Christoph Eick's Winter 2002 Training Log

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.

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