Christoph Eick's Early 2001 Training Log

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.

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