Christoph F. Eick's Winter 2002 Training Log ---
Dec. 1, 2001 to April 1, 2002

Long Runs Easy Runs Marathon Pace LT-Pace 10K-Pace VO2-Pace 1M-Pace Hills Strength
7:40-8:50 7:40-8:50 7:20-6:55 6:25-6:45 6:15-6:25 6:10-5:50 5:10-5:30 Biking Swimming

Day Length Type Pace Course Shoe Ef./Cond. Comment
Nov'01 219.0M 152W Strength
12/2 7.8M 3M@MP 6:53 7:01 6:58 MemPa SNC 5/6 On a rainy day!
12/3 5.6M cont 8:40 Allen 762 3/6
12/4 6M 3x1M@MP RE1: 7:01 6:56 6:56 RiceTr MWP 4/7
12/6 5.1M cont 8:40 Allen 762 3/5
12/8 3.4M cont 8:50 Dallas Uptown SNC 3/2
12/9 27M Marathon 3:10:26 (7:27 7:20 7:02 6:52 7:15 7:12 7:11 7:06 7:08 7:24 7:14 7:18 7:06 7:12 7:04 7:08 7:12 7:08 7:11 7:40^ 7:26^ 7:21 7:02 7:43 7:30 7:24 1:36) [94:31 95:55] Dallas White Rock GDST 6/3 T=35-49; low hum and not much wind; good race: followed my plan through mile 22; pushed the pace on mile 23, but had to slow down the last 3 miles due to "rubber legs". 123/3441o; 14/289a; 6/1240f (only 5 female runners were faster!!).
12/12 5M rec 10:00 10:00 9:40 9:30 9:40 MemPa ALC 2/7 On a rainy night; no problem jogging, but did not seem to be right to run faster!
12/14 4M cont 8:20 7:48 7:48 7:48 MemPa SNC 3/2
12/15 8M cont 8:25 MemPa 762 4/7 Felt fine the first 5 miles, but somewhat sore during the last 3 miles
12/16 75 min Spinning
12/17 7M cont 2M@9:00 4M@8:36 1M@7:50 MemPa ALC 4/4 Totally beaten up from yesterday's spinning workout: soreness and stiffness behind right knee, tight quads, sore right thigh; 164/166p.
12/18 5M 10x400 RE100% 86 86 86 86 86 82 82 78 86 82 RiceTr MWP 5/3 Surprisingly, had no problems finishing the workout; I guess the muscle that were sore from spinning is not used when running fast!
12/20 6.1M rec 9:10 Allen 762 4/3 Took it easy, feeling somewhat tired.
12/21 10.1M cont 8:30 8:00 TownL ALC 5/7 On a very windy warm and humid day!
12/23 6.2M 1M-Race 5:16 [2:33|2:43] Congress Avenue Austin GDST 7/2 Ran a surprisingly good time, although a not too well timed race.
12/24 8.6M cont 9:05 9:05 8:30 TownL ALC 4/3 Somewhat beaten up from the mile race; slightly sore outside of left ancle; the Barton Spring Green Belt was "under water", and I had to retreat to Town Lake.
12/25 7M cont 8:15 7:50 Allen SNC 4/2 Back to running smoothly!
12/27 7M 6x800 RE2:30 2:58 2:49 2:52 2:51 2:51 2:52 St. Thomas DST7 6/3 Roger Boak always caught me between 500 and 600 meters, but ran this workout 5 seconds faster than usual; first run for DST7.
12/28 17M cont 3M@9:00 11M@8:40 3M@8:00 MemPa 762 6/4 Not a good run: ran the first 12M quite smoothly, but felt crampy, leg sorenesses, stiffness behind the right knee on the last 5M.
12/30 8M 3.5M@T-pace 8:20 6:40(?) Kane Creek Moab SNC 5/3 Going through a wide, scenic canyon along Colorado river; partially on "almost melted snow" going smoothly uphill most of the time.
12/31 10.8M cont 8:40 On boundery road of Arches National Park ALC 4/4 40% on frozen snow, out and back, first 3M all uphill.
Dec'01 164.0M
Year 2001 2157 miles
1/1 6M cont 8:25 Kane Creek Moab ALC 3/3 Early on a cold morning
1/2 8M 5x1M@T-pace RE1:20 7:09^ 6:29 7:11^ 6:29 7:12^ Ruby's, Bryce Utah SNC 5/5 T=22 (had to change gloves); above 7800 feet; odd miles uphill; even miles downhill. Did fine considering the conditions; ran the uphill miles much slower, but that was probably because of the elevation.
1/3 5M rec Ruby's, Bryce Utah ALC 3/4 Tired from yesterday's 8000 feet speedwork and 4h hike on snow through Brice Canyon; even running 9:00 pace downhill felt too hard.
1/4 12M cont 10:10^ 7:40@dw City Canyon Memory Grove Park, SLC SNC 3/4 Scenic road along creek with nice trees and mountain views going up more than 900 feet; climbs almost 800 feet in 3.5 miles, mostly on snow, had to turn around at the 3.5M marker, when snow got deeper and footing got bad.
1/6 20.1M cont 2:44:01 (7:50 8:25 8:15) RivOk ALC 6/3 No problems after restday.
1/6 10W Strength 6upb 4abba
1/7 5.1M cont 8:45 Allen 762 3/3
1/8 9M 2M-RE5:-1M-RE3:-800 12:00 5:56 2:50 RiceTr 762 DST7 6/3 Ran well, except the 1M when I started at 84 for the first 1/4.
1/9 7M rec 9:15 Allen ALC 3/3 Yesterday evening's 2M at 5K-pace took too much out of me; was just able to jog 12 hours later; 163p.
1/10 18M cont 2:31:03 (8:23-pace) MemPa SNC 6/7 T=57-68; on a quite warm day. Ran okay but felt somewhat sore the last two miles; possibly, running 18 miles 4 days after running a 20-miler is too much.
1/11 6.1M rec jogging Allen ALC 3/5 Sore and beaten up; not sure if I will be able to do tomorrow's speedwork.
1/12 11M 5x2000@T-pace RE1:40 8:19 8:22 8:20 8:22 8:31 Allen ZERO to ONE 1/4 GDST 7/3 Slowed on the last one but ran the "right" pace on the first 4. Looking forward to tomorrow's restday after running 76 miles in 7 days with two long runs and two quality workouts.
1/14 12M cont 8:50 8:30 MemPa SNC 6/4 Minor left knee pain.
1/14 19W Strength 13upb 6abba
1/15 8M 20x200 JO60 36-40; average: 38.7 RiceTr 762 GDST 6/2 Controlled workout; almost 2 seconds faster than on Nov. 6, 2001.
1/17 9M cont 8:40 MemPa ALC 6/7 Still somewhat sore; Tuesday's workout turned out to be much tougher than I thought.
1/18 6.1M cont 8:40 8:08 Allen SNC 3/3 Doing fine!
1/20 15M 1/2 Marathon Race 1:27:18 (6:23 6:36 6:45 6:34 6:40 6:35 6:43 6:38 6:39 6:41 6:45 6:54 6:38 :40 ) Compaq Houston DST7 7/4 T=42-45; windy (10mp); went out much too fast (6:23 on an uphill mile) was supposed to run 6 seconds per mile faster (1:25:59)! 62/2700o; 4/189a; 10th overall master.
1/21 3M rec AllenR ALC 2/6 Delayed cool down.
1/21 23W Strength 15upb 8abba
1/22 13M cont 8:08-pace (last mile@7:22) MemPa SNC 5/8 Ran surprisingly well on an extremely warm night: T=73-71 H=90+
1/23 6.1M rec Allen ALC 3/3 12h after 13M.
1/24 9.3M 3M@T-pace 6:50 MemPa 762 GDST 5/8 Still not recovered from race: could not run 6:00 pace and changed the workout in cold, wet & windy conditions.
1/25 6.6M rec Allen ALC 3/3
1/25 23W Strength 15upb 8abba
1/26 7.2M 4x1M@10k-pace RE2: 6:29 6:16 6:22 6:24 Allen 1/4 to ONE 1/4 GDST 5/2 Ran fine 6 days after the half marathon race.
1/27 21M cont 2:53:53 (7:50 8:15 8:55 8:00) RivOk ALC 6/3 Did fine, holding back, because of yesterday's speedwork; tested my legs at the end running a 3:19 for the last half mile.
1/28 23W Strength 15upb 8abba
1/29 7.5M 1M-800-1M RE4: 5:54 2:43 6:02 RiceTr 762 GDST 6/8 Running a 800 close to mile pace sandwiched between 2 5K-pace miles turned out to be a challenge! Last run for 762 on very warm night.
1/30 11M cont 8:20 7:56 MemPa SNC 5/8 Did okay on a very warm and windy night. This concludes a 242 miles month --- highest monthly mileage lifetime.
Jan'02 242.1M 98W Strength
2/1 4.6M cont 8:40 Allen SNC 3/3
2/2 7M 5K-Race 18:50 (6:03 6:01 6:09 :36) Fine Arts Run DST7 6/8 Ran okay but had problems running under 6:00 pace at the beginning, and somewhat faded on tired legs near the end.
2/2 23W Strength 15upb 8abba
2/3 17M 2M@MP 8:10 7:50 7:40 7:30 6:55 RivOk ALC 6/3 Run with a 2-time Comrades finisher (in 9:00 pace), running significantly faster than originally planned.
2/4 5.1M rec Allen SNC 3/3 Taking it easy after 2 hard days, also nursing a mild cold.
2/4 23W Strength 15upb 8abba
2/6 6.8M 3x[1200-RE1:-400]-1200 RE4: 4:25|81 4:22|82 4:24|79 4:32 StJohn GDST 6/8 Ran the 400 very well, but the 1200 not so well.
2/7 11M cont 8:21 MemPa ALC 5/5 Ran okay, considering yesterday's workout.
2/8 23W Strength 15upb 8abba Last workout in February
2/9 8.6M 4x1M@T-pace RE1:30 6:38 6:34 6:31 6:38 Allen ZERO 1/4 to ONE 1/4 GDST 5/3 Sad to miss today's Conoco Rodeo Run: Houston's best race!
2/10 7.5M cont 8:30 AllenR SNC 4/5 163p.
2/11 6.1M cont 8:40 Allen ALC 4/5 Never really got warmed up on a cold day.
2/13 8.6M 2.5M@MP 6:59 7:02 3:26 Allen ZERO to ONE 1/4 GDST 5/2 No problems!
2/14 4.8M cont 8:50 AllenR SNC 3/3 Too much wine yesterday!
2/16 2.8M cont 8:40 N. Austin SNC 2/7
2/17 27M Marathon 3:03:47 (7:11 6:38 6:55 6:53 7:00 6:59 7:01 7:13g 7:00 7:01 6:57 6:38 7:09g? 6:47? 7:14 7:16g? 6:51 6:44 7:00 7:08 6:53 7:06 7:09 7:15g 7:21 6:55 1:22) [1:31:31 1:32:16] Austin Motorola DST7 8/4 170/5???o; 146/2???m; 9/353a; pace: 7:00.595; speed: 8.452 miles/hour.
2/20 5.2M rec 9:45 AllenR ALC 3/4
2/22 5.2M cont 8:35 Allen ALC 4/4
2/23 8M cont 8:25 7:48 7:44 MemPa SNC 4/6 Ran quite relaxed the last 5 miles.
2/24 5.8M cont 8:48 AllenR ALC 3/4 Somewhat sore after yesterday's 5M@7:45
2/25 21W Strength 14upb 7abba
2/26 8M cont 8:50 MemPa SNC 4/6 On a century cold evening
2/27 5.2M cont 8:35 Allen ALC 4/5
2/28 5.8M cont 8:35 AllenR SNC 4/4
Feb.'02 160.1M 90W Strength
3/2 7M 2M@E-1.5M@T-1M@E-1.5M@T-1M@E 9:47 9:29 MemPa GDST 5/4 Ran consistently 6:30 pace and the last 1/2 mile in 3:02.
3/3 12M 2M@MP 8:40 8:15 7:45 7:00 RivOk SNC 6/4
3/4 6.1M cont 8:12 Allen ALC 3/3 163.5p
3/5 8M 4M@T-pace 8:20 6:45(?) Sunset Blvd LV GDST 5/4 Ran mostly on side walk in South Las Vegas; felt that I ran slower than what I was supposed to...
3/6 9M cont 8:30 NV 604 BTR 5/5 Going South from the Luxor on a not too scenic run; first run for Brooks Trance.
3/7 5M cont 8:35 Near Luxor BTR 3/6
3/9 10M 10K-Race 40:48 (6:15 6:28 6:25 6:53 6:45 6:41 1:18) 6:34-pace Bayou City Classic DST7 6/8 T=70; hum=90% --- more like a training run and not like a "true" race.
3/10 5.2M cont 8:50 AllenR ALC 3/5
3/11 15M cont 8:20 MemPa BTR 6/6
3/13 6.8M cont 8:35 AllenR SNC 4/6
3/14 12M 4M@E-2M@T-3M@E-2M@T-1M@E 6:30 6:42 MemPa GDST 5/7 On a warm humid night.
3/15 5.2M rec AllenR ALC 3/8 Bad nasal congestion!
3/16 5.2M cont 8:40 Allen SNC 4/6
3/17 10M cont 8:45 8:10 MemPa BTR 5/8 159.5p --- losing weight playing Bridge!!
3/18 9M ftl: 6x[800 f|s] 3:11 3:05 3:13 3:06 3:06 3:02 MemPa SNC 6/8 Still stuggling with congestion and caugh; on a warm very humid "Malaysian" night!
3/20 7.1M 15x:45f|:15sl 6:30 [5:50?f 8:30?s] Allen DST7 5/4 After the cold front broke through.
3/21 5.8M cont 8:50 AllenR ALC 3/5
3/23 9M 8K-Race 32:09 (6:09 6:28 6:20 6:52 6:18 (6:29)) 6:28-pace Law Run DST7 6/3 T=60; low hum, --- having allergies and/or cold with bad "congestion".
3/24 15.7M cont 7:40 8:00 7:35 8:10 RivOkAll BTR 6/6 T=60-66; 165p(!!).
3/24 21W Strength 14upb 7abba
3/25 5.8M rec Allen ALC 4/6 162p --- weight yoyoing!
3/26 6.8M 4x800RE1: RE4: 4x400RE1: 3:02 3:03 2:58 2:56 :79 :84 :82 :81 St. Thom. GDST 6/3 Still stuggling with congestion in cold and windy conditions.
3/27 10M cont 8:27 Allen SNC 4/5 164.5p
3/29 7M 15x:45f|:15sl 6:55 [6:10?f (9:10?s] AllenR GDST 5/8 In quite bad coditions; significantly slower than one week ago.
3/30 6.1M rec AllenR ALC 3/8 In quite humid & hot conditions.
3/31 11.1M 4x2000@T-pace RE1:40 8:26 8:20 8:35 8:27 Allen ZERO to ONE 1/4 SNC 7/5 Slow today (was supposed to run 8:20).
3/31 22W Strength 14upb 8abba
March'02 211.0M 43W Strength
4/1 7.1M cont 9:15 8:35 AllenR BTR 4/5

Courses

MemPa:= Memorial Park 2.93 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 Loop
RivOkAll := River Oaks Loop with Allen Park Way Loop continuation
TangArb:= From Memorial Park following Memorial going down Tanglewood, returning via PostOak, doing some extra 2M loops on the Arboretum trail.
RiceTr := Track at Rice University
StJohn := St. John high school track
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
Huntsv := Huntsville State Park trails, 75 miles north of Houston
TownL := 10.1M loop arround Town Lake in Austin

The Fleet

MWP := Mizuno Wave Precision (Sept. 29, 2000-December 15, 2001); retired with 296 miles; light, "minimal", somewhat stable shoe; mostly to be used for threshold-pace and marathon-pace runs.
SNC := Adidas SuperNova Classic (October 19, 2001-...), 2000 model with green colors; 277.3 miles as of March 31, 2002.
GDST := Asics Gel DS Trainer VI (April 7, 2001-March 31, 2002); size 11; retired with 314.8 miles on March 29, 2002; light weight training shoe for races and faster workouts.
DST7 := Asics Gel DS Trainer VII (December 28, 2001-...); size 11; same as GDST except different top; 87.1 miles as of March 31, 2002.
762 := New Balance 762 (June 16-January 31, 2002); size 11 with purple/blue top; retired with 425.4 miles.
ALC := Mizuno Wave Alchemy (August 10, 2001-April 15, 2002); size 10.5; 424.7 miles as of March 31, 2002.
BTR := Brooks Trance (March 6, 2002-...); size 11; somewhat cushioned, relatively light stability shoe; hopefully, its quality matches its high price; 54.7 miles as of March 31, 2002.

Meaning of Short Terms

21W := 21 sets of strength training (various exercises) each set consisting of 12 repetitions.
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 or time trail
ftl := fartlek (sl := slow speed during fartlek, f:= fast speed during fartlek)
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
run with 4-6 1-6min surges
cont_hi := continuous run on a hilly course
cont_tr := contiuuous run on trail
rec := recovery run/jog, typically 9:00 to 10:00 pace
sn := running on ice or snow

Training Summaries Years 2000 and 2001

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
May'01: 145.1 miles (150 miles planned) + 140 sets strength + 120 minutes swimming
June'01: 170.0 miles (160 miles planned) + 40 sets strength + 110 minutes swimming
July'01: 100.1 miles (100 miles planned) + 20 sets strength + 205 minutes swimming
August'01: 156 miles (170 miles planned) + 70 minutes swimming
September'01: 201.7 miles (200 miles planned) + 40 minutes swimming
October'01: 220.4 miles (215 miles planned) + 65 sets strength
November'01: 219 miles (215 miles planned) + 153 sets strength
December'01: 164 miles (160 miles planned)
January'02: 242.1 miles (240 miles planned) + 98 sets strength
February'02: 160.1 miles (160 miles planned) + 90 sets strength
March'02: 211.0 miles (210 miles planned) + 42 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, 32.8 May, 39.7 June, 22.7 July, 35.2 August, 47.1 September, 49.7 October, 51.1 November, 37.0 December.

Weekly Mileage 2002: 54.7 miles January, 40.0 miles February, 47.7 miles March.

Mileage Year 1999: 1877
Mileage Year 2000: 2123
Mileage Year 2001: 2157 miles


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, January-April'01 Training Log, May-August'01 Training Log, August-December'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 We. July 4, 2001
Summer Running Break: July 5, 2001 to July 30, 2001
2001/2002 Season: Tu., July 31, 2001 to Su., April 14, 2002.


last updated: April 1, 2002.