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.