Christoph F. Eick's End 2003 Training Log ---
August 25, 2003
to January 4, 2004
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 |
Biking |
Swimming |
Day |
Length |
Type |
Pace |
Course |
Shoe |
Ef./Cond. |
Comment |
8/24 |
18M |
cont |
2:36:20 (9:45 8:05 8:35 8:20) |
RivOk |
BSNC |
5/8 |
T=77-75-80 H=94-89%. |
8/25 |
5.3M |
rec |
|
Allen |
ADR |
3/7 |
Pretty much beaten up after yesterday's
long run in the heat. |
8/26 |
7M |
12x400 RE1:30 |
87-90 |
StTo |
GLDS |
6/8 |
168.5p; tough running on the first track workout
after 4 months. |
8/27 |
11M |
cont |
9:20 8:55 8:40 |
MemPa |
BSNC |
5/7 |
Not easy after the yesterday's
speed workout; T=79-77 H=95-89%; 170.5p. |
8/29 |
9.3M |
t: 3x2000 RE1:40 |
paces: 7:02 7:02 7:27 |
Allen |
GLDS |
5/8 |
started at 7:20a and it was already "too warm"; was supposed to
run 6:50-7:00 pace; bonked on the 3rd repeat. |
8/30 |
6.3M |
rec |
|
Allen |
BSNC |
3/7 |
Beaten up. |
8/31 |
15M |
cont |
2:06:40 (8:55 8:35 8:25 8:30 7:50) |
RivOk |
ADR |
5/6 |
Drizzling --- I am so tired of running in the
August sun that I really enjoyed running in the rain; T=75-76 H=100%.
Ran better than expected; the only decent run of the week! |
Aug'03
| 196.6M
|
9/1 |
6.3M |
rec |
|
Allen |
BSNC |
3/5 |
After a lot of rain. |
9/2 |
7.1M |
7x800 RE2:30 |
3:01 2:58 3:01 3:02 3:05 3:12 3:18 |
StTo |
GLDS |
6/8 |
T=77;H=100%; cratered pretty badly after 5 repeats; about
15sec/mile slower than last year ---
might take me 3 weeks longer to get back into shape
based on this workout. |
9/3 |
11M |
cont |
9:15 9:10 8:40 |
MemPa |
764 |
5/7 |
Same as last week; first run for 764; T=79-77, H=86%; 167.5p. |
9/5 |
6.3M |
t: 2.5M |
7:05-pace |
Allen |
GLDS |
5/6 |
T=72; H=100%; decide not to "kill myself" that morning. |
9/6 |
6.4M |
rec |
|
AllenR |
764 |
4/4 |
First time since months running over the
Shepard Bridge. |
9/7 |
20M |
cont |
3:05:20 (9:45 9:25 8:25 8:30) |
Blalock |
BSNC |
5/5 |
T=65-70 H=85-75%; was not feeling well stomach-wise
and ran quite slowly; picked up the pace after 9 miles, fell on mile
13: bloody knee but likely not bruised, and bruised left
pinky finger. |
9/9 |
8M |
4x1M RE3: |
6:21 6:15 6:17 6:17 |
StTo |
GLDS |
6/8 |
T=72;H=94%; ran okay, although conservatively after last
week's disasterous track workout and the 20-Miler on Sunday; probably,
could have run 6:10-pace on that day, especially after
the rest day; 170.0p. |
9/10 |
12M |
rec |
9:25 |
MemPa |
764 |
5/8 |
Slowest longer run in the last 2 months, after yesterday's
mile repeats; T=76; H=100%. |
9/11 |
5.8M |
rec |
|
Allen |
ADR |
3/7 |
167.5p. |
9/13 |
7.2M |
HD 5K-Race |
20:09 (6:29 6:34 6:26 :40) |
Sugarland |
LDST7 |
5/6 |
Looking for a new way to spice up my tempo runs.
T=70-72; H=86%; took wrong turn; official time
was 20:22; course was somewhat slow; was supposed to run between
6:20 and 6:25 pace... |
9/14 |
6.8M |
rec |
|
Allen |
764 |
4/7 |
Tired! |
9/15 |
7.1M |
cont |
8:45 |
AllenR |
ADR |
4/7 |
Ran okay! |
9/16 |
7.6M |
12x200RE:50 RE5: 1x800 |
43-40; 2:42 |
StTo |
MWM |
6/7 |
Saved myself for the 800. |
9/17 |
11M |
cont |
9:35 9:15 8:45 |
MemPa |
BSNC |
5/6 |
|
9/19 |
8.1M |
cont |
4M@7:48 |
AllenR |
ADR |
4/5 |
Decided to cancel the tempo run, because I
felt somewhat tired the last 3 days. |
9/20 |
5.2M |
rec |
|
Allen |
BSNC |
4/5 |
|
9/21 |
6M |
cont |
9:15 8:40 |
MemPa |
764 |
5/7 |
In heavy rain; was supposed to run 15M but stopped after
6 miles --- probably, will have to settle for a slow
Columbus marathon. |
9/22 |
7.1M |
rec |
|
Allen |
BSNC |
4/5 |
Due to tiredness the last 2 weeks, too much work, and
due to a lack of motivation to do hard speed workouts, I decided
to signficantly reduce my training until
beginning of November 2003. 169p. Overslept and missed
the 9/23 speed workout, following
the trend... |
9/24 |
11M |
2x [3M-2M@mp]-1M |
7:32 7:25; 7:16 7:09 |
MemPa |
MWM |
5/7 |
On a somewhat warm day, was not fast but somewhat
enjoyed the workout. |
9/25 |
6.1M |
rec |
|
AllenR |
764 |
4/7 |
|
9/26 |
6.5M |
3M@M/T
| 7:07 7:06 7:15^ |
Allen |
GLDS |
5/7 |
ZERO to THREE; 169p. |
9/27 |
5.2M |
rec |
|
AllenR |
764 |
4/7 |
|
9/28 |
20.2M |
cont |
3:05:01 (9:45 9:10 8:45 8:30) |
Blalock |
ADR |
5/6 |
T=71-70 H=80-70%; felt quite badly yesterday (mixture
of hyper and tired) and was not sure, if I could do this run today, but
did not have any problems finishing it on a warm day with
very low humidity, although
I ran slowly. Had problems with footing running the first 7 miles in the
dark; finished okay running the last 2 miles at 8:17-pace. |
9/30 |
5.9M |
rec |
|
Allen |
BSNC |
3/3 |
Not in the mood for the 6a track workout! |
Sept'03
| 203.9M
|
10/1 |
11M |
2x [3M-2M@mp]-1M |
7:28 6:56; 7:11 6:54 |
MemPa |
GLDS |
5/4 |
T=61-63; H=70%. |
10/2 |
5.9M |
rec |
|
Allen |
764 |
3/4 |
Too much wine yesterday! |
10/3 |
6.1M |
contSt |
|
Allen |
BSNC |
4/4 |
|
10/5 |
14.2M |
10M-Race |
1:10:32 (6:51 7:02 7:04 7:13 7:16
7:04 7:07 7:15 6:56 6:51) |
UH Clearlake |
LDST7 |
6/7 |
T=70-72; H=96+% and foggy; ran conversatively in
bad conditions, after not feeling well the last week also
doing little speedwork the last 3 weeks --- was happy
to finish without major problems... |
10/7 |
6.1M |
rec |
|
Allen |
764 |
3/4 |
|
10/9 |
11M |
rec |
9:00 9:40 |
MemPa |
ADR |
5/8 |
Felt quite beaten up in quite bad conditions; T=72+
H=100%. |
10/10 |
5.1M |
rec |
|
Allen |
BSNC |
3/4 |
Through a lot of mud after a lot of rain. |
10/12 |
10M |
cont |
8:32 8:18 |
2Allen |
ADR |
4/7 |
Due to digestive problems the day before, decided
to postpone the 20-miler. Ran okay at lunch time in T=81 H=77% but
with some wind. End of a "relaxing" 32-mile week with no
speedwork. |
10/13 |
5.9M |
rec |
|
Allen |
764 |
3/5 |
167.5p. |
10/15 |
11M |
rec |
9:20 8:50 |
MemPa |
BSNC |
5/4 |
|
10/16 |
7.1M |
cont. |
9:00 8:25 |
Allen |
ADR |
4/6 |
First after work afternoon run! |
10/18 |
19M |
cont |
2:55:15 (9:35 8:40) |
Blalock |
BSNC |
5/3 |
T=59+; low humidity and somewhat windy; with water
carrier; as usual
slow in the dark; on the way back could not run on the road most
of the time because of too much traffic; last mile in 8:08-pace.
167.5p. |
10/20 |
6.1M |
6x1: f|s |
|
Allen |
ADR |
3/6 |
|
10/22 |
5M |
rec |
9:20 8:50 |
MemPa |
BSNC |
5/4 |
Somewhat hurt my right ankle. |
10/23 |
5.9M |
rec |
|
Allen |
764 |
3/5 |
Could run, but ankle is not too good; 167.5p. |
10/24 |
7.1M |
1.5M@7:30 |
|
AllenR |
BSNC |
5/4 |
|
10/26 |
10M |
cont |
8:40 8:20 |
2Allen |
ADR |
5/5 |
|
10/27 |
7.1M |
cont |
8:55 |
Allen |
764 |
4/4 |
|
10/29 |
5.2M |
cont |
8:50 |
Allen |
BSNC |
3/7 |
Couldn't run in the morning, because of car
problems. Right ankle still somewhat sore! |
10/31 |
5.9M |
cont |
8:50 |
Allen |
764 |
3/7 |
Canceled TH evening 11M run due to rain (preferred getting
chinese food over running in the dark and rain) and general
laziness. |
Oct'03
| 164.7M
|
11/1 |
6M |
rec |
9:20 |
AllenR |
ADR |
3/7 |
Postponed 20M-run by a week. Everybody was
participating in the "Walk for Love" that morning. |
11/3 |
5.9M |
cont |
9:10 8:30 |
Allen |
764 |
3/4 |
167.5p. |
11/5 |
11M |
cont |
9:00 8:25 |
MemPa |
BSNC |
5/3 |
|
11/7 |
5.2M |
6x1: f|s |
|
Allen |
ADR |
3/6 |
|
11/8 |
18M |
cont |
2:29:00 (8:20 8:12) |
MemPa |
BSNC |
5/3 |
Decided to run at 12:30p on a somewhat cool
and cloudy day; T=63 and somewhat windy; ran with quire sore
right shoulder (rotator cuff?) that felt okay during
the run but quite miserable after the run. |
11/10 |
5.9M |
cont |
8:50 |
Allen |
764 |
3/7 |
|
11/12 |
12.5M |
rec |
9:20 9:20 8:50 |
MemPa |
ADR 764 |
5/8 |
Not in the mood at T=70 at 6a; had to run
2.5 extra miles to pick up my car! |
11/14 |
0M |
|
|
|
|
|
Was supposed to run 9M at 6:30a; decided to watch the Bermuda Bowl
of the
Bridge World Championchips (US vs. Italy) instead. |
11/15 |
8M |
9:00 8:35 |
|
Capano Bay Bridge to Fulton (TX) |
BSNC |
3/6 |
On a warm day; it was getting quite dark at 5:45p in
Fulton TX |
11/17 |
7.1M |
|
|
Allen |
BSNC |
3/6 |
|
11/19 |
4.5M |
rec |
|
Melbourne |
764 |
3/6 |
at night |
11/20 |
6M |
|
|
Melbourne |
ADR |
|
|
11/21 |
5.5M |
|
|
Melbourne |
764 |
|
|
11/23 |
6M |
|
|
Melbourne |
ADR |
|
167.5p |
11/25 |
5.2M |
|
|
Allen |
BSNC |
|
|
11/26 |
5.9M |
|
|
Allen |
764 |
|
|
11/27 |
8.8M |
trail |
|
HoChi Minh |
BSNC |
|
90 minutes through a lot of mudd; fell three times. |
11/29 |
5.2M |
|
|
Allen |
764 |
|
167.5p |
11/30 |
7.1M |
|
|
Allen |
ADR |
|
|
Nov'03
| 136.6M
|
12/1 |
8M |
|
|
MemPa |
764 |
|
|
12/4 |
6.1M |
|
|
Allen |
ADR |
|
|
12/5 |
5.2M |
|
|
Allen |
BSNC |
|
|
12/6 |
14M |
cont |
9:10 8:45 8:30 |
Allen |
ADR |
|
|
12/9 |
5.9M |
cont |
8:50 |
Allen |
764 |
|
|
12/10 |
6.1M |
rec |
|
Allen |
BSNC |
|
|
12/12 |
5.9M |
cont |
8:50 8:25 |
Allen |
764 |
|
169p |
12/13 |
16M |
cont |
2:10:41 (8:40 8:30 8:40 8:21 8:24 8:37 7:55 8:13
7:59 8:22 7:55 8:10 7:54 7:50 7:41 7:30) |
MemPa |
ADR |
5/3 |
T=50-48 with a quite cold north wind. Considering
the lack of training I ran very well today! |
12/15 |
5.2M |
rec |
|
Allen |
764 |
|
170.5p |
12/18 |
5.9M |
rec |
|
Allen |
ADR |
|
|
12/19 |
6.1M |
cont |
8:30 |
Allen |
BSNC |
|
Rare 4:30p late afternoon run. |
|
12/20 |
19M |
cont |
2:43:34 (9:05 9:09 8:51 8:49 8:47 8:50 8:37 8:31 8:31
8:17 8:21 8:22 8:17 8:23 8:25 8:12 8:40 8:31 8:36) |
MemPa |
764 |
6/5 |
Another lunch 1p-start run; T=62; felt quite tired and sore
at the end but did not slow down too much. |
12/21 |
13W |
Str. |
9upb 4abba |
|
|
|
|
12/22 |
5.2M |
rec |
|
Allen |
764 |
3/7 |
Felt somewhat sore on a very warm lunchtime run. |
12/23 |
5.9M |
rec |
|
Allen |
ADR |
4/4 |
Not in the mood! 169.5p. |
12/24 |
14M |
8M-3x[1M@T-1M@E) |
6:50 6:45 6:42 |
MemPA |
MWM |
5/5 |
pretty good workout after 10 "speedless" weeks! T=59-61;
medium humidity. |
12/25 |
6.6M |
cont |
9:05 |
ABQ Rio Grande |
764 |
4/6 |
In ABQ --- Central to Rio Grande going down Tingley
Beach |
12/27 |
5.8+1M |
cont |
9:40 --- last 2 miles at 8:25 |
Down Mount Taylor (NM) |
764 |
4/6 |
Going down NM 547 starting at mile 11 towards
Grants NM --- too much snow on the top; T=25-30 with a
very cold strong wind. |
12/28 |
6.8 |
cont |
8:55 8:20 |
Gallup (NM) |
764 |
4/6 |
Going on Route 66; started at 8a and the
temperature was -2! |
12/30 |
20.3M |
cont |
3:03:38 [1:33:23 1:28:15; 9:22 8:40 pace] (18:21 12:04
27:15 29:34 8:07 7:50 28:07
25:46 11:58 14:32). |
ABQ Paseo del Bosque |
764 |
6/5 |
Central@8-Biopark-I40-Montano-Paseo del Norte-Alameda going
8.4 miles north along Rio Grande and
back --- saw a Bald Eagle. T=26-39 with
water carrier; felt too warm on the last hour. |
Dec'03
| 169.1M
|
Year 2003
| 2101.0M
|
1/1 |
5.3M |
trail |
|
HoChi Minh |
BSNC |
|
Blair Witch and Purple. Last run for BSNC. 169p. |
1/2 |
9M |
2x[2M@E-2M@MP]-1M@E |
7:41-7:07 7:33-7:15 |
MemPa |
MWM |
5/7 |
T=70+ drizzel and high hum.; was somewhat slow in "bad"
conditions. |
1/3 |
5.2M |
rec |
|
Allen |
SNC04 |
3/7 |
Beaten up from yesterday's workout. First run for SNC04! |
1/4 |
10M |
rec |
9:20 |
2Allen |
ADR |
4/4 |
Too much alcohol the night before. |
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).
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
GLDS := Asics Gel DS
Trainer VII (October 1, 2002-October 17, 2003); size 11;
light weight training shoe for races and faster workouts; 306.0 miles
as of October 5, 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; 53.8M as of December 31, 2003.
MWM := Mizuno Wave
Maverick (Dec. 3, 2002-...); size 11;
light weight training shoe for races and faster workouts; 218.2 miles as
of December 31, 2003.
BSNC := Adidas SuperNova Classic
(May 26, 2003-January 1, 2004), 2000 model but with black colors, retired
with 494.8 miles .
ADR := Brooks Adrenaline GTS4 (June 22, 2003-...), size 11,
somewhat heavy stability but not too bad for running at 10K-pace or slower,
325.6 miles as of December 31, 2003.
764 := "Last" Balance 764 (September 3, 2003-...),
size 11, somewhat heavy stability shoe for "slow" mileage, was supposed to be taken out
of the rotation, but for $45, I couldn't resist to buy the shoe again; 53.5 miles
as of Sept. 30, 2003.
SNC04 := Adidas SuperNova Classic
(January 3, 2004-...), 2000 model but with black colors.
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
Summaries
Yearly Mileage: 1996:1511; 1997:1619; 1998: 1689;
1999: 1877; 2000: 2125; 2001: 2157; 2002: 2392.5; 2003: 2101.0
Monthly Mileage 2003: 165.9 miles January, 88.9 miles February,
217.9 miles March; 189.5 miles April; 158.8 miles May; 215.3 miles June;
195.0 miles July; 196.6 miles August; 203.9 miles September; 164.7 miles October;
136.6 miles November; 169.1 miles December.
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.
last updated: January 12, 2004.