Christoph F. Eick's Winter/Spring 2003 Training Log ---
December 1, 2002
to May 5, 2003
Long Runs |
Easy Runs |
Marathon Pace |
LT-Pace |
10K-Pace |
VO2-Pace |
1M-Pace |
Hills |
Strength |
7:40-8:50 |
7:40-8:50 |
6:50-7:20 |
6:25-6:45 |
6:10-6:25 |
5:45-6:05 |
5:10-5:30 |
Biking |
Swimming |
Day |
Length |
Type |
Pace |
Course |
Shoe |
Ef./Cond. |
Comment |
Nov'02
| 176.2M
|
12/1 |
20M |
cont |
2:54:40 (8:55 8:55 8:55 8:45 8:05) |
Blalock |
764n |
6/4 |
Never got really warm the first 15 miles on a cold
and windy day; did not have any
water for 11 miles; somewhat unusual, sudden, short pain
in my left calf near the end of the run. First run
for 764n --- shoes felt somewhat stiff and restrictive. |
12/2 |
5.2M |
rec |
|
Allen |
764 |
3/4 |
|
12/3 |
6.5M |
20min: 400@5K, 200@MP+5% |
8x400@92, 8x200@58 (6:10 | 7:44) |
StTo |
MWM |
5/7 |
Deek's favorite workout; T=64 & wet; was tired from the last 10 days
and took it somewhat easy. First run for MWM! |
12/4 |
11M |
cont |
8:35 |
MemPa |
SNC |
4/4 |
Ran okay, although slow. 162.5p |
12/5 |
5.2M |
rec |
|
Allen |
764 |
3/4 |
|
12/6 |
7.1M |
cont |
8:55 |
Allen |
764n |
4/4 |
Tired looking for a restday after running
9 days consecutively. 164p. |
12/8 |
21.1M |
30K-Race |
2:09:53 [7:06|6:51] (9M@7:06 7:01 6:54 6:48 7:03
6:28(?) 7:20(?) 6:53 6:45 6:33 4:06?) |
Sugarland |
GLDS |
7/5 |
T=55-59; H=81-77%;
Misplaced mile markers; 7/107a; 40/946o. Followed plan running 7:00 for
16M, but was somewhat slow the first
9M, but picked the pace up nicely near the end. |
12/9 |
4.8M |
rec |
|
Allen |
764 |
3/3 |
|
12/10 |
7.1M |
rec |
|
Allen |
SNC |
3/4 |
|
12/11 |
5.2M |
rec |
|
Allen |
764 |
3/4 |
|
12/11 |
9M |
cont |
8:35 8:15 8:05 |
MemPa |
764n |
4/5 |
Second Run of the day --- training like the PROs for 1 day! |
12/13 |
9M |
6x1200@T RE:70 |
4:58 5:06 4:53 5:01 4:58 4:58 (6:39-pace) |
Allen ZERO to 3/4 |
MWM |
5/3 |
Had to change from miles to 1200, because of mud. |
12/14 |
20.2M |
cont |
2:55 (8:55 8:45 8:40 8:15) |
TownL |
764n |
6/3 |
|
12/15 |
9M |
cont |
8:55 |
TownL |
SNC |
4/4 |
|
12/16 |
4.5M |
rec |
|
N. Austin |
764n |
3/6 |
Made it through 3 weeks of 60M: somewhat tired but no other problems! |
12/17 |
7.4M |
2000-1600-1200-800 RE2:30 |
7:58 5:57 4:25 2:55 |
StTo |
MWM |
5/7 |
163p. |
12/19 |
11M |
cont |
8:10 8:10 7:20 |
MemPa |
SNC |
4/6 |
Felt easy after restday! |
12/20 |
5.2M |
cont |
8:50 |
Allen |
764 |
3/6 |
164.5p |
12/21 |
8.6M |
4x2000@T RE1:40 |
8:08 8:13 8:17 8:13 (6:33-pace!) |
Allen ZERO to ONE 1/4 |
MWM |
5/3 |
Had to run around and pass all those Houston fit runners, doing their 20M run! It feels like my T-
pace has dropped by 5 seconds in the last 4 weeks! |
12/22 |
12M |
cont |
7:50 7:30 7:40 |
RivOk |
SNC |
4/6 |
|
12/24 |
10M |
vr: 400-800-M-800-400 |
79 2:52 5:59 2:54 78 |
StTo |
MWM |
5/4 |
Very windy; didn't run too well considering yesterday's rest day. |
12/25 |
5.2M |
cont |
8:50 |
Allen |
764 |
3/3 |
164p; took it easy!
|
12/26 |
12M |
2.5M-2.5M@T-2.5M-2.5M@T-2M |
16:34; 16:45 (6:37 & 6:42 pace) |
MemPa |
DST7 |
7/2 |
Last Run for DST7 in almost perfect conditions but quite windy. Always fell behind the pace at
1.5M but finished strong (6:26 and 6:30 respectively) with tail wind. Probably should have tried
to run 6:35-pace considering the favorable conditions! |
12/27 |
7.1M |
rec |
|
Allen |
764 |
3/6 |
Just jogging; even 9:20 pace felt too fast! |
12/28 |
21M |
3M@MP |
2:39:40 (7M@8:00 1M@7:15 9M@7:35 2M@7:20 2M@6:46 ) |
Wirt |
764n |
6/4 |
|
12/29 |
8.7M |
cont |
8:50 8:50 8:38 |
MemPa |
SNC |
3/6 |
Ran faster than expected; 162.5p. |
12/31 |
9.9M |
cont |
2M@7:25 8M@9:00 |
MemPa |
MWM |
5/7 |
School was locked and speed work was cancelled; went
to Memorial Park and tried to run marathon pace for 6M in wet conditions;
after running 2M at 7:25, I decided to quit the workout, because
I still felt beaten up from
SA's run! Ran the highest mileage in single month --- 21 miles more than
in Jan. 2002. |
Dec'02
| 263.0M
|
Year
| 2002:
| 2392.5M
|
1/1 |
8.5M |
5x1200 RE2:30 |
4:31 4:28 4:27 4:31 4:27 (5:58.5 pace) |
MemPaT |
GLDS |
6/4 |
163.5p; decided to shoot for 4:30's (and not 4:24's), because
last week was quite tough. Had no problems with workout, but lost
my car key that resulted in another run --- see below |
1/1 |
8.6M |
cont |
8:50 |
MemPaAll |
GLDS 764 |
6/5 |
Ran home to get second car key and back to Memorial Park, after waiting for
40 minutes for AAA to open my car; my first VO2/Long_Run workout:
17M with almost 4M at 5K-pace. |
1/3 |
14.2M |
40min@easy + 8x[3min@10K, 7min@easy] |
8:40? 6:40?? |
White Rock Lake, Dallas |
MWM |
6/3 |
On somewhat tired legs on a beautiful, cold winter day! The high-tech,
frost proof water fountains (donated by Dallas Cross Country runners)
are impressive. |
1/4 |
7M |
rec |
9:25 |
Bachman Lake, Dallas |
764n |
4/4
| Tired after yesterday's threshold long run. |
1/6 |
7.7M |
cont |
8:45 |
Allen |
SNC |
4/4 |
|
1/7 |
8M |
v: 400-800-1200-1200-800-400 |
82 2:53 4:24 4:22 2:47 79 |
StTo |
MWM |
5/3 |
Ran disciplined with the exception of the second 800. 164.5p; slightly
sore left ancle. |
1/8 |
5.2M |
rec |
9:40 |
Allen |
764 |
3/3 |
162.0p! |
1/10 |
7.8M |
2x1.5M@T RE2:00 |
8:49.59 8:49.59 (6:33-pace) |
MemPa |
MWM |
5/2 |
Felt easy in good conditions; 60% of a 'normal' threshold
workout. 164p. |
1/12 |
7.2M |
cont |
7:45 |
All_Do_Tow |
764n |
4/4 |
Last 2.5 miles of HP Marathon course!
|
1/13 |
6.1M |
cont |
8:35 |
Allen |
764 |
4/4 |
164p. |
1/14 |
6.9M |
6x800@MP RE1:00 |
3:35 3:25 3:24 3:30 3:25 3:19 |
StTho |
MWM |
5/3 |
Time for the "Super-Taper" has arrived! |
1/16 |
5.2M |
cont |
8:45 |
Allen |
SNC |
4/4 |
162.0p! |
1/18 |
3M |
cont |
8:45 |
Allen |
764n |
4/4 |
162.5p |
1/19 |
27M |
Marathon |
3:05:37 (6:58 6:46 6:58 6:48 7:03 6:57 7:10 6:38
6:52 6:55 7:00 6:55 6:53 6:53 6:49 ? ? 6:57 7:04 7:03 7:07 7:15
7:25 7:38 7:45 7:46 1:??) [90:44 94:53]. Official splits:
5K: 21:28, 10K: 43:02, 10M: 1:09:13, Half: 1:30:44 30K: 2:09:30
23.1M: 2:41:37. |
HP Houston |
GLDS |
8/4 |
Ran well for 19M staying on 6:56-pace as planned; slowed
a little the next 3 miles but was
still under sub-3:03 pace at mile 22, but
then I started to feel very sore and lost almost 3 minutes on the
last 4 miles. 125/4699o; 13/498a. 163.5p; T=32-51; H=93-62.
|
1/22 |
5.2M |
rec |
9:40 |
Allen |
764n |
3/3 |
|
1/24 |
5.2M |
rec |
9:10 |
Allen |
764n |
3/3 |
162.5p. |
1/25 |
7M |
cont |
56:14 (last 2M: 7:48 7:28) |
MemPa |
SNC |
4/2 |
Surprisingly, was able to run my normal easy run pace; seems
that my legs recovered very quickly from the marathon; but my
right hip is still somewhat sensitive. |
1/26
| 11W
| Strength
| 8upb 3abba
|
1/27 |
7M |
cont |
55:20 (8:12 7:39) |
MemPa |
764 |
4/2 |
Another fast run in almost perfect conditions. Legs seem
to be okay, and I signed up for Sunday's 3M Half Marathon in
Austin. |
1/28 |
5.2M |
cont |
8:55 |
Allen |
764n |
3/3 |
|
1/29 |
7.8M |
rec |
|
Allen |
764 |
4/6 |
Took it easy --- Too little sleep and too much wine the night before! |
1/29
| 16W
| Strength
| 11upb 5abba
|
1/31 |
6.1M |
contSt |
8:30 |
Allen |
MWM |
3/3 |
6 strides. |
Jan'03
| 165.9M
| 27W
|
2/1 |
3.8M |
cont |
8:30 |
N. Austin |
SNC |
2/3 |
|
2/2 |
15.8M |
3M 1/2 Marathon |
1:27:20 (6:40-pace; 6:50(6:45c) 6:46 21:04(5K)
26:59 (4M) 6:19 41:33 (10K) 46:53(&M) 6:38 6:43? 6:47?
6:36 6:34 6:30 :40; 5M@33:13g 10M@1:07:02g) |
Austin |
GLDS |
6/6 |
T=58-60 H=93% 10mph South (head-) wind; ran quite well in not
that great conditions, but should have run faster miles
6+7 and 9-11 --- just missed PR by 4 seconds. 140/2653o, 119/????m, 8/166a.
|
2/2
| 10W
| Strength
| 6upb 4abba
|
2/3
| Broke
| 4th toe
| slipping in
| bath room:
| no running
| for
| 9 days!!
|
2/5
| 40min
| Biking |
E20/9 S20/9
|
2/6
| 40min
| Biking |
E20/9 S20/9
|
2/6
| 11W
| Strength
| 6upb 5abba
|
2/8
| 40min
| Biking |
E20/9 S20/10
|
2/10
| 40min
| Biking |
E20/9 S20/10
|
2/10
| 15W
| Strength
| 9upb 6abba
|
2/12 |
5.2M |
rec |
|
Allen |
764n |
3/3 |
Toe did not feel too good after the run! |
2/14
| 40min
| Biking |
E20/9 S20/10
|
2/15 |
5.8M |
rec |
|
Allen |
SNC |
3/7 |
Survived! |
2/16
| 40min
| Biking |
E20/9 S20/10
|
2/16
| 15W
| Strength
| 9upb 6abba
|
2/17 |
7.1M |
cont |
9:20 8:35 |
Allen |
SNC |
3/7 |
Toe was getting quite sore near the end of the run; 166p. |
2/18
| 40min
| Biking |
E20/9 S20/10
|
2/19 |
6.1M |
cont |
8:21 |
Allen |
764n |
3/6 |
Some short shape toe pain after the run; otherwise,
toe wasn't very sore. |
2/19
| 25min
| Biking |
E25/10
|
2/19
| 15W
| Strength
| 9upb 6abba
|
2/21 |
7.1M |
cont |
9:15 8:36 |
Allen |
SNC |
3/7 |
Toe was was somewhat numb after run. |
2/21
| 17W
| Strength
| 11upb 6abba
|
2/22 |
5.2M |
cont |
9:05 8:12 |
Allen |
SNC |
3/5 |
Toe somewhat sore but not very sore after run. Quite
bad allergies since WE. |
2/23 |
12M |
3M@MP-eff. |
94:43 (8:15 8:10 7:48 7:44 7:43 7:34 7:58
7:39 7:48 8:14 8:00 7:45) |
MemPa |
764n |
5/8 |
Toe survived. Ran very hard in quite warm (T=72-73) and sunny
conditions. I was so tired after the run that I had to take a siesta
and refused a magharita at my late lunch. 165.5p |
2/24
| 40min
| Biking |
E20/9 S20/10
|
2/25 |
4.8M |
rec |
9:05 |
Allen |
SNC |
3/5 |
No major problems! |
2/26 |
6.1M |
cont |
8:40 |
Allen |
764n |
3/6 |
Some sharp pain and soreness in left knee after run;
hopefully, this is nothing serious... |
2/27 |
10M |
6M@E 3M@T/M 1M@E |
6M@8:22 7:03 7:02 6:47 8:50 |
MemPa
| 764n |
5/2 |
Toe survived; knee didn't cause the expected trouble. 167.0p. |
Feb'03
| 88.9M
| 73W
| 345 min. Bik.
|
3/1 |
6M |
4x1200@T RE1:00 |
4:58 4:58 4:53 4:52 (6:34-pace) |
Allen ZERO to ZERO 3/4 |
GLDS |
5/4 |
No major problems; light weight training shoes
seem to be better for the toe. |
3/2 |
12M |
cont |
93:07 (7:45-pace; 1M@7:01) |
RivOk
| DST7 |
5/3 |
Felt pretty good after workout. |
3/3 |
6M |
cont |
8:40 7:35 |
MemPa |
DST7 |
4/2 |
Late at night after the rain. |
3/4 |
6M |
h: 15min hard |
|
Bisbee, AZ |
GLDS |
4/5 |
On AZ-80 to Douglas |
3/5 |
12.6M |
cont |
8:20 eff. |
Montezuma Pass |
764n |
5/4 |
At Coronado Nation Memorial (AZ); going down from the Outlook on Forrest Road 61 dropping
about 1500 feet and back along the Mexican border; the humans I saw
were US Border Control cars that stalked the area. |
3/6 |
4h |
hiking |
|
Chiricahua
National Monument (AZ) |
|
|
From Visitor Center to Balanced Rock also taking a few detours
along nice forest trails and quite impressive rock formations. |
3/7 |
6M |
cont |
8:15-eff |
Sabino Canyon (AZ) |
764n |
4/2 |
Along white water and big cacti on the hills! |
3/8 |
7.8M |
5M-Race |
34:54 (7:12 8:05 6:46 6:20 7:15); more like 7:36 pace
up and 6:20 pace down. |
Gates Pass, Tuscon, AZ. |
GLDS |
6/8 |
T=74-73; placed third in my age group. Beautiful race
from the Wildlife Museum to the Old Tuscon Studios going over
Gates Pass; race organizers
served a nice dinner after the race.
Race Photos:
Photo1,
Photo2. |
3/9 |
14M |
cont |
8:50-eff |
Saguaro National Park East, Tuscon, AZ |
764n |
5/5 |
Beautiful, quite rolling 8M loop course through the
desert. Somewhat tired after last night's race; also my
toe got quite swollen after running 22M in 28 hours. |
3/11 |
7.5M |
3x[400-300-200-100] |
84/79/77 59/59/57 39/38/35 |
StTo |
GLDS |
5/5 |
Quite short stuff; first track workout in 7 weeks! |
3/12 |
7.1M |
cont |
8:50 |
Allen |
DST7 |
4/6 |
|
3/13 |
8.5M |
contSt |
8:30 |
MemPa |
DST7 |
4/8 |
On a muggy night; my body feelt somewhat sore the
whole week --- did I run too much in Arizona? 166p. |
3/15 |
10M |
Go for the Gold 10K |
41:41(6:43-pace; 6:50 6:31 6:39 7:06 6:46 6:28 1:21) |
East Austin |
GLDS |
6/6 |
T=62 H=94% & foggy; not as slow as it looks on
a very rolling course with a lot of turns; 20/230o, 2/11a (Silver Medal!).
|
3/16 |
10.1M |
cont |
85:55 (8:31; 8:50 8:40 7:59) |
TownL |
764n |
4/4 |
First Town Lake loop in 2003. |
3/17 |
7.1M |
cont |
8:38 |
Allen |
764n |
4/6 |
No problems! |
3/18 |
5.8M |
1M RE:5 800 RE:3 400 |
5:51 2:43! :78 |
StTo |
LDST7 |
6/4 |
167p; first run for LDST7 |
3/19 |
6.1M |
rec |
9:05 |
Allen |
764n |
4/6 |
Left knee sore again... |
3/20 |
11M |
2.5M-2.5M@T-2.5M-2.5M@T-1M |
16:35; 17:15 (6:38 6:54 pace) |
MemPa |
GLDS |
6/4 |
Ran the first repeat well, but not the
second one; in quite good conditions. |
3/21 |
5.2M |
cont |
8:40 |
Allen |
DST7 |
3/5 |
Ultimate Run of DST7!! |
3/22 |
9M |
cont |
8:55 8:20 |
Martin Dies State Park (East Texas) |
764n |
4/3 |
Running along Lake Steinhagen. |
3/23 |
8M |
contSt |
8:45 8:15 |
Allen |
SNC |
4/6 |
After sitting 4 hours in a car. |
3/25 |
7.5M |
12x200 RE5: 800 |
80av; 2:36! |
StTo |
GLDS |
5/6 |
Felt okay after rest day; left quad somewhat sore. |
3/26 |
12M |
cont |
8:50 8:40 8:35 7:50 |
MemPa |
764n |
5/6 |
Humid but not too warm! |
3/28 |
5.2M |
contSt |
8:40 |
Allen |
764n |
3/5 |
Slightly sore right calf muscle. |
3/29
| 6.6M |
Eeyore's 5K Run |
18:58 (6:05 6:03 6:12 :37) |
South MC |
LDST7 |
6/3 |
166.5p; 2/?a. Did okay in windy but otherwise
good conditions. |
3/30 |
15M |
3M@MP-eff. |
9:20 7:45 7:00 7:30 8:05 |
RivOk |
764n |
5/1 |
In almost perfect conditions! |
3/31 |
5.8M |
cont |
8:57 |
Allen |
SNC |
3/4 |
Tired and somewhat sore. |
March'03
| 217.9M
|
4/1 |
7.1M |
1M-2x200-1M RE4: |
5:47 ? ? 5:44 |
StTo |
GLDS |
6/4 |
167.5p; ran well on very tired legs from SA/SU. |
4/2 |
7.1M |
cont |
8:35 |
Allen |
764n |
4/4 |
Looking forward to the rest day tomorrow! |
4/4 |
10M |
ftl: 13x 1f|1s |
6:10? 8:50? |
Allen |
MWM |
4/7 |
More difficult than I thought. |
4/5 |
7.1M |
cont_tr |
8:40 |
Huntsville |
764n |
4/8 |
|
4/6 |
8.7M |
30K: 4x2000 RE1:40 |
8:46 9:10 8:41 8:49 |
Allen |
MWM |
5/8 |
Was slowed down by tired legs and
a very very slippery trail --- MWM is not a good shoe if
wet! |
4/8 |
7M |
3x[800-400-200] RE2/4: |
2:50/76/? 2:49/79/? 2:49/77/? |
StTo |
GLDS |
5/3 |
Pushed 400, but not 800. |
4/9 |
8M |
cont |
8:50 |
Allen |
SNC |
4/3 |
Quite cold. |
4/11 |
4.3M |
contSt |
8:40 |
Allen |
764n |
3/5 |
|
4/12 |
10M |
Tyler Azalea 10K |
41:32 (6:41-pace; 6:28 6:42 6:28 6:50 6:55 6:42 1:22) |
Tyler |
LDST7 |
6/4 |
T=62 H=50%; somewhat slow; couldn't pickup the pace after uphill at mile 4.5;
22/380o, 1/25a; I ran slowly but won my age group by 1.5 minutes anyhow!.
|
4/13 |
12M |
cont. |
8:30 7:40 8:10 7:30 |
RivOk |
764n |
5/4 |
167p. Somewhat sore! |
4/15 |
6.7M |
15x200 JO60 |
42-40 |
StTo |
MWM |
6/4 |
|
4/16 |
5.2M |
rec |
9:20 |
Allen |
SNC |
3/5 |
|
4/17 |
11M |
cont |
8:30 8:30 8:10 7:45 |
MemPa |
GLDS |
6/6 |
165.5p. |
4/19 |
7M |
v: 5x1200 RE:2:30 |
4:48 4:41 4:34 4:39 4:46 |
MemPa |
MWM |
5/8 |
10-15 sec. slower than usual in T=70+; H=90+. |
4/20 |
14.8M |
cont. |
9:30 8:30 8:00 8:40 |
RivOk |
SNC |
5/8 |
On a very humid day |
4/21 |
5.2M |
rec |
9:10 |
Allen |
764n |
3/5 |
168.5p; too much wine on Sunday. |
4/22 |
7M |
2x [2x400 4x200] |
81/79 79/77 36-40 34-38 |
StTo |
GLDS |
5/7 |
Left quad hurt on last 200; didn't like the workout too much. |
4/23 |
10M |
cont |
43:53 41:44 |
2Allen |
SNC |
4/4 |
|
4/24 |
7.1M |
cont |
8:31 7:55 |
Allen |
764n |
5/5 |
Ev. run. |
4/25 |
6.1M |
contSt |
8:35 |
Allen |
SNC |
4/4 |
167.5p. |
4/27 |
7.7M |
5K-Race |
19:54 (6:32 6:22 6:20 :40) |
Bubba's Shrimp Run, NO |
MWM |
7/5 |
T=65+; H=60-70%; just a training run; legs felt
pretty bad on Mile1. |
4/28 |
7M |
cont |
8:55 |
Audobon Park |
MWM |
4/6 |
also visiting Mississippi; strange pain at left
knee near the end of the run. |
4/29 |
6.3M |
ftl: 13x 1f|1s |
7:15-pace 5:55? 8:35? |
Allen |
GLDS |
5/7 |
15 sec./mile faster than on 4/4. |
4/30 |
7.1M |
rec |
9:25 |
Allen |
764n |
3/5 |
Sore right ankle on the outside / back; not sure when I hurt it;
left knee not 100%. |
April'03
| 189.5M
|
5/1 |
6.1M |
cont |
8:30 |
Allen |
SNC |
3/5 |
Ankle not better; will have to take 2 rest days and will
miss the 'Sprint for Life Race'; 167p. |
5/4 |
7.1M |
cont |
8:40 8:22 |
Allen |
764n |
4/7 |
168p; humid but windy; ankle slightly better but still
sore; will take another extra rest day tomorrow! |
5/4
| 20min
| Swimm
|
Courses
MemPa:= Memorial Park 2.93 miles dirt loop
Allen(R) := Allen Park Way 4.75
miles loop; somewhat rolling mostly on asphalt;
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 Tennis Center following Memorial
going south on Chimney
Rock and then Tanglewood, returning via PostOak, doing 4 additional miles on
the 2.2M outer Arboretum trail and coming back "long"
to start. (14.15M)
Blalock:= From Memorial Park Tennis Center going out short following
Memorial, turning
right when it hits San Felipe, continue on San Felipe; turn around
when you reach Blalock, coming back on the same route (14M).
RiceTr := Track at Rice University
HCMT :=
HoChiMinh trail (mildly rolling)
Conroe:= quite rolling route near exit 88 of I-45.
Huntsv := Huntsville State Park trails, 75 miles north of Houston
TownL :=
10.1M loop arround Town Lake in Austin
StTo := St. Thomas high school track
TM = Quinton treadmill
The Fleet
SNC := Adidas SuperNova Classic
(August 6, 2002-...), 2000 model with green colors; 427.3 miles
as of April 30, 2003.
DST7 := Asics Gel DS
Trainer VII (December 28, 2001-March 21, 2003); size 11;
light weight training shoe for races and faster workouts; retired
at 323.9 miles.
GLDS := Asics Gel DS
Trainer VII (October 1, 2002-); size 11;
light weight training shoe for races and faster workouts; 245.0 miles
as of April 30, 2003; yellow/silver top.
LDST7 :=
"Last" (had to buy this shoe in Roundrock Texas; DS Trainer VIII came
out at the end of 2002) Asics Gel DS Trainer VII (March 18.
2003-... ); size 11; light weight training shoe for races and faster
workouts; orange/silver top; 22.4M as of March 31, 2003.
MWM := Mizuno Wave
Maverick (Dec. 3, 2002-...); size 11;
light weight training shoe for races and faster workouts; 138.6 miles as
of April 30, 2002.
764 := New Balance 764 (May 19, 2002-January 13, 2003);
size 11; somewhat protective stability shoe; will be used for easy run, long
runs and possibly trail running; retired with 494 miles on January 13, 2003.
764n := New Balance 764 (December 1, 2002-...);
size 11; somewhat protective stability shoe; will be used for easy run, long
runs and possibly trail running; 314.7 miles as of April 30, 2003.
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 off other bikes...)
55HK := 55 minutes hiking/walking
5000tr := 5000 meters track race or time trail
ftl := fartlek (repeats are between 2 minutes and 5 minutes)
MP := marathon pace
T-pace := 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, approx. 1M-pace
cont := continuous (easy) run
contP := continuous (easy) run with 4-6x1min pickups
contSt :=
continuous run with 5-7 20-25 sec. strides
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
Yearly Summaries
Yearly Mileage: 1996:1511; 1997:1619; 1998: 1689;
1999:1877; 2000: 2125; 2001: 2157; 2002: 2392.5
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
April '02: 151.4 miles (160 miles planned) + 88 sets strength +
58 minutes swimming.
May '02: 166.4 miles (150 miles planned) + 44 sets strength +
100 minutes swimming
June '02: 201.2 miles (200 miles planned) + 90 minutes swimming
July '02: 229.9 miles (220 miles planned)
Aug. '02: 178.8 miles (190 miles planned)
Sept. '02: 205.0 miles (225 miles planned)
Oct. '02: 206.9 miles (205 miles planned)
Nov. '02: 176.2 miles (180 miles planned)
Dec. '02: 262.1 miles (250 miles planned)
Jan. '03: 165.9 miles (165 miles planned)
Feb. '03: 88.9 miles (210 miles planned)
Mar. '03: 217.9 miles (210 miles planned)
Apr. '03: 189.5 miles (200 miles planned)
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; 35.3 miles April; 37.6 miles May; 47.0 miles June;
51.9 miles July; 40.4 miles August; 47.8 September, 46.9 October,
41.1 November, 59.4 December.
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,
December'01-March 02 Training Log,
April'02-July'02 Training Log,
August-December 2002 Training Log.
Season Line Up
2002 Running Break: Mo., April 29, 2002 to Mo. May 13, 02
2002/2003 Season:
Macrocycle One: May 14, 2002 to January 19, 2003
Break: January 19, 2003-Feb. 24, 2003 (forced by injury)
Macrocycle Two: February 25, 2003 to June 7, 2003
last updated: May 5, 2003.