Christoph F. Eick's Early 2001 Training Log ---
Dec. 26, 2000-April 30, 2001
Long Runs |
Easy Runs |
Marathon Pace |
LT-Pace |
10K-Pace |
VO2-Pace |
1M-Pace |
Hills |
Strength |
7:50-8:50 |
7:40-8:50 |
7:20-7:00 |
6:30-6:50 |
6:15-6:25 |
6:10-5:50 |
5:15-5:30 |
Biking |
Swimming |
Day |
Length |
Type |
Pace |
Course |
Shoe |
Ef./Cond. |
Comment |
12/26 |
5.2M |
cont |
9:15 |
AllenR |
762' |
3/3 |
Still struggeling with an unknown enemy that weakens my system. |
12/27 |
6.8M |
cont |
8:50 |
AllenR |
GCU2 |
4/5 |
Another very wet run! |
12/28 |
9M |
4x2400RE2: |
6:48 6:38 6:52 6:49 |
MemPa |
MWP |
6/2 |
164.5p. |
12/29 |
6.3M |
cont |
|
Central Park |
762' |
4/5 |
mostly jogging! |
12/31 |
7.8M |
4M-Race |
28:14 (6:58 7:09 7:09 6:58) |
Midnight Run |
MWP |
6/7 |
T=22 with 15mph wind; never got warmed up and at second mile became
worried that my right index finger would freeze off! |
Dec'00
| 210.0M
| 114W |
Year
| 2000:
| 2123 miles |
1/2 |
10.2M |
cont |
8:45 |
Central Park |
762' |
4/5 |
T=30; ran with water carrier! |
1/3 |
8.2M |
cont |
7:57 |
Central Park |
762' |
4/4 |
Ran the 6.0273M mildly rolling "big outer" loop (see
Central
Park Map) in 48:02! |
1/5 |
7M |
3x2400RE2: |
6:38 6:43 6:44 |
MemPa |
MWP |
6/4 |
|
1/7 |
12M |
cont |
8:08 |
DoTw |
762' |
5/6 |
Sore Back! |
1/9 |
5.2M |
cont |
8:42 |
AllenR |
GCU2 |
6/2 |
|
1/10 |
5.2M |
ftl:5x2:f|s |
30K-eff |
AllenR |
762' |
5/4 |
|
1/13 |
3.6M |
cont |
8:30 |
Allen |
GCU2 |
2/2 |
|
1/14 |
18M |
Marathon |
DNF (7:08 7:03 7:09 7:05 7:20 7:13 7:20 7:17 7:18 7:22
7:25 7:33 7:44 7:22 7:50)
| COMPAC |
MWP |
9/4 |
lower back pain starting mile 2; could not
run anymore in "good" form starting mile 12; dropped out at 15.4, but
had to walk 7 miles back to the finish line. In Fall 2000, I
had the best
endurance of my life
and good training plan but my
body did not cooperate (getting sick and very sore in
November and in
the last 3.5 weeks) to run a 3:05.
|
|
|
|
Lower back problems at
faster paces: |
|
4 rest days |
and |
9 days of slow running! |
1/19 |
5.3M |
cont |
9:15 |
AllenR |
GCU2 |
3/3 |
First run after 4 rest days: very stiff! |
1/20 |
9M |
cont |
8:36 |
MemPa |
762 |
4/2 |
Better than expected; only very minor soreness/stiffness
in righter lower back! 166.0p. |
1/21 |
6M |
cont |
8:40 |
MemPa |
GCU2 |
4/2 |
165.4p. |
1/22 |
10M |
cont |
8:33 |
MemPa |
762 |
4/2 |
|
1/22
| 17W
| Strength
| 14upbo 3abba
|
1/23 |
8M |
cont |
8:42 7:58 |
MemPa |
762' |
4/2 |
First run faster than 8:30-pace! 164.1p!! |
1/24 |
3.8M |
cont |
9:15 |
AllenR |
GCU2 |
2/3 |
|
1/26 |
6.3M |
cont |
9:15 |
AllenR |
762' |
4/6 |
After 3 good runs, today back felt sore again! |
1/27 |
5.2M |
cont |
8:50 |
AllenR |
GCU2 |
3/6 |
Slightly better! |
1/27
| 19W
| Strength
| 15upbo 4abba
|
1/28 |
20M |
cont |
2:50:10 (5M@9:12 15M@8:17) |
RivOkR |
762 |
6/7 |
Ran with Russel for 15.5M (we pushed each other
to a good performance on a humid day; without him I might
have quit after 15M running just 8:50-pace!) |
1/29 |
7M |
cont |
9:05 8:15 |
MemPa |
GCU2 |
4/4 |
165.8p. |
1/30
| 20W
| Strength
| 15upbo 5abba
|
1/31 |
10M |
cont |
9:05 7:45 7:35 8:35 |
MemPa |
MWP |
4/4 |
166.1p; tried to run 6:50-pace, but lower back problem
still persists. |
Jan'01
| 160.0M
| 56W |
2/2 |
9M |
cont |
9:05 |
MemPa |
762 |
4/4 |
167.2p; quite a bad run! |
2/3 |
3.8M |
cont |
|
AllenR |
GCU2 |
2/2 |
The weather was too nice for a rest day! |
2/3
| 20W
| Strength
| 15upbo 5abba
|
2/4 |
12M |
cont |
8:47 8:11 8:05 7:52 |
MemPa |
762 |
5/5 |
165.2p. Good, soreness-free run!! |
2/5 |
7.8M |
cont |
8:55 8:25 |
AllenR |
SN |
4/4 |
|
2/6 |
10M |
cont |
8:45 8:45 8:15 |
MemPa |
762 |
5/6 |
165.3p. |
2/7 |
3.8M |
cont |
|
Allen |
SN |
3/5 |
tired --- only 12h rest. |
2/7
| 21W
| Strength
| 15upbo 6abba
|
2/9 |
8.1M |
cont |
9:10 |
MemPa |
SN |
5/6 |
Somewhat sore back and legs! |
2/10 |
15M |
cont |
8:15 8:40 8:30 7:58 7:39 |
MemPa |
762 |
6/2 |
Day of the Conoco Rodeo Run
that I would have loved to run --- perfect
conditions. |
2/11 |
7M |
cont |
8:52 8:18 7:20 |
MemPa |
SN |
5/2 |
165.1p; running strong only 33 hours after running 15M! |
2/12
| 30min
| Massage
| Attacking lower back/piriformis problems
| More painful than expected!
|
2/12 |
6.1M |
cont |
9:00 |
Allen |
SN |
4/7 |
Taking it easy after massage! |
2/13 |
3.8M |
cont |
8:45 |
AllenR |
762 |
3/7 |
|
2/14 |
13M |
cont |
8:45 |
MemPa |
762 |
6/8 |
Not in the mood: too much wine the night before
and temperature
was 75 with 95% Hum; 166.2p. |
2/15
| 20W
| Strength
| 15upbo 5abba
|
2/16 |
7.8M |
cont |
8:55 8:20 |
AllenR |
762 |
4/5 |
|
2/17 |
5.2M |
cont |
8:25 |
Allen |
SN |
3/2 |
|
2/18 |
20M |
cont |
2:46:16 [1:23:55 1:22:21 (8:23 8:14) |
RivOk |
762 |
6/3 |
|
2/19 |
5.2M |
recov |
|
Allen |
SN |
3/4 |
|
2/19
| 20W
| Strength
| 15upbo 5abba
|
2/20 |
11M |
cont |
8:30 8:12 7:27 |
MemPa |
SN |
5/6 |
166.8p. Late night run; flying at the
end in hot and humid conditions! |
2/21 |
6.1M |
cont |
9:10 |
Allen |
SN |
3/7 |
Beaten up from the night before! |
2/21
| 30min
| Massage
|
|
|
2/23 |
17M |
cont |
8:40 8:15 8:40 |
MemPa |
762 |
6/6 |
165.6p; bad run, general hip, quad, thigh soreness,
especially the last 4M. |
2/24+25
| 10M
| Hike
| with backpack
| at
| Lost Maples
|
2/25 |
7M |
cont |
8:45 8:20 7:25 |
MemPa |
SN |
4/5 |
166.3p. |
2/26 |
6.8M |
cont |
8:50 |
AllenR |
762 |
4/5 |
Back feels stiff and sore after back packing! |
2/26
| 30min
| Massage
| Somewhat
| helped back!
|
2/27 |
5.2M |
cont |
8:56 |
Allen |
SN |
3/8 |
Not in the mood! |
2/27
| 20W
| Strength
| 15upbo 5abba
|
2/28 |
13M |
cont |
9:00 8:30 8:42 8:12 |
MemPa |
762 |
6/5 |
Sore thighs and quads, and the hips didn't feel
great either. |
Feb'01
| 203.7M
| 101W |
3/2 |
4M |
cont |
8:20 |
Allen |
DoTw |
3/8 |
|
3/3 |
9.4M |
5M-Race |
32:44 (6:26 6:40 6:40 6:33 6:26) |
Run for EveryBody |
SN |
6/5 |
In rain on wet surface; hip was fine during the
race, but felt somewhat stiff after the race; first run this
year running faster than 7:00-pace.
a: 2/?a o:11/?. |
3/4 |
19M |
cont |
2:33:28 (8:10 7:45 8:15) |
RivOk |
762 |
7/3 |
Somewhat sore but strong endurance-wise. |
3/5 |
5.6M |
recov |
|
Allen |
SN |
3/7 |
Quite sore thighs. |
3/5
| 20W
| Strength
| 15upbo 5abba
|
3/6 |
8.7M |
5x804[25K|s] |
3:37 3:32 3:18 3:25 3:16 |
MemPa |
MWP |
5/5 |
165.3p. |
3/7 |
5.2M |
cont |
8:50 |
Allen |
762 |
3/7 |
|
3/8
| 20W
| Strength
| 15upbo 5abba
|
3/9 |
3.8M |
cont |
8:35 |
AllenR |
SN |
3/6 |
|
3/9
| 30min
| Massage
| sore thighs; right piriformis much
| better but left one somewhat tight.
|
3/10 |
10.3M |
10K-Race |
40:44 (6:32 6:15 6:21 6:44 6:38 6:48 1:25) |
Bayou City Classic |
MWP |
6/5 |
lined up too far back; ran the first 5K decently,
but quite badly on the
second 5K; legs felt quite tired and sore and hip muscles felt
somewhat tight
in the second half. Same pace (6:34) as last
Saturday; 130/2???a |
3/11 |
6.1M |
cont |
8:50 |
Allen |
762 |
3/6 |
|
3/12 |
6M |
cont |
8:50 8:20 |
Pt. Aransas Beach |
SN |
3/6 |
|
3/13 |
20.9M |
cont |
3:01:01 [1:31:36 1:29:24] (8:44 8:31) |
Texas 361 |
762 |
6/5 |
Run to Corpus Christi City Limit from Tarpon Inn (Pt. Aransas); hit the "wall"
at mile 20; probably drank not enough water and running without shade
didn't help either. |
3/14 |
4.1M |
cont |
8:25 |
Allen |
SN |
3/3 |
fresher legs than expected! |
3/14
| 20W
| Strength
| 15upbo 5abba
|
3/15 |
11M |
2x2.5M@E|T |
6:49 6:52 |
MemPa |
MWP |
6/5 |
T=71;wndy; did okay considering workload
and conditions; sore left quad near end. |
3/16 |
5.2M |
recov |
|
Allen |
762 |
3/4 |
|
3/16
| 30min
| Massage
| thighs better, left hip
| not too good and tight left quad.
|
3/17 |
7.8M |
cont |
8:48 |
AllenR |
SN |
2/4 |
|
3/17
| 20W
| Strength
| 15upbo 5abba
|
3/18 |
11M |
contSur |
8:25 7:50 |
RivOK |
SN |
5/5 |
Ran 82 miles in 10 days; it is time for a rest day! Made
left quad muscle sore again on large surge. |
3/20 |
5.2M |
cont |
8:40 |
Allen |
762 |
3/4 |
Legs still beaten up, and left quad still feels strange. |
3/21 |
8.6M |
33:20 Race |
5.132 miles in 33:20 (6:31 6:28 6:31 6:32 6:26) |
LP Run |
MWP |
6/5 |
Had left ancle and left quad problems prior to the race,
but was okay during the race.
|
3/23 |
4.1M |
cont |
8:48 |
AllenR |
762 |
2/4 |
|
3/24 |
9.4M |
8K-Race |
32:20 (6:15 6:37 6:30 6:38 6:29 [6:19]) |
Law Run |
MWP |
6/7 |
Mentally flat during last two miles; excuse of having run
a race 2.5 days earlier was not good; o:80/?. |
3/25 |
19M |
cont |
2:37:48 (7:40 8:45 8:15 7:50) |
RivAll |
SN |
6/2 |
Somewhat sore after two 5M-races; stange right knee pain that
lasted 3 minutes; had no problems running 7:45-pace on the last two miles |
3/26 |
5.6M |
recov |
|
Allen |
762 |
3/4 |
Right knee felt sore again! |
3/26
| 23W
| Strength
| 15upbo 8abba
|
3/27 |
5.2M |
cont |
8:55 |
AllenR |
SN |
3/4 |
Not in the mood but legs felt better. |
3/28 |
9M |
4x1M RE2: |
6:34 6:14 6:16 6:11 |
RiceTr |
SN |
6/4 |
8K-pace |
3/29 |
5.2M |
recov |
|
Allen |
SN |
3/4 |
In the mud; one bridge moved by 2 feet. |
3/29 |
7M |
cont |
8:51 8:36 |
MemPa |
762 |
4/5 |
163.3p; second run 4h later. |
3/30 |
4.6M |
cont |
8:50 |
Allen |
SN |
2/4 |
|
3/30
| 30min
| Massage
| right hip
| and left quad not too good.
|
3/31 |
7M |
cont |
8:40 |
Allen |
SN |
4/5 |
Last run in March --- most miles in
a month lifetime: 228. |
3/31
| 20W
| Strength
| 15upbo 5abba
|
Mar'01
| 228.0M
| 123W |
4/1 |
22M |
cont |
2:57:30 [7:46 8:22] |
RivOk |
762 |
7/4 |
Ran with too fast people in the first half, and
had to switch to slower pace in the second half; wasn't
feeling too bad at the end (last mile: 8:02) |
4/2
| 21W
| Strength
| 16upbo 5abba
|
4/3 |
8.3M |
2x[1200-800-400] RE1:/3: |
4:31 4:35 3:00 2:59 1:26 1:27 |
Allen |
SN |
6/8 |
Between 0 and 3/4 mile marker; first time running
5K-pace in 2001. |
4/4 |
5.3M |
recov |
|
Allen |
762 |
3/6 |
|
4/4
| 30min
| Massage
| hips, thighs
| and IT-band.
|
4/4 |
9M |
cont |
9:10 8:25 8:10 |
MemPa |
SN |
4/7 |
165.3p; soft 14.3 this day; sore IT-bands
after massage. |
4/5 |
6.2M |
cont |
8:45 |
DoTw |
762 |
3/6 |
|
4/5
| 20W
| Strength
| 15upbo 5abba
|
4/7 |
10.4M |
10K-Race |
41:21 (6:27 6:40 6:53 6:30 6:42 6:46 1:20) |
Ronald's Run |
GDST |
6/8 |
Legs felt like rubber during warmup; probably,
22 on Sunday, speedwork on TU, and a soft 14.3 on WE
was too much; T=76+ & hum;
placed 2/38a 40-49(won
big trophy) and 13/290o ; thighs quite sore
again after race; new shoes didn't feel that great either. |
4/8 |
14M |
cont |
8:10 7:40 8:40 |
RivOk |
SN |
5/7 |
Was quite tired at the beginning, but pushed (why?) the pace in the
middle, and ended up finishing
the last 3M quite beaten up in bad form; thighs and right hip
didn't feel great either at the end. |
4/8
| 20W
| Strength
| 15upbo 5abba
|
4/9 |
6.6M |
cont |
8:55 |
DoTw |
762 |
3/6 |
Fortunately, the 60M week is over. |
4/9
| 30min
| Massage
| hips, thighs
| and IT-band.
|
4/10 |
8.1M |
5x1200 RE3: |
4:33 4:36 4:43 4:43 4:44 |
Allen |
MWP |
7/8 |
Between 0 and 3/4 mile marker; getting tired
on the last three 1200. |
4/11 |
10.1M |
cont |
8:40 |
2Allen |
SN |
4/7 |
|
4/13 |
11M |
2x2.5M@E|T |
7:03 7:20 |
MemPa |
GDST |
6/8 |
165.4p: fat after restday; horrible workout
in hot conditions; right hip felt stiff. |
4/14
| 20W
| Strength
| 15upbo 5abba
|
4/15 |
10M |
ftl: 7M@mp |
6:40-7:50 |
2Allen |
MWP |
6/7 |
Ran badly the first and well the second half; marathon
fartlek seems to be a good idea. |
4/16 |
4.8M |
cont |
8:50 |
AllenR |
762 |
4/7 |
Right piriformis and abductor sore! |
4/16
| 20W
| Strength
| 15upbo 5abba
|
4/17 |
7M |
6x800 RE2:40 |
3:06 3:02 2:59 2:56 2:59 2:59 |
RiceTr |
GDST |
6/2 |
almost ideal conditions. |
4/18 |
4.8M |
recov |
|
AllenR |
762 |
2/4 |
|
4/18
| 30min
| Massage
| hips, thighs,
| hamstings and back.
|
4/19
| 20W
| Strength
| 15upbo 5abba
|
4/20 |
9M |
4x2011@T RE2:20 |
8:44 8:22 8:22 8:22 |
AllenR |
GDST |
6/6 |
between 1 and 2.25(3) and 2.5 and 3.75(1); did
well after a slow start running 6:42-pace on the
last 3 repeats; workout felt easy at the end! |
4/21 |
7M |
cont |
8:45 8:25 |
MemPa |
762 |
4/7 |
|
4/22
| 20W
| Strength
| 15upbo 5abba
|
4/23 |
5.2M |
cont |
8:50 |
Allen |
SN |
4/7 |
Too much wine the night before. |
4/23
| 30min
| Massage
| hips, thighs,
| and flexors.
|
4/24 |
6M |
3x1M@mp RE1: |
6:55 7:06 7:02 |
RiceTr |
MWP |
5/5 |
Running somewhat stiff and not smooth. |
4/25 |
5.2M |
cont |
8:18 |
Allen |
762 |
3/5 |
|
4/28 |
3.2M |
cont |
8:40 |
Cleveland |
SN |
2/2 |
|
4/29 |
27M |
Marathon |
3:35:05 (7:15 7:14 7:18 7:11 7:12 7:17 7:07 7:10 7:00 7:22
7:05 7:11 7:50 7:13 7:18 7:41 7:52 7:55 8:23 8:11 8:43 10:55 12:24
11:19 11:47 9:05 1:55) [1:35:05 2:00:00]
| Cleveland CVS |
MWP |
9/4 |
Back to the drawing board; not sure why I ran that badly; lack of springy legs the
whole week; hip mildly stiff; sore left quad started to really bother me starting mile 15;
gave up on mile 22.
|
Apr'01
| 200.2M
| 121W |
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 loop clockwise
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)
DoTw := along Allen Park Way going east towards Down Town and back
Conroe := hilly 12M loop in
Conroe near I-45 exit 88.
TownL := 10.1M loop arround Town Lake in
Austin
The Fleet
ZOOM := Nike Zoom Air Elite (November 9, 1999-June 30, 2001); light weight
training
shoe; used for trackwork and for running short races.
MWP := Mizuno Wave Precision (Sept.
29, 2000-); light, "minimal", somewhat stable shoe; mostly to be used for
threshold-pace and marathon-pace runs.
SN := Adidas SuperNova (Feb. 5, 2001-...), 2000 model; mixture
between a cushioned and a stability shoe; used for easy runs;
occasionaly, for running at marathon and threshold pace.
762' := New Balance 762 (Aug. 27, 2000-January 26, 2001),
399 miles; stability
shoe, used for easy runs including long runs, and, rarely, for slower speed
workouts; size 10.5.
762 := New Balance 762 (January 20, 2001-...); same as 762
except size 11.0.
GDST := Asics Gel DS Trainer VI (April 7, 2001-...); light weight training
shoe for races and faster workouts.
GCU2 := Asics Gel Cumulus 2 (June
19, 2000-February 3, 2001), 395 miles; very cushioned not too stable shoe,
mostly to be used for easy running.
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])
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)
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
contSur := continuous unstructured
run with 4-6 1-6min surges
cont_hi := continuous run 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 Year 2000/2001 Training
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
June'00: 153.3 miles (160 miles planned) +
70 sets strength + 100 min swimming.
July'00: 76.4 miles (80 miles planned) +
53 sets strength + 130 min swimming
August'00: 148.1 miles (140 miles
planned) + 20 sets strength + 50 min swimming.
Sept'00: 196.0 miles (180
miles planned) + 67 sets strength + 75 min. swimming.
Oct'00: 205.5 miles
(200 miles planned) + 80 sets strength.
Nov'00: 208.8 miles (215 miles
planned) + 40 sets strength.
Dec'00: 210.0 miles (205 miles planned) + 114
sets strength
Jan'01: 160.0 miles (160 miles planned) + 56
sets strength
Feb'01: 203.7 miles (190 miles planned) + 101
sets strength
Mar'01: 228.0 miles (225 miles planned) + 123
sets strength
Apr'01: 200.2 miles (195 miles planned) + 121
sets strength
Weekly Mileage 2000: 38.8 January, 45.6 February, 37.2 March,
48.2 April, 43.4 May, 35.8 June, 17.3 July, 33.4 August, 45.7 September, 46.4
October, 48.7 November, 47.7 December.
Weekly Mileage 2001: 36.1 January, 50.9 February,
51.5 March, 46.7 April.
Mileage Year 1999: 1877
Mileage Year 2000: 2123
Previous Training: April-July 1999 Training Log, August'99-December'99 Training Log,
January'00-May'00 Training Log, May'00-October'00 Training Log,
October'00-January'01 Training Log.
Season Line Up
1999/2000
Season:
Tu., Sept. 21 1999 to Tu, July 11, 2000
Summer Running Break: July 12, 2000
to August 14, 2000
2000/2001 Season: Tu., August 15,
2000 to Sa., June 30, 2001
Summer Running Break: July 1, 2001
to July 30, 2001
2001/2002 Season: Tu., July 31, 2001 to
Su., April 28, 2002.
last updated: April 30, 2001.