everything up.  There was lots of fruit leftover (grapes, strawberries, etc..) Yummy.  I had a hotdog too  with sauer kraut and chili on top.  Loaded!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

work was packed and long.  no time to run.  Tomorrow I'll run to work and back.

Comments
From jelmo on Tue, Mar 31, 2009 at 21:38:39 from 68.191.136.253

...and a good thing you didn't after that bowel wrecking lunch from Monday

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
23.170.000.000.000.0023.17

Nice day for running.   Ran to work (8:30 pace), ran at lunch, ran home (7:45 pace).  Felt good.   I'm figuring out how to miss all the traffic (factory shift changes).  If I leave home at 5am, I miss the 3M shift change on State Docks Road but I'm before the Wayne Farms shift change.  If I leave after 4:20, I am after all the shift changes on Ipsco Rd. (must a little after 4pm).  Crossing Hwy 20, 67, and 24 give me some built in rests.  Not in the mood for kamikaze road crossings.  

Comments
From jelmo on Thu, Apr 02, 2009 at 10:43:12 from 68.191.136.253

I thought it might have you on mileage for the day but you got that lunch run in, curses.

From Nevels on Thu, Apr 02, 2009 at 13:58:14 from 131.204.15.93

Yeah, Eric, you're making it hard for the rest of us to keep up...

From schotz on Thu, Apr 02, 2009 at 15:51:56 from 136.229.5.41

yeah , but so far today -- zero miles -- and a thunderstorm is on the way. I may be wet or electrocuted but I'm going to get a few in tonight.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.810.000.000.000.006.81

The area was under tornado watch, flash flood warnings, and thunderstorm warnings.  I waiting until the last line of T-storms past and got in a relatively dry run at 8:30pm.  Always fun to watch the storm water culverts filled to capacity.    Our driveway was flooded over as well.   Didn't feel great because I ended up running about an our after a fairly big meal.  Wind was very strong coming back south towards home from Delano.

Red Kayano 13 Miles: 6.81
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.520.000.000.000.005.52

easy run on the trails at work.  felt good.

Red Kayano 13 Miles: 5.52
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.400.000.000.000.0018.40

Got up early and did a nice easy long one.  Ran over to Delano and did several laps.  Four contractors were working on the playground before 7am.  Impressive.  They were working with brick and cinderblock.

About 7:30, I noticed kids starting to appear at Decatur High.  More and more came until it was a steady stream.  When I headed for home at 7:40, they were all congregated at the west entrance.  Each student carrying a piece of paper and calculator.   I flashed back to high school and the ACT and knew that this wasn't going to be a typical Saturday morning for these kids.

 Felt good during the run.  Caught up on my NPR and Endurance Planet podcasts.

Red Kayano 13 Miles: 18.40
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.730.000.000.000.008.73

Ran a little with Hank and Elliott.    Pushed Elliott over to Delano and did a lap, then over to church to watch Fiona to the egg hunt.  Liza took Elliott and I ran back.    I wasn't sore today but I felt a little fatigued when I tried to pick up the pace on the way back.

Elliott Stroller Miles: 6.50
Comments
From Nevels on Mon, Apr 06, 2009 at 11:55:23 from 131.204.15.93

I saw that you're not RD'ing River City this year; are you going to run it?

From schotz on Mon, Apr 06, 2009 at 12:36:42 from 136.229.5.41

I'll be working closely with the new RD, doing results, and helping with the awards ceremony.

Once I get enough people trained on the chip timing, maybe I'll run it some day.

From Nevels on Mon, Apr 06, 2009 at 15:46:10 from 131.204.15.93

Well it's good to know that the race logistics are in good hands.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.340.000.000.000.003.34

our weather is still on a roller coaster.  Today its low forties, windy, and rainy.  

Did one big road loop at work.  Luckily I threw a long sleeved shirt in my bag. Almost didn't.  Gloves, pants, and a hat would have been nice.

 going to commute to work on foot the next two days.  If I run one day at lunch, I'll get in over forty miles in two days.

Red Kayano 13 Miles: 3.34
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.650.000.000.000.0020.65

Got a 3/10 mile from home and realized I had forgotten my 3M badge so my morning commute was a little longer than normal.   Coldest morning in awhile.  three layers on top, jogging pants, hat, and gloves.  hands got cold.

 Listened to some NPR -  Wait Wait don't tell me  and then my collection of French Horn Concertos.  

 Someone asked me recently if the run across alabama was going to be a race.   My wife was there and laughed.  Officially , the answer is no. But,  everyone will line up and start running at the same time each morning.   It will be impossible not compete at some level.  We all want to finish for sure but we'll know how we stand and I'm sure we'll end up tabulating our daily times.  It got me thinking this morning about some other competitions to add into the run:    perhaps a David Horton coin hunt-  who can pick up the most money or things of value along the way...  Oh course, there could be the counting roadkill  and since its rural Alabama- counting the number of dogs that chase after us.  The final day will be a regulation marathon so that for sure will be the most race like of all the days.   I'd love to be able to break 3:30 or 4:00 even.  That means I will have come through the previous 150 miles in decent shape.

The run home was warmer but it was still cold enough that I wished I had worn my gloves.  Once I got headed east, the wind was at my back and it felt better.  Nice aroma coming from the Chicken plant and from McCulloms Seafood.  Once I got home, I took Hank out for a walk and he and I jogged 1.3 miles.  He's good for about a 12 minute mile then he starts dragging.

Comments
From jelmo on Tue, Apr 07, 2009 at 22:41:43 from 68.191.139.103

I was wondering this morning, if due to the cold you might postpone your running commute, but then on my way back home from the park I saw you car at your house, nice runs. I pulled off my hat and gloves on my return trip to the park, but was very glad I had them on the outbound.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
19.740.000.000.000.0019.74

Wayne Heckler moved to town and his house is between mine and 3M  so this morning he ran most of the way to work with me. It was nice having some company and also someone who is smart enough to wear a reflective orange vest when they run at night.    Big full moon.     His house was a smidge out of the way so the commute was 0.7 miles further.    Wayne filled his bottle at 3M and then headed back.  He'll have a minimum of 16 miles today.  I felt really good during the run.  I attribute that to the huge recovery dinner Liza cooked.  5 left over pancakes with syrup, 4 eggs scrambled, 1 sausage patty, large serving of cut fresh fruit, ice cream, water, and the customary glass of red wine after the kids got to bed.  2 full plates of food --  gone!!!  

At the beginning of the return trip, a few little aches and pains got me a little down for the first 1/2 mile.  Slightly sore foot, tight calf, tender psoas--  then I had a reality check and remembered this was the 4th 10 mile run in 2 days and if I wasn't sore, I wouldn't be human.   Everything loosened up and I had a good run.    The left side of my peripheral vision was doing something funky after about 3.5 miles-  there were distorted arcs which looked like how a prism refracts light.   It kind of strobed sometimes.  I would close each eye invidually and it would remain.  It was weird.    Once I got into the shade on 2nd St. it went away and I didn't see it for the last 4 miles of the run. Who knows?


Red Kayano 13 Miles: 19.74
Comments
From Dan Burleson on Wed, Apr 08, 2009 at 10:08:37 from 72.12.56.69

Great mileage. I wish I could pile it on like that. You should be more than ready for the Run Across Alabama. I will try to increase my mileage later this year and try the mountain mist or Black Warrior, or 50 miles at Delano. But I have thought that before. I turn 50 February 2010. I would love to do a 50K to celebrate.

I will use you as my inspiration.

I will keep checking up on you guys.

From jelmo on Thu, Apr 09, 2009 at 01:32:28 from 68.191.139.103

top of the milage list so far this week, nice job! I've had that vision occurance while running as well, didn't know what brought on but it never lasted too long.

From schotz on Thu, Apr 09, 2009 at 11:19:19 from 136.229.5.41

being at the top of the mileage board didn't last long, I like that you, me , and nevels are on the first page of runners for the week and month.

From Nevels on Thu, Apr 09, 2009 at 13:55:16 from 131.204.15.93

Yeah, it's about time we started pretending to be real runners again...

From Kelly on Sat, Apr 11, 2009 at 23:00:27 from 75.137.252.89

Hi!

Camp WWW wants to provide brunch/lunch for the first day of Elliott's Run on Wed. July 1st. We can have an extended session that day. Jon and I could scope the route a couple of weeks in advance to pick a good place to set up our canteen it that is o.k. with you.

Also, it is still hard to talk about, but may River City Runners' do something to honor Gina? Some ideas include naming the Point Mallard trail for her, a middle school girl running club, or a race in her memory for either the American Cancer Society or for a scholarship for runners.

Wish we could have been there today. I was in Pelham with AHS, for a long, long day, but not bad.

Happy Easter! See you tomorrow-

Kelly

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.450.000.000.000.005.45

Easy run at work.  Nice day.

Red Kayano 13 Miles: 5.45
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.230.000.000.000.006.23

Good to get back running again.   Two days of River City Run work and a nice Easter Sunday.  3 days rest.

Red Kayano 13 Miles: 6.23
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.380.000.000.000.005.38

ran at work and felt extra peppy.    First mile was 7:38 and then I did a 6:15 which felt great.  Did a cooldown lap and then another faster one (5:56).     I've purposely been avoiding speed work to keep from staying injured.  Days like this and an upcoming 10K in May is about as close as I'm going to get to fast stuff until after the run across alabama for Elliott.

Red Kayano 13 Miles: 5.38
Comments
From kelsey on Wed, Apr 15, 2009 at 07:54:29 from 128.186.154.139

it's always good to have a little extra pep! nice fast miles!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
19.500.000.000.000.0019.50

To work and back.   Felt great in the morning- after warmup stayed around 7:30 pace and did a few miles a little faster.  Great weather - 48F or so.    

A little fatigued on the return trip- maybe from fast run yesterday and this morning. Got back safe and sound with no apparent injuries so i'm happy with the effort. 

Red Kayano 13 Miles: 19.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Fiona turned 6 today!

Comments
From mikemac on Fri, Apr 17, 2009 at 06:38:49 from 136.229.5.41

Happy Birthday to her!!

From Nevels on Fri, Apr 17, 2009 at 13:14:14 from 131.204.15.93

Happy Birthday to Miss Fiona; you'll have to update your profile picture...

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
19.130.000.000.000.0019.13

Nice easy morning run.  Low 50's.  Very peaceful.  8:45/mile pace.

 Did the return trip at a around 8:00 pace.  Comfortable but I wasn't especially peppy today.  i'll hit it again tomorrow AM. 

Red Kayano 13 Miles: 19.13
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.520.000.000.000.0018.52

This was my "get-in-all-the-miles you can and be home by 8am" long run.  Went well.    Ran almost all of it at Delano.  Saw Heather, Shawn, and crew  doing their last 10 miler before the Country Music Marathon.  

The good thing about running on a loop is you get a chance to pick things up that you drop.  The same packet of Lime-flavored Gu fell out of my waist pack twice and I found it the next lap around. 

Red Kayano 13 Miles: 18.52
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.530.000.000.000.0015.53

Liza and I were both up with Elliott this morning.  I was up at 2am and couldn't get back to sleep.  I got up did the dishes, fed the dog, made my lunch, and then headed out for a run at 3:30am.   I realized quickly that I need to buy a reflective vest and headlamp.   

We drove a portion of the run across alabama yesterday which got me all fired up and motivated to run lots of miles.  Day 1 will be awesome-  lots of variety : resort area, woods, huge switch batched descent, old fabric and hosiery mills, some gravel back roads, houses falling of cliffs, chicken houses , nice views, lush valleys, mostly pretty quiet roads.

I got what I thought was a rock in my shoe but  stopped to find a 1 1/2 nail stuck in my brand new Kayano 15's .  It didn't get to my foot but I had to tug hard to get it out.  I carried the nail with me until Delano park where I deposited into the trash.  Can't remember that happening before.

I ran again at lunch.  There was a strong westerly wind blowing all day.  It made me think about how it would be to have that in our face the entire western trek across the state.  It may feel nice for awhile to keep us cool when it hits the 80's and 90's but it would get old after awhile. 

 

Red Kayano 15's Miles: 15.53
Comments
From Kathy Nevels on Wed, Apr 22, 2009 at 21:52:26 from 72.146.61.24

I've got a reflective vest you can borrow until you get one for yourself -- I don't run after dark until it gets hot! I'll just hang it on the baker's rack in the breezeway between the garage and the back door of our house -- next time you run (or drive) in this direction just go back there and grab it if nobody's home.

From schotz on Thu, Apr 23, 2009 at 07:10:48 from 68.190.4.225

Thanks Kathy!

From schotz on Thu, Apr 30, 2009 at 05:04:43 from 68.190.4.225

Thanks Kathy. i plan to pick it up during my run this morning.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.130.000.000.000.005.13

Red Kayano 15's Miles: 5.13
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
28.760.000.000.000.0028.76

3am rise, on the road by 4am.  I wanted to have this been my only big mileage day of the work week.  Ran laps around WJ elementary-  I found out later that I woke up Allen Pendergrass's dog which woke him up at 4:20 am. whoops!  Good watch dog.  I met Wayne at 5AM and took the long way to work - cemetary loop and then 2nd St.  Wayne let me try lime citrus Cytomax (his favorite).  I liked it.     Easy run at lunch.   The run home was pretty uneventful.

the hardest part so far in the training isn't all the running, its the sleep deprivation.  I try to get all my mileage in before 7am on weekdays and 8am on weekends.  My runs home have me leaving at 4pm and getting home around 5:20pm.  By the time the kids are in bed and all chores are done, its normally 8:00 pm and I have no energy for running. 

 Morning 14.72, lunch - 4.46, Afternoon - 9.58

Red Kayano 15's Miles: 28.76
Comments
From jelmo on Wed, Apr 22, 2009 at 13:41:22 from 97.67.1.66

great mileage, I hope you're getting enough sleep

From schotz on Wed, Apr 22, 2009 at 21:27:34 from 68.190.4.225

My early run on monday took alot out of me in the sleep department. I'm "sleeping in" tomorrow (up at 5am )

From Nevels on Thu, Apr 23, 2009 at 23:46:43 from 131.204.15.93

You're a better man than me

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.460.000.000.000.004.46

Got a little taste of Alabama summer weather.  It was 81F during my lunch run.   Average high during the time of the run across alabama is 88F but I hope to have most our daily miles completed by the time it gets that hot.  I have to sell Jon and Charette on the idea of starting our runs at 3:30 or 4:00 am.

Long run tomorrow morning with Jon.

Red Kayano 15's Miles: 4.46
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
22.470.000.000.000.0022.47

Ran from downtown Hartselle to the downtown Moulton square with Jon following the Run Across Alabama course.  Went very well.   Started to pick it up after the Five Points Grocery where I got gatorade and a dark chocolate snickers.  Our mile splits from there on out were 8:21, 7:57, 7:39, 7:06, 7:48, 7:49, 7:35.    I tried out my new Camelback hydration pack-  I like it.

Red Kayano 15's Miles: 22.47
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.200.000.000.000.0010.20

Waited until my mom got up and then I got a early morning run.  Went to Delano and my old neighborhood by church.   I was happy when I returned at 7:30am and  liza was still sleeping.  she deserves a day to sleep in. 

got a nice run with elliott in the afternoon.

Elliott Stroller Miles: 3.90Red Kayano 15's Miles: 10.20
Comments
From dutterman on Sun, Apr 26, 2009 at 21:10:30 from 71.114.167.189

Hey, I saw your 12 hour run on your blog. There is a race in Terre Haute Indiana called the Hawthorn Half Day Relay and Ultra. It's a 5K trail loop. Pretty neat race. Check it out http://www.hawthornhalfdayrelay.com/

From schotz on Wed, Apr 29, 2009 at 11:07:18 from 192.28.0.20

Thanks. I'll put that one on my to-do list. This year won't be the year because its too close to my planned Run across alabama. I'd want to shoot for around 70 miles in a 12 hr and I wouldn't be recovered from that in a couple weeks.

From Nevels on Wed, Apr 29, 2009 at 11:25:55 from 131.204.15.93

Eric, are you running Strolling Jim this Saturday?

From schotz on Wed, Apr 29, 2009 at 12:37:26 from 192.28.0.20

Nope. I would love to but I'll be packing for our yearly trek to the beach. I'm going to try to do at least 40 miles one day on St.George Island. No hills, no shade. Luckily its not supposed to be too hot.

Enjoy SJ if you are doing it. Its an awesome race. Its the race that made me realize I was that ultrarunning was the thing for me.

From Nevels on Wed, Apr 29, 2009 at 14:59:25 from 131.204.15.93

I won't be there; it just falls on an incredibly inconvenient weekend for me (finals surrounding it), but I would like to run it one of these days...

If I remember St. George Island correctly from the little race I ran on it last summer, then it will be pretty hard to find 40 miles. Where are you going to run? In any case, have fun at the beach.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.430.000.000.000.005.43

Nice lunch run.  Felt peppy and did 7:14 and 6:54 mile.  Warm (in the 80's)

Red Kayano 15's Miles: 5.43
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.900.000.000.000.0018.90

Meant to get up at 3am in order to get in an extended run to work but didn't set alarm.  Woke up at 4:30 and was able to do a normal run to work.   Wore my Camelback. Didn't need it this morning but I will on the return trip.     I really like it.

 Light drizzle while I was running home. Running in the rain is one of my favorites. 

Red Kayano 15's Miles: 18.90
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
25.720.000.000.000.0025.72

Red Kayano 15's Miles: 25.72
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.500.000.000.000.0018.50

Red Kayano 15's Miles: 18.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.600.000.000.000.0013.60

Run on the beach at sunrise.  Wonderful breeze.   Pushed elliott later in the morning to the light house and back.

Achilles sore.  lots of massage and ice.

Took Elliott out again in the afternoon.   When I got three miles out, my achilles and lower calf started complaining big time.   I adjusted my stride -  more leg lift and less toe-off.  I was able to keep going but it kept hurting the entire way back.    I may be due for some time off to heal this thing before it gets much worse.  I've had several good weeks of mileage in a row so I wouldn't lose much to have an easy week.

Elliott Stroller Miles: 10.60Red Kayano 15's Miles: 13.60
Comments
From Nevels on Mon, May 04, 2009 at 12:52:56 from 131.204.15.93

Steeple Chase?

From schotz on Mon, May 04, 2009 at 19:44:25 from 216.227.24.254

Nope. Won't be back in town until Sunday. I hate to miss that one. I laid out the course for the Coons.

From Jelmo on Mon, May 04, 2009 at 22:40:30 from 24.181.89.168

take a page from my book, one or two easy days or complete rest heal and strenghten. Enjoy your beach visit.

From Kathy Nevels on Tue, May 05, 2009 at 19:35:29 from 68.159.141.76

I thought there was some law against doing anything but just resting and relaxing at the beach!

From Jim F on Tue, May 05, 2009 at 23:20:51 from 76.113.223.124

Eric,

I found the exercises in this study to be very effective in minimizing my chronic achilles tendonitis.

http://www.carletonsportsmed.com/chronic_achilles_tendinitis.htm

From schotz on Wed, May 06, 2009 at 08:12:03 from 216.227.24.254

Thanks Jim. Good article. I'll have to give it a try. Not sure if I have tendinitis or a strain.

Kathy, they just repealed the "no-relaxing" ban in Florida. So I don't have to veg in secret.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

rest, ice, stretching, climbed a light house,  dug holes in the sand on the beach, ate just-off-the-boat boiled shrimp

Comments
From jelmo on Wed, May 06, 2009 at 23:59:17 from 24.181.89.168

that's the kind of workout I'm talking about. Hope your weather has been dryer and calmer than ours, enjoy.

From mikemac on Thu, May 07, 2009 at 00:33:53 from 192.28.0.21

Sounds like fun.You running Jesse Owens?

From schotz on Thu, May 07, 2009 at 08:44:31 from 216.227.24.254

Yes, I'm not going to race JO but I am going to run it. If things go as planned, I'm going to run from home to the start line and then catch a ride home from someone.

From jelmo on Thu, May 07, 2009 at 11:22:01 from 97.67.1.66

Kelly will be there, she'll get you home.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

more rest and ice,  dug in the sand, splashed in the waves, played with the girls in the waves, walked with elliott,  enjoyed a beer on the beach,  started reading George Sheehan's "Running and Being" -- great read so far,  ended the day with a hot fudge sundae,  maybe I'll run Thursday,  maybe not...

Elliott Stroller Miles: 3.40
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Felt like I hadn't run in a year, I was nervous about this run for fear that I'd still have pain after 3 days of rest.   No pain!!  Whew!   I didn't want to push my luck and run any more.  Took it real easy.

More tomorrow then driving home on Sunday.

Red Kayano 15's Miles: 3.00
Comments
From mikemac on Fri, May 08, 2009 at 16:02:41 from 192.28.0.21

I'm glad that your pain is better.I knew that you wouldnt be down for long.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Another pain free easy run.  I may actually be somewhat healed.   My calf still feels weird- tight maybe

Elliott Stroller Miles: 8.00Red Kayano 15's Miles: 6.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.240.000.000.000.004.24

I was about to go crazy with all this resting and healing so I got back out on the road at lunch.  No pain.  Calf steel feels tight but as long as I take it easy it should work itself out.  Did extra stretching and also some calf exercises Coach Fay told me about.

Red Kayano 15's Miles: 4.24
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.240.000.000.000.006.24

today was a hot and humid one.  When I got back to my office and checked the weather, it said it was only 83F.  It felt like 90+.  I really need to get acclimated to the heat over the next 6 weeks.    My run was decent.  Still no pain but I can tell its not at 100% still.  There were moments today as I was walking that it felt completely normal.  I just have to avoid getting to excited and run too much.  To that end, I had planned on running 23 miles tomorrow morning to the J.O. 10K and then running the race.   I'll be driving and taking it easy.   No sub 40 minute in the cards.  50 minutes will be just fine with me.

Red Kayano 15's Miles: 6.24
Comments
From jelmo on Fri, May 15, 2009 at 22:27:12 from 24.181.89.168

wise choice, enjoy!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.700.000.000.000.007.70

Started conservatively in the Jesse owens 10K.  2 miles at 8:00/mile.  On highway 33, I eased faster and did a 7:30 mile.  My calf felt fine.  Miles 4-6 were right at 7:00/mile.   Felt good.  I'm definitely healing but I have to take it easy still for awhile.

Red Kayano 15's Miles: 7.70
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.680.000.000.000.003.68

Nice Sunday jog with Elliott.

Elliott Stroller Miles: 3.68Red Kayano 15's Miles: 3.68
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.200.000.000.000.005.20

standard lunch run.  nice to get back into the routine.  Leg feeling good.

Red Kayano 15's Miles: 5.20
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.960.000.000.000.006.96

Felt the best I have so far. I'm getting my running optimism back.

In the past 7 days, I've run over 30 miles.  That is progress.

Red Kayano 15's Miles: 6.96
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Took Elliott to B'ham for doctor appt.  Got in a walk then a run with him when I got back into town while Liza got a nap.

Elliott Stroller Miles: 5.00Red Kayano 15's Miles: 4.00
Comments
From mikemac on Fri, May 22, 2009 at 15:33:28 from 99.195.191.190

Eric, Thanks for running with me at the Jesse Owens for a while.I didnt know about Elliot until the other day when I was reading your blog.So if I didnt seemed concerned that was the reason.I am truly sorry and let me know if you need anything.My family and I will keep you and your family in our prayers.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.990.000.000.000.005.99

nice run.  Did laps around the waste water treatment plant (that is more pleasant than it sounds).  Nice soft gravel road.  River views.  No odor.

Red Kayano 15's Miles: 5.99
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.750.000.000.000.0016.75

Nice morning run.  Went to Delano and ran laps until I was ready to come home.  Felt good.

Red Kayano 15's Miles: 16.75
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

easy 10 mile run in the morning-  point mallard trail  8:28/mile pace

 Ran with Jon and pushed Elliott in the afternoon. 9:00/mile pace.

 Both runs ran the length of Elliott St. SE which is becoming a staple of any run in that neighborhood.

Elliott Stroller Miles: 4.71Red Kayano 15's Miles: 15.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.400.000.000.000.005.40

lunch run.

Red Kayano 15's Miles: 5.40
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

More laps around the waste treatment plant.     Maybe I should describe it as  more running a loop along the Tennessee river. That sounds more pleasant , which it was.

 A warm day but not hot yet.  Only 79F.

 

Red Kayano 15's Miles: 5.50
Comments
From Dan Burleson on Wed, May 27, 2009 at 17:39:02 from 72.12.56.69

Some hold the opinion that the Tennessee River is synonymous with waste treatment plant.

How is the high mileage going?

From schotz on Wed, May 27, 2009 at 20:32:00 from 68.190.4.225

this will be my first high mileage week in three weeks, hopefully will be at 60 or 70. Feels good.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
19.100.000.000.000.0019.10

Nice easy run to work.  Hit the road just as the sun was coming up.

Nice run back home.  Warmed up a little but not bad.  I wore a long sleeved white tech shirt to see if that was cooler than a short sleeved short due to its light reflectivity.  Don't think so.  I kept wanting to pull up my sleeves.

Red Kayano 15's Miles: 19.10
Comments
From Nevels on Fri, May 29, 2009 at 14:16:05 from 131.204.15.93

I've occasionally wondered about that, so I'm glad you did the experiment for me!

Solid run.

From schotz on Fri, May 29, 2009 at 14:43:40 from 192.28.0.21

I should have randomly switched shirts and gone shirtless for it to be a true experiment. I'm sure someone has derived the answer- solve for core body temp or net heat flow or something based on fabric, coverage, sun intensity, humidity, exertion, etc... I'd guess the white shirt is better with more intense sun and drier conditions. At our humidity, we need to do everything to maximize the heat out part of the equation.

From Nevels on Fri, May 29, 2009 at 16:33:03 from 131.204.15.93

spoken like a true engineer

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.100.000.000.000.003.10

There are at least six people at our plant retiring today so I'm getting my fill of cake and punch.   All 30-40+ yrs of experience with the company.

Ran laps around the treatment plant again.  0.58 miles a loop.   Listened to a Science Friday podcast about stem cell regulations and  another about domesticated dogs.  Talked about how its been proven that kids who grew up with dogs are more empathetic and socially adjusted.    One quote was that "Dogs are man's best friend  because they are man's best invention"

Red Kayano 15's Miles: 3.10
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
25.400.000.000.000.0025.40

 

** Caution-  Gross reference to bodily functions at the end of this post! 

Nice morning run over to Delano Park.  Beautiful day, nice and cool.  Listened to podcasts for 2 hrs (Planet Money and Stuff you should know).  Learned more than a lot about lobotomies on one of them.  They are still done in England but banned in U.S. in the 1960's.  The mental health profession has come along way in 40-50 years.  There was also a piece on spontaneous human combustion-  I'm a skeptic on that one.  The last 90 minutes I listened to music and my pace picked up.  Felt really good.  Finished in 3:45 with negative split second half.

 Its time to retire this pair of shoes.  300 miles and I can feel the lack of cushion.

The city has routed the trail to the north and east around the round pavilion near the playground.  This added some mileage and brought the loop to around 0.98-0.99 miles by the garmin.  We may be able to figure out some creative way to eliminate the out-and-back on the 12 Hour run somehow.   

*

*

*

 

 Early my run, I visited the restroom at Delano and then for the next 2 hours had to contemplate the motivation between why someone would defecate in the urinal and also smear feces on the wall.  Some primitive primate form of self-expression?  Anarchist rebellion?     I've heard of this happening before in parks and even in department stores and I just don't understand.  Lobotomy candidate?

Red Kayano 15's Miles: 25.40
Comments
From mikemac on Sun, May 31, 2009 at 09:10:12 from 75.120.15.56

Right on with the lobotomy! I read where one of the Kennedy family sisters would not stay in line and they had that pocedure done on her.True story, check it out.If someone doesnt understand how to use a restroom....that may very well be the only option.Nice mileage.

From schotz on Sun, May 31, 2009 at 10:09:30 from 68.190.4.225

They talked about the Kennedy girl. They did it to her in the 1940's when she was 23. Nowadays they would have put her on meds and she would probably have been better.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.060.000.000.000.003.06

Blue Kayano 14's Miles: 3.06
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.380.000.000.000.009.38

Blue Kayano 14's Miles: 9.38
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.650.000.000.000.003.65

Liza and I are getting over a nasty stomach bug.  Had planned to run into work but wouldn't have made it.

Blue Kayano 14's Miles: 3.65
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.680.000.000.000.009.68

Blue Kayano 14's Miles: 9.68
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.180.000.000.000.0011.18

ran to work with Wayne.  He took me down an alley and then down a overgrown path , through a briar patch, and came out at a civil war era cemetary in the middle of a woods.  He knew of it when he was in high school (Austin High - late 60's).  Pretty cool.

Blue Kayano 14's Miles: 11.18
Comments
From Nevels on Fri, Jun 05, 2009 at 12:33:08 from 131.204.15.93

That's cool; where is it? Somewhere around Austin HS? (I've done a LOT of running around there and never knew about it!)

From Eric Schotz on Fri, Jun 05, 2009 at 14:46:48 from 192.28.0.21

If you look at a satellite map, it is in the woods to the south of Roselawn cemetery. You can access it from the north and south. We entered via an overgrown path at the end of the alley behind Thomas Dr. Head north and you'll run into it eventually. I shed a little blood on on briars on the way in.

From Nevels on Fri, Jun 05, 2009 at 14:48:26 from 131.204.15.93

Awesome; I'll check it out next time I'm in town.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

Nice run at Delano.

Blue Kayano 14's Miles: 15.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.000.000.000.000.0018.00

Another nice run at Delano.

Blue Kayano 14's Miles: 18.00
Comments
From Jelmo on Sun, Jun 07, 2009 at 23:09:03 from 71.91.80.193

The hills of East Alabama called, they said: stop running in circles and get elevated :)

From Eric Schotz on Mon, Jun 08, 2009 at 06:37:05 from 68.190.4.225

I hear them too. :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
19.300.000.000.000.0019.30

Run back and forth to work.  Listened to audio book reading of the "The Shack" both ways.  Its about a father dealing with the loss of a child.  There are pros and cons to the book but I gleamed alot of good thoughts that will help me down the road.

Gold Kayano 15's Miles: 19.30
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Liza was having a massage today so I drove the parking lot outside the office and got in a quick run before she arrived with the kids.   She had a migraine which improved after/during the massage.

Gold Kayano 15's Miles: 3.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
19.600.000.000.000.0019.60

back and forth to work.   hot and humid.    72F at 5am.   88F at 4pm.

 These runs are convincing me that the camelback is not a good option for the run across alabama.  Its hard for me to drink the amount of water I need from it.  I have no gauge as to how much I'm drinking.  Its much easier for me to use a handheld bottle and drink a 20oz bottle every 20-40 minutes depending on how hot it is.

Gold Kayano 15's Miles: 19.60
Comments
From Nevels on Fri, Jun 12, 2009 at 15:14:09 from 131.204.15.93

After a little experimenting, I've come to the same conclusion. Since support vehicles will be available, I plan on just using the hand held and refilling often. I just don't drink enough when I've got the camelback.

As a side note, an observation I've made on my looooooong runs (100k +) has been that it's easy to drink enough water, but not quite as easy to regulate electrolyte intake. In my limited experience with such distances, I've always had to very consciously make an effort to get enough salt, potassium, etc.

That being said, even though no single day is quite that long, they will all be in hotter weather than any ultra in my experience, and that, coupled with several continuous days for you three brave souls, could potentially make for some very substantial electrolyte expenditures in addition to the caloric requirements that everyone already knows. I'm sure you've already thought about it, so I'm actually curious what y'all are planning on using for electrolyte replacement. (this is my biggest concern for my mere two days, so I wanted to know what you three had in mind)

From Jelmo on Fri, Jun 12, 2009 at 16:56:33 from 97.67.1.66

I'll be downing 2 S-CAPS per hour along with some salty snacks thoughout

From Eric Schotz on Fri, Jun 12, 2009 at 17:58:33 from 192.28.0.21

I do the same as Jon. I've done this on my two 8-hour races- both were in the summer and its worked well. I didn't cramp until afterwards. With this being lower intensity, I think it will do just fine. Eating that many S-caps makes you feel really thirsty after awhile.

From Eric Schotz on Fri, Jun 12, 2009 at 18:01:35 from 192.28.0.21

in my first hot weather ultra (SJ 2005?) , I sucked on pretzel sticks the entire time- S-Caps are easier but pretzels and potato chips are a good supplement.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

First mile of the run was a photo shoot for the Decatur Daily.   Elliott and I ran up and down Woodmont while Jeronimo snapped pictures.  Will be in Sunday paper.

Elliott Stroller Miles: 7.00Gold Kayano 15's Miles: 7.00
Comments
From JimF on Fri, Jun 19, 2009 at 10:02:48 from 98.214.104.51

Nice to get some press. Looking forward to hearing about your run across Alabama. Good luck and I hope your fundraising goes great.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.800.000.000.000.009.80

93F when I left to head home.  The ice in my camelback didn't melt so i had to refill at Delano Park.  Felt decent.

Gold Kayano 15's Miles: 9.80
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Muggy run to work.  Listened to the Planet Money podcast.

Gold Kayano 15's Miles: 9.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Ran for an hour to see how much fluid I need to replenish when its really hot.  Today was really hot. 95F and sunny.  The verdict-  5 lbs.  Over 1/2 gallon.  That is heavy drinking.

Gold Kayano 15's Miles: 7.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
24.500.000.000.000.0024.50

Last really long run before RAA. Ran on railtrail up to TN.   

Gold Kayano 15's Miles: 24.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

elliott and I had our sunday afternoon jog,  a little too hot

Elliott Stroller Miles: 7.00Blue Kayano 14's Miles: 7.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.290.000.000.000.004.29

Blue Kayano 14's Miles: 4.29
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.810.000.000.000.004.81

Blue Kayano 14's Miles: 4.81
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.170.000.000.000.005.17

Taking it easy this week to let my body recuperate.  I'm getting out at noon so that my body remembers what hot feels like.  Today was 89F and it didn't feel bad.

Blue Kayano 14's Miles: 5.17
Comments
From Nevels on Wed, Jun 24, 2009 at 15:03:45 from 131.204.15.93

I saw the article in the paper. Good write-up.

One week; y'all ready....?

From Jelmo on Thu, Jun 25, 2009 at 08:48:02 from 71.91.80.193

We'd start today if we could!

From Nevels on Thu, Jun 25, 2009 at 12:26:25 from 131.204.15.93

Awesome.

I'm jealous; I wish I could be out there for the whole thing. Darn class...

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

easy day

Gold Kayano 15's Miles: 4.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Prologue of Run Across Alabama

Georgia to Mentone

Blue Kayano 14's Miles: 6.00
Race: Run Across Alabama Day 1 (48 Miles) 10:00:00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
48.000.000.000.000.0048.00

Day 1. Mentone to Guntersville

visit     www.runacrossalabama.com

the run is to benefit Tay-Sachs research and to raise awareness of the disease.

My son was diagnosed with Tay-Sachs at 9 months and is 19 months know.  There is no cure for Tay Sachs and he is expected to live to 3-5 years of age.

Gold Kayano 15's Miles: 48.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
50.000.000.000.000.0050.00

Day 2 of Run Across Alabama    www.runacrossalabama.com

Guntersville, AL  to Hartselle

Elliott Stroller Miles: 1.00Blue Kayano 14's Miles: 50.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
50.000.000.000.000.0050.00

Day 3 of Run Across Alabama   www.runacrossalabama.com

Hartselle to Russelville

 

Blue Kayano 14's Miles: 50.00
Comments
From The Howling Commando on Fri, Jul 03, 2009 at 21:45:40 from 72.224.24.41

You are all heroes in my book, Eric! Thanks for doing what so many of us wish we could.. helping a worthwhile cause through running! :D

From Jon on Sat, Jul 04, 2009 at 15:00:28 from 198.60.103.104

Nice job- inspirational.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
28.000.000.000.000.0028.00

Final Day of Run Across Alabama.   Ran 3 miles before injuries to quads and ankles forced 8 miles of walking.  With strength from family and crew, I was able to run the rest of the way to Red Bay, AL  and Mississippi.   

Elliott Stroller Miles: 2.00Gold Kayano 15's Miles: 28.00
Comments
From Burt on Sat, Jul 04, 2009 at 19:28:01 from 98.167.151.26

You're a great man. What an experience.

From mike mcclellan on Sun, Jul 05, 2009 at 16:12:00 from 192.28.0.21

You are a great man and a wonderful father Eric.Man,I wished I could have been there with you.But 3M had other plans.You are a great example to all of us.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

1 mile pushing Elliott through the blue berry fields.

3 miles at Delano.  Good to get moving again.

Elliott Stroller Miles: 1.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Ran trails at work.   Quad is very tight.  Only can feel it when I really extend my leg.  Felt good otherwise.  Finished with a 7:52 mile.

 Still pondering the Bartlett Park 50k.

Gold Kayano 15's Miles: 4.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.400.000.000.000.006.40

another nice run.   went 7:08 on the third mile.   After so much running at 9-10min/mile, Nice to stretch out the legs again. 

 Now seriously considering Bartlett 50k.

Gold Kayano 15's Miles: 6.40
Comments
From Jelmo on Tue, Jul 14, 2009 at 23:34:43 from 71.173.127.73

that's what I like to hear!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.800.000.000.000.003.80

another good lunch run.

Started some weight training to beef up my quads.  

Prettty light so far.   Didn't want to push it with my quad still a little injured.

Three sets of 10.  Leg extensions - 50 lbs.,  Seated leg press - 90 lbs.  I may add in curls.   Weight training is too boring to do anything else.

Gold Kayano 15's Miles: 3.80
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Ran trails at work.   Nice rain refreshing rain.  

 Registered for Bartlett Park 50k today.  8/8   flat, shaded, but still hot  (Memphis,TN) 

Gold Kayano 15's Miles: 5.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.190.000.000.000.004.19

Got a few decent miles in on the gravel loop at work.  6:50 and 6:47.

Gold Kayano 15's Miles: 4.19
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.830.000.000.000.007.83

Ran with Wayne over to Wet Dog.  Nice easy.  Fun run.

Ankle started to hurt toward the end. I need to wrap it still for longer runs. 

Gold Kayano 15's Miles: 7.83
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.710.000.000.000.003.71

it was cool enough that I could push Elliott in the afternoon again.  Low 80's.

 

Elliott Stroller Miles: 3.71Gold Kayano 15's Miles: 3.71
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.550.000.000.000.001.55

car had a flat on the way home from work.  On the bright side, I had a nice run home from Big 10 tires this evening.

Gold Kayano 15's Miles: 1.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.140.000.000.000.0011.14

Got rained on while running home from work.  Real hard for about 1/2 mile.   Picked up the pace a little once it tapered off (a couple miles at 7:15 pace).  When I got home, I grabbed a piece of pepperoni pizza and ate it as I ran over to Big Ten Tires to pick up my car.  Had nails in tires.  Probably nails hanging around from us having our roof replaced.

Gold Kayano 15's Miles: 11.14
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

Ran over to the fitness center.  Three sets of 10 again.   upped weights by 5.   leg extensions- 55 lbs,  seated leg press with toe raise- 95 lbs.  Don't know if its hard enough yet to help but I want to start slow.

Blue Kayano 14's Miles: 4.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.750.000.000.000.004.75

Did two 1-mile repeats on Finley Island Rd. to gradually get my racing legs back.  6:09  downhill,tailwind (felt smooth, comfortably hard),  6:20 uphill,headwind (hard).    

Better than I thought I'd do. 

Blue Kayano 14's Miles: 4.75
Comments
From Nevels on Fri, Jul 24, 2009 at 14:15:46 from 131.204.15.93

How's the knee/quad?

From Eric Schotz on Fri, Jul 24, 2009 at 14:48:50 from 192.28.0.21

its maybe 98%. Doesn't hurt while running. Only hurts sometimes when stretching or when I have to squat to get something. After the RAA, when I'd get my knee angle to 90 degrees my quad hurt something awful. I got in the habit of putting my knee down on the ground when picking something up off the floor instead of squatting. The massage stick has really helped. Stretching it has made it better too I think.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.800.000.000.000.004.80

easy jog around the waste water plant,   a couple weeks ago some contractors were using lime to neutralize some sludge, it was a hot day and the reaction was hot enough to start a little grass fire, that was entertaining as I ran loops by,   pretty minor fire- mostly smoke,

Blue Kayano 14's Miles: 4.80
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.440.000.000.000.008.44

Easy run over to point mallard, ran trails

Blue Kayano 14's Miles: 8.44
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.050.000.000.000.0013.05

Figure-8 cruise interval course.  Two laps  each has 2/3 mile loop and 0.8 mile loop.  6:10 - 6:27/mile pace.  Recovery is 1/2 mile at 8:00/mile.

 Ran easy in the evening. 

Blue Kayano 14's Miles: 13.05
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.740.000.000.000.006.74

Ran a road loop in the rain.   Enjoyed the straightaway on 4th Ave.  Nice road for a tempo run or repeats.  Flat wide road. 1.3 miles.   Felt good - kept things 7:10-7:30 pace.

 I think I'm going to scrap thinking 8 min/mile is my long run pace.  7:30 now.

I'm getting excited about the marathon (December) already.   A bit too soon don't you think? 

Gold Kayano 15's Miles: 6.74
Comments
From Nevels on Wed, Jul 29, 2009 at 11:41:24 from 131.204.15.93

Not too soon at all. Now is when most people have to work to stay motivated, putting in the mileage base. Once the intense workouts start, it's easy to stay excited, but boredom and burnout can creep in during the long, slow, slogging miles of summer, so it's great that you're already excited.

What are you shooting for at Rocket City?

From Eric Schotz on Thu, Jul 30, 2009 at 11:20:28 from 192.28.0.21

Somewhere between 2:50 and 3:00.

I'm going to do my training runs like I'll hold 6:30's and do a 2:50. That would be a 4 min PR.

Last year I wanted to break 3:15 and ended up with 2:54. I need to be a bit more aggressive in my goal setting.

From Nevels on Thu, Jul 30, 2009 at 11:49:19 from 131.204.15.93

3:15 goal produced a 2:54, huh?

So a 2:50 goal should produce a 2:29, right?

From Eric Schotz on Thu, Jul 30, 2009 at 12:37:50 from 192.28.0.21

I had no idea what to expect at last years rocket city. Hadn't attempted to run a fast marathon in 2 years. Pleasantly surprised.

You're due for a sub-3 if you haven't got it already. Running 100 milers is a much more interesting pursuit though. I don't want to make the time commitment yet for those.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.630.000.000.000.005.63

Nice run on the trails.  Feel pretty good my upcoming run at Bartlett park.  Goal is sub 5 hours.  If I'm feeling good, I might switch to the 40 or 50 miler.

Blue Kayano 14's Miles: 5.63
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

Ran a few loops along the river and then went to the fitness center and lifted a bit.  EX-3X70, LP-3X110.  I've been inching up the weights and this seemed about the right amount of burn during the third reps.  Best part is I'm in and out of the weight room in 5 minutes.

Blue Kayano 14's Miles: 4.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.770.000.000.000.0013.77

After a run around the neighborhood, ran over to downtown with Jon.  We had a simulated race on the Steeple Chase 8K course. Loser buys chocolate milkshakes.  The coons and crew came over too.  David, Jon, and I ran together through 1/2 mile and Jon stuck together through 1 mile at 5:45.  This was the first time I'd run sub 6 since the Winter Winds back in February.  I was hurting.    Jon pulled away on the Gordon Street bridge crossing.  I felt like giving up but I kept plugging away.  After 2.5 miles, the gap stayed pretty constant and I actually gained on Jon a little.   We ran buy the farmer's market which was in full swing.  I ended up being about a block behind Jon when he crossed the finish line.  My time was 31:50.    I was pleased.  Nice to know I'm well within 40 min - 10K shape already  only a couple weeks into my speed work.     McDonald's milkshake machine was out of order so we settled for O.J.   We took it to go and we jogged the last 1.5 miles home -  O.J. in my bottle in one hand, fresh and steamy sausage biscuit in the other.

Blue Kayano 14's Miles: 13.77
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.220.000.000.000.004.22

Gold Kayano 15's Miles: 4.22
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.130.000.000.000.003.13

Gold Kayano 15's Miles: 3.13
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.970.000.000.000.004.97

doing only easy lunch running this week with Bartlett Park Ultra this weekend.  Still undecided on which race I'll run (50K or 50 mile).

Gold Kayano 15's Miles: 4.97
Comments
From Nevels on Wed, Aug 05, 2009 at 14:04:44 from 131.204.15.93

Oddly enough, I'll actually be near Memphis this weekend for a couple of friends' wedding. I though about sneaking out early to run the 50k and hopefully get back in time to get ready, but decided that was just trouble waiting to happen...

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.000.002.00

looking forward to 50k this weekend.

Blue Kayano 14's Miles: 2.00
Comments
From JimF on Fri, Aug 07, 2009 at 11:05:17 from 68.58.82.233

Good luck this weekend. Just saying you are going to run 50k sounds awesome to me.

Race: Bartlett Park 50K (Memphis,TN) (31.4 Miles) 04:11:00, Place overall: 2, Place in age division: 2
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
31.400.000.000.000.0031.40

Very hot and humid.  Got into 90's by the end.  

Fun course.  All shaded.  95% single track.  Very curvy , up and down.   Hard to get a rhythm.  There was maybe a 1/2 mile of steady terrain where you could actually run.  The rest you were either climbing, descending, decellerating for a curve or accellerating out of one.

Stayed within about 4-5 minutes of the lead.  Closed it to 2 minutes within 3 miles of the end but the leader (Eric Charette) saw me at the out and back and really picked it up.  If there wasn't an out-an-back and he didn't know I was coming, I think it would have come down to a sprint.

 50K PR.  Of 14 ultras, that makes 2 seconds, 1 first, and 1 third.  3 of those 4podium finishes were in August in the south.   I guess my niche is running in the heat when no one else wants to.

 Eric and I had about a 50 minute lead on the rest of the field.  I'm glad I didn't know this when I was running or I may have sloughed off.

Ohana Racers Miles: 31.40
Comments
From Nevels on Mon, Aug 10, 2009 at 13:08:19 from 131.204.15.93

Awesome race, Eric.

It sounds like y'all had a great time. I was actually staying at a hotel in Memphis this weekend for a wedding, and I kind of wish I had bitten the bullet and come out to get in the mix with you and Charette, but with my friend's bachelor party the night before, it had been a somewhat late night...

Congrats on the PR

From Eric Schotz on Mon, Aug 10, 2009 at 15:41:52 from 192.28.0.21

Its a fun park to run in. A good 15 miles of trails. It would be an awesome place to mtn bike.

From Jelmo on Tue, Aug 11, 2009 at 20:18:12 from 71.86.65.102

A 50k in the Ohanas!? who'd they hold up?

From Eric Schotz on Wed, Aug 12, 2009 at 08:18:24 from 192.28.0.21

ohanas were decent, nice to have something really light, with the trail as curvy as it was, it would have been nice to have a little more support. The surface wasn't rocky so that was a plus.

I'll probably retire the ohanas from trail ultras. I'm tempted to wear them at dizzy but there are enough rocky descents that I'd like a little more protection and support.

The midnight run is going to be fun. When are you and kelly going down there? If you are interested in a movie before hand like we did last year, I'd be up for that. It has to be something appropriate for a 13 year old boy (Jordan).

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.390.000.000.000.004.39

recovery run,  hard to start the run but it got better as I loosened up

Gold Kayano 15's Miles: 4.39
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.220.000.000.000.003.22

Gold Kayano 15's Miles: 3.22
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.400.000.000.000.003.40

Gold Kayano 15's Miles: 3.40
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.810.000.000.000.004.81

just doing easy runs at lunch this week.  Will do Midnight run tonight with my brother and nephew.

Gold Kayano 15's Miles: 4.81
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.560.000.000.000.003.56

Went down to the Cullman Midnight run with my brother, Chris, and nephew , Jordan.   Jordan is 13 and in 8th grade.  Ran cross country last year and said he had times ranging from around 14-17 minutes in the 2 mile.  He had never run a road 5K before so Chris and I stuck with him the entire time to help pace and hopefully motivate..   This race has really grown over the years- they had 700 runners this year.  It made it quite crowded on the dark streets with the complimentary fluorescent necklaces bouncing along providing most of the light.  Jordan ran a really good race.  The middle mile was mostly uphill but we were able to pick it up to finish a fast final mile.  Jordan pulled a nice sprint at the end to nip his dad at the line.   Ended up with a 26:04.  I had to sneak in front of a 15 year old girl in the finish chute to make it a triple Schotz sequential finish.

211   26:04 Jordan       Schotz          13  Gleason         WI 
212 26:05 Chris Schotz 38 Gleason WI
213 26:05 Eric Schotz 37 Decatur AL

My brother commented that the running was actually enjoyable.  This from someone who hasn't run or ran a race since 1992.  He has started thinking about triathlons again.

Gold Kayano 15's Miles: 3.56
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.950.000.000.000.007.95

Took Elliott on a nice Sunday morning run before it got too hot.  Ran a bit on my own too.  My achilles is not 100% but it feels like its healing.

Elliott Stroller Miles: 3.80Gold Kayano 15's Miles: 7.95
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.100.000.000.000.003.10

Picked it up in the middle of this 5K,  1.5 miles at about 6:40 pace.  With warmup and cooldown, ended up as a 22:40.

 The wind is starting to pick up but Tropical Storm Claudette isn't here yet.  Wind was 12 mph with gusts to 20 mph.  No rain yet.

Gold Kayano 15's Miles: 3.10
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.860.000.000.000.004.86

Gold Kayano 15's Miles: 4.86
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.270.000.000.000.004.27

Ran the VDF Pipeline loop several times.  The loop is about 0.6 mile- 2/3 is on a jeep road that climbs a hill with the vinylidene fluoride pipeline on the left and a forest of the right.  The other part is a downhill on a paved road which joins up with the dirt road at the fire test area.   Ran the middle two miles as a tempo run - two 6:39 miles.  It was really humid today.

Gold Kayano 15's Miles: 4.27
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Lifted weights and took a quick job at lunch.   Stopped leg pressed half way through my second set due to a sharp pain on the outer side of my right knee.   Leg extensions felt fine.   I need to start biking some as well to build up my quad strength as well. 

Gold Kayano 15's Miles: 3.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.600.000.000.000.0013.60

Nice long run over to point mallard.  Ran into Paige and David and ran with them a couple miles.  Caught the tail end of a motivational speech that Rick Doke was giving to his cross country runners.  They were doing a 2 mile time trial.    It was towards the tail end of my run so I didn't run with them.

Ran a couple miles hard during my run.

 My achilles is feeling better but I keep making the mistake of trying to stretch it out.  I felt a

little pop (like a rubber band breaking).   Afterwards my achilles is sore.  This was probably the 4th or 5th time doing this.  Whatever is injured, keeps getting pulled apart.  I need to avoid the calf wall push stretch for awhile.  Otherwise, I'm really going to injure it. 

Red 2140 Miles: 13.60
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.400.000.000.000.005.40

easy run around neighborhood

Red 2140 Miles: 5.40
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.130.000.000.000.005.13

lunch run- checking out the trail for the cross country meet thursday

Red 2140 Miles: 5.13
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.400.000.000.000.005.40

checking out the course for the final time before tomorrow's meet

Red 2140 Miles: 5.40
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.150.000.000.000.003.15

easy lunch run,  CC meet went well.  Almost had a boy break 18 minutes

(Austen Shipley from Bob Jones in 18:02) which is quite an effort on

this course.  It was the most competitive boys varsity race in awhile-

had five boys under 19 minutes.  Bob Jones HS dominated the varsity

races  scoring 19 (1,2,3,6,7) and 24 in the boys and girls

respectively.

Red 2140 Miles: 3.15
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.760.000.000.000.005.76

trails at work during lunch,  Marathon training starts this week.

Red 2140 Miles: 5.76
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
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
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
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
From Jelmo on Mon, Sep 07, 2009 at 09:18:12 from 71.86.65.102

Nice race results!

2:50 at RCM?

From Eric Schotz on Mon, Sep 07, 2009 at 17:57:45 from 68.190.4.225

I have a ways to go to realistically think about that. If I can get under 18 min in 5K this fall, I have a shot. My endurance is fine. Speed is lacking.

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
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
From Jake...likes to party! on Mon, Sep 07, 2009 at 18:13:20 from 71.213.109.98

hey bro keep it up. 1000's are beast...we do those for speed workouts sometimes. except we have to do 5 of them :P.

-Jake, AFHS (11th)

From Nevels on Tue, Sep 08, 2009 at 14:35:20 from 131.204.15.93

I did a similar workout last week with the Auburn running club. We did 6x1000 with a 200m recovery, but we started slower than you, with the idea being to negative split the whole workout, trying to make the duration (rather than the intensity) be the killer. I went out at 6:00 pace for the first one, and managed to ease it down to around 5:40 pace for the last one. In any case, 1000's are great intervals, and if you keep hitting those paces, you'll smash your 5k PR...

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
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.800.000.000.000.009.80

Ran home from work.

Red 2140 Miles: 9.80
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
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
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
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
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
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
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
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
From mike mcclellan on Mon, Sep 21, 2009 at 22:19:39 from 192.28.0.21

Great race Eric, you are still getting faster.I hope that you got your car unlocked. :)

From Nevels on Tue, Sep 22, 2009 at 12:29:34 from 131.204.15.93

Congrats on the win and the solid time. You'll be giving us all a run for our money now....

From Eric Schotz on Tue, Sep 22, 2009 at 15:22:03 from 192.28.0.21

thanks for the flattery. I don't believe the part about giving Nevels a run for his money but I appreciate it nonetheless. I think my body would fall apart if I tried to run that fast.

From Nevels on Tue, Sep 22, 2009 at 15:28:30 from 131.204.15.93

Nonsense; once you're under 18 (which you will be very soon at this rate), it's anyone's game at many races around; some days an 18 is just faster than what I have in the tank (remember, I've won races running 18:45 and lost them running 16:59)

From The Howling Commando on Sat, Sep 26, 2009 at 19:58:16 from 72.224.31.230

Super great race! You have SPEED!!!!!!

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
From Jelmo on Wed, Sep 23, 2009 at 08:01:14 from 97.67.1.66

Speed Kills

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
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
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
From Jelmo on Wed, Sep 30, 2009 at 00:55:14 from 68.113.125.7

I wouldn't say lost... more like we knew where we were, but couldn't figure out how to get to were we wanted to be.

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
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
From Jelmo on Thu, Oct 01, 2009 at 13:01:19 from 68.113.125.7

You're the Tony Robbins of running motivators.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Very Painful.  It took 2.5 miles for my shin to loosen up.  My left leg although pain free never felt right.

I'm starting to think its because I put my 2140's in the freezer overnight. (they smell better but something is amiss)

 I'm ordering a new pair.   I'm going to switch back to Kayano's I think.


Red 2140 Miles: 5.00
Comments
From Jelmo on Fri, Oct 02, 2009 at 12:41:51 from 97.67.1.66

what's the theory on freezing your shoes?

From Eric Schotz on Fri, Oct 02, 2009 at 12:46:26 from 192.28.0.21

kills odor causing bacteria according to the collective wisdom of the internet, seemed like a good idea at the time

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.450.000.000.000.002.45

Red 2140 Miles: 2.45
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.770.000.000.000.004.77

Red 2140 Miles: 4.77
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.720.000.000.000.005.72

First day with new shoes.  Felt great.

Did three one minute strides.  ~6:45 pace.

Orange Kayano 15's Miles: 5.72
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.750.000.000.000.006.75

Working out at the plant on a new product run.  At 2aM, Ran 2 miles first in a light mist and then got called back to trouble shoot an equipment problem.  After that was fixed, I went out and ran more (~4am).

Orange Kayano 15's Miles: 6.75
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Run at 2AM while I was out at the plant.

Orange Kayano 15's Miles: 5.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.930.000.000.000.007.93

run from the plant onto old trinity lane and loop back.

Orange Kayano 15's Miles: 7.93
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.000.000.000.000.0020.00

Orange Kayano 15's Miles: 20.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Liz Hurley

Orange Kayano 15's Miles: 5.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

beveren , belgium

Orange Kayano 15's Miles: 10.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

cambridge , UK  along the River Cam

Orange Kayano 15's Miles: 14.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Cambridge UK.    footpaths through fields and farmland.

Orange Kayano 15's Miles: 10.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

northallerton, UK

Orange Kayano 15's Miles: 5.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Northallerton, UK

Orange Kayano 15's Miles: 4.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.000.000.000.000.0020.00

North Yorkshire Moors  on the Cleveland Way national trail

Orange Kayano 15's Miles: 20.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Manchester , U.K.

Orange Kayano 15's Miles: 4.00
Race: All Saints Day (3.11 Miles) 00:18:09, Place overall: 2, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

very jet lagged but the R.D. didn't need my help so I decided to run.  Ran better than I felt.   PR by 3 seconds.

Orange Kayano 15's Miles: 5.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Ran at Delano before I had to drive to Guntersville to pick up my daughter.

Orange Kayano 15's Miles: 4.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

A little hill work on the trails.  Didn't push it too hard.  80% effort but enough to get the heart pumping.    nice to be home.  Still very jet lagged.  I feel it in the evenings.

Orange Kayano 15's Miles: 5.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.180.000.000.000.008.18

Night run while Fiona was at her church youth group

Orange Kayano 15's Miles: 8.18
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.860.000.000.000.004.86

lunch run

Orange Kayano 15's Miles: 4.86
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.240.000.000.000.005.24

Time for a good training week!    Lunch Run today.   Plan to do -  10,20,10,5 the next three days.    Dizzy Fifties is going to hurt.

Orange Kayano 15's Miles: 5.24
Comments
From Nevels on Mon, Nov 09, 2009 at 14:15:39 from 131.204.15.93

Sounds like a solid week to me.

Which distance are you running at Dizzy?

From Eric Schotz on Tue, Nov 10, 2009 at 07:43:01 from 192.28.0.21

the sprint event

From Nevels on Wed, Nov 11, 2009 at 11:08:16 from 131.204.15.93

trying to beat that 50k PR, huh...

From Eric Schotz on Wed, Nov 11, 2009 at 17:15:03 from 192.28.0.21

I don't know about that but I've run enough ultras that I definitely care about my time in 50K's. Longer than that is still pure "ultra" where time is secondary.

From Eric Schotz on Sun, Nov 15, 2009 at 13:18:17 from 68.190.4.225

I changed my mind. I want to do something where I don't know how it will turn out. - 50 miles for me.

From Nevels on Sun, Nov 15, 2009 at 13:43:28 from 75.143.92.130

Awesome. Good luck!

You could definitely set a 50-mile PR...

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.590.000.000.000.009.59

It rained all day but it stopped right before I had to leave work to run home.   Pretty uneventful trip home.

Orange Kayano 15's Miles: 9.59
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
23.280.000.000.000.0023.28

Morning run:  Got out at 5:05am .  1/2 mile in I realized I forgot my bottle and Gu so I turned around.   Listened to This American Life  and Running Times podcast.  When I got close to 3M, the train was blocking State Docks Road.  I turned into Cargills road and did strides back and forth and also ran up the hill into the woods.  20 minutes or so later the train started back up and I was able to get across.  Wasn't planning on the extra miles but they felt good. 

Return trip home was uneventful.  I wasn't able to leave work until 4:15pm so it got dark halfway home.  Tired.    Went to bed early (8:45pm)

 

 

Orange Kayano 15's Miles: 23.28
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.010.000.000.000.0010.01

Brisk (45F) and windy this morning.   Should have worn gloves.    Listened to the Savage Love and Planet Money podcasts on the way.     Glad to get through my big mileage push.  Feel confident about the Dizzy 50K now.

Orange Kayano 15's Miles: 10.01
Comments
From Jelmo on Thu, Nov 12, 2009 at 14:48:30 from 68.186.196.145

Now, what is the start time for Dizzy?

From Eric Schotz on Fri, Nov 13, 2009 at 06:36:37 from 68.190.4.225

yeah yeah. :) I've already been thinking of that one. 6:30?

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.160.000.000.000.005.16

Lunch run in the park.  Ran the hill loop (1st climb/descent on CC course) several times.

Orange Kayano 15's Miles: 5.16
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.750.000.000.000.005.75

nice run with Elliott using his new stroller.  Its heavier than the old one but so much more support and better steering.  

The other outcome of the run was a decision to switch to the 50 miler next weekend at Dizzy.  I played out the 50k in my mind and I knew how the story was going to turn out.  The 50 miler will be more of a surprise.

Elliott Stroller Miles: 5.75Orange Kayano 15's Miles: 5.75
Comments
From Jelmo on Mon, Nov 16, 2009 at 22:36:28 from 68.186.196.145

now you're takin'

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.420.000.000.000.005.42

Nice lunch run.  Pretty day -69F already!   Supposed to be just as warm Saturday for Dizzy 50's.  Bring it on.

Orange Kayano 15's Miles: 5.42
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.790.000.000.000.003.79

Lunch run on the trails.  Now that I'm decided what what to race at Dizzy (other than picking out the color of my calf sleeves), I spend the run figuring out what to do at the Rocket City Marathon.  Option 1: Run as fast as I can ,  Option 2: Run a double marathon.  Start the course at 4:00-4:30 am so I finish just in time to start the official race.  I'm leaning towards #1 right now -  the thought of 50 miles on trails and then doing 52 miles on roads 3 weeks later seems unwise.   I've done plenty of unwise things in the past so who knows.  I have 4 more weeks to ponder it.

Orange Kayano 15's Miles: 3.79
Comments
From Nevels on Tue, Nov 17, 2009 at 13:41:17 from 131.204.15.93

you know what i'd recommend (think mt. mist last year...), but i understand your conundrum. if it were me, i'd probably just see how everything was feeling a couple of days before rocket city, and make a game-time decision.

whichever you pick, do it up....

From mike mcclellan on Wed, Nov 18, 2009 at 15:23:44 from 75.120.5.88

Do you know anything about the Recover from the holidays 50k? (dirt , pavement)

I think that I will be ready and it would be a good test before the Black Warrior 50k in Feb.

From Eric Schotz on Wed, Nov 18, 2009 at 19:31:44 from 68.190.4.225

Recover 50k is a nice surface- grass and dirt. Its 10 laps of the 3 mile CC course in south huntsville. I'll be there. I had my 50k PR there for quite awhile.

From mike mcclellan on Wed, Nov 18, 2009 at 21:44:17 from 75.120.5.88

My goal is to finish. Whatever time I finish in will be a PR for me. LOL

From Jelmo on Wed, Nov 18, 2009 at 22:58:05 from 68.186.196.145

It has one killer hill climb (which you do 10 times) but everyone usually walks it.

From Eric Schotz on Thu, Nov 19, 2009 at 06:52:38 from 68.190.4.225

the hill is definitely a walker - its very steep. When I ran 4:13 there, I walked it 10 times. Its a nice little break before a long gradual downhill.

From Eric Schotz on Thu, Nov 19, 2009 at 07:16:14 from 68.190.4.225

Plans change fast. Looks like Fiona and I may be in Wisconsin over new years.

I'm tempted by this race which will be going on up there... http://northshoreultra.com/

Can't beat 44 miles (or 88) in the snow!!

From mike mcclellan on Thu, Nov 19, 2009 at 10:55:15 from 192.28.0.21

Do you think that 40 - 45 miles a week and a long run of 20 mixed in is enough to finish a 50k? Nevels thinks so.

From Jelmo on Thu, Nov 19, 2009 at 13:03:08 from 97.67.1.66

Yes, I agree w/Nevels

From Jelmo on Thu, Nov 19, 2009 at 13:10:52 from 97.67.1.66

I love it! A 48 mile race referred to as a 1/2 Ultra!

From Eric Schotz on Thu, Nov 19, 2009 at 13:57:44 from 192.28.0.21

Its almost as good as 3 laps at Barkley (60 miles) being called the "Fun Run".

Mike, I agree. As we talked about, take an easy week every 3 to 4 weeks.

From Eric Schotz on Thu, Nov 19, 2009 at 14:11:07 from 192.28.0.21

Wayne Heckler's rule of thumb is 1 easy day per week, 1 easy week per month, 1 easy month per year.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.600.000.000.000.002.60

Lunch run to clear my head.

Orange Kayano 15's Miles: 2.60
Comments
From JimF on Sat, Nov 21, 2009 at 20:45:15 from 67.173.26.121

Since you are from the Huntsville area I was wondering if you might be able to help me out. I am running Rocket City and I have a friend that would like to run also but it is now sold out. I was wondering if you know anyone that signed up but is not going to run and would be willing to sell him their number. This will be his first marathon and the only chance to get one in this year. Are you running this year? It really is a great event.

From Eric Schotz on Sun, Nov 22, 2009 at 08:28:28 from 68.190.4.225

I am running this year- it will be my 7th Rocket city . Its a fun one.

I don't know of anyone that would sell their number. If I hear of anyone, I'll let you know.

From JimF on Sun, Nov 22, 2009 at 16:51:44 from 67.173.26.121

Thanks! Nice race this weekend!! I can't imagine running that far.

Race: Dizzy Trail Runs (Monte Sano SP, Huntsville,AL) (40 Miles) 05:50:13, Place overall: 2, Place in age division: 2
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
40.000.000.000.000.0040.00

My training since mid September has been hit or miss with work and an injury so I didn't really know what to expect.  I'd only had 1 week of the last 10 that was over 50 miles and that was last week.  I'm running off endurance that was put in the bank early in the year.

 Dizzy consists of running multiple figure-8 loops of about 10 miles.  3 laps to 50k, 4 to 40M, and 5 for 50M.  The huge majority of people do the 50K (80+ %).  

 Jon Elmore and I ran with DeWayne Satterfield the first loop until we got to the one steep climb of the course (takes about 3 minutes if you are sprinting).  Dewayne left us when we got to the steep switch backs when we started power walking.  We were feeling good- weather was nice (~50's).  I learned that Dewayne also has a pre-race tradition of eating sausage biscuits- it works well for us.  When he ran across TN (350 miles in 4+ days) , he said he ate at least a half dozen per day  along with a Taco Bell burrito lunch.

A 19 YO college student, Aaron Bush, tagged along and ran with Jon and I the remainder of the loop.  He was running his second 50k and wanted to improve upon his 4:50 at Black Warrior where it sounded like he bonked big time towards the end.  Although it wasn't his intention, he served as a great pacer for me and ran on my heels for the next 20 miles.

I was feeling really relaxed on the 2nd loop and started to really let go on the downhills and caught back up to Jon (both Aaron and I had stopped to use the facilities at the end of lap 1).    Jon wasn't able to latch on and that was the last I saw him until the finish.  Jon ended up with a 4:51 50K which was very impressive considering he ran a 50 miler just two weeks prior.

I stuck to my nutrition strategy of Gu and a bottle of Gatorade every 1/2 lap and a salt tab every lap.  My stomach luckily can  handle it since Gu is such an easy fuel to put down.

Aaron and I kept steadily moving along - keeping it around 8-8:30 pace.  The south section is very curvy and gets monotonous so it was nice to have someone to run with.

I had my typical day of clumsiness. I tripped about 7 times and had a head first dive into leaves each time. They were luckily soft landings.  Only drew a little blood.   The only sigh of the fall were leaves that got stuck in my calf sleeves.     Linda S. had one fall and but scraped and bruised in several different places  .  Her left leg will be a mass of black and blue today.

Towards the end of the 3rd loop, Aaron started to cramp and with 2 miles left in his 50K he started to walk.   He ended up with a 4:20 which smashed his old PR.     So from there on out, I was on my own.      I came through the 50K at 4:17 which was my course PR for that distance but I refueled and headed out for more.

I held it together in my 4th loop. Slowed a little but maintained motivation and actually caught a glance of DeWayne at one point were the course doubles back on itself.  When I finished the 4th loop (40 miles completed), I saw that DeWayne had called it a day as the winner of the 40 mile loop (4 minutes ahead of me).  I headed out for my final loop knowing that the leader of the 50 miler had a 50 minute lead on me (I was in second).   A half mile in to the final loop, my motivation waned.  I had already sewn up a 2nd in the 40 miler  and had over an hour more of painful running to go to get a 2nd in the 50 miler.   This in a race that I was doing for fun.    Before I descended off the plateau (which I would have had to climb back up),  I unpinned my race number and jogged back to the start line to claim my 40 mile finish.

It was a fun day.  Ending at 40 miles kept it that way.  The last 10 would have been very difficult especially without a pacer.   Now I have 3 weeks to recover before the Rocket City Marathon.

Orange Kayano 15's Miles: 40.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.000.002.00

short recovery run at lunch,  sore but not too bad

Orange Kayano 15's Miles: 2.00
Comments
From Nevels on Tue, Nov 24, 2009 at 15:09:13 from 131.204.15.93

Solid run on Saturday; you were still looking pretty good to me at the 40-mile mark, but I understand where you're coming from choosing to end with a solid 40 finish rather than suffer to 50 (I did the same thing a few years ago - stop at 40 to finish in 2nd behind DeWayne instead of suffering for 10 more miles to finish 2nd in the 50 - only I was an hour and seven minutes slower than you at 40 miles...)

Oh, and on a side note, it was good to see Elliott out and about, and I must say that he looks so much like you that it's surreal.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Three laps of the 3M Park trails. feeling better.

Orange Kayano 15's Miles: 6.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.200.000.000.000.004.20

Wanted to make sure mybody was up to racing tomorrow so I did some negative split 1/4 mile strides.  Did four  -  6:23,6:10,5:58, 5:36 paces.   The first one felt the hardest.

I think I'm ready.  If I'm sub-19 , I'll be satisfied.  

Orange Kayano 15's Miles: 4.20
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Went to the turkey trot but they had run out of numbers (@1,100!!).  That race gets bigger and bigger.  I ended up running the 1st mile hard (5:37) and then volunteering at the finish line.  Once the race was done, I ran around UAH campus and got some good miles in.

Orange Kayano 15's Miles: 10.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

Did the scoring at living waters 5K.  Ran in afternoon from home-  Delano loop, living waters course,    Had some good miles around MP.  Knees and achilles are sore.  Need new shoes and a little rest.  Excited about marathon

Orange Kayano 15's Miles: 12.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

Easy run around the neighborhood and refuge.

Orange Kayano 15's Miles: 4.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.700.000.000.000.009.70

Ran home from work.  Felt good.

Orange Kayano 15's Miles: 9.70
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.700.000.000.000.009.70

Having a piece of toast, butter, and 3 slices oscar meyer turkey  is not sufficient fuel for a 10 mile run.

Do not eat 5 servings of salad the night before a 10 mile morning run.

Carry toilet paper.

When trying to conceal oneself in the bushes on the side of the road,  take off your fluorescent yellow reflective vest.

 

4 lessons in one day.  Very productive.

Orange Kayano 15's Miles: 9.70
Comments
From Nevels on Wed, Dec 02, 2009 at 14:49:15 from 131.204.15.93

awesome

From Bonnie on Mon, Dec 07, 2009 at 14:31:42 from 128.196.228.134

words to live by ...

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

lunch run

Orange Kayano 15's Miles: 4.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

Easy Lunch run

Kayano 15-4 Miles: 3.00
Race: Frosty Freeze (3.1 Miles) 00:18:41, Place overall: 6, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

My annual pre-marathon workout.  I've run this race 5 times in its six year existence.

Cold morning with a biting wind.

Felt good for not having done much speedwork over the last month or so.

5:47 first mile  followed by two 6:05's.   I had Jon E. in my sights but he put in a sub 5:30 first mile and that gap held.

Ran the Steeple Chase 8k course with Eric C afterwards.

Ohana Racers Miles: 3.50Kayano 15-4 Miles: 5.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

Did  a blind marathon interval workout (no looking at GPS watch).  Wanted to target 6:45 +/- 5 second pace.   First quarter was at 6:10 pace , whooops.  After that I did one more quarter and 5 1/2 miles, and they all came in within target range.   The last one was right at 6:45 pace.

My goal is to do the first 20 at 6:45 pace and then give it all I have for the last 10K.

Kayano 15-4 Miles: 4.50
Comments
From mike mcclellan on Mon, Dec 07, 2009 at 17:26:09 from 75.120.5.88

Speedy!!!!

From JimF on Wed, Dec 09, 2009 at 10:41:55 from 76.125.2.230

Nice workout. Looking good for Sat. I am looking forward to running Huntsville. Hope the weather is good.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

Easy lunch miles,

Kayano 15-4 Miles: 4.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

easy lunch run

Kayano 15-4 Miles: 3.00
Race: Rocket City Marathon (26.2 Miles) 02:57:34, Place in age division: 5
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
27.000.000.000.000.0027.00

race went pretty much according to plan. that never happens.  Wanted to stick around 6:45 pace and then push it in on the last 10K.   The first part went well but there wasn't much "pushing" it in.  I did do one 6:30 mile for mile 22 or 23.

 19th marathon and 7th time doing the huntsville marathon.

 Not a PR but I didn't really put in the training to expect one.

Ohana Racers Miles: 27.00
Comments
From Nevels on Sat, Dec 12, 2009 at 18:19:20 from 68.221.219.195

Solid run, Eric. Holding even, much less dropping the pace that late in the race is impressive. Good luck on the recovery...

impressive performance from riddle, too...

From Walter on Sun, Dec 13, 2009 at 02:46:26 from 24.10.169.110

Great running! Doing a marathon in December for us in Utah is dang near impossible!

From Eric Schotz on Sun, Dec 13, 2009 at 08:23:02 from 68.190.4.225

walter, the racing schedule is flipped down here. The alabama marathons are in December, January, and February. thanks for the kind words.

John, Riddle ran great but didn't have enough competition. His 2nd half (1:11) was quite something. He's got a 2:20 in him.

I would have liked to negative split the second half but I'm happy with 1:28:30 / 1:29:00 . Not falling apart in the 2nd half makes this much more fun.

From Burt on Sun, Dec 13, 2009 at 10:07:36 from 98.177.216.165

Great job Eric. Incredible. Your race report looks eerily similar to Jelmo's.

From mike mcclellan on Mon, Dec 14, 2009 at 02:51:55 from 192.28.0.21

Another marathon completed under 3 hours.Amazing!!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.240.000.000.000.003.24

Felt good for being day 2 after marathon.  My quads feel great.  I think the best they've felt after a hard marathon -  must be something to the CWX shorts.

 Managed 8:14 on the final mile.

Kayano 15-4 Miles: 3.24
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.820.000.000.000.004.82

trail run at work

Kayano 15-4 Miles: 4.82
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

lunch run

Kayano 15-4 Miles: 4.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Went home in the morning for Elliott's intake into hospice.  Numbing.    Their services will be a good thing for Elliott and Liza.   Elliott now has a dedicated nurse who will visit him at home a couple times a week.  He is slowly slipping away mentally  but he is comfortable and content.  Hospice will help us keep him comfortable.   We don't know how long the process will take - 6 months, 1 yr, 2yrs, ???

 After all of this, I needed a run so while Liza napped with Elliott , I went around the neighborhood (my refuge and Elliott St. Loop).  Felt weak but felt better afterwards


Kayano 15-4 Miles: 6.00
Comments
From Jelmo on Fri, Dec 18, 2009 at 23:36:12 from 68.186.196.145

Glad you can find some solace in your running. Know that our families thoughts and prayers are with you and yours.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.340.000.000.000.004.34

Rainy and chilly

I almost did two bad things.

1) break my streak of not running on the treadmill ( 42 weeks)

2) break in my brand new trail shoes on the treadmill

Luckily, once I got my running clothes on , the rain lightened a bit and stuck to the roads and trails around work.

Saucony Trail Miles: 4.34
Comments
From mike mcclellan on Fri, Dec 18, 2009 at 21:37:14 from 99.195.195.219

Is the Saucony a mild trail shoe? You know,just a rough road shoe.You like em?

From Eric Schotz on Sat, Dec 19, 2009 at 08:02:06 from 68.190.4.225

I like them . They have the feel of a regular running show with good tread and some forefoot protection.

Very comfortable.

They are Saucony ProGrid Guide TR 2

Got them at Fleet Feet. Bright and flashy too. That is a plus in a trail shoe.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.650.000.000.000.0012.65

I always seem to botch nutrition on a mid afternoon run.  I never want to eat lunch and today I thought the big breakfast at 8:30am would hold me.  Nope...  I will eventually learn my lesson.  

 Run was good otherwise.  Got a chance to try out my new CWX tights.  

Chilly and windy day.  Reminded me of last Saturday.

Trying to fight off a cold.   Have a cough and chest congestion.

 My brother attempted a 70 mile bike race through the snow in Phillips, WI today.  It was on snowmobile trails-  rough going.  He completed 15 miles in 5 hours and then dropped out.   It was a bike/run/ski option race.  All competing with one another.  Very soft snow.   Some bikes had 6" wide tires and made better progress.

Hope conditions in Duluth on Jan 2 are better.

Kayano 15-4 Miles: 12.65
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

Refuge/Elliott St Loop.  Felt Good.  Listened to This American Life (story about party schools- entire hour was based on a weekend at Penn State this year).  Reminded me of my college days- not that I was a big party-er but I did enough to know what goes on.

Kayano 15-4 Miles: 6.30
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
31.200.000.000.000.0031.20

1st Annual Wheeler Refuge 50K.  or 50K Trail Run from the Ranger  as Kari and the fagermans' named it.   Fun run .  Had a great group of guys out .  Ran together pretty much through 26 miles and then we got strung out.   Nevels and I picked it up and he finished about 30 seconds ahead of me  .  4 hours 56 minutes.  

Saucony Trail Miles: 31.20
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Ran point mallard trail and refuge trail   after a morning of Wii Fit with family. 

Kayano 15-4 Miles: 8.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.500.000.000.000.002.50

very easy run at work

Kayano 15-4 Miles: 2.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.500.000.000.000.0011.50

In Wisconsin....  Ran on the snowmobile trail from my parents house.  Very nice surface.  Groomed and packed down with a 1/2 inch of powder.  Very runnable.    In forests mostly, some fields, some roads.  Turned around when my ziploc bag of mini-marshmellows was empty.  Plan to run more trail tomorrow.

Saucony Trail Miles: 11.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.600.000.000.000.0013.60

Ran with my brother (he was mtn biking) on the snow mobile trail to my parents cabin.  Didn't see a snowmobile- just quiet trails through the woods.  Fiona and mom met us along the way to give us cookies and warm water.  My water bottle froze after 6 miles.   Temps were decent when out of the wind- around 15F.

Saucony Trail Miles: 13.60
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2260.050.000.000.000.002260.05
Elliott Stroller Miles: 112.70Red Kayano 13 Miles: 128.02Red Kayano 15's Miles: 311.96Blue Kayano 14's Miles: 258.66Gold Kayano 15's Miles: 288.89Ohana Racers Miles: 84.64Red 2140 Miles: 197.73Montrails Miles: 17.00Orange Kayano 15's Miles: 317.38Kayano 15-4 Miles: 68.01Saucony Trail Miles: 60.64
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: