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.