Christoph F. Eick's Running Training Log
December 21, 2013 to June 30, 2014
Long Runs |
Easy Runs |
Steady Pace |
Marathon Pace |
LT-Pace |
VO2-Pace |
1M-Pace |
Hills |
Swimming |
8:20-10:00 |
8:40-10:15 |
8:30-8:40 |
8:10-8:30 |
7:20-7:45 |
7:00-7:15 |
6:45-6:55 |
Trails |
SBY-STR-Y |
Day |
Distance |
WO |
Time |
Place |
Shoe |
Comment |
12/21, 7:45a |
8.8M |
12K
of Christmas |
1:04:34(8:39-pace; 9:04 8:35 16:32(2M) 8:49 21:40 (2.45M; 8:44-pace)) |
Downtown & Midtown, Houston |
PURFL |
T=72, very humid, and mostly in drizzel rain; basically, started with 8:52-pace, followed
by 8:20-pace for 2 miles, which I could not keep, and then finished with 8:45-pace over the last 3 miles.
Ran a decent race considering my lack of speedwork and the somewhat challenging
conditions. 2/10a, 142/695o. This was my 213th race lifetime! 176.8p. |
12/22, 1p |
6.0M |
easy |
57:32 |
MemPa |
WR16 |
T=57-; beaten up and sore from yesterday's race. |
12/24, 7:40a |
20.4M |
easy |
3:18:04 (9:43-pace; 24:41 51:58(L1) 50:12(L2) 50:00(L3) 21:11) |
East
Beach Loop, Galveston 3 times! |
WR16' |
T=40-44 with strong 15mph north east wind, making the first 2.3M and the first 2M
of each of the 3 loops quite tough; with water carrier which felt quite heavy in the first half. Traversing
East Beach was somewhat challenging as there was a lot of standing water and I had to run slalom to
reach Apfel Park Road. Overall, was somewhat slow but handled the distance well, and the
wind and water carrier presented additional challenges. 176.0p.
|
12/26, 7:45a |
10M |
easy |
1:37:01 (9:42-pace; 34:24 29:25 33:10) |
H-Mem(1)-H |
WR16 |
T=50-54, H=80%, sunny and not much wind; running kind of slow, partially due to
back soreness off and on.
|
12/27, 6p |
25min |
Y-STR**2 |
|
|
|
176.8p; very sore hip and left hamstring and a tight left calf; not sure if I can
manage tomorrow's 11M hike. |
12/28, 11a |
220 minutes |
Major Hiking |
11.2M |
From
Townwood Community Center west on
Sims Bayou for 5.6M and back! |
HB |
178.2p: getting fat! |
12/29, 6:30a |
15.4M |
easy |
2:27:38(9:38-pace; ran the first 11M in 9:45 pace, but finished
strong running the last 1.75M in 8:30-pace) |
John's Looooong Run in West Houston.
| DEF6 |
T=42-47 and partly cloudy; ran the John's course backwards to the 13.1M marker, and
then turned around; with water carrier. Had a very good run in almost ideal conditions. Surprisingly, I felt
good and not sore after the run, enjoying the food and company at John's house. Following
the John Keston Approach: just
3 runs and 1 hike but 20.4+10+15.4+10.2_Hiking=56 miles in one week! |
1/1, 8:15a |
20.3M |
easy |
3:22:12 (9:57-pace; 1:43:42|1:38:30 (16:00|14:30 49:30|46:41 38:21|37:19) 1.5|4.85|3.8M) |
Town Lake Loop, Austin |
WR16' |
T=42-61 and partly cloudy; two 10.15M loops around Town Lake starting at MoPac1 foot bridge turning around at
Longhorn Dam. Running a twenty miler
just 3 days after running 15M did not turn out a good idea—even after a double restday: I was tired and sore
and had serious doubts if I could go the distance in the first hour; ran the first 6.35 miles quite
slowly, somewhat picked up the pace in the next 10.15M loop, and was somewhat
tiring the last 3.8M, slowing down a bit. 176.0p.
|
1/3, 11a |
80 minutes |
Hiking |
4M |
Enchanted Rock, near Fredrickburg, Texas
| HB |
Made it up the rock in 19:20—and I even didn't rush up the hill! |
1/4, 7:50a |
5.0M |
easy |
46:12 |
Llano, Texas |
WR16' |
T=56+, running on the shoulder of Texas 29/71 going west from the outskirts of Llano—not a good
road to run on due to the narrowness of the shoulder and the low quality of the pavement. |
1/5, 6:30a
| 10M |
t: 2.8M |
1:33:30 (16:46; then 2.8M in 23:20 (8:18-pace); jogged the last 4M!) |
RivOK |
PURFL |
T=63-, started to rain in the second half as the beginning of the
arrival of a cold front. Expected to run the tempo run faster; therefore, probably running
8:20-pace in the Aramco Half looks too fast; however, my back was
somewhat sore during the tempo run. First regular BCRR Sunday run since July 21, 2013! 177.4p. |
1/7, 3:45p |
5.5M |
easy |
49:48 |
UH_DT |
LAU |
T=43- & partly cloudy! Decided not to run in the
morning as the temperature would have been 24, perhaps the coldest morning
of the whole year; ran okay today. First run for LAU! 178.6p. |
1/9, 3:50p |
5.4M |
easy |
|
AllenR |
WR16 |
T=68 and overcast; makeup for the long run that was moved to Saturday.
Stuggling with a cold and also feeling quite tired the last 2 days! |
1/9, 7a 1/11, 6:45a—Long run moved
due to having a cold and bad rain on Thursday! |
22M 20M |
easy |
3:16:59 (1:29:30 (9.3M 9:38-pace) 1:05:34 (6.7M 9:47M) 24:54(2.2M walked most
of mile 18) 17:00 (1.8M 9:25-pace)) |
Hershey
| DEF6 |
T=60-66 and initially somewhat foggy and then sunny; wind shifted to north which
made the conditions more bearable. Due to the sickness earlier this week I decided to
run easily and also shortened the length of the run by 2 miles. Surprisingly, I didn't get
tired in the second half of the run, but rather was slowed down by lower back soreness.
Anyhow, I succeeded to complete 20 miler, which was not certain at all! Having Parisian Benedict
at the Egg&I at
Kirkwood after the run. Strange pain/tightness of the lowest muscle over my left heel
after the run.
Last long run for DEF6! |
1/12, 11a |
165 minutes |
Major Hiking |
10.0M |
Down Green's Bayou going
south from Beltway 8 near Wilson Road 2 miles east of HW 59. |
HB |
With the Houston Area Trails and More
Meetup Hiking group. Kind of beaten up, although stardard walking worked out fine, but doing
major steps on uneven territory hurts; moreover, my back was still quite sensitive.
178.0p |
1/14, 7:45a
| 7.1M |
ftl: 9x2min f|s |
1:05:25 |
UH_DT3 |
LAU |
T=49-53 and sunny; still felt somewhat stiff from the 30M
at the weekend and the lower
back still seemed to be sensitive, but things improved
a little during the second half of the workout. |
1/16, 7:40a |
5.4M |
easy |
|
Allen |
WR16 |
T=48+; kind of stiff and tight the first 3 miles. 176.4p. |
1/17, 7p |
25min |
Y-STR**2 |
|
|
|
... |
1/19, 7:00a |
13.8M |
Aramco Houston
Half Marathon |
1:51:33 (8:30.9-pace; 7.05 miles/hour; 8:54 8:56 8:51
8:30 8:27 8:28 8:28 8:20 8:19 8:32 8:17 8:33 8:03 :49;
5K-Pace: 8:53 8:30 8:23 8:28 7:46(1.1K)) |
Houston |
PURFL |
Last race for PURFL! T=52-54 H=100-63%, almost no wind, mildly foggy, then sunny! I basically
ran the first
5K in 8:53-pace
and the next 10 miles in 8:23-pace. Back was only slightly sore at the
before and at the beginning of the race, but I had no more problems starting
mile 3 and after the race. 1342/10516o 19/195a. The race felt like a
piece of cake and was over for
me very quickly: with all this hoopla---I liked the DJ's at the
early miles---,the crowd support
and the favorable weather for running! About 17,600 finished both races; 800
more than in 2013! 178.2p. |
1/21, 7p |
20min |
Y-STR**2 |
|
|
|
... |
1/22, 7:20a |
6.3M |
easy |
57:56 |
Allen |
DEF6 |
T=35+; another run in tights! |
1/24, 4:20p
| 7.1M |
t: 4M |
1:02:20 (estimated 4M tempo run pace: 8:10) |
Allen |
LAU |
Had to run in the afternoon due to freezing rain in the morning. T=35
and overcast; in tights again; ran okay, considering that I felt nauseated and
tired the hours before the run. |
1/26, 7:25a |
21.5M |
easy |
3:19:09 (9:16-pace; 25:05 27:50 33:29 (9:20-pace for 9.3M) 4:39
46:17 (9:15-pace for 5.0M) 15:42 29:32 15:53 (8:49-pace for 1.8M)) |
Hershey
| WR16' |
T=49-63 partly cloudy then sunny; warmed up quite quickly; left heel was
fine but right ancle was somewhat sore for most of the run. Happy that
I was able to complete all four
20 milers, without having to cancel one; finally, a faster 20-miler after 3
quite slow ones; moreover,the last 5 miles of the run, I felt good finishing strong! 178.2p.
|
1/28, 7a 6:35p |
5.4M |
easy |
|
Allen |
DEF6 |
T=34-; rare run after dark on Allen Parkway, as rain and sleet with tempertures
around 28 was announced for the morning, but this forecase was wrong. Was wearing my
sking gloves which turned out to be much to warm for temperatures in the lower
30's! Another run in tights!178.4p. |
1/29, 7:15a 4:40p
| 6.4M |
ftl: 9x2min f|s |
58:15 |
Allen |
PURFL |
T=40- and sunny; had to overcome some friction to move my legs
faster; moreover, getting warmed up takes much longer when it is quite
cold. Anyhow, I succeeded to complete the workout, after some
doubts in the beginning. Another run in tights! |
1/31, 7a |
17M |
easy |
2:43:41 (9:41-pace 10:07|9:15;
34:44 41:57(4M!) 27:24 27:58 31:35) |
H-MemPa(3.33)-H
| WR16' |
T=59-64, H=94-83% overcast and drizzle then partly cloudy; felt kind of stiff and tired and ran very
slowly the first half, but then picked up the pace. Quite a contrast in conditions
compared to the TU/WE runs! |
2/2, 7a |
5.2M |
easy |
|
Allen |
DEF6 |
T=67-68 cloudy with a few drizzels initially. 177.4p |
2/3, 7:10a |
6.4M |
easy |
|
Allen |
WR16 |
T=40-41; okay run on another cold morning. |
2/5, 4:40p
| 7.0M |
ftl: 10x2min f|s |
1:02:17 |
UH_DT3 |
PURFL |
T=48- and sunny; ran okay! |
2/7, 5:25p |
5.5M |
easy |
53:06 27:31|25:35 |
Allen |
DEF6 |
T=37; did not get colder after 6p; in tights, mostly after sunset, finishing on the partially
illuminated new darkness route from home
to the Wabbly Bridge and back. |
2/8, 11a |
190 minutes |
Major Hiking |
9.8M |
Down Green's Bayou going
east starting from Crowley Park 1M north of Lauder just 1M west if HW 59. |
HB |
With the Houston Area Trails and More
Meetup Hiking group; slowed down by a bush wacking in the first houur |
2/9, 6:30a |
10M |
t: 2M |
1:29:49 (9:25(5M)-8:13(2M)-8:50(3M)) |
RivOk
| LAU |
T=47-48, H=100% and foggy; was kind of stiff after the hike
and originally wanted to cancel the 2.8M tempo run, but felt a little
better at the halfway point and just did 2M. 177.4p. |
2/11, 4:45p
| 5.5M |
m: 4M |
48:11 (paces: 8:45 8:40 8:25 8:25) |
Allen |
DEF6 |
T=38 and light drizzel on slippery course, Pearl Izumu tights turned
out to be quite suitable for these awful conditions; had a scare this morning as there was a
dark blue spot on the back of my left heel, but it looks like it was just a blood
blister that formed on the slightly tendonitis-elevated portion of the heel;
had no problem with the workout in the afternoon and ran quite well, so I hope everything
will work out... Last run for DEF6, the shoe that turned to be much better
than my initial assessment.
|
2/12, 4:40p |
5.3M |
easy |
49:20 |
Allen |
WR16 |
T=50- and sunny; ran okay in my last "real" run before the Austin Marathon. 176.4p. |
2/16, 7:00a |
26.2M |
Freescale Austin Marathon
|
4:23:15 (10:01-pace; 2:01:14|2:22:01 9:18|10:46-pace; 9:19 9:05
9:28 9:54 9:21 9:28 8:40 8:40 9:13 9:21 9:29 9:38 9:27 9:49 9:21 10:19
10:44 9:25 12:45 8:55 11:05 11:41 11:33 11:26
11:49 10:45 2:14) |
Austin, Texas |
LAU |
T=59-68 H=94-75% first foggy, then overcast. Did not handle the quite challenging
weather conditions and the hills well, althoug I put up a fight until mile 15 to get under 4 hours, and
put up another fight at mile 20 after walking more than half of the uphill mile 19,
but starting at mile 21 I felt cramped up, stiff and sore and jog-walked the last 6.2 miles, also dealing
with cramping in my left calf during the last 3 miles. Anyway, I was happy
finishing my 28th marathon although
with the slowest time I ever ran in a marathon, but, on the other hand, my training period for the race
was quite short as I started training for it in late November, and the race course and the weather
conditions were really tough; for example, it took only a 3:55 today to place third in my age group!! 17/56a;
1578/3628o. |
2/21, 7p |
21min |
Y-STR**2 |
|
|
|
178.6p |
2/23, 8:30a
| 7.0M |
easy |
1:05:25 |
UH_DT3 |
WR16' |
T=64 and quite foggy; back somewhat sore. |
2/25, 7:35a |
10M |
easy |
1:36:26 (9:38-pace; 33:50 30:04 32:32) |
H-Mem(1)-H |
WR16' |
T=63-64, H=100%, not in the mood today...
|
2/27, 5:35p
| 6.5M |
ftl: 11x2min f|s |
59:15 |
Allen |
PURFL |
T=55-51; H=41 and sunny; had a good workout on a cold day with the temperature
dropping fast and my lower back felt okay the first time in the last 3 weeks! 179.2p: Time
to lose some weight! |
2/28, 6:30p |
23min |
Y-STR**2 |
|
|
|
... |
3/1, 11a |
230 minutes |
Major Hiking |
12.92M |
Brazos Bend
State Park |
HB |
With the Houston Area Trails and More
Meetup Hiking group. Nice hike with interesting people; should visit this park more often! |
3/2, 7:05a |
10M |
easy |
1:37:37 (9:46-pace; 35:25 29:46 32:26) |
H-Mem(1)-H |
WR16' |
T=68-71, H=100-90% and overcast, overslept and missed the
BCRR run! Somewhat slow after the 13M hike!
|
3/4,7a 5:40p
| 6.1M |
ftl: 16x1min f|s |
56:43 |
Allen |
WR16 |
T=40- and H=100%, damp and overcast after a lot of rain; so so workout, was feeling
kind of sluggish! Another run in tights; maybe the last one for this winter! |
3/6, 7:05a |
5.5M |
easy |
54:06 |
Allen |
WR16' |
T=45-56, H=87%; taking it easy! 180.6p. |
3/8, 7:15a |
14.0M |
easy |
2:07:16 (9:05-pace; 49:48 (5.2M 9:37-pace) 46:01(5.2M 8:51-pace) 16:07 15:19 (1.8M 8:30-pace)) |
Hershey
| DEF7 |
T=59-63, H=80% and overcast; started slowly but ran the last 9 miles in
a quite fast pace also facing average-minus conditions. First run for DEF7!
|
3/10, 9a |
6.2M |
easy on beach |
57:30 (30:18|27:12 9:42|8:45-pace) |
Surfside Beach, Texas |
WR16 |
T=52-57 H=90% 8mph North wind and overcast; with water carrier; first 3.1M were into
the wind; ran I quite good clip coming back; last run for WR16! Running miles 2-4 and 23-25
of the Surfside Beach Marathon Route. 179.0p. |
3/12, 7:15a |
16.8M |
easy |
2:46:48 (9:55-pace; 36:55(3.55M; head wind)-53:20(5.3M; had to run
0.1M extra avoiding a lake that had been formed by the wind)-22:05-21:00(2x2.2M=4.4M)-33:27(3.55M; tail wind)) |
East
Beach Loop, Galveston 1.8 times! |
WR16' |
T=63-60, H=97-56%,overcast for 90 minutes, then sunny; 15mph wind, then 28mph north wind for the
last 2 hours; starting from Commodore on the Beach this time! Running into this strong wind was quite bizzare,
there was a 1 foot high sand storm when I ran Boddeker Road the second time!
Ran kind of slowly today, even considering the wind and the fact that I carried a water carrier; perhaps,
I was not completely recovered from the hard run 14-miler 4 days ago.
|
3/14, 7:40a |
6.4M |
easy |
1:00:12 |
Allen |
DEF7 |
T=55-56, H=81%. 179.0p |
3/16, 3:45p |
8M 2.4M |
11x2min f|s easy
| |
Allen
| PURFL |
Run 135 minutes after having a big lunch due to rain earlier, and had
to abort the (planned speed) workout due to stomach cramps. |
3/17, 5:40p
| 7.1M |
ftl: 12x2min f|s |
1:04:44 |
Allen |
LAU |
T=60- and sunny on a generally cold day; ran pretty
well; probably because the unplanned
double rest day! |
3/19, 6:05p |
6.9M |
easy |
1:02:48 (9:06 pace; 12:45 12:22(to_UH_DT) 12:08(from_UH_DT) 16:59(to_long_Bridge) 8:32) |
UH_DT3 |
DEF7 |
T=74-72, H=50%. Ran pretty well in warm but not too humid conditions
after a rough day at work! 178.8p |
3/20, 11:10a |
5.4M |
easy |
|
Allen_IR |
WR16' |
T=65-67 H=38%; okay run although felt in suprisingly good
conditions for 11a, but kind of exhausted during the run,
and the front of the right knee and the back of the left knee hurt somewhat. |
3/22, 8a |
8.0M |
Houston Law 8K Run |
42:12(8:29-pace; 8:16(short) 8:38 8:39 8:03(short) 8:31(long; 1M minus 42 meters) |
Houston, Texas |
LAU |
T=68+, H=94%-; did not get up early to get breakfast and did feel like picking
up the pace after 3M! Perhaps I should join a training group to
get used to running faster than marathon pace again! 11/19a 170/?o. |
3/23, 12:50p |
6.1M |
easy |
NW |
UH_DT2 |
WR16' |
T=63-, H=78%; 176,8p!. |
3/29, 12:50p |
7.1M |
easy |
1:05:12 |
UH_DT3 |
WR16' |
Had to take 5 restdays due to very bad allergies
and other health problems! 180.4p! |
3/30, 11a |
190 minutes |
Hiking |
8.2M |
Sim's Bayou |
SPC3 |
Through quite thick and long grass, seeing a lot of small flowers!
Quite slow pace due to the thick grass! |
4/1, 6:15p
| 6.3M |
ftl: 12x2min f|s |
? |
Allen |
PURFL |
Quite slow and still not 100%; lungs still feel somewhat tight
and still feeling somewhat weak! Decided not to run
the Angie Grazy Half Marathon in Clear Lake on Sunday! |
4/3, 7:30a
| 6.3M |
easy |
1:02:12 |
Allen |
DEF7 |
178.6p. |
4/4, 6:30p |
5.3M |
easy |
|
Allen |
WR16' |
Relaxed run, after a stressful day at work! |
4/6, 7:50a |
10 16M |
easy |
2:39:22(9:57-pace;
35:02 30:50 30:41 29:39 33:09) |
H-Mem(3)-H
| DEF7 |
T=59-61, H=94% overcast and drizzel the first and last ten minutes; decided
as I was feeling okay after 60 minutes to run 6 miles more than planned, so that I can run a 19-miler
next weekend, as
the conditions were unusually cool and good to run in spite of the humidity; did quite well,
considering the messed up running the
last 2 weeks, although I felt quite tired after the run. 178.6p. |
4/8, 7:05p
| 5.3M |
easy |
1:02:12 |
Allen |
WR16' |
Still quite congested and therefore not 100% okay! |
4/10, 6:50p
| 6.1M |
easy |
56:12 |
UH_DT2 |
DEF7 |
|
4/13, 7:40a |
11M |
easy |
1:48:39(9:52-pace;
35:26 30:50 30:49 9:44 32:28) |
H-Mem(1.333)-H
| DEF7 |
T=68+, H=94%- overcast and tough conditions. 177.6p. |
4/15, 6:30p
| 6.1M |
steady |
54:25 (8:54-pace) |
UH_DT2 |
WR16' |
|
4/17, 7:30a |
5.3M |
easy |
|
Allen |
DEF7 |
|
4/19, 11a |
180 minutes |
Major Hiking |
10.7M |
Along Green's Bayou about 4M south of IAH |
SPC3 |
With the Houston Area Trails and More
Meetup Hiking group. Nice hike with interesting people, also seeing a lot of flowers. |
4/20, 6:30a |
10M |
easy |
1:33:03(9:18-pace; 36:17 24:40 (8:50-pace) 32:05) |
RivOk
| WR16' |
T=64-68; H=95-92%. Running with the BCRR Group today; tough run; could not keep up with the 10M group; not sure
if the hike yesterday had something to do with it, or if I just not
used to running somewhat faster anymore. Felt kind of exhausted
for 36 hours after the run. 177.2p. |
4/22, 7:15a |
5.4M |
easy |
52:55 |
Allen |
DEF7 |
Ran quite slowly as I was not feeling that great! |
4/23, 6:45p
| 6.1M |
easy |
55:45 |
UH_DT2 |
WR16' |
178.4p; decent run after a tough day at work in quite
warm conditions: T=83-. |
4/25, 6:50a |
14M |
easy |
2:20:55(10:04-pace;
35:16 42:00 30:31 33:06) |
H-Mem(2.33)-H
| DEF7 |
T=69-74, H=92-83% foggy, then after 90 minutes partly cloudy; felt hyper
and somewhat tired and as it also was quite warm I decided not
to run 17 miles, and not push the pace; not a good
run in challenging conditions! |
4/27, 6:30a |
11M |
easy |
1:39:19 (9:01-pace; 36:02 24:48 (8:52-pace) 29:43 8:46) |
RivOk
| PURFL |
T=74-76; H=89-87%; second run with BCRR group; ran much
better in very warm conditions today, even adding an extra mile honoring Sheela's long
run in preparation of the Comrades 89K Race
in South Africa. 179.2p; this must have been a really hard run for
me, as I slept alot on Sunday. Oh no:
had too many little meals yesterday. |
4/28, 6:50p |
5.3M |
steady |
47:12!!(under 8:40-pace the last 4 miles) |
Allen |
WR'16 |
T=88-85, H=19%(!!); warmest day of the year so far but with
extremely low humidity; ran miles 2-5 really well, particularly
considering the hard run yesterday!176.8p |
4/30, 6:25a |
18M |
easy |
2:44:41 (9:08-pace; 58:43(9:23-pace) 45:00(9:00-pace) 15:57 29:07 15:53(8:48-pace)) |
Hershey
| DEF7 |
T=61-64;H=51-40%, 5-10mph NNW-wind! Ran really well and had no problems with the
distance and the last 2 miles were the fasted; the very good
weather conditions definitely helped a lot! . |
5/3, 8a |
8.5M |
36th Lone Star Stampede
10K |
53:25 (8:36-pace; 8:23 8:36 8:49 8:29 8:46 8:37 1:40) |
Galleria area, Houston |
LAU |
T=63-67; H=74-58%; was very flat lagging spingy legs on a course with
a lot of turns; ran 2 minutes slower than what a I was expecting to run, but it
looks like the 18M long run 3 days ago provides an explanation for my slowness;
won an age group award, anyway: 3/14a. 178.8p. This was my 217th race life time! |
5/4, 7:40a |
7.1M |
easy |
1:06:53 |
UH_DT3 |
DEF7 |
T=62-68; H=85-78%; ran okay, although I was feeling somewhat tired near
the end of the run. Time for a rest day! |
5/6, 6:50p |
20M 5.4M |
easy |
50:35 (9:20-pace) |
Allen
| WR16' |
T=78-;H=58%; decided to move the long run to Sunday due to too much
stress from writing a DHS proposal. |
5/7, 7:05p |
5.5M |
easy |
49:10 (8:56-pace) |
UH_DT1
| DEF7 |
T=79-;H=76+%; ran pretty well in warm semi-humid conditions. |
5/9, 6:45p |
7.7M |
easy |
1:11:33 |
AllenR |
DEF7 |
T=69-68, H=85-92% mostly in drizzel rain with
the last 10 minutes in heavier rain. Decent run
in surprisingly, good conditions after some heavy rain showers at 6p!. Tried
out the new trails on the south side of Elenor Tinsley Park (walked 0.7M when
traversing non-finished parts of the trail). 180.4p: stress caused me gaining
weight instead of losing it! |
5/11, 6:30a |
10M |
easy |
1:35:54 (9:35-pace; 36:50 26:18(9:24-pace) 31:44) |
RivOk
| PURFL |
T=75-76; H=92-89%; quite a miserable run in daringly bad conditions; felt tight the whole run; perhaps it would
be a good idea to do a lot of stretching, stength traing and swimming the next 2 months. |
5/13, 6:20a (downpour with 20mph wind) 10:50a |
11.5M 14.9M |
easy |
2:41:00 (walked 2x15 minutes; ran 51:23 (9:50-pace) on 5.2M loop; first 6M were into
15mph East wind)) |
East
Beach Loop, Galveston once but starting at Hilton Resort (2x2.6M extra) |
WR16' |
T=72-76, H=97-91%,overcast for 90 minutes, then occasional drizzel; 15mph east wind, then 8mph wind after an
hour, also turning from east to north; quite miserable conditions in the second half of the run as the tail wind
combined with T=76 and high
humidity created the feeling of running in an oven; also missjudged the distance ending up 3.5 longer than planned. Ran okay
in spite of the walking, which was okay,considering the tough conditions and the unplanned extra mileage, also
ran a decent pace the last mile.
|
5/16, 12:15p
| 20 6 4M |
very easy |
41:04 |
MemPa |
DEF7 |
T+78+ sunny & low hum.; did not run well at all
during the run and decided to cut the planned 6M run short; also Tuesday's run turned
out to be much harder than originally aniticipated, and I therefore moved the maybe
20M run to Sunday! 180.2p. |
5/18 5/16, 6:25a |
20M 15.0M |
easy |
2:27:47 (walked mile 14, and ran the rest in 9:26-pace) |
Hershey
| DEF7 |
T=67-75; H=93-79%; couldn't pull of running 20M today; did not feel that great
when reaching the 12M maker; after I walked mile 14, I ran mile
15 in a quite good pace; perhaps, I misjudged how I felt at mile 12. Neither a good
nor a bad run today. Will try for 20M on Friday (or Saturday). Strange week in which
I ran (with a few walks) two 15-milers. |
5/19, 6:30p |
35min | Swimming |
|
|
|
First Swimm in 2014! Swimm Season I will
be May 17-July 20, 2014 and Swimm Season II is scheduled for
August 25-November 2, 2014 with a 5 week swimming break in between. |
5/20, 7:10a |
5.4M |
easy |
52:35 |
AllenR |
DEF7 |
180.0p. |
5/21, 6:00p |
6.6M |
steady |
1:01:52(41:26 20:26) |
RiceBraes |
WR16' |
T=84-82; H=56-65%; First WE BCRR Run on the
BCRR Wednesday 6.57M Route which did not change much the last 15 years! Kind of tough on miles
2-5 as you mostly run on the sun-exposed Braes Bayou which feels like running in an oven,
except the 10mph SE wind helped a little! |
5/24 5/23, 6:40a |
42min |
Swimming |
|
|
|
Overslept, and had to swap the swimm and the 20M long run! |
5/23 5/24, 6:20a |
20M 10.2M |
easy |
2:05:05 (27:33 29:52 11:01 56:45(walking 3.4M)) |
Hershey
| DEF7 |
T=74+; H=94%-; was supposed to run 17-20M; running a few miles less
would have been okay, considering the quite miserable conditions today, just running slidely
under 10:00 pace initially. Anyhow, after 6.8M
I experienced pain in my left hamstring muscle when running (I hope it is not a pull; but a pull
typically would be much more painful), but decided to stop the long run, but still had to
walk 3.4M back to my car. 180.4p. |
5/26, 7.25a
| 5.4M |
easy |
52:15 |
AllenR |
WR16' |
T=75+ and very humid; left hamstring was still somewhat tight, but did not hurt much,
and I was able to finish the run! |
5/27, 6:45a 5:55p (due to downpour)
| 5.3M |
steady |
47:48 |
UH_DT3 |
PURFL |
T=76-75; H=87%; after a lot of rain rain also facing mud on
parts of the bike path, as Buffalo Bayou creasted this morning.
Ran the last 4 miles quite fast, after running
the first mile in 10:10-pace. Somewhat tight left hamstring and calf... |
5/28, 8a |
45min |
Swimming |
|
|
|
... |
5/29, 6:20a |
19M |
easy |
3:28:50 (ran the first 11.7M in 9:33-pace, then run-walked
the next 6.3M with 4.2M of walking, and then ran the last
mile in 9:50-pace) |
Hershey
| DEF7 |
T=71-80; H=93-69%; did okay inspite of 4.2 miles of walking; left hamstring
did not cause any problems today, but tightness in left calf continues to
be a problem. Felt fine after the workout!
|
5/31, 11a |
140 minutes |
Major Hiking |
6.6M |
Jesse Jones Park |
SPC3 |
With the Houston Area Trails and More
Meetup Hiking group through Jesse Jones Park with a few
crossing through ankle-deep water after the strong rains this week; the park was surprisingly nice and it
is located about 3 miles NE of
IAH. |
6/1, 6:30a 6:40p
| 10M 5.2M |
easy |
|
RivOK Palacios, Texas |
WR16' |
T=83-81; H=67-73%; started to run with BCRR in the morning, but aborted the run after 2
minutes, due to a very sore back; however, I was able
to do a short and easy run in the evening, going NW from the Peaceful Pelican to Palacios' Shrimp Boats
and Shipyard, returning on Main Street. |
6/3, 6:20a |
7.8M |
easy |
1:12:57 (37:53 35:04) |
Palacios, Texas |
WR16' |
T=74-77; H=92-90%; going SE from
the Peaceful Pelican on East Bayshore Dr. which is quite a long road which is good for
long runs in Palacios as it is somewhat scenic, mostly going along the water of
the Tres Palacios Bay; shortly after
passing the last house in Palacios I turned around! |
6/4, 6p |
7.0M |
easy (walked 2.2M) |
... |
RiceBraes |
DEF7 |
T=88-84; H=63-66%; had some spicy Thai food at 1:30p and started to
get stomach cramps 35 minutes into the run, and the had to walk until a found
a restroom with great difficulties on Rice Campus in the family room at
the Rice Baseball Stadium, also getting lost and covering some additional
mileage; on the
BCRR Wednesday 6.57M Route which did not change much the last 15 years! |
6/5, 7:15p |
5.3M |
easy |
50:43 (9:33-pace) |
Allen |
WR16' |
T=87-84, H=66-73%; rough run in very warm conditions: running 9:33-pace
felt like racing! 180.0p; seem to stuck at this weight; hopefully can bring it down
to 174 in 6 weeks.
|
6/7, 6:10a |
20M 15.2M |
easy |
2:56:50 (first 8M in 9:53-pace; walked 4.4M) |
Hershey
| DEF7 |
T=76-83; H=95-84%; decided to throw in a 1.3M walking break, but
felt kind of exhausted after resuming running for 1.3M, and decided to cut the workout short also
considering the challenging weather conditions. |
6/8, 6:50p
| 43min |
Swimming |
|
|
|
168.8p. |
6/9, 7.25p 6:30p
| 5.3M |
easy |
49:53 (WA2:; 9:22-pace) |
Allen |
WR16' |
Ran a little earlier as it was a little colder due
to down pours 4 hours earlier. Decent run! 168.8p. |
6/10, 5:40p
| 51min |
Swimming |
|
|
|
... |
6/11, 7a
| 6.4M |
ftl: 11x2min f|s |
1:01:02 |
Allen |
PURFL |
somewhat sore back; had difficulties getting going. Second
last run for PURFL. |
6/12, 5:40p
| 5.3M |
easy |
47:08 (10:22-16:03 14:05-6:36) |
Blauer Vogel, Hofheim, Germany |
DEF7 |
Good steady run in the second half. 82.1kilo. |
6/14, 5:40p
| 6.4M |
easy |
59:01 (30:20 28:41) |
Wismar, Mecklenburg, Germany |
DEF7 |
From Alten Hafen going eady on the bike route nach Zierow durch
Schrebergaerten, passing the Seeblick Hotel, to the waterfront, also passing
a small beach and back!
|
6/16, 7:30a |
19.3M |
easy |
3:03:07 1:36:00|1:27:07 (10:26 19:10 29:27 (Bahai Temple) 36:55 (halfway)
36:14 42:43 8:09) |
Hofheim, Germany
| DEF7 |
Blauer_Vogel-Langenhein_Radweg-Schw_Y bis Brehmstal and back; handled the distance well
after starting very slowly, although my legs were no longer springy in the last hour. Also stopped
at the Bahai Temple
which is on the
northern outskirts of Langenhain which is
a place of reflection and meditatation, particularly for people who dislike organized religion... (as
myself; 7 other Bahai temples exist in other parts of the world).
|
6/18, 6:40p
| 5.6M |
easy |
50:53 26:00|24:53 |
Karlsruhe, Germany. |
R7 |
Rudolf_Str.-Uni_K'he-Hagsfelder_Allee-Radweg_Waldstadt-ueber_Tulla4&back. Good, relaxed evening run
going by Schrebergaerten; first run for Saucony Ride 7. |
6/19, 6:50a
| 5.7M |
easy |
52:47 27:00|25:47 |
Karlsruhe |
DEF7 |
Rudolf_Str.-Uni_K'he-WW_kl_Kirche-Radweg_Nordstadt&back; surprisingly cool conditions;
took it easy! |
6/19, 3p |
110 minutes |
Major Walking |
5M |
Leine nach Freiburg, Germany. |
R7 |
... |
6/20, 9a |
95 minutes |
Major Walking |
3.5M |
Freiburg, Innenstadt |
R7 |
... |
6/21, 6:50a
| 7.5M |
easy |
1:12:36 37:00|35:36 |
Freiburg |
DEF7 |
T=56+; Breisgauer_Str-NE_entlang_Dreisam&back with water carrier; slightly
sore back! |
6/22, 2p |
130 minutes |
Major Walking |
5.5M |
Wuerzbug, Germany. |
R7 |
... |
6/23, 7:00a |
20.0M 15.6M |
easy |
2:32:11 (walked a few bad footing/uphill
sections totaling 1M) |
Hofheim, Germany
| DEF7 |
Blauer_Vogel-Blauer_Punkt-Sch_Y and back;
not a good run as I felt flat and somewhat tired; moreover, in today's run I had to backtrack a lot and
to cope with long uphill sections; was supposed to run 190 minutes today, but decided to cut
the run 40 minutes short; perhaps 52M= 38M_running+14M_walking in one week was too
much to handle for me! 82.7kilo.
6/24, 2:30p |
100 minutes |
Major Walking |
4M |
Roskilde, Denmark. |
R7 |
... |
6/27, 6:50a |
14.0M |
easy |
2:10:23 |
Roskilde, Denmark
| DEF7 |
On Regional Bikeroute
40 going 1M north-east then going the other direction (west)
going by the Roskilde habour along the water and then through fields and even
a dark forrest; about 5M of the run on (occasionally muddy) trails.
|
6/29, 6:30a |
10M |
easy |
1:40:31(35:27 24:30 (8:46-pace) 40:34(walked 15+5 minutes) |
RivOk
| WR16' |
T=79-82; H=96-88%; ran the second leg quite well, considering the weather change
and yesterday's 19h travel, but then felt completely exhausted and decided to
walk about half of the third leg of the run. 182.2p (gained 4 pound in Europe, but some might have been due to 31 hour day on
Saturday)
|
6/30, 6:05a |
5.2M |
easy |
52:12 (WA3;) |
Allen |
R7 |
T=78-79, H=94-90%, on traditional route.
| |
The Path to Austin
We., Nov. 20: 11M
Su., Nov. 24: 14M Terry Hershey Park
We., Nov. 27: 16M H-MemPa(3)-H
Sa., Nov. 30: 9.4M
Sa., Dec, 7: 10.2M Hike
Su., Dec. 8: 13M
Fr., Dec. 13: 18M Terry Hershey Park
Su., Dec. 15: ftl: 9x2min. f|s
Tu., Dec. 17: ftl: 15x1min. f|s
Sa., Dec. 21: 12K of Christmas Race
Tu., Dec. 24: 20.4M East Beach, Galveston
Th., Dec. 26: 10M
Sa., Dec. 28: 11M Hike
Su., Dec. 29: 15.5M John's Loooooooong Run West Houston
We., Jan. 1: 20.3M Town Lake Austin
Su., Jan. 5: t: 3M
Th., Jan. 9: 22M Terry Hershey Park
Sa., Jan 11: 6x800 f|s
Su., Jan. 12: 11M Hike
Tu., Jan. 14: 16x1min. f|s
Su., Jan. 19: Aramco Houston Half Marathon Race
Fr., Jan. 24: 6x800 f|s
Su., Jan. 26: 21M Terry Hershey Park
We., Jan. 29: 10x2min. f|s
Fr., Jan, 31: 17M H-MemPa(3.33)-H
Tu., Feb. 4: 7x800 f|s
Sa., Feb. 8: 10M Hike
Tu., Feb. 11: 15x1min. f|s
Su., Feb. 16: Freescale Austin Marathon
Shoes
SPC3:= Salomon Speedcross 3, pop green color; red with fell-like bottom,
size 11, trail running shoe god for hilly and wet trails, not so good for running on the road and
rocky(??) trails; bought on Sept. 20, 2011, first run Dec. 8, 2011.
PURFL:= Brooks PureFlow, size 11 medium, 110107 1D 499, light, low lying shoe
for tempo runs, pickups, and races; bought on November 3, 2012; 320.8M as off June 30, 2014; to
be retired on July 9, 2014.
WR16:= Mizuno Wave Rider 16, very loud egg yellow, 8KN-30227 410511.3X5R, size 11; bought
on January 11; first run on February 25, 2013; retired on March 10, 2014 with
479.9M.
DEF6:= Brooks Defyance 6 medium, white/silverish with traces of metallic blue, 110132 1D 456,
size 11; bought on March 7, 2013; first run on April 2, 2013; retired on February 11, 2014
with 472.0M.
WR16':= Mizuno Wave Rider 16, white top with red/black sole and inside,
8KN-30227 410511.3X5R, size 11; bought
on July 20, 2013; first run on August 12, 2013; 383.3M as off June 30, 2014.
LAU:= Brook Lunch medium size 11 110065 1D 041 in carribeansea blue; bought on Dec. 30,
2013; first run on Tuesday, January 7, 2014; 79.4M as off June 30, 2014.
DEF7:= Brooks Defyance 7 medium, width D, electric/silver/nightlife, 110155 1D 793,
size 11; bought on January 17, 2014; first run on March 8, 2014; 280.1M as of June 30, 2014.
R7:= Saucony Ride 7 medium, BLU/BLK/CTN, S20241-1,
size 11; bought on June 10, 2014; first run on June 18, 2014; 10.9M as off June 30, 2014.
Running Routes
Allen:=Allen
Park Way 4.75 miles loop; mildly rolling mostly on asphalt, also called Eleanor
Tinsley Park and Buffalo Bayou Trail
UH_DT:= going to
Sabine Bridge
and then continuing north east on a new
narrow bike path along Buffalo Bayou to the door steps of UH-Downtown and
back---a 5.5M run from where I live; the slightly longer route UH-DT2, returning via the Montrose foot bridge,
finishing on Clay is 5.9M, and UH_DT3 going back via the long, new bridge is 6.9M
UH_Allen:= 7.7M doing the Allen Parkway loop with a side trip to UH Downtown.
MemPa:=Memorial Park 2.93 miles
packed dirt trail loop
RiceHerm:=Rice University and Herrman Park
Loop
RiceBraes:=
BCRR Wednesday 6.57M Route going from Rice University to the Medical Center via
Braes Bayou turning of the bayou at Montclair(?) and then turning right/left into Swift/Stockton.
RivOk :=River Oaks Loop
RivOkAll := River Oaks Loop with Allen Park
Way Loop continuation
Hershey:= going through Terry
Hershey Park (TH-Park
Map) and also running on Barker Dam on the other side of Highway 6.
Blalock:=Starting from
Memorial Park or from Elenor Tisley Park going on Memorial towards Blalock and
back.
HoChi:= Ho Chi Minh
Trail south of Memorial Park, is a jungle-like trail going through dense
bushes and forrest with ups and down; however, the purple trail
(estimated length 1.93M) has very good footing and can even be used for speed
work.
H-Mem(Y)-H:= from home going to Memorial Park via Montrose/Pedestrian
Bridge, then doing X loops in Memorial Park and back the same way; 10M, 12.9M,
15.9M, 18.8M for 1, 2, 3, 4 Memorial Park loops.
TownL:=10.2M
loop around Town Lake in Austin
Shoal-Cr:=going down Shoalcreek in Austin
towards Town Lake usually starting at Northcross continuing east on Foster Kane
and then going south on Shoalcreek and back, running on the bike lane.
East Beach= Going from your
Galveston hotel via Seawall to the east end of Galveston Island, then following the 5.2M East Beach
Loop: south on Boddeker Drive, continuing on the beach going west for about a mile
connecting via Apffel Park Road going north then west and then north again back
to Seawall, possibly repeating this loop multiple times, and then running back
to your Galveston hotel, usually seeing a lot of fisherman and birds along Boddeker Road.
TM:= on treadmill
Yearly Summaries
Yearly Mileage: 1996:1511; 1997:1619; 1998: 1689;
1999:1877; 2000: 2125; 2001: 2157; 2002: 2392.5; 2003: 2101.0
Past Training Logs
Beginning 2000, Beginning 2001, Beginning 2002, Beginning 2003, Beginning 2004, Beginning 2005, End 1999, End 2000, End 2001, End 2002, End 2003, End 2010, Mid 1999, Mid 2000, Mid 2001, Mid 2002, Mid 2003, Mid 2004, Early 2010 , Late 2010, Early 2011, Late 2011, Late 2012, Early 2013,
Late 2013.
last updated: June 30, 2014.