Christoph Eick's End of 2000 Training Log

Christoph F. Eick's
New Millineum Training September 12, 2000 to January 15, 2001

Long Runs	Easy Runs	Marathon Pace	LT-Pace	10K-Pace	VO2-Pace	1M-Pace	Hills	Strength
7:50-8:50	7:45-8:45	7:20-7:00	6:30-6:50	6:15-6:25	6:10-5:50	5:15-5:25	Biking	Swimming

Day	Length	Type	Pace	Course	Shoe	Ef./Cond.	Comment
9/12	6M	hi: 5x3minRE2:	^^@5K	Allen	GLDS	6/9
9/13	8M	cont	8:36 8:33	MemPa	GCU2	5/8	168.4p; tough run in drizzel rain!
9/15	9M	contSt	8:36	TownL	762	5/9	on a hot evening!
9/16	27W	Strength	11upb 6abba 4leg 6hip	QSpot		3/-
9/17	16M	cont	2:09:24 [1:07:37 1:01:47]; 8:40 7:50 7:42; 78:32L.	TownLR	762	6/5	Good run in more favorable conditions!
9/18	5.2M	cont	8:50	Allen	GCU2	4/7	"True" Recovery Run!
9/18	20W	Strength	15upb 5abba	Home		3/-
9/19	7M	hi: 2F-1W-3F-2W-4F-3W-3F-2W-2F	5K\|walk	Allen	GLDS	5/9
9/20	10M	cont	8:15 8:03	2Allen	762	5/8
9/21	5.2M	cont	9:05	Allen	GCU2	3/8	still tired from ev. run!
9/22	10M	2M@E-2M@LT-2M@E-2M@LT-2M@E	7:09 7:17	MemPa	GLDS	6/6	T=80+hum; horrible: 25 sec. too slow! 167.1p
9/23	8.1M	cont	8:55	Allen	GCU2	4/10	T=91;H=64.
9/24	25min	Swimming				3/-
9/25	7.8M	cont	8:48	Allen	GCU2	4/2	not in the mood in good cond.!
9/25	20W	Strength	15upb 5abba	Home		3/-
9/26	8.2M	6x800hi RE1:\|5:	3:12 3:07 3:02 3:11 3:01 3:01	Allen	762	6/3	Finally, a good faster workout!
9/27	9M	cont	8:07 7:51	Allen	GCU2	4/4
9/29	7.1M	cont	8:40	Allen	762	4/3
9/29	5.2M	cont	7:57	Allen	MWP	3/5	2 runs this day!
9/30	5.2M	cont	8:20	AllenR	GCU2	4/6
Sept'00	196.0M	67W	75min SW
10/1	18M	4M@MP	8:35 7:35 7:05 7:50	RivOk	762	6/4
10/3	8.2M	hi: 3x6minRE3:	@5K	Allen	762	6/8	still tired from SU! Sore top of left foot!
10/4	9.1M	cont	8:18	Allen	GCU2	4/7
10/5	5.2M	cont	9:05	AllenR	GCU2	3/6	not recovered from ev.
10/6	9M	3M@MP	7:28	MemPa	MWP	6/10	Awful! H=80 T=80. 166.6p
10/8	10M	2M@E-2M@LT-2M@E- 2M@LT-2M@E	6:40 6:32	MemPa	GLDS	6/3	T=49&wdy; felt "easy"!
10/9	8.3M	cont	8:50	AllenR	GCU2	4/3	not in the mood!
10/9	20W	Strength	15upb 5abba	Home		3/-
10/10	8.2M	hi: 2x10minRE5:	^^@5K	Allen	762	6/5
10/11	9M	cont	8:50 8:20 7:40	MemPa	GCU2	4/4	168.0p: oh no!
10/13	3.8M	contSt	8:28	AllenR	MWP	2/6
10/14	13M	10M-Race	1:07:38 (6:35 6:46 6:50 6:42 6:47 6:47 6:59 6:49 6:41 6:37)	Brazosport	GLDS	8/7	T=73 & snny & hum; did okay considering the conditions and this being the first race after a layoff.
10/15	10M	cont	8:05	2AllenR	GCU2	5/7	recovered quickly from race!
10/16	20W	Strength	15upb 5abba	Home		3/-
10/17	7.5M	6x533hi WA3:	1:49 1:43 1:46 1:46 1:43 1:48	Allen	762	6/6	Running in the dark with beautiful lightings!
10/18	10M	cont	8:30 8:08	MemPa	GCU2	5/6	165.5p
10/20	9M	cont	8:36	MemPa	762	4/3
10/21	6.3M	cont	8:28	AllenR	GCU2	3/6	not feeling great!
10/22	12M	5M@MP	7:08\|8:00	RivOk	762	6/8
10/22	20W	Strength	15upb 5abba	Home		3/-
10/23	7.1M	cont	8:36	Allen	GCU2	4/6	rainy! somewhat beaten up!
10/24	7.5M	hi: 10x:85RE:90	^^@5K	Allen	762	6/7
10/25	7.3M	cont	8:32	AllenR	GCU2	4/7
10/27	5.6M	contSt	8:30	Allen	MWP	3/6	felt beaten up, and still sore!
10/29	15.3M	20K-Race	1:25:44 (6:41 6:51 6:47 6:48 6:49 6:56 6:54 6:51 6:59 7:10 7:12 6:57 2:40) [42:22\|43:22]	Houston	GLDS	7/9	74/1600, 7/158a, ran second half on tired legs! T=74-80 H=80+
10/29	20W	Strength	15upb 5abba	Home		3/-
10/31	6.1M	cont	9:10	Allen	762	4/6	Still beaten up from race: sore quads, right hip, and lower back!
Oct'00	205.5M	80W
11/1	5.5M	3200	12:00 [5:52\|6:08]	St. John's	ZOOM	5/8
11/2	5.2M	Jog	9:40	Allen	GCU2	4/6	Sore quads, right hip, and lower back again!
11/3	5.2M	cont	9:00	AllenR	GCU2	4/6	just running a little better: sore quads, right hip, and lower back! I am afraid I will have to cancel my 20M run on Saturday.
11/4	0M	--
11/5	19.3M	cont	2:39:39 (8:32 8:12 7:57)	STL's Forrest Park	762	6/4	ran with water carrier; back/hip was better although still somewhat sore (didn't get worse during run).
11/6	5.4M	cont	8:45	STL's Arch	GCU2	3/6
				Ran 9.4M less	than planned	due to	back & hip problems!
11/7	7.8M	cont	8:25	STL's Arch	762	4/3
11/8	7M	2x1600RE2:50-RE2:-4x800RE1:50	6:10 6:08 2:56 2:58 3:00 2:55	St. John's	ZOOM	5/3
11/10	8.1M	cont	8:40	Allen	GCU2	4/6	didn't feel like running faster; still same soreness as usual...
11/12	18M	25K-Race	1:48:42 [34:33 35:01 35:22 3:45]	Houston	GLDS	7/6	89/1700, 8/160a; had cold and tired legs in last 10M, T=68-74 H=70+.
11/14	7.3M	cont	8:45	VAN's Stanley Park	762	4/3
11/15	8.7M	cont	8:25	VAN's Stanley Park	GCU2	4/3
11/16	21M	cont	3:01:32 (8:47 8:30 8:38)	SEA's Burke-Gilman Trail	762	7/3	T=37-42; ran first 14M intentionally slow, but was supposed to run 8:00-pace on the last third, but was too tired --- perhaps 55 miles in 5 days was too much...
11/18	7M	cont	8:20	SEA's BG-trail	GCU2	4/3
11/19	12M	4M@E-2M@LT-3M@E- 2M@LT-1M@E	96:40 --- 7:01 6:53 \|\| 7:01 6:43	MemPa	762	6/3	166.2p; T=51; was 10 seconds per mile too slow, but was happy with the workout considering the 21-miler on TH, and the recent hip/soreness problems.
11/20	20W	Strength	15upb 5abba	Home		3/-
11/21	7.1M	cont	9:00	Allen	GCU2	4/4	Another not in the mood run also facing digestive problems.
11/22	7M	4x1600RE3:	6:05 6:00 6:07 6:11	St. John's	MWP	6/4	did fine for the first three, but felt very sluggish on the last one.
11/23	7.1M	cont	8:25	Allen	762	4/7	did fine only 17h after trackworkout.
11/24	8.1M	cont	9:10	Allen	GCU2	4/4	Not in the mood on wet and flooded Allen Parkway
11/24	7M	cont	8:22 7:38	MemPa	762	4/4	15M the "easy way"; flying on the second run in faverable cold and quite windy conditions feeling in sink with the elements.
11/26	12M	5x1M RE1:20	6:39 6:39 6:39 6:39 6:48	MemPa	MWP	6/4	163.4p; got dehydrated naer the end.
11/27	7.8M	cont	9:05	AllenR	GCU2	4/4	ran slowly -- beaten up from the previous week!
11/27	20W	Strength	15upb 5abba	Home		3/-
11/28	7.1M	ftl: 6x2:f\|s	6:55(?)\|easy	MemPa	762	5/7	164.2p; ran somewhat slowly on heavy legs
11/30	8.1M	cont	9:00	Allen	GCU2	4/4	sore and stiff!
Nov'00	209.8M	40W
12/2	3.8M	contSt	8:15	AllenR	762	3/2
12/3	21M	30K-Race	2:08:36 (6:57 7:07 6:52 6:50 7:07 6:50 6:45 7:11 7:17 6:49 6:51 6:44 6:56 6:42 6:42 6:55 6:52 6:42 4:18) [7:00\|6:48]	FirCol	MWP	8/3	34/1120; 6/126a. Time trial: missed 6:50-pace by 3.5 seconds but did okay considering the 6:48-pace on the second half, and delays resulting from having to pass 900+ lapped runners. Right hip felt much better than after the 20K and 25K race.
12/4	20W	Strength	15upb 5abba	Home		3/-
12/5	9M	cont	8:40	MemPa	762	4/2	165.4p. Recovered well from the 30K-Race!
12/6	6M	12x[300-J100-RE:3]	61-62	St. John's	ZOOM	5/3
12/7	5.2M	cont	9:00	Allen	GCU2	3/2	Do not seem to able to run faster than 9:00-pace the morning after an evening speed workout
12/7	7M	cont	8:35	MemPa	762	4/4	164.2p. Second run this day!
12/9	22M	cont	2:59:59 (8:48 8:49 8:29 8:42 8:17 8:26 8:40 8:01 8:17 8:12 7:44 7:46 7:51 7:43 7:49 8:00 8:04 8:09 8:09 7:59 8:10 7:42)	MemPa	762	7/5	T=56; thick fog first hour!
12/10	20W	Strength	15upb 5abba	Home		3/-
12/11	7.1M	cont	8:45	Allen	GCU2	4/4
12/12	8.1M	cont	9:05	Allen	762	4/4	Not in the mood!
12/13	7.7M	3x[1M-RE1:20]-RE5:-4x[800-RE1:]	6:13 6:09 6:10; 2:57 3:00 3:03 3:01	St. John's	ZOOM	7/3	did fine trying to keep up with two fast women in decent conditions.
12/14	20W	Strength	15upb 5abba	Home		3/-
12/15	10M	6M@MP	7:25 7:21 7:23 7:12 7:12 7:15	MemPa	MWP	6/5	164.8p; T=52, drizzel, foggy; still beaten up from workout 37 hours earlier.
12/16	7.1M	cont	8:22	Allen	GCU2	4/7
12/17	14.7M	cont	8:10	Wirt	762	6/3
12/18	5.2M	cont	9:20	AllenR	GCU2	3/4	sore left knee; got somewhat better during the run!
12/19	8M	cont	8:50 8:25	MemPa	762	4/2	164.5p; knee somewhat better, but still slightly sore.
12/19	20W	Strength	15upb 5abba	Home		3/-
12/20	6M	2400-RE5:-1600-RE3:-800	8:57 5:53 2:55	St. John's	MWP	6/3
12/21	27W	Strength	10upb 8arm 9abba	QSpot		3/-
12/22	20.2M	cont	2:58:45 [91:35\|87:10] 9:14 8:54 8:40 8:32	TownL	762	6/3	Legs not 100% recovered from WE-ev.!
12/23	27W	Strength	4hip 6arm 7abba 10upb	QSpot		3/-	Why are my inner thighs that sore in these days?
12/24	6.8M	cont		AllenR	GCU2	4/7	T=48; in hard rain over water!
12/25	9M	4M@MP	7:10	MemPa	MWP	6/4	Feeling "tired" the last 5 days, was not able to run threshold pace; had to settle for marathon pace.
12/26	5.2M	cont	9:15	AllenR	762	3/3	Still struggeling with an unknown enemy that weakens my system.
12/27	6.8M	cont	8:50	AllenR	GCU2	4/5	Another very wet run!
12/28	9M	4x2400RE2:	6:48 6:38 6:52 6:49	MemPa	MWP	6/2	164.5p.
12/29	6.3M	cont		Central Park	762	4/5	mostly jogging!
12/31	7.8M	4M-Race	28:14 (6:58 7:09 7:09 6:58)	Midnight Run	MWP	6/7	T=22 with 15mph wind; never got warmed up and at second mile became worried that my right index finger would freeze off!
Dec'00	210.0M	114W
Year	2000:	2123 miles
1/2	10.2M	cont	8:45	Central Park	762	4/5	T=30; ran with water carrier!
1/3	8.2M	cont	7:57	Central Park	762	4/4	Ran the 6.0273M mildly rolling "big outer" loop (see Central Park Map) in 48:02!
1/5	7M	3x2400RE2:	6:38 6:43 6:44	MemPa	MWP	6/4
1/7	12M	cont	8:08	HouMa	762	5/6	Sore Back!
1/9	5.2M	cont	8:42	AllenR	GCU2	6/2
1/10	5.2M	ftl:5x2:f\|s	30K-eff	AllenR	762	5/4
1/13	3.6M	cont	8:30	Allen	GCU2	2/2
1/14	18M	Marathon	DNF (7:08 7:03 7:09 7:05 7:20 7:13 7:20 7:17 7:18 7:22 7:25 7:33 7:44 7:22 7:50)	COMPAC	MWP	9/4	lower back pain starting mile 2; could not run anymore in "good" form starting mile 12; dropped out at 15.4, but had to walk 7 miles back to the finish line. In Fall 2000, I had the best endurance of my life and good training plan but my body did not cooperate (getting sick and very sore in November and in the last 3.5 weeks) to run a 3:05.

Paces usually exclude the first mile, and warm-up and cool-down in the case of threshold-pace or marathon-pace runs.

Courses

MemPa:= Memorial Park 2.9 miles dirt loop
Allen := Allen Park Way 4.75 miles loop; somewhat rolling mostly on asphalt; counterclockwise.
AllenR := Allen Park Way loop clockwise
Sabine := Memoral Park Tennis Center to Sabine Bridge Loop
RiceLo := Rice University Loop
RiHerm := Rice University and Herrman Park Loop
RivOk := River Oaks
RiBraes := Starting at Rice University going along Braes Bayou, and then returning to Rice via Medical Center.
RiceTr := Track at Rice University
St. John's:= St. John's High School Track
HoChiE := HoChiMinh trail going in east direction leaving the trail towards Allen Park Way(mildly rolling)
Conroe := hilly 12M loop in Conroe near I-45 exit 88.
TownL := 10.1M loop arround Town Lake in Austin

The Fleet

ZOOM := Nike Zoom Air Elite (November 9, 1999-...); light weight training shoe; used for trackwork and for running races up to half marathon distance.
GLDS := Gel Lyte DS (Feb. 23, 2000-...); light weight training shoe; to be used for speedwork and races.
GCU2 := Asics Gel Cumulus 2 (June 19, 2000-February 18, 2001); very cushioned not too stable shoe, mostly to be used for easy running, and for running when feeling sore. 350 miles as of Jan 15, 01.
762 := New Balance 762 (Aug. 27, 2000-January 15, 2001); stability shoe, used for easy runs including long runs, and, rarely, for slower speed workouts. 385 miles as of Jan 15, 01.
MWP := Mizuno Wave Precision (Sept. 29, 2000-); light, "minimal", somewhat stable shoe; mostly to be used for threshold-pace and marathon-pace runs.

Meaning of Short Terms

21W := 21 sets of strength training (various exercises) each set consisting of 12 repetitions; usually includes 4-5 minutes biking on stationary bike.
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
ftl := Fartlek 7ftl means that the 7M run contains a 40 minutes segment of Fartlek with 20 minutes of fast running (typically 5x2slow|fast + 2x5slow|fast or 7x[3fast|2slow])
sl := slow speed during fartlek
fa := fast speed (during fartlek workout); typically 5K-pace (3K-pace if duration of fast segment is 1 minute or less; 15K-pace if duration is 10 minutes or longer...)
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
contTr := continuous trail run
cont_hi := continuous run on a hilly course
cr := "cross-country"-style workout, running mostly on grass following a rolling or mildly rolling course
hisp := speedwork on hills
sn := (slow) running on ice or snow

Summary Year 2000 Training

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

Weekly Mileage 1999: 42.0 January, 32.8 February, 42.3 March, 32.9 April, 40.2 May, 37.7 June, 38.2 July, 25.0 August, 28.2 September, 38.8 October, 36.9 November, 36.5 December.
Year 1999 total: 1877 miles

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.

Mileage first half 2000: 1078
Mileage second half 2000: 1045
Expected Mileage 2000: 2123

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.

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