Christoph Eick's End 2001 Training Log

Christoph F. Eick's End 2001 Training Log ---
August 9 to December 16, 2001

Long Runs	Easy Runs	Marathon Pace	LT-Pace	10K-Pace	VO2-Pace	1M-Pace	Hills	Strength
7:50-8:50	7:40-8:50	7:20-7:00	6:30-6:50	6:15-6:25	6:10-5:50	5:15-5:30	Biking	Swimming

Day	Length	Type	Pace	Course	Shoe	Ef./Cond.	Comment
8/9	16M	cont	9:10 8:45 8:20 7:55	Tony Knowles Costal Trail, Anchorage (AK)	762	6/5	Nice trail along the water and through forrest seeing a lot a red berry and large leaf plants; T=64.
8/10	7M	cont	8:40	Chester Creek Trail, Anchorage (AK)	ALC	4/4	Not as nice as yesterday's trail; first run for ALC
8/12	9M	cont	8:50 7:50	Homer Split (AK)	762	5/4	Nice views of glaciers.
8/13	6M	cont	8:40 8:00	Seward to Lowell Point (AK)	ALC	4/3	T=59; very nice views of hills, glaciers, and the ocean going along the water on a pretty hard, dusty, grey dirt road.
8/15	6M	cont	8:45	Seward to Lowell Point (AK)	762	4/3	T=56
8/16	5.2M	cont	8:45	Allen	SN	3/8	More than 25 degrees warmer than last run.
8/17	10M	cont	8:50 8:35	2Allen	762	5/8
8/18	5.2M	cont	8:45	Allen	SN	3/7
8/20	7.1M	cont	8:55 8:15	AllenR	ALC	4/9	Hip slightly sore!
8/21	5.2M	cont	8:55	AllenR	SN	3/7
8/22	7.1M	cont	8:50	AllenR	SN	4/9
8/23	Injury Break:	2 rest days	Got off my office chair and felt a sudden lower back pain. Had serious problems for 36 hours touching my toes and making downward movements.
8/25	20min	Swimming
8/26	7.1M	cont	8:58	AllenR	762	4/9	Back still somewhat sore, but was happy that I encountered no problems finishing the run
8/27	7.1M	cont	9:05 8:40	AllenR	SN	4/6	After a lot of rain!
8/28	7.1M	cont	8:50	AllenR	762	4/6	On a rainy day.
8/29	5.2M	cont	8:55	Allen	SN	3/6	The rain continues...
8/31	10M	2M@MP	9:10 8:35 8:20 7:20	MemPa	762	5/7	Pretty good run on a damp evening in drizzel rain; outside of right ancle slightly sore.
Aug'01	156.0M	70min SWM
9/1	5M	cont	8:55 8:15	MemPa	ALC	5/9	Green house conditions at lunchtime.
9/2	6.1M	rec		Allen	SN	3/10	Ran at lunch time, and when the sun came out the temperature quickly rose above 88, and I decided to jog!
9/3	11M	cont	8:45	2Allen+	ALC	5/7	T=85-82; ran slowly but smoothly!
9/4	5.8M	cont	8:55	AllenR	SN	3/6	166/169p
9/5	2.6M	rec		Allen	762	2/9	Ran to pick up my car!
9/6	6.1M	2x2012@LT RE1:40	8:16 8:20 (6:38 pace)	Allen	MWP	5/8	Did fine in quite warm condition T=85-82
9/7	5.2M	rec		Allen	762	3/8	Speedwork the evening before.
9/8	7.1M	cont	8:58	AllenR	ALC	4/8	Somewhat sore.
9/9	5.2M	cont	8:36	Allen	SN	3/8	Speedwork the evening before.
9/10	16M	cont	9:00 8:25 8:50	MemPa	762	7/6	In quite good conditions on a day with quite "cold" NE wind; somewhat slowed at the end.
9/11	7M	4x[3:40hi JO3:10]	3:40 3:39 3:40 3:43	Allen	SN	5/8	First hill workout; last run for SN.
9/12	5.2M	cont	8:45	Allen	ALC	3/7	Speedwork the evening before.
9/14	6M	2.5M@T	7:04-pace	AllenR	GDST	5/6	flat in the early morning.
9/15	7.1M	cont	8:45	AllenR	ALC	4/8	165.5/168p
9/16	18M	cont	9:20 8:15 8:00 8:25 8:25 9:15	RivOk	762	7/6	Ran fine, except started to feel sore and slowed on the last 3 miles.
9/17	7.1M	cont	8:55 8:25	AllenR	ALC	4/8	33h after long run; still felt some back / hip soreness but after I ran 3.55M things relaxed.
9/18	6.6M	2x[10:hi] RE5:	5K eff. on uphill	Allen	ALC	4/8	Tough workout still being sore from running 25M the last 2 days.
9/19	5.2M	rec		AllenR	762	3/7	Looking forward to a rest day!
9/20	20min	Swimming
9/21	3.8M	cont	8:50	AllenR	762	2/7	166/168.5p
9/22	7M	cont	8:35 7:55	MemPa	ALC	4/6	After a lot of rain; moved speedwork to SU.
9/23	12.6M	25:easy; ftl: 8x3:f\|7:e	6:40(?) \| 8:40(?)	MemPa	GDST	6/7	Meyer-Rodgers Farlek (Greg Meyer indulged his running buddy Bill Rodgers who hated fartlek workouts to do this workout) --- did fine, except felt quite tired during the last repeat.
9/24	12W	Strength	10upbo 2abba
9/25	8.3M	5:f\|10:f\|5:f RE5:	5K-eff	AllenR	ALC	5/4	Sore quads; ran the 10min uphill really (too) hard trying to follow Jeff Eisele.
9/26	7.7M	cont	8:40	RiHerm	762	4/5	A different route on a nice evening.
9/28	20M	cont	9:30 9:15 8:50 8:50 8:30 8:50 8:45 8:35 8:55 8:35 8:40 8:05 7:55 7:50 8:20 8:25 8:25 8:20 8:00 7:30	MemPa	762	7/2	T=61-66, low hum; had problems getting going on a perfect day, but finished strongly.
9/30	10M	15x :45f\|:15s	6:35(?) \| 9:15 (?)	2Allen	GDST	5/3	Did not feel great, but did okay; outside upper left ankle somewhat sore!
Sept'01	201.7M	40min SWM
10/1	6.1M	cont	8:55	Allen	762	4/5	Not too fast today!
10/2	8M	[1: 2: 3: 5: 3: 2: 1:] h\|e	5K eff.	Allen	ALC	5/7	Not too fast after a "hard" last week; slightly sore left knee/IT-band.
10/3	8M	cont	8:45	RiHerm	762	4/5	Upper left ankle outside soreness returned; IT not as bad as expected!
10/5	4.1M	cont	8:50	Allen	ALC	3/7
10/6	13M	10M-Race	1:07:27 [33:52\|33:35] 4M@6:48 4M@6:44 2M@6:37	Brazosport	GDST	7/4	Did well considering the layoff and the lack of a taper; felt strong at the end; T=62 might have helped!
10/7	7.8M	cont	8:35	AllenR	ALC	4/4
10/7	12W	Strength	10upbo 2abba
10/8	10M	cont	9:05 8:55 8:50	MemPa	762	5/6	Ran quite slowly, being quite tired from the last week.
10/9	7.7M	3:f\|10:f\|3:f RE3:\|5:	5K-eff	AllenR	ALC	5/7	Flat!!
10/10	5.2M	rec		Allen	762	3/7	Beaten up from last night!
10/10	17W	Strength	13upbo 4abba
10/12	19M	cont	9:00 8:48	MemPa	762	7/8	T=70-71, high hum; right ankle, left calf and back/hip sore; bad long run: never felt good.
10/14	14M	cont_tr	8:10eff	Huntsville State Park	ALC	7/2	On outer loop with add-on at the end on a nice day; first decent run of the week!
10/15	7.1M	cont	8:48	AllenR	762	4/4	Not as sore as expected.
10/15	17W	Strength	13upbo 4abba
10/16	7M	8x225 WA1:\|RE1:	3K-eff	AllenR	ALC	5/7	Did okay considering all those long runs.
10/18	7.1M	rec		AllenR	762	4/2	164/166.5p --- not in the mood; mildly sore hip.
10/19	6M	cont	8:50 7:50	Seawall (Galv.)	SNC	5/6	Pretty good run, after hip and back felt sore for the last 48 hours.
10/21	15M	20K-Race	1:26:38 (6:57 6:56 6:55 6:54 6:58 6:55 6:54 6:57 7:08 7:09 7:01 6:54 ?) [43:05\|43:33]	Houston	GLDS	7/8	128/2300, 13/204a, at least 2 minutes slower than what I wanted to run; never felt really comfortable, even in the first half; also mentally flat to push the pace in the second half! T=66-69 H=80+
10/23	7M	8x200 JO200	39-42	RiceTr	MWP ALC	5/7	Surprisingly springy legs two days after the race.
10/25	11M	5M@MP	5M@8:15 6:48 6:58 7:05 7:07 7:02 8:30	MemPa	SNC	6/3	Better than anticipated: ran 15 seconds faster than marathon pace, after humidity dropped by 50%.
10/26	5.2M	rec		Allen	762	3/2	Beaten up from last night!
10/27	20M	cont	9:00 8:40 8:00 8:30	MemPa	ALC	7/2	Felt stiff the first half and sore the last four miles; did okay considering the demanding TH-ev. workout.
10/28	5.2M	rec		Allen	762	3/2
10/28	19W	Strength	13upbo 6abba
10/29	7.8M	cont	8:40	AllenR	SNC	4/4
10/30	8M	4x[4x400 RE1:] RE3:	88 89 87 89 86 89 86 88 86 87 85 83 85 82 82 79	RiceTR	MVP ALC	7/3	Fast --- got stronger near the end!
10/31	11M	cont	8:36	MemPa	762	7/6	Ran okay; looking for a restday after running 68 miles in 7 days!
Oct'01	220.3M	65W Strength
11/2	5.6M	rec		Allen	ALC	3/6	Legs didn't feel springy, and I decided to take it easy.
11/3	16.2M	10M-Race	first 7M@6:55-pace	Conroe	GDST	7/6	T=66-71 & high hum.; felt good at mile 6 being in 12th place closing in on the 11th and 10th place runner when the leading 25 runners were directed to take a wrong turn, leading to 1.8 additional miles for me. One minor error messed up the whole race for a lot of participants that might have enjoyed the race on a nicely rolling, somewhat demanding course, otherwise! Moreover, Mari McCain indulged me into a longer cool down and I ended up running four extra miles.
11/4	12.6M	cont_tr	8:30eff	Huntsville State Park	ALC	7/6	On outer loop; legs were not as dead as expected!
11/5	6.6M	cont	8:40	Allen	762	3/6	162.5p/164.5p --- finishing the 60-mile week.
11/5	21W	Strength	14upbo 7abba
11/6	7.5M	20x200 JO60	37-43; average 40.8	RiceTr	MVP	6/5	Did okay but not good; some stiffness / pain on the back of my left knee near the end of workout.
11/8	10.8M	4M@E-2M@T-2M@E-2M@T-1M@E	6:50 6:50 \| 6:53 6:42	MemPa	SNC	7/7	T=69 & hum=95+; back of left knee better; did fine on a warm and humid night.
11/9	5.2M	rec		Allen	ALC	3/5	Quite sore from last night's workout!
11/10	22M	3M@MP	3:04:49 [1:36:36 1:28:13] (9:28 9:18 8:55 8:40 8:50 8:49 8:36 8:06 8:52 8:16 8:41 8:18 8:21 8:15 8:13 8:29 7:42 7:16 7:24 8:29 8:16 7:22)	MemPa	762	7/4	T=57-63; felt beaten up the first 11 miles, but unexpectedly ran pretty well the second half on a day with a nice cool east wind; last 20 miler for 762!
11/11	6.1M	rec		Allen	ALC	3/4	Felt okay, but experienced a sore left calf muscle later in the afternoon.
11/11	21W	Strength	15upbo 6abba
11/12	8.3M	cont	9:11	AllenR	SNC	4/4	Decided to run slowly because of left calf problem; didn't think I could run 8.3 miles, but conditions somewhat got better in the second half of the run.
11/13	7.5M	4x1M RE2:	6:04 5:59 6:12 6:15	RiceTr	MVP	7/6	I thought just having 2min rest made this workout too hard; ran the second mile too fast & never recovered after that.
11/14	21W	Strength	15upbo 6abba
11/15	7M	cont	8:30	Allen	SNC	4/7	No problems on a humid morning.
11/17	9.5M	10K-Race	41:40(?) (6:53 6:24 6:30 6:41 6:39 7:15 1:18]	Dome Run	GDST	6/6	Bizarre; thought that 1M marker was off but never crossed my mind that the first mile was too long! Decided hearing my 3M split time that it was not my day... Course was at 0.196 miles too long!!
11/18	20M	cont	2:38:45 (2M@8:10 9M@7:45 4M@8:20 2M@8:35 3M@7:25)	RivOkAll	ALC	7/5	We started out too fast, didn't feel great in the middle part but finished strong; minor left IT-band and right thigh soreness during and after run.
11/19	23W	Strength	15upbo 8abba
11/20	10M	cont	8:20 7:55 8:40	MemPa	SNC	4/2	No problems! 163/165.5p
11/22	8M	5M-Race	31:37 (6:07 6:18 6:30 6:23 6:19) 6:19-pace	Sugld's Turkey Trot	GDST	6/6	T=63-65; hum=83% part. cloudy; finally, especially considering the conditions, I ran a good time --- slowed in the middle, but the finish was okay.
11/23	16.6M	cont	2:28(??)	TangArb	762	7/9	T=82-78; hum=96; ran with Hersch and Mari quite slowly in very "bad" conditions; 161/163p.
11/24	23W	Strength	15upbo 8abba
11/25	11.1M	5x1.25M@T RE1:40	8:19 8:19 8:18 8:23 8:15 (ZERO to ONE1/4 mile marker)	Allen	GDST	7/1	Fast this week in good conditions!
11/26	6.3M	rec		Allen	ALC	4/7
11/26	20W	Strength	15upbo 5abba
11/27	6.5M	10x300W100-RE5:-800	60 58 60 57 60 59 57 57 57 56 \| 2:47 (86\|81)	RiceTr	MVP	6/4	Last hard workout before WhiteRock!
11/28	23W	Strength	15upbo 8abba				Last strength workout in 2001!
11/29	11M	cont	8:15	MemPa	SNC	4/4	T=41. 162/164p
11/30	5.1M	rec		Allen	762	4/7	Some hip / lower back soreness.
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

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
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-November 30, 2001); 250 miles as of October 15, 2001; light, "minimal", somewhat stable shoe; mostly to be used for threshold-pace and marathon-pace runs.
SN := Adidas SuperNova (Feb. 5, 2001-September 11, 2001), 2000 model; retired at appox. 390 miles; mixture between a cushioned and a stability shoe; used for easy runs; occasionaly, for running at marathon and threshold pace.
SNC := Adidas SuperNova Classic(October 19, 2001-...), same as SN except green colors.
GDST := Asics Gel DS Trainer VI (April 7, 2001-...); size 11; 124 miles as of October 13, 2001; light weight training shoe for races and faster workouts.
762 := New Balance 762 (June 16-December 31, 2001); size 11 with purple/blue top; 362.5 miles as of November 30, 2001.
ALC := Mizuno Wave Alchemy (August 10, 2001-...); size 10.5; 207.8 miles as of November 30, 2001.

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
contSur := continuous unstructured 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 9:45 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

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.

Mileage Year 1999: 1877
Mileage Year 2000: 2123
Mileage Year 2001: 2110 (1993.5 on Nov. 30, 2001)

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.

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