Christoph F. Eick's Beginning 2005 Training Log ---
December 27, 2004
to May 8, 2005
Long Runs |
Easy Runs |
Marathon Pace |
LT-Pace |
10K-Pace |
VO2-Pace |
1M-Pace |
Hills |
Strength |
7:40-8:50 |
7:40-8:50 |
6:50-7:25 |
6:30-6:50 |
6:15-6:30 |
5:45-6:15 |
5:15-5:35 |
Trails |
Swimming |
Day |
Length |
Type |
Pace |
Course |
Shoe |
Ef./Cond. |
Comment |
12/8 |
7.1M |
30k: 2x1M |
7:15; 7:14 |
Allen |
DST7 |
4/6 |
|
12/11 |
17.5M |
cont |
2:37:20
--- 9:10 8:45 pace |
Hershey |
765 |
5/5 |
|
12/18 |
19.5M |
cont |
9:10 8:35 pace |
Hershey |
765 |
6/7 |
Unsual afternoon run! |
12/27 |
6M |
cont |
8:40 |
Flamingo (FL) |
ADR04 |
3/5 |
In 25mph winds on the Everglades road; it
least no mosquitoes that day! |
12/28 |
5M |
cont |
9:10 8:55 |
Allen |
SNC04 |
3/5 |
|
12/29 |
6M |
ct: 2x2000 RE2: |
7:08; 7:12 |
Allen |
DST7 |
4/8 |
|
12/30 |
5.2M |
cont |
9:10 8:55 |
Allen |
ADR04 |
3/5 |
|
12/31 |
20M |
cont |
2:56:01 --- 8:56 8:36 pace |
Hershey |
765 |
6/7 |
T=66-73; H=91-74%; survived quite bad conditions... |
1/2 |
6M |
cont |
8:35 |
Allen |
SNC04 |
4/6 |
|
1/3 |
6M |
2x5x400 RE1:/4: |
96 95 96 98 92; 95 93 92 91 89 |
MemPa |
DST7 |
4/8 |
T=74+ H=80+
|
1/4 |
5.9M |
cont |
slow |
Allen |
SNC04 |
3/7 |
|
1/5 |
8M |
ct: 3x1.5M RE2: |
7:13 7:05 7:11 |
MemPa |
DST7 |
5/8 |
T=71; quite humid. |
1/7 |
20M |
cont |
2:56:41 --- 8:55 8:40 pace |
Hershey |
765 |
6/5 |
T=46-50; H=100%; 30 min. drizzel near the end;
somewhat sore, especially ankle and left quad. |
1/9 |
11.9M |
cont |
8:05 8:05 8:35 8:15 |
LA6M HOU |
ADR04 |
5/5 |
T=60 somewhat hum. |
1/10 |
8M (4+4) |
rec |
|
Allen |
ADR05 + ALC |
4/4 |
|
1/11 |
6.6M |
10x300RE:30; RE5: 800 |
66 65 66 66 67 64 68 67 67 68; 2:55 |
RiceTr |
ADR04 + DST7 |
5/7 |
T=72; H=72%.
|
1/13 |
12M |
m: 8M |
59:22 (7:32 7:20 7:30 7:23 7:25 7:22 7:24 7:22) |
MemPa |
DST7 |
5/4 |
miles 3, 5 and 8 into the wind; T=55 but 18mph winds! |
1/14 |
5.9M |
rec |
|
Allen |
SNC04 |
4/4 |
172.5p |
1/15 |
6M |
rec |
|
Vance Jackson (SA) |
756 |
4/3 |
quite hilly run in North SA |
1/16 |
5M |
cont |
8:40 8:05 |
TM |
ADR05 |
4/6 |
Quite late at night after playing at a Bridge
tournament |
1/17 |
7.1M |
cont |
8:40 |
Allen |
756 |
4/3 |
|
1/18 |
7M |
1600-1200-800-400 RE3: |
6:16 4:31 2:56 1:21 |
RiceTr |
ADR04(3) DST9 |
4/2 |
T=48
|
1/19 |
5.3M |
rec |
|
Allen |
SNC04 |
4/4 |
|
1/21 |
11M |
2x[2.5M@E-2.5M@T]-1M@E |
7:03 7:02; ; 7:12 7:06 |
MemPa |
DST7 |
5/6 |
T=59-61 H=100-100%; problems: felt somewhat tired
during second repeat. |
1/23 |
22M |
cont |
3:02:20 (2M@8:50 9M@8:25 9M@8:10 2M@7:45);
To 8: 49:12; 8-6: 55:11; 6-HQ: 13:56 |
Hershey |
765 |
6/3 |
171p; T=40-46; H=35-28%; I was smart to start the run at 11:15a having
warmer and better conditions to run in; had a decent good long run
today except I felt somewhat sore on the last 3 miles. |
1/25 |
8M |
200-400-600-800-1000-1000-800-600-400-200 RE1: |
44 93 2:21 3:10 3:58 3:58 3:11 2:22 92 44 |
RiceTr |
ADR04(3) DST7 |
6/4 |
T=64 H=58%; pretty good conditions due to low hum.
|
1/26 |
5.9M |
rec |
|
Allen |
ADR05 |
3/7 |
171.5p. |
1/28 |
5.9M |
cont |
9:10 8:55 |
Allen |
SNC04 |
3/5 |
|
1/30 |
16M |
3M Half Marathon |
1:34:21 [48:26 45:55] (7:26 7:23 7:10 7:03
6:58 7:13 7:21 7:40 6:58 7:14 7:15 7:12 6:39 :41) 1:34:25g;
7:12-pace |
Austin |
DST9 |
6/6 |
T=45; H=93%; 7mph variable wind; mostly drizzel rain.
Flat ---
couldn't pick up the pace after the second mile (instead
of running 6:55's I ran 7:10's); ran a little better the last 5M.
256/2629o; 16/?a.
|
1/31 |
5.9M |
cont |
9:15 8:55 |
Allen |
SNC04 |
3/6 |
T=45 and drizzel; not too beaten up from the
race; only the quads were somewhat sore. |
January '05
| xxx.yM
|
2/1 |
5.2M |
cont |
8:40 8:25 |
TM |
ADR05 |
3/6 |
It rained too hard to run outside! |
2/3 |
7.1M |
cont |
9:10 8:50 |
Allen |
ADR04 |
3/3 |
170.5p. Last Run for ADR04. |
2/4 |
20M |
cont |
2:46:16 (8:35 8:08);
To 8: 49:17; 8-6: 54:54; 6-HQ: 14:23 |
Hershey |
765 |
6/2 |
T=42-47; H=85-78%; W=7.5mph; no problems this
time! |
2/5 |
5.9M |
rec |
|
Allen |
SNC04 |
3/3 |
170.5p. |
2/7 |
7.1M |
rec |
|
Allen |
SNC04 |
3/7 |
T=70 & drizzel; too much alcohol the
night before. |
2/8 |
7.7M |
8x700 J100/300 |
2:42 2:53 2:53 2:50 2:50 2:50 2:51 2:46 |
RiceTr |
ALC (3) MAV |
6/4 |
T=67; in heavy rain; ran first 700 too fast with
other people through a lot of puddles; turns
of Rice track carried a lot of water. First run for MAV!
|
2/9 |
10.5M |
cont |
9:14 8:44 8:39 8:31 8:25 8:20 8:19 8:12
7:50 8:06 3:58 |
MemPa |
ADR05 |
4/3 |
T=58 some wind. Not too tired after last night's
workout. 169.5p! (first time under 170 in the last 5 months) |
2/11 |
8M |
t: 4M |
6:56 6:54 6:58 6:51 |
MemPa |
DST7 |
5/3 |
T=51-53; H=61-47%; quite good conditions; no problems
today feeling okay again, after feeling completely bad hyper on
Thursday: was quite worried that something was really wrong
with me! |
2/12 |
17M |
cont |
2:19:36 (4.6M@9:00 6.7M@8:07 5.7M@7:44;
HQ-6: 16:43; 6-8: 54:19; 8-HQ: 44:19) |
Hershey |
MAV |
6/4 |
T=54-62; H=79-67%; warmed up much quicker than
forcasted; happy to be through this workout and through
running 50M in 6 days: now the tapering
can begin. MAV neither passed nor failed the test run: shoe
seems to be a little too long and feet were somewhat
sore after the run. |
2/14 |
7.1M |
cont |
9:05 8:45 |
Allen |
765 |
4/4 |
|
2/15 |
6.5M |
1M RE3: 2x200 J200 RE3: 1M |
6:05; 42 41; 6:01 |
RiceTr |
ALC (2.5) DST7 |
6/7 |
T=72; on a quite warm evening!
|
2/17 |
11M |
cont |
91:16 (4M@8:40 7M@8:05) |
MemPa |
ADR05 |
4/3 |
Last longer run; now the tapering really begins... |
2/19 |
5.2M |
cont |
8:40 |
Allen |
SNC04 |
3/4 |
171.5p --- ate too much food WE-FR. |
2/20 |
6M |
ct: 2x2800 RE3: |
5:10-6:49; 5:07-6:47 (averaged 6:49-pace) |
MemPa |
MAV |
5/7 |
T=75; H=70%; W=14mph; started run at 5:15p; almost came to
a halt
twice on second repeat due to free running children. 2/3 T-workout
with 3:00 rest instead of 2:20 rest due to tapering. |
2/22 |
6.2M |
m: 3x1M RE1: |
7:10 6:57 7:02 |
RiceTr |
ALC(2.2) DST7(4) |
4/7 |
170.5p. |
2/23 |
5.9M |
cont |
8:35 |
Allen |
765 |
3/4 |
|
2/26 |
3.7M |
cont |
8:45 |
Along Street Car Track St. Charles (NO) |
ADR05 |
2/4 |
|
2/27 |
26.8M |
Marathon |
2:20:59g 2:20:52c (7:40-pace; 7:43 7:25 7:22 7:21
8:04 7:16 7:26 7:38g 7:30 7:28 7:27 7:35g 7:37 7:27 7:40 7:33g
7:23 7:46p 7:41 7:55 7:52 8:14pg 8:03 8:03 7:56 7:38 1:42)
[1:38:33 1:42:29] (p:= slowed down by pot holes and 2-way traffic;
g:= gu break approx. 3-8 seconds) |
NO Marathon |
DST9 |
7/5 |
T=57; H=88% very damp; some water on streets
especially in the first hour and in Audobon park; 17mph winds the first 2 hours then 10mph.
9/95a; 78/1966o (placed 6th in the female field!) |
February '05
| xxx.yM
|
3/2 |
5.2M |
rec |
9:30 |
Allen |
765 |
3/4 |
Was able to jog without problems; some strange
tightness on the top of my left foot. |
3/3 |
5.2M |
rec |
9:10 |
Allen |
ALC |
3/4 |
still some strange
tightness on the top of my left foot. |
3/5 |
5.9M |
cont |
8:50 8:20 |
Allen |
ADR05 |
3/6 |
170.5p. Legs felt significantly
better today! |
3/6 |
7.7M |
cont |
9:05 8:35 |
Allen |
765 |
4/6 |
|
3/8 |
8.3M |
ct: 6x1200 RE1: |
5:01 4:55 4:54 4:49 4:44 4:48 |
MemPa |
DST9 (5.8M), ALC (2.5M). |
5/3 |
Unusually good conditions due
to low humidity. Felt good and picked up the
pace (probably I ran too fast, but I really
felt good) on the last 3 repeats. |
3/9 |
5.2M |
cont |
8:35 |
Allen |
765 |
3/5 |
Strange numbness-like on left shin. |
3/10 |
5.2M |
cont |
8:55 |
Allen |
ADR05 |
3/4 |
Felt somewhat tired but nothing hurt to
badly during the run! |
3/12 |
10M |
BCC 10K |
43:20 (6:36 6:38 6:58 6:50 7:28 7:26 1:20) |
Houston |
DST9 |
6/6 |
T=55; ran to fast on Tuesday and "hit the speed wall" on
mile 3, and got problems with my piriformis muscle tightening
up shortly after mile 4: therefore,
I kind of jogged miles 5 and 6.
|
3/13 |
7M |
cont |
8:40 8:25 |
Allen |
ADR05 |
4/7 |
Rare Sunday late afternoon run in unusually
warm conditions: T=79-75. Piriformis was okay again, after a lot
of stretching, but, my legs felt somewhat tired, but I made it
through the workout okay. Due to the problems
on Saturday, I shortened the workout from 11M to 7M. 168.5p! |
3/15 |
7.7M |
3x(1M@5K+10 RE1: 400@1M+2 RE4:) |
6:22-83; 6:15-81; 6:20-84. |
RiceTr |
AlC(2.7) MAV (5) |
6/3 |
T=53 H=68%; ran okay after stuggling on the first mile,
although I was also getting tired near the end of the workout.
|
3/16 |
7.1M |
rec |
9:30 9:05 |
Allen |
SNC04 |
3/5 |
Kind of beaten up from Tuesday's speed workout! |
3/17 |
6M |
cont_tr |
8:30 effort |
Huntsville |
ADR05 |
4/6 |
At 5:30p; ran from 60 to Nature
Center to I/O Switchoff and back in 53 minutes. |
3/18 |
15.5M |
cont_tr |
2:15:36 in 8:40-8:10 effort (60-Nature_Center(9:05)-I/OSwith(16:27)-
45-Fence(58:23)-Nature_Center(24:34)-Dogwood_Add_on(19:36)-60(7:37)
) |
Huntsville |
765 |
6/3 |
Early morning; ran quite cautiously; T=40 at start; T=55 and very windy at
the end! |
3/19 |
5.2M |
rec |
|
Allen |
ADR05 |
3/6 |
|
3/20 |
7.1M |
cont |
9:10 8:40 |
Allen |
SNC04 |
4/6 |
Still feeling somewhat beaten up! 172.5p (too
much food this week) |
3/21 |
19M |
cont |
2:33:41 (8:15 7:55);
To 8: 46:25?; 8-6: 53:07; 6-HQ: 13:58 |
Hershey |
ADR05 |
6/7 |
T=63-71; H=95-79%; W=7-16mph; didn't feel
too good the first 3 miles, but no problems after that. Ran
Noble Trail the first time this year! |
3/22 |
9.3M |
2M@T+1:-2M@T+:30-2M@T |
7:30d 7:38d 7:22d 7:05 6:42 6:30 |
RiceTr RiceLoop |
DST7 (7M), ALC (2.3M). |
5/4 |
d:= on dirt of Rice Loop; ran the last 2 miles
quite well considering yesterday's 19M-run. 168.5p: my
weight seems to be yo-yoing in March. |
3/23 |
5.9M |
rec |
|
Allen |
SNC04 |
3/6 |
Looking forward to a rest day: ran 34 miles
the last 3 days and 67 miles the last 7-days. |
3/25 |
6M |
cont |
8:45 |
Merida (MX) |
DST9 |
3/8 |
going on 56/58th to the north and back with
T=78+ at 8a! |
3/27 |
12M |
18:@E-8x[3:@10K|7:@E] |
1:33:15 (8:36 8:21 7:42 7:42 7:44 8:03n 7:27 7:29
7:36 7:50 7:35 7:06) --- fast at
x8-(x+1)1 starting at 18:. |
MemPa |
MAV |
6/4 |
T=53-55, H=61-57%, W=22mph.
|
3/28 |
5.2M |
rec |
|
Allen |
765 |
3/3 |
T=42; possibly, last run in gloves for Spring 2005! |
3/29 |
8.6M |
10k: 4x2000 RE3:40 |
8:05 8:03 8:05 7:50 (avg. 6:25-pace) |
RicTr |
DST7 (6); ALC(2.6) |
6/4 |
T=53-55, H=61-57%, W=22mph.
|
3/31 |
6.1M |
rec |
|
Allen |
SNCO4 |
3/4 |
Took rest day of Wednesday, because I was kind of
"beaten up" after Tuesday's track workout. |
March '05
| xxx.yM
|
4/1 |
6.1M |
cont |
8:40 |
Allen |
ADR05 |
3/3 |
Took rest day of Wednesday, because I was kind of
"beaten up" after Tuesday's track workout. |
4/3 |
9.6M |
SPC 10K |
42:56 (6:36 7:01 7:01 7:01 7:02 6:50 1:22) |
Clearlake |
MAV |
6/5 |
T=59-65; H=75-58%, W=7mph; training run disguised as
a race; pretty beaten up from Tuesday's workout: my legs were mostly
gone. Anyway, I was the first Master and won $50!
|
4/5 |
10.3M |
10K: 4x1M JOG5:20 |
6:31; 6:31; 6:40; 6:56 |
Allen |
ADR05 |
6/7 |
T=72; H=82%, W=13mph; FOUR1/4 TO ZERO1/2; quite tough workout
in humid and windy conditions;
ran the first two 10sec. too fast, and also got dehydrated and
was kind
of cratering on the last one; 169p.
|
4/6 |
5.2M |
cont |
8:40 |
Allen |
SNC04 |
3/4 |
After the rain! |
4/7 |
5.2M |
cont |
8:40 |
Allen |
765 |
3/4 |
|
4/8 |
20M |
cont |
2:43:52 (8:20-8:05; HQ-TDay-Ash(18:16)-
AddOn(20:06)-BW8(29:41 --- 47:57)-HW6(54:30)-
Barker-Dam-Addon(27:41)-HQ(13:36) )
|
Hershey |
ADR05 |
6/3 |
T=55-68; H=87-63% W=4mph; on a beautiful day with
fog clouds over the small streams and red wild flowers at the
Barker Dam |
4/9 |
5.2M |
rec |
|
Allen |
765 |
3/7 |
At 6p; still quite beaten up
from Friday's run. 169p; |
4/10 |
6.1M |
cont |
8:30 |
Allen |
SNCO4 |
3/4 |
|
4/11 |
9M |
rec |
|
MemPa |
ADR04 |
4/7 |
Too much red wine Sunday night! |
4/12 |
7M |
hi: 5:-10:-5: RE5: |
|
Allen |
DST10 |
4/6 |
First run for DST10! |
4/13 |
4.8M |
cont |
8:45 |
Allen |
ALC |
3/5 |
From and to car repair shop. 168.5p; ALC
trashed after run. |
4/16 |
8.8M |
BB 10K |
42:57 (6:31 6:44 7:11 7:12 6:46 7:10 1:21) |
Brenham |
DST10 |
6/5 |
T=...; H=...%, W=...mph; 24/??o; 3/??a..
|
4/17 |
7.1M |
cont |
8:35 8:15 |
Allen |
765 |
4/5 |
Ran considerably well after the hilly 10K-race. |
4/18 |
5.9M |
cont |
8:45 |
Allen |
ADR04 |
3/5 |
Too much wine the night before. |
4/19 |
7M |
hf: 10 loops; push up-hills, overstride
downhills. |
20:52 (1:59 2:00 2:04 2:09 2:06 2:06
2:03 2:10 2:08 2:01) |
Allen |
DST9 |
5/6 |
169.0p; outer ancle somewhat sore near
end of workout; probably, stepped into a hole. |
4/20 |
6.1M |
cont |
8:40 8:12 |
Allen |
SNC04 |
3/4 |
Ancle better, but not 100% yet. |
4/21 |
11M |
cont |
8:45 |
MemPa |
ADR04 |
5/7 |
Struggling on a hot and humid day; piriformis muscle
somewhat thight! |
4/23 |
21M |
cont |
2:46:26 (8:06-7:46; HQ-northloop(3:43)-TDay-Ash(18:37)-
Whitington-add-on(25:16)-BW8(28:20 --- 46:57)-HW6(51:49)-
Barker-Dam-Addon(25:10)-HQ(13:27) )
|
Hershey |
765 |
7/4 |
T=63-68, H=54-39%, W=16mph; although the temperature
was 63+, the low humidity and the strong north
wind made it a very good day to run. Ran quite hard and
fast, especially in the second half! Last long long run
for 765. |
4/24 |
5.2M |
rec |
|
Allen |
ADR05 |
3/4 |
Made it through the 56M weak; although, feeling kind of
sore and tired. |
4/25 |
7.1M |
cont |
8:40 |
Allen |
SNC04 |
4/5 |
Mostly in drizzel rain! |
4/26 |
7M |
hf: 8x400 J220 |
? |
Allen |
DST9 |
5/6 |
170.0 |
4/27 |
6.1M |
cont |
8:55 |
Allen |
SNC04 |
4/7 |
Last run for SNCO4! |
4/28 |
6.2M |
cont_tr |
8:30 effort |
Huntsville |
765 |
4/7 |
At 6p; ran from 60 to Nature
Center to I/O Switchoff + 4 minutes on inner loop.
|
4/29 |
18.3M |
cont_tr |
2:44:22 (60-IOSplit(25:45)-I45-Fence(58:52)-addon(2:00)-
I-Center(20:16+3:15=23:31)-RoRa(2:45 -- turned around)-
Bike-trail(42:45 returning I-Center)-60(8:28)
|
Huntsville |
ADR05 |
6/7 |
T=75-71; H=81-76% W=8mph; felt somewhat tired and
also due to high humidity shorted workout by 1.5M. |
April '05
| xxx.yM
|
5/1 |
11M |
2x[2.5M@E-2.5M@T]-1M@E |
3:32-7:06-7:08; 3:35-7:14-7:03 |
MemPa |
DST9 |
5/3 |
T=55-60; ran about 15 seconds slower than
what I was supposed to run; hip somewhat tight. Anyhow, I run
112 miles in the last 2 weeks. Now I have to regain my speed!
|
5/3 |
6.8M |
800-600-400-200 RE=280% |
2:48 1:59 1:16 :36 |
RiceTr |
DST10: 6M, ADR04: 2.8M |
5/6 |
40 seconds per miles faster than the fasted I
ran so far this year.
|
5/5 |
6.1M |
cont |
8:50 8:30 |
Allen |
765 |
3/6 |
Completely tired after working on grant
proposal non-stop for 48 hours. |
5/7 |
6.4M |
5K-Race |
19:52 (6:08 6:28 6:39 :34) |
RiceTr |
DST10 |
6/7 |
T=64-65, H=88-85%, W=16mph; not that great conditions! 2/?a.
168.5p.
|
5/8 |
20M |
cont |
2:46:24 (8:28-8:10; HQ-northloop(4:03)-TDay-Ash(19:01)-
Whitington-add-on(26:19)-BW8(28:32 -- 47:33)-HW6(55:25)-
Barker-Dam-Addon(17:59)-HQ(15:02) )
|
Hershey |
ADR05 |
7/6 |
T=68-74, H=86%, W= 8mph; in quite warm
conditions; was also beaten up from yesterday's 5K-Race;
was happy when I finished the run. |
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, continuing on Memorial; if you turn around
at Blalock, coming back on the same route (14M); if you go further to
Gessner (18M) or to Beltway 8 (20.9M).
WhOk := along White Oak Bayou and White Oak Street also covering miles
3 and 4 of the Houston Marathon course.
RiceTr := Track at Rice University
HCMT :=
HoChiMinh trail (mildly rolling)
Huntsv:=
Huntsville State Park trails, 65 miles north of Houston
Hershey:= Terry
Hearshey Park and Barker Dam
TownL :=
10.1M loop arround Town Lake in Austin
StTo := St. Thomas high school track
TM = Quinton treadmill
The Fleet
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-May 10, 2005); size 11; light weight training shoe for races and faster
workouts; orange/silver top; 294.9M as of April 30, 2005.
ADR04 := Brooks Adrenaline GTS5 (May 4, 2004-Jan.
25, 2005 --> February 3, 2005),
size 11,
somewhat heavy stability but not too bad for running at 10K-pace or slower,
retired with 498.5 miles.
ADR05 := Brooks Adrenaline GTS5 (Jan.
10, 2005-...),
size 11,
somewhat heavy stability but not too bad for running at 10K-pace or slower.
765 := New Balance 765 (November 19, 2004-July 31, 2005),
size 11, somewhat heavy stability shoe for "slow" mileage;
213.5M + non-recorded runs in Nov. and Dec. 2005.
SNC04 := Adidas SuperNova Classic
(January 3, 2004-April 27, 2005), 2000 model but with black colors.
MAV :=
Mizuno Maveric 3 (February 8, 2005-...); size 11; light weight training shoe for races and faster
workouts.
DST9 :=
Asics Gel DS Trainer IX (January 27, 2004-...); size 11; light weight training shoe for races and faster
workouts, 244.3M as of May 1, 2005.
DST10 := Asics DS-Trainer 10 (April 12, 2005-...),
size 11; light weight training shoe for races and speedwork.
766 := New Balance 766 (May 11, 2005-...),
size 11, somewhat heavy stability shoe for "slow" mileage.
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; 2003: 2101.0
Previous Training Logs
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,
December'02-April'03 Training Log,
May-August'03 Training Log,
September-December'03 Training Log,
January-April'04 Training Log,
May-August'04 Training Log.
2004/2005 Season Plan
TBDL
last updated: May 8, 2005.