Christoph F. Eick's
New Millineum Training December 14, 1999 to May 31, 2000
Long Runs |
Easy
Runs |
Marathon Pace |
LT-Pace |
10K-Pace |
VO2-Pace |
1M-Pace |
Hills |
Strength |
7:55-8:50 |
7:50-8:40 |
7:25-7:10 |
6:30-6:50 |
6:15-6:25 |
6:10-5:50 |
5:15-5:25 |
Biking |
Swimming |
Day | Length | Type |
Pace |
Course |
Shoe |
Ef./Cond. | Comment |
12/14 | 5.6M |
11x300W100 RE5: 800 |
59 59 62 60 59 60 59 58 59 60 62 | 2:44 | RiceTr | ZOOM |
6/3 | |
12/15 | 6M | cont | 8:55 | 8:00 |
Allen
| GM | 3/4 | stiff first 3M |
12/17 | 5.2M | contSt | 8:18 |
AllenR
| SN | 3/3 | Legs not as springy
as I hoped they would be after a rest day! |
12/19 | 5.5M |
1M-Race | 5:17 [74|79|79|85] |
Congress Av.
| AGT | 7/6 | T=45, foggy, 13mph wind SSW. Surprised
myself by running a 2:32.xx for the first half mile;
couldn't hold on at the last 300 meters into the wind! |
12/20 | 17.4M | cont | 8:20
8:37 |
TownLR
| 761 | 5/8 | tough: drizzel, T=42, windy |
12/21 | 27W | Strength |
9hip 6upb 6abba 6leg | Q-Spot | | 5/- |
|
---|
12/22 | 7.5M |
4x1200 RE2:30 |
4:32 4:13 4:28 4:28 | RiceTr | ZOOM |
7/3 | struggling on tired legs; another example what
long runs do to your speed! |
12/23 | 5.2M | cont | 8:50 |
AllenR
| GM | 3/4 | Ran "as fast" as I could! |
12/24 | 8M | 20min@LT | 4M@easy
6:57 6:39 6:29 1M@easy |
MemPa |
SN | 6/5 | Running fast again on dirt took some
"learning"! |
12/24 | 20W | Strength |
15upb 5abba | Home | | 3/- | 162.5p |
---|
12/25 | 5.2M | cont | 8:35 |
Allen
| GM | 3/4 | |
12/26 | 6M |
Ftl: 15x:45fa|:15sl | 4K|easy |
Allen
| AGT | 5/3 | |
12/26 | 20W | Strength |
15upb 5abba | Home | | 3/- | |
---|
12/28 | 5M |
12x200J60 | 44-41 sec. |
RiceTr
| ZOOM | 5/3 | |
12/29 | 5.2M | contSt | 8:10 |
Allen
| 761 | 4/3 | |
12/31 | 6.2M |
5K-Race | 18:57 [6:02 ? ?] |
Texas City
| ZOOM | 6/4 | didn't run middle part hard enough; picked up
pace too late, but early enough to pass age group contenders with 1/2 mile to
go! |
Dec'99
| 161.5M
| 127W
|
---|
1/1 | 19.4M | cont | 2:39:09
40:20|37:21|39:07|38:31 8:29|7:50|8:14|8:07 |
4Allen
| 761 | 7/7 | did well, but was quite tired after
first "Quadruple"-Loop! |
1/2 | 20W | Strength |
15upb 5abba | Home | | 3/- | |
---|
1/3 | 7M | cont | 8:40 |
Allen
| GM | 4/7 | still tired from SA's long run; left
ankle somewhat sore after the run. |
1/4 | 6M |
7x800 RE2: |
2:59 2:54 2:57 2:56 2:51 2:53 2:51 | RiceTr | AGT |
6/3 | |
1/6 | 5.8M | contSt | 8:25 |
AllenR
| SN | 4/6 | |
1/8 | 9.2M |
10K-Race | 40:18 (6:07 6:29 6:32 6:36 6:36
6:36 1:18) [19:50 20:28] |
Brazosport
| ZOOM | 8/8 | T=64; H=100; after rain on wet
streets; not sure if I did well or badly in these unusual cond.
|
1/9 | 19M | cont | 2:28:32
4M@9:00, 5M@8:05, 5M@7:40, 3M@7:00, 2M@8:20 |
MePa + HouMa
| 761 | 7/7 | Very good run; still felt
like running fast at mile 14... |
5K | Season | ends!
|
---|
Break: | Vacation | in Peru |
Jan. 9-17, 00!!
|
---|
1/12 | 8.5Mhi | cont | up: 32/24min
run/wa down:
39min run |
Cusco
| GM | 6/7 | running on a quite steep road along Inca Sites
in 11000 feet. |
2000 | Marathon | Season | starts!
|
---|
1/18 | 5.2M | cont | 8:30 |
Allen
| GM | 3/6 | Finally, after 4 days my digestion
is close to normal again. |
1/19 | 8M | cont | 8:10 |
Allen
| SN | 4/7 | |
1/20 | 5.2M | cont | 8:45 |
AllenR
| GM | 3/5 | |
1/21 | 15M | cont | 2:02:30
(2M@8:55
3M@8:35 6M@8:05 3M@7:20 1M@8:15) |
MemPa | 761 | 5/4 | 161.4p |
1/22 | 20W | Strength |
15upb 5abba | Home | | 3/- |
---|
1/23 | 8M |
Ftl: 6x[4:fa|3:sl] | 6:12|easy |
MemPa
| AGT | 6/6 | |
1/24 | 5.2M | cont | 7:45 |
Allen
| GM | 3/4 | |
1/25 | 8M | cont | 8:10 |
Allen
| 761 | 4/4 | |
1/25 | 20W | Strength |
15upb 5abba | Home | | 3/- |
---|
1/26 | 7.5M |
4x1200 RE2:30 |
4:30 4:30 4:26 4:25 | RiceTr | ZOOM |
6/5 | did okay after getting warmed up on a very
windy and cold day! |
1/27 | 6.5M | cont | 8:33 |
Allen
| GM | 4/5 | |
1/28 | 8M | 3M@LT | 6:37 6:43
6:26 |
MemPa
| SN | 6/4 | 160.8p |
1/29 | 20W | Strength |
15upb 5abba | Home | | 3/- |
---|
1/30 | 20M | 3M@MP | 2:40:25
(39:53
38:51 37:27 35:50; 8:23 8:10 7:53 7:34), 17@7:09 18@7:10 19@7:08 |
4+AllenR | 761 | 7/3 | Ran very well; had a lot
left at the end! |
Jan'00
| 172.0M
| 80W
|
---|
2/1 | 6M |
ftl: 15x[:45fa|:15sl] |
6K|easy | Allen | AGT |
6/5 | wet & slippery route and was
still mildly sore from long run |
2/2 | 9M | 3x2400@LT RE2: | 6:35
6:39
6:33 |
MemPa
| SN | 6/4 | 160.7p |
2/2 | 20W | Strength |
15upb 5abba | Home | | 3/- |
---|
2/4 | 13M | 10M@MP | 72:04 (7:16
7:20 7:02 7:12 7:14 7:04 7:08 7:14 7:19 7:10) |
MemPa
| AGT | 6/4 | 160.1p |
2/4 | 20W | Strength |
15upb 5abba | Home | | 3/- |
---|
2/5 | 5.2M | cont | 8:24 |
Allen
| 761 | 3/3 | first easy run in 9 days; mildly
sore. |
2/6 | 8.8M | cont | 7:57 |
Allen
| GM | 4/2 | |
2/7 | 8M |
Ftl: 5x[4:fa|3:sl] | 6:22|easy |
MemPa
| AGT | 6/6 | slow: couldn't
hit 6:15 --- too much quality
in the last 10 days? 160.8p |
2/8 | 5.2M | cont | 8:40 |
AllenR
| GM | 3/3 | |
2/8 | 20W | Strength |
15upb 5abba | Home | | 3/- |
---|
2/9 | 7.1M | cont | 7:59 |
Allen
| 761 | 3/3 | |
2/10 | 5.2M | contSt | 8:25 |
Allen
| SN | 3/3 | |
2/12 | 9.9M |
10K-Race | 39:39 (6:24 6:20 6:23
6:21 6:21 6:32 1:17) [19:46|19:53] | Conoco | ZOOM | 8/6 | T=66 H=60;
placed 108/3981 |
2/13 | 20W | Strength |
15upb 5abba | Home | | 3/- | 161.8p |
---|
2/14 | 23M | cont | 3:04:45
(2M@8:35 18M@8:02 2M@7:15 1M@8:20) |
MemPa | 761 | 8/4 | did fine but running miles
21 and 22@MP was tough. |
2/15 | 20W | Strength |
15upb 5abba | Home | | 3/- | |
---|
2/16 | 9M | 4x2000@LT
RE1:40 | 6:34
6:39
6:41 6:40 |
RiceTr.
| ZOOM | 6/8 | felt exhausted after workout T=78
H=85 |
2/17 | 5.2M | cont | 8:50 |
AllenR
| GM | 3/7 | "needed" recovery run |
2/18 | 7.1M | contSt | 8:30 |
Allen
| SN | 4/7 | |
2/19 | 20W | Strength |
15upb 5abba | Home | | 3/- | |
---|
2/20 | 14.7M |
2M-2M@LT-2M-2M@LT-2.7M-2M@LT-2M |
1:56:00 (13:32R 13:28 13:22; TWO1/4-ZERO1/4) |
3Allen
| AGT | 7/2 | was much easier than expected on
a beautiful day! |
2/22 | 7.1M | cont | 8:02 |
Allen
| SN | 4/7 | |
2/22 | 20W | Strength |
15upb 5abba | Home | | 3/- | |
---|
2/23 | 10.8M | 6x2000@LT
RE1:40 |
6:41 6:32 6:37 6:36 6:36 6:35 |
RiceTr.
| GLDS | 6/8 | |
2/24 | 5.2M | cont | 8:40 |
AllenR
| GM | 3/7 | recovery run |
2/26 | 21M | cont | 2:52:30 (40:40
38:16 38:35 39:01; 8:32 8:04 8:07@wet 8:15@wet) |
4+Allen | 761 | 7/7 |
tough: struggled with humidity&T=69 in the first
half, and with
wetness, heavy rain, and water on the course in the second half |
2/27 | 20W | Strength |
15upb 5abba | Home | | 3/- | |
---|
2/28 | 8M | contSt | 8:15 |
Allen
| SN | 4/3 | |
Feb'00
| 189M
| 160W
|
---|
3/1 | 15M | 12M@MP |
7:23 7:26 7:17 7:18 7:22 7:20 7:20 7:21 7:44 7:34 7:45 7:41 |
MemPa
| GLDS | 7/7 |
horrible: tired, slow, heavy
legs, no
rhythm in T=68,H=71; faded completely during the last 4 miles (too
short after 21-miler??)! |
3/2 | 5.2M | cont | 8:22 |
AllenR
| GM | 3/7 | |
3/2 | 20W | Strength |
15upb 5abba | Home | | 3/- | 161.5p |
---|
3/4 | 11M |
2M-3M@LT-2M-3M@LT-1M |
TWO1/4 to FOUR via ZERO 20:30 (6:58 6:33 6:59) | 20:28 (6:46 6:48 6:54) |
2+Allen
| SN | 6/2 | somewhat slow on a beautiful day; but
much much better than on Wedn. |
3/5 | 20W | Strength |
15upb 5abba | Home | | 3/- | |
---|
3/6 | 8M | cont | 8:20 |
MemPa
| GM | 4/3 | |
3/7 | 7.1M |
Ftl: 6x[2:fa|2:sl] | 6:13|8:30 |
Allen
| AGT | 5/6 | |
3/7 | 20W | Strength |
15upb 5abba | Home | | 3/- | |
---|
3/9 | 5.2M | contSt | 8:30 |
Allen
| SN | 4/7 | |
3/11 | 9.7M |
10K-Race | 39:14 (6:15 6:18 6:17 6:28
6:17 6:17 1:21) [19:28|19:46] | Bayou
City Classic | ZOOM | 8/3 | T=58 H=low W=13;
not sure if this was a good or a bad race; 86/1320 |
3/13 | 8M | cont | 8:35 |
Byrd Pk.
| SN | 4/4 | |
3/14 | 6M |
Ftl: 5x[2:fa|2:sl] | 8K|easy |
Byrd Pk.
| SN | 5/6 | |
3/16 | 4M | cont | 8:15 |
Vir. Beach
| 761 | 2/6 | |
3/18 | 27M |
Marathon Race |
3:12:56 (6:59 6:54 7:09 7:05 7:13 7:06 7:13 7:12 7:16 7:10 7:13 7:09
7:08 7:12 7:10 7:17 7:09 7:10 7:16 7:31 7:24 7:28 7:56 8:05 8:12
8:24 1:43) [1:33:44|1:39:12] |
Virginia Beach
| AGT | 10/6 |
T=36-38, partly cloudy, wind=15-20mph. Unusual
race in cold and very windy conditions: ran
an agressive race looking for an age group award (approx. 3:07) and
slowed quite badly on the last four miles; probably went out too
fast going into the wind, and pushed too much on miles 16 and 17.
Felt very exhausted after the race. |
3/20 | 4.5M | cont | 9:40 |
AllenR
| GM | 3/5 | still completely beaten up from
Saturday; my left knee started to hurt after 4M and I decided
that walking would be the choice of the day. |
3/22 | 5.2M | cont | 8:15 |
Allen
| 761 | 3/7 | knee did not hurt; still
somewhat stiff and sore, but legs felt much less tired. |
3/23 | 5.2M | contSt | 8:15 |
Allen
| SN | 3/7 | |
3/25 | 8.6M |
8K-Race | 31:50 (6:13 6:21 6:17
6:28 6:40 (6:28)) | Houston Law | GLDS
| 7/8 | T=70-73 & hum; duty: did okay shortly after marathon! 57/555 |
3/26 | 10M | cont | 8:19|8:10 |
2AllenR
| 761 | 5/7 | Ran smoothly again! |
3/27 | 20W | Strength |
15upb 5abba | Home | | 3/- | |
---|
3/28 | 8M | cont | 8:26 8:10 |
Allen
| SN | 4/5 | |
3/29 | 9M | cont | 8:10 |
RiHerm
| 761 | 5/8 | Slipped in bathroom and
hurt my left shoulder and right hand; probably no strength
training
for a week! |
3/31 | 8M |
ftl 5x[4:fa|3:sl] | 6:18 6:22 6:22 6:24 6:22 | MemPa | AGT
| 6/5 | 164.4p --- gained 3 pounds during taper. |
March'00
| 164.7M
| 80W
|
---|
4/1 | 5.1M | cont | 7:55 7:35 |
Allen
| SN | 3/3 | |
4/2 | 14M | cont |
1:54:13 (8:34 8:11 8:05 7:47)
| MemPa | GM | 5/7 | 164.8p; last quarter in
drizzel; shoulder still bothers me somewhat. Seem to have
regained my speed after marathon, but my body still
seems "out of balance". |
4/3 | 15W | Strength |
10upb 5abba | Home | | 3/- | no LATs; shoulder
still hurts! |
---|
4/4 | 5.2M |
ftl: 15x[:45fa|:15sl] |
5K|easy | Allen | AGT |
5/2 | |
4/5 | 8.3M | cont | 7:40 |
AllenR
| 761 | 4/1 | |
4/6 | 5.2M | contSt | 8:20 |
Allen
| SN | 3/4 | |
4/8 | 7M |
5K-Race | 18:44 (5:58 6:00 6:09 :36) |
Bellaire Trolley | GLDS | 7/3 | mentally flat: didn't
want to run really hard; T=60, low hum & windy; 92/935. |
4/9 | 20M | 6M@MP |
2:36(?) (7M@8:20 4M@7:48 4M@7:20 3M@8:00 2M@7:08)
| RivOk | GM | 7/2 | feeling strong! |
4/10 | 5.2M | cont | 8:20 |
AllenR
| SN | 3/5 | |
4/11 | 7.1M | cont | 8:00 |
Allen
| GM | 4/5 | |
4/11 | 15W | Strength |
10upb 5abba | Home | | 3/- | shoulder
still sore! |
---|
4/12 | 6.7M |
4x1200 RE2:30 |
4:27 4:27 4:28 4:25 | RiceTr | ZOOM |
6/7 | |
4/13 | 5.2M | cont | 8:36 |
Allen
| GM | 3/3 | |
4/13 | 7.1M | cont | 7:57 |
Allen
| 761 | 4/3 | 12.3M in two runs! |
4/14 | 8M | 3x2400@LT RE2:00 |
6:38 6:27 6:37 |
MemPa
| AGT | 6/6 | 163.3p --- Happy and ready
for a rest day: ran 66 miles in 7
days including 3 speed workouts. |
4/16 | 15M | 10M@MP |
1:25:50 for River Oaks Loop (7:15-pace) ---
Course Record!! | RivOk | SN | 6/7 |
Too fast:
ran with people that were probably too fast for me, transforming
an easy long run into a marathon pace workout! |
4/17 | 6M | cont | 8:48 |
Allen
| GM | 3/3 | Needed a break after Su.! |
4/18 | 6M |
ftl: 15x[:45fa|:15sl] |
5K|easy | Allen | AGT |
5/7 | slow on tired legs |
4/19 | 17W | Strength |
9upb 10abba | Home | | 3/- | |
---|
4/20 | 6M | contSt | 8:15 |
AllenR
| SN | 4/5 | |
4/22 | 9M |
10K-Race | 40:08 (6:15(:05) 6:31 6:35 6:33
6:31 6:26 1:47) [20:01|20:07] |
Crescent City Classic | GLDS | 8/6 | dead legs, tired, lack of sleep,
too much walking in NO on Fr.,
overtraining(?); worst 10K of 2000, but placed 261/20000 |
4/23 | 8.1M | cont | 9:05 | 8:45 |
Allen
| GM | 4/7 | beaten up: difficult run in warm
conditions |
4/24 | 6.9M | cont | 7:51 1M@7:02 |
MemPa
| 761 | 4/6 | 174.2p; happy: running okay again |
4/25 | 7.1M | cont | 8:25 |
Allen
| GM | 4/4 | |
4/26 | 9.8M | 4x2000@LT RE1:40 |
6:41 6:38 6:37 6:47 |
RiceTr
| ZOOM | 6/7 | T=76 stuggled, and decided
to skip 5th 2000! |
4/28 | 7.1M | contSt | 8:45 8:15 |
AllenR
| SN | 4/7 | |
4/29 | 22M | cont |
2:59:16 --- 8:09-pace (9:07 8:42 8:40 8:12 8:02 8:05 8:03 7:58 8:14
8:01 7:59 7:39 7:46 8:01 8:03 7:51 8:16 8:03 7:46 8:00 8:26 7:42)
| Allen | 761 | 7/8 | ran okay but
it was tough: warm (T=70-75), humid(80+), and too
much sun exposure. |
4/30 | 15W | Strength |
15upb 5abba | Home | | 3/- | |
---|
April'00
| 206.3M
| 62W
|
---|
5/1 | 9M | contSt | 9:07 8:37 8:07 |
MemPa
| SN | 4/6 | 164.0p. Not in the mood! Still sore from
Sa.! |
5/2 | -- | | |
| | | 9M morning run cancelled due to bad weather! |
5/3 | 11M | 5x2400@LT RE2:00 |
6:48 6:44 6:46 6:50 6:52 |
MemPa
| AGT | 6/7 | T=79 & H=65; not sure how fast to run
if it is that warm --- according to Galloway's book I am
supposed to run 11 seconds per mile slower: 6:35 + 0:11 = 6:46. 162.3p. |
5/4 | 8M | cont | 8:50 8:30 |
AllenR
| GM | 4/6 | makeup for TU! |
5/5 | 5.2M | contSt | 8:30 |
Allen
| SN | 3/6 | |
5/6 | 10M |
2.8M leg of Relay | 6:18-pace |
Suglnd
| AGT | 6/8 | T=74 H=70 |
5/7 | 6.8M | cont | 8:50 8:13 |
Allen
| GM | 4/7 | Right ankle hurt badly on the first
mile but pain disappeared after warmup; might have to take a double
rest day soon! |
5/8 | 14.2M | 12M@MP |
7:25-pace (7:47 7:35 7:30 7:30 7:25 7:25 7:20 7:30 7:20 7:20 7:17
7:07) | MemPa | 761 | 7/7 |
T=72-76 H=75; was supposed to run 7:20= 7:10(MP) + 0:10(heat) pace; ankle
was somewhat better! |
5/10 | 8.1M | cont | 8:30 |
Allen
| GM | 4/7 | Beaten up! 162.4p. |
5/10 | 15W | Strength |
10upb 5abba | Home | | 3/- | |
---|
5/11 | 8M | 4M@LT |
7:00 6:53 6:55 6:45 |
AllenR
| GLDS | 6/9 | slow but it was T=79 & H=84 at 7:50a!!; shoe
test. |
5/12 | 5.2M | cont | 8:15 |
AllenR
| 761 | 3/6 | |
5/12 | 6.8M | cont | 8:14 7:46 |
AllenR
| GM | 4/7 | Second run of the day! Running nicely
in T=84. |
5/14 | 14.7M |
2M@E-2M@LT-2M@E-2M@LT-2.7M@E-2M@LT-2M@E |
1:55:00 (13:38R 13:15 13:11; TWO1/4-ZERO1/4) |
Allen
| SN | 7/5 | got a break: T=68 H=63 --- ran well! |
5/15 | 5.2M | cont | 8:05 |
Allen
| GM | 3/5 | |
5/15 | 15W | Strength |
10upb 5abba | Home | | 3/- | |
---|
5/16 | 6M |
ftl: 6x[2:fa|2:sl] |
5K|easy | AllenR | GLDS |
5/6 | |
5/17 | 15min | Swimming |
| | | 3/- |
First Swimm in 2000! |
---|
5/18 | 7.3M | cont | 8:35 |
AllenR
| 761 | 4/8 | hot! |
5/19 | 9M |
4M@LT |
27:19 (7:00 6:50 6:48 6:40) |
MemPa
| SN | 7/7 | T=76-79, H=80; 163.1p |
5/19 | 23min | Swimming |
| | | 3/- |
|
---|
5/21 | 11M | cont | 8:18 |
RivOk
| 761 | 4/6 | |
5/22 | 22min | Swimming |
| | | 3/- |
---|
5/23 | 5.8M |
ftl: 5x[2:fa|2:sl] |
5K|easy | AllenR | AGT |
5/7 | last run for AGT; slow in heat after too much
red wine and chilli peppers. |
5/24 | 5.2M | cont | 8:08 |
AllenR
| GM | 3/7 | last run for GM; not feeling as
strong as I hoped for after running little the last 10 days. |
5/27 | 3.4M | cont | 8:20 |
Madison
| 761 | 3/4 | |
5/28 | 27M | Marathon |
3:12:25 (6:49 6:57 7:26 7:10 7:11 7:12 7:10 7:20 7:09 7:19 7:08(?) 7:19(?)
7:15 7:16 7:16 7:15(?) 7:22(?) 7:33 7:28 7:09 7:35(?) 7:20(?) 7:30(?) 7:58(?)
7:51 7:32 1:40) [1:34:15|1:38:10]
| Madison
| GLDS | 9/6 |
41/702; 3/62a(!!);
T=51, damp, slippery course, drizzel first hour, quite windy last hour; felt quite badly
miles 12-19 but somewhat recovered and felt okay at the end on
a scenic, somewhat hilly course with tons of turns. The
biggest accomplishment of the race was running mile 26 in 7:32, finishing
the race on a positive note! Race plan was: 1-6@7:10, 7-10@7:20, 11-16@7:07
17-24@7:20, 25-26.2@7:15. Uphill/rolling miles were: 8, 10, 17,
18, 19, 21; downhill miles were: 1, 2, 16(?), 20. |
5/31 | 5.2M | cont | 9:02 |
Allen
| SN | 3/6 | sore quads, but otherwise okay. |
May'00
| 192.3M
| 60W
| 60minSW
|
---|
Paces usually exclude the first mile, and warm-up and cool-down
in the case of threshold-pace or marathon-pace runs.
Courses
MemPa:= Memorial Park 2.9 miles dirt loop
Allen := Allen Park Way 4.75 miles loop; somewhat rolling mostly on asphalt;
counterclockwise.
AllenR := Allen Park Way 4.75 miles loop; somewhat rolling mostly; clockwise
on asphalt.
Sabine := Memoral Park Tennis Center to Sabine Bridge Loop
RiceLo := Rice University Loop
RiHerm := Rice University and Herrman Park Loop
RivOk := River Oaks
RiBraes := Starting at Rice University going along Braes Bayou, and then returning
to Rice via Medical Center.
RiceTr := Track at Rice University
HoChiE := HoChiMinh trail going in east direction leaving the trail towards
Allen Park Way(mildly rolling)
HoChiS := HoChiMinh trail traditional route going south (mildly rolling)
Conroe := hilly 12M loop in Conroe near I-45 exit 88.
TownL := 10.1M loop arround Town Lake in Austin
The Fleet
GM:= Asics Gel Marko'98 (August 28, 98-May 31, 99; May 30, 99-May 21, 00); very
protective somewhat heavy shoe,
used for slow running including long runs and when tired.
SN := Adidas SuperNova'99 (April 21, 99-August 31, 00); used for somewhat faster
running including speedwork on the roads.
AGT:= Asics GS Trainer (Feb. 22, 99-May 15, 00); light weight training
shoe; used for trackwork, faster speedwork, and
races.
761 := New Balance 761 (Oct. 16, 99-...); stability shoe, used for easy runs
including long runs, and, occasionally, for slower speed workouts.
ZOOM := Nike Zoom Air Elite (November 9, 1999-...); light weight training shoe; used
for trackwork and for running races up to half marathon distance.
GLDS := Gel Lyte DS (Feb. 23, 2000-...); light weight training shoe; to be used
for speedwork and races.
Meaning of Short Terms
21W := 21 sets of strength training (various exercises) each set
consisting of 12 repetitions; usually includes 4-5 minutes biking
on stationary bike.
30SW := 30 minutes swimming at easy pace
40BY := 40 minutes on a stationary bike (I fall of other bikes...)
55HK := 55 minutes hiking/walking
5000tr := 5000 meters track race
ftl := Fartlek 7ftl means that the 7M run contains a 40 minutes
segment of Fartlek with 20 minutes of fast running (typically
5x2slow|fast + 2x5slow|fast or 7x[3fast|2slow])
sfl := "short Fartlek" 6sfl means a 6M run containing a 20-30 minute
segment with 10-15 minutes of fast running
efl := "endurance" farlek, 9efl means that a 9M-run contains a
45 minutes segment of running 10 minutes hard (between
12K and 20K-pace), followed by running 5
minutes easy repeated 3 times.
sl := slow speed during fartlek
fa := fast speed (during fartlek workout); typically 5K-pace
(3K-pace if duration of fast segment
is 1 minute or less; 15K-pace if duration
is 10 minutes or longer...)
MP := marathon pace
LT := lactate threshold pace (appox. 18K-pace)
te := 7te means a 7M run with a 20 min. middle segment
at 10K-pace
RE := rest (during speedwork)
I-Pace := interval pace, typically 5-10 seconds per mile faster
than 5K-pace
W100 := walk 100 meters (during speed workout)
J200 := jog 200 meters (during speed workout)
R-Pace := fast, 1M-pace (or faster)
cont := continuous (easy) run
contP := continuous (easy) run with 4-6x1min pickups
contSt := continuous run with 5-6 20-25 sec. strides
contTr := continuous trail run
hi := on a hilly course
cr := "cross-country"-style workout, running mostly on grass following
a rolling or mildly
rolling course
hisp := speedwork on hills
sn := (slow) running on ice or snow
Summary of Training in 1999 and 2000:
January'99: 186.1 (180 miles planned) + 123 sets strength
February'99: 131.3 (130 miles planned) + 32 sets strength
March'99: 187.4 (175 miles planned) miles + 216 sets strength
April'99: 141 (135 miles planned) miles + 27 sets strength
May'99: 178.1 (175 miles planned) miles + 162 sets strength
June'99: 161.5 (160 miles planned) miles + 177 sets strength
July'99: 169.5 (155 miles planned) miles + 108 sets strength
August'99: 110.5 (110 miles planned) miles + 205 sets strength + 75min swimming
September'99: 120.7 (110 miles planed) + 101 sets strength + 245min swimming +
47min stationary bike.
October'99: 171.7 miles (160 miles planned) + 140 sets strength + 90min swimming
November'99: 158 miles (165 planned) + 120 sets strength
December'99: 161.5 miles (165 planned) + 127 sets strength
January'00: 172 miles (165 planned) + 80 sets strength
February'00: 189 miles (190 miles planned) + 160 sets strength
March'00: 165 miles (170 miles planned) + 80 sets strength
April'00: 206 miles (200 miles planned) + 62 sets strength
May'00: 192.3 miles (185 miles planned) + 30 sets strength + 60 min.
swimming.
Weekly Mileage 1999: 42.0 January, 32.8 February, 42.3 March,
32.9 April, 40.2 May, 37.7 June, 38.2 July, 25.0 August, 28.2 September, 38.8 October,
36.9 November, 36.5 December.
Weekly Mileage 2000: 38.8 January, 45.6 February, 37.2 March, 48.2 April, 43.4 May.
Year 1999 total: 1877 miles
Previous Training: April-July 1999 Training Log,
August'99-December'99 Training Log,
January'00-May'00 Training Log.
Season Line Up
1999/2000 Season: Tu., Sept. 21 1999 to Fr., June 30, 2000
Summer Running Break: July 1, 2000 to August 7, 2000
Strength Training Break: May 16-June 30, 2000
Swimming Cross Training Season: May 16, 2000 to July 15, 2000
and Aug. 16- Sept. 30, 2000
2000/2001 Season: Tu., August 8, 2000 to Su., May 13,
2001.
last updated: May 31, 2000