Christoph F. Eick's Training Log ---
July 7, 2010 to January 31,
2011
Long Runs |
Easy Runs |
Marathon Pace |
LT-Pace |
10K-Pace |
VO2-Pace |
1M-Pace |
Hills |
Strength |
8:15-9:50 |
8:20-10:10 |
7:45-8:30 |
7:15-7:40 |
7:10-7:35 |
6:55-7:15 |
6:35-6:55 |
Trails |
Swimming |
Day |
Length |
Type |
Pace |
Course |
Shoe |
Ef./Cond. |
Comment |
5/21 8a
| 27M
| Fargo Marathon |
NO FN LN DIVISION CITY STATE OVERALL DIVPL SEXPL 10K 13.1 20 M LAST 10K TIME PACE
500 Christoph Eick M5559 Houston TX 595 19/73 462/1126 51:05 1:48:41 2:51:40 1:03:34 3:55:14 8:59
|
7/7 6a |
5.2M |
easy |
9:45 |
Allen |
2150 |
3/8 |
Felt good to run again! 169.4 |
7/9 6:30a |
6.1M |
easy |
10:10 |
Allen |
ADR09 |
2/8 |
Too many moscitoes after the rain on a slippery course |
7/10 6:30a |
5M |
easy |
10:25 10:05 10:05 9:35 8:47 |
MemPa |
2150 |
3/7 |
|
7/11 6:30a |
10M |
easy |
89:39 (32:44 24:14 ... 8:25(last mile)) |
RivOk |
ADR09 |
6/7 |
Great run considering the layoff! T=77-80 H=94-85% |
7/13 7a |
5.9M |
easy |
9:45 |
Allen |
2150 |
2/8 |
Too many moscitoes after the rain on a slippery course |
7/14 7a |
30min |
swim |
|
|
|
|
170.4 142-89-48 |
7/15 7a |
6M |
easy |
10:15 9:55 9:55 9:05 8:50 9:25 |
MemPA |
ADR09 |
3/8 |
T=79+. Did not feel good (digestion?) and shortend run by 3
miles |
7/16 7a |
35min |
swim |
|
|
|
|
171.4 131-83-49 |
7/17 7a |
5.2M |
very easy |
10:10 9:15 |
Allen |
2150 |
2/8 |
| |
7/18 6:30a |
10M |
4M at 30k |
87:34 (32:37(+:-20)-22:23-32:33; 8:40 8:40 8:30 8:10 7:57 7:50 8:10
slow 8:47) |
RivOk |
LUN10 |
7/8 |
Tried to keep up with the fast Elisabeth; walked 3 minutes during
miles 8 and 9! 171.6 137-83-54 |
7/19 7p |
40min |
swim |
|
|
|
|
| |
7/21 6:30a |
9M |
very easy |
10:30 9:55 9:55 9:40 10:00 9:40 9:30 9:20 9:20 |
Allen |
ADR09 |
2/8 |
Never felt like running faster feeling somewhat tight. Should do more
streching! 142-89-48 171.4 |
7/22 11a |
45min |
swim |
|
|
|
|
| |
7/23 7:30p |
5.2M |
easy |
9:45p |
Allen |
2150 |
2/9 |
T=87-85 H=66-70%. 128-77-45 170.4 |
7/25 6:30a |
12M |
m: 3M |
1:45:12(8:46-pace; 42:47-22:24-22:04(2.4M)-9:18(1M)-8:32(1M)) |
RivOk |
LUN10 |
4/7 |
T=77-79, H=79%. Running quite different paces starting out in 9:15
pace, running the second leg in 8:00 pace trying to keep up with Paul
Schultz. |
7/26 7p |
40min |
swim |
|
|
|
|
| |
7/28 8a |
7.7M |
very easy |
1:09:12 (9:10-pace) |
NORivFr |
2150 |
3/9 |
Going along the New Orleans River Front to the east and then through a
somewhat deserted industrial area in quite tough condiditions due to the
late start! |
7/30 7:30a |
5.4M |
easy |
47:07 (8:45-pace) |
NO |
LAU10 |
2/8 |
Going west on Tsouloapas ending up on a wharf. |
7/31 6:30a |
13M |
easy |
1:56:41 (49:04-18:20(Loop-49:17; 8:58-pace) |
NO_AudPk |
2150 |
4/9 |
Double_Tree-Audobon_Park-Loop-and_back with water carrier in quite
warm and humid conditions. |
8/2 7a |
5.2M |
easy |
|
Allen |
ADR09 |
2/8 |
|
8/4 7a |
5.9M |
easy |
|
Allen |
ADR09 |
2/8 |
Cancelled planned faster running workout, due to bad allergies |
8/7 7:30a |
5.9M |
easy |
9::05 |
Allen |
2150 |
2/9 |
|
8/8 6:30a |
10M |
easy |
1:35:12(ran second leg in 8:20 pace) |
RivOk |
LUN10 |
4/7 |
T=79+, H=85%+. Struggling with allergies the whole week; ran the
second leg too fast trying to keep up with Elisabeth and had to walk
3x3min near the end---felt like I would get a heat stroke otherwise.
|
8/10 7a |
5.5M |
easy |
8:55 |
Allen |
2150 |
2/8 |
168.5p |
8/11 6:10a! |
6.7M |
5x800 f|s |
no watch! |
MemPa |
ADR09' |
4/9 |
Felt miserable in quite warm conditions after running 2 800's but then
ran okay after eating a GU! |
8/13 |
14.7M |
easy |
2:16:16 (To 8: 57:07; 8-Eldr: 45:40; 6-HQ: 16:06) |
Hershey |
LAU10 |
5/9 |
T=79+ H=87%-; toughed it out on a 96-high day; walked 2x3min. on miles
13 and 14, but ran last mile in 8:55-pace, not feeling too exhausted!
time! |
8/14 7:30a |
5M |
easy |
8:55 |
Allen |
2150 |
2/8 |
|
8/15 9p |
30min |
swim |
|
|
|
|
| |
8/17 7a |
5.5M |
easy |
|
Allen |
2150 |
2/8 |
169p 140-83-48 |
8/18 6:30a |
6.7M |
5x800 f|s |
4:15 4:12 4:09 4:15 4:00 |
MemPa |
ADR09 |
4/9 |
T=81+ H=88-78%; still having problems with running faster in this
heat. |
8/19 7a |
30min |
swim |
|
|
|
|
| |
8/20 6:20a |
15.8M? |
easy |
2:25:19 |
TownL |
2150 |
6/8 |
In Austin: T=79-82, H=89-78, some decent 12m/h wind the last 75
minutes! Ran poorly, and did not feel good at all the first hour, also due
to digestive problems and almost quit---strangely, ran kind of okay the
last 7 miles also help by a cool headwind the last 5 miles: in summary, a
stange, but successful run. Last Long Run for 2150. Course:
MOPAC-Northside-Pedestian-Bridge_crossing_to_SouthSide-I35_via_LonghornBr
with the last 7.5M running the normal clockwise TownLake loop; never did a
Town Lake long run in Austin in such warm conditions!! |
8/22 7a |
5.8M |
easy |
|
Shoul_Cr |
LUN10 |
3/8 |
Anderson down Shoal Creek to 2222! |
8/23 7a |
6.2M |
easy |
9:05 |
Allen |
ADR'09 |
2/8 |
171p; 132-82-50 |
8/25 7p |
5.5M |
very easy |
9:20 |
Allen |
2150 |
3/10 |
In Arizona-style heat: T=90-88 but H=35%, ran okay considering the
unusual conditions; by far the hottest temperature I ran in since a long
time. 169.4p; 142-87-48 |
8/28 7a |
6.2M |
easy |
8:55 |
Allen |
ADR'09 |
2/7 |
Unusually good conditions; 74 and low humidity! |
8/29 6:30a |
11M |
t: 3M |
34:10-22:12(GasSt-RoseG)-?-?; miles 1-4 & 10-11: 8:55-pace;
5-7:7:56-pace; 8-9: 9:30-pace |
RivOk |
LAU10 |
5/7 |
T=79+ H=89-82%. Did fine the first 3M tempo run, but was not able to
run mile 10 fast again; just just succeeded to run 8:30-pace the first
half mile, and then quit. Also felt kind of exhausted and very dehydrated
after the workout! |
8/30 7a |
5.5M |
easy |
9:10 |
Allen |
2150 |
2/8 |
Felt somewhat beaten up and my left quad was slightly sore; happy to
have a restday tomorrow! 146-85-47 171.0p |
9/1 6:25a |
15M |
easy |
2:30:30 (miles 1-6:9:42; miles 6-11: 9:32 then kind of cratered. |
Hershey |
ADR09 |
7/11 |
Was supposed to run 18 miles; T=78-83 & H=97-88%! Ran in quite
bizarre conditions; at 6a the sky was clear but the humidity was 100%. Was
not able to tough out this long run, after toughing out the first three in
hot conditions---just the thought to have to run 3 extra miles in the sun
mostly on the top of the Barker Dam did not appeal to me, after starting
to feel kind of dizzy after running 12 miles. |
9/3 6:45a |
6.5M |
5x800 RE2:45 |
3:56 3:58 3:48 3:32 3:37 |
MemPaTr |
LUN10 |
6/7 |
First VO2 workout in the still young season; started easy doing only
2.5M of faster running! Tough to have to run significantly below 8:00-pace
for the first time in 3.5 months, but ran the last 2 repeats fine. Too
many people walking themselves and sometimes dogs on the inside lane of
the Memorial Park Track. T=79-80; H=89-82%. Good news, left quad except
feeling slightly tight was not a problem today! 141-87-56 172.2p
|
9/4 4p |
32min |
swim |
|
|
|
|
137-86-46 170.6p
| |
9/5 6:30a |
10M |
easy |
1:25:33 (9:05 8:15 8:25) |
RivOk |
2150 |
4/6 |
T=72+, not very humid. Run about 30 seconds faster than easy pace on
the last 6 miles in suprisingly good conditions! |
9/6 5p |
5.5M |
easy |
|
Allen |
ADR09 |
2/8 |
Rare 5p run after a lot of rain through a lot of mud in 79-temperature
with close to 100% humidity |
9/8 6:45a |
6.5M |
10x300W100-RE5:-800 |
83 81 79 76 77 74 80 79 78 77 | 3:21 |
MemPaTr |
LUN10 |
4/9 |
T=80-81, H=89-83% |
9/10 6:40a |
6.2M |
very easy |
|
Allen |
2150 |
2/9 |
T=79+ & H=89% |
9/11 4p |
32min |
swim |
|
|
|
|
172.6p
| |
9/12 6:15a |
17.7M |
easy |
2:53:53 |
HersheyR |
ADR09 |
7/9 |
T=81-84 H=89-82%; cut run by 1.3 miles short; ran okay and then
cratered again after 12 miles in very difficult conditions; walked 40% of
the last 5.7 miles. |
9/14 6:45a |
7M |
8x200 b|5k |
57-56-53-52-52-50-52; 69-74-75-73-73-73-72 |
MemPaTr |
LUN10 |
5/7 |
T=... , H=...% |
9/15 6p |
5.5M |
easy |
|
Allen |
GHO10 |
3/7 |
First Run for Ghost 2011! |
9/18 8a |
8.8M |
Texas Toughtest
10K |
560 55 - 59 Male 6 Eick, Christoph 52:42.1 52:37.0 8:28 111 83 6/27a
|
Kemah |
LAU10 |
5/8 |
T=73+ H=90%+; 6/27a! |
9/19 6p |
10M |
easy |
88:48 |
RivOk |
GHO10 |
3/7 |
|
9/20 6p |
5.5M |
easy |
|
Allen |
ADR09 |
3/7 |
|
9/22 6:30a |
7M |
6x600RE2:-RE4:-1M |
2:56 2:46 2:52 2:47 2:51 2:53; 6:04 |
MemTR
| LUN10 |
5/7
| Cut down workout; continued workout with sore heel which felt sore
after the 3rd repeat; something I should have not done! |
9/23 6p |
6.2M |
easy |
|
Allen |
GH010 |
3/7 |
Still Heel problems |
9/25 3p |
35min |
swim |
|
|
|
|
| |
9/26 6a |
10.7M |
easy |
|
H-MemPa-H |
ADR09 |
3/7 |
Cancelled yesterday's 20M long run due to heel soreness; was able to
run today with minor problems before flying to Europe. |
9/28 4p |
6M |
easy |
|
Stasbourg, France |
SAL10 |
3/2 |
Going on a byke pass, along alot eclyses. |
9/30 9a |
7M |
easy |
|
Stasbourg, France |
GHO10 |
3/3 |
Going on a byke pass along a chanel in drizzel rain; had a race with a
beton ship! |
10/1 noon |
5M |
easy |
|
Hofheim, Germany |
SAL10 |
3/5 |
|
10/3 noon |
15.4Mtr |
easy |
2:11:52 |
Hofheim, Germany |
GHO10 |
3/5 |
On a trail on the foothills of Taunus; heel felt okay again! |
10/5 5p |
6.2M |
|
|
Allen |
SAL10 |
3/6 |
|
10/7 5p |
6.2M |
|
|
Allen |
ADR09 |
3/6 |
Heel is bothering me again! |
10/9 8a |
3Mst |
|
|
Allen |
SAL10 |
2/6 |
Heel felt mildly sore after strides! |
10/10 7a |
12M |
Space Allience 10 Miler |
1:21:52 (40:10 41:44) |
Clear Lake |
GHO10 |
5/6 |
Ran 7:50-pace, but then the heel became sore again after 4 miles;
T=... , H=...%. Was limping for 36 hours after the race! |
10/12 5p |
32min |
swim |
|
|
|
|
171p
| |
10/13 6p |
35min |
swim |
|
|
|
|
Water was kind of cold!
| |
10/14 noon |
5.5M |
|
|
Allen |
SAL10 |
3/6 |
First run after 3 forced restdays; only minor problems with the heel.
|
10/16 5p |
5.8 + 2M |
|
|
Denver |
GHO10 |
3/6 |
Going 48th Ave west and Pecos south toward DT and back; 172p |
10/18 10a&3p |
11.5 + 2.5M |
trail |
|
Boulder |
SAL10 |
5/5 |
2.5 miles hike up hogback mountain, and 1:51:00 trail run going
left-hand trail towards Nivot and then up 39/41th street beyond horizon
and back, mostly in drizzel rain; slipped with 2 miles to go and hurt my
left heel again, but was able to finish the run. |
10/20 5p |
36min |
swim |
|
|
|
|
| |
10/21 5:30p |
5.5M |
easy |
|
Allen |
GHO10 |
2/9 |
|
10/22 5p |
36min |
swim |
|
|
|
|
| |
10/23 7a |
5.5M |
easy |
|
Allen |
ADR09 |
2/9 |
|
10/24 6:45a |
17M |
easy |
2:40:25 (9:45-9:25-9:15p) |
HersheyR |
GHO10 |
6/9 |
T=73-77 H=88-83%; started conservatively in very bad conditions; the
heel was sore when I drove to the park, but then did not bother me at all
during the run---a miracle! |
10/25 5p |
40min |
swim |
|
|
|
|
| |
10/27 7:10a |
12M |
easy |
1:57:47(10:05-9:33) |
MemPa |
ADR09 |
5/10 |
T=76-79 H=94-89%; conditions were even worse than on Sunday! Felt
somewhat stiff, and should do more stretching in the upcoming weeks! |
10/28 7a |
6.2M |
easy |
|
Allen |
SAL10 |
3/6 |
|
10/29 4p |
5.5M |
easy |
|
Allen |
ADR09 |
2/6 |
146-90-51 172.0p |
10/31 6:30a |
11M |
m: 3M |
1:37:07 (34:30-22:44(GasSt-RoseG)-?-?) |
RivOk |
GHO11 |
4/6 |
T=65+ |
11/1 7a |
5.5M |
easy |
|
Allen |
SAL10 |
2/6 |
|
11/3 2p |
5M |
easy |
|
MemPa |
ADR09 |
2/6 |
On a very wet and damp day; move 20M run to Sunday! 144-88-50
171.4p |
11/5 7a |
7M |
m: 3M |
8:48-8:18-8:12 |
MemPa |
GHO10 |
4/6 |
T=65; kind of flat; took me more than a mile to get going! |
11/7 6:15a |
20M |
easy |
3:00:53 (9:02-pace; miles 10-14 in 8:40, 19-20 in 8:50) |
Hershey |
GHO10 |
6/2 |
T=41+ & medium humidity; finally, a long run in good conditions;
did not run great, but felt somewhat fine on the last miles, and did not
crater---perhaps the weather helped. |
11/8 4:45p |
5.5M |
very easy |
|
Allen |
SAL10 |
2/6 |
Kind of stiff and beaten up from yesterday's run; loosened a little up
on the last 2 miles. 150-85-50 173.0p |
11/10 7a |
7M |
5x800 f|s |
4:08 3:56 4:09 4:03 4:03 |
MemPa |
GHO10 |
4/6 |
T=65-67; H=83-...% |
11/12 7:30a |
5.5M |
easy |
|
Allen |
ADR09 |
2/6 |
Last run for ADR09! 143-89-51 173.0p |
11/14 |
19.8M |
HMSA 25K Race |
2:06:20 (8:09-pace [8:23 8:05 8:00](8:15 8:19 8:23 8:15 8:26 8:07 8:07
8:06 7:58 8:10 8:01 7:50 8:01 7:58 8:20 3:57])
| Houston along Memorial |
LAU10 |
7/2 |
Good race; ran about 30 second per mile faster than planned! T=48-52
and medium humidity. 17/76a. |
11/16 6:30a |
5.5M |
very easy |
|
Allen |
SAL10 |
2/6 |
Too beaten up from Sunday; moved run to Tuesday morning. 143-86-55
173p |
11/17 6:45a |
6M |
2x[5x400RE1:10]RE3: |
1:59 1:55 1:52 1:48 1:46 1:45 1:44 1:43 1:41 1:41 |
MemPaTr |
LUN10 |
6/7 |
First time running faster than 7:40-pace since middle of September;
felt some heel pain at the last repeat and got somewhat worried, but it
looks like nothing bad happened! 173.8p
|
11/18 6:30a |
6.2M |
easy |
|
Allen |
SAL10 |
2/6 |
|
11/20 7a |
13.2M |
easy |
1:57:02 (9:05 8:38) |
Tyler, Texas |
GHO10 |
4/7 |
T=65 & somewhat humid. Vine-East_Houston-South_College
-Old_Bullard-323-Kinsey-Rice-Hollywood_Tree-Rieck and back. |
11/21 4:30p |
7M |
easy |
1:00:47 |
MemPa |
PEG27 |
3/8 |
T=76-74 & quite humid; first run for PEG27; running the first two
miles with an interesting looking Asian woman. 138-86-48 172.8p. |
11/23 6:40a |
5.5M |
easy with 7 strides |
|
Allen |
GHO10 |
3/8 |
T=72+ running in a downpour at the end. 133-83-51; 174p
|
11/25 4p |
1.8M |
sick |
|
Allen |
SAL10 |
2/6 |
Was struggling with an upset digestive system and probably a virus and
had to cancel the planned Turkey Trott race; tried to run later in the
afternoon, but felt weak and tired and called it a day after running a
little. |
11/27 10:15a |
20M |
easy |
3:04:48 (9:13-pace; miles 10-14 in 8:48, walked half of the last 2
miles) |
Hershey |
GHO10 |
6/3 |
Late run due to unusually cold weather; T=52-62 & sunny; did
alright just finishing the run considering the recent sickness; digestion
was holding up fine, although a got some minor cramps at mile 6 that
fortunately disappeared as the run progressed. |
11/28 4p |
4M |
very easy |
|
MemPa |
PEG27 |
2/6 |
T=70; still too beaten up and decided to cut run 2M miles short;
digestion still not 100% okay: a lot of gas. |
11/30 6:40a |
5.5M |
easy |
|
Allen |
SAL10 |
3/6 |
T=68+; 141-85-56; 171.0p.
|
12/1 7a |
6M |
4x800 f|s |
4:02 3:40 3:50 3:51 |
MemPa |
PEG27 |
4/3 |
T=32+; quite cold the first 30 minutes; therefore, I changed the
orginal workout v: 10x300W100-RE4:-800 to something longer. Finally,
feeling okay again: back to normal running. 138-83-53; 171.0p. |
12/3 7a |
6.2M |
easy with 7 strides |
|
Allen |
GHO10 |
3/3 |
T=55+ |
12/5 8a |
16M |
La Porte By the Bay
Half-Marathon |
1:45:52 (8:05-pace [7:55 8:00 8:06 8:06 8:33-up 9:25-up 7:44 8:17
8:12-up 7:52 7:48 7:51 7:18 :40])
| Hartman Bridge |
LAU10 |
7/3 |
Decent race going twice over the Fred Hartman
Bridge over the Houston Ship Channel worth $117 millions; picked up
the pace nicely on the last 5 miles; T=50-52 H=58-54%, but 15m/h north
wind gusting to up to 25m/h, basically running into the wind the first 7
miles of the race, and then tail wind pushed you to the finish. 88/655o,
3/33a, was beaten by 10 female runners. |
12/7 7a |
5.5M |
easy |
|
Allen |
SAL10 |
3/6 |
T=38+; 137-90-48 171.0p.
|
12/9 7:30a |
6M |
4x800 f|s |
3:45 3:44 3:51 3:41 |
MemPa |
PEG27 |
4/3 |
T=36+; workout went smoothly! 172.6p |
12/10 7:30a |
5.5M |
easy |
|
Allen |
GHO10 |
2/4 |
T=55+; 136-86-50 173.0p. |
12/12 |
20.5M |
Sugarland 30K Race |
2:30:36 (8:05-pace [8:24 8:12 8:02 8:01 7:57 7:58 7:59 8:05 7:56 7:56
8:08 8:02 8:00 7:59 8:09 7:58 8:09 8:11 5:22])
| First Colony |
LAU10 |
7/3 |
Couldn't get going the first 2 miles---even running 8:24-pace felt too
fast; then ran miles 3-16 fine, although I was not running the hoped for
7:50's; felt beaten up the last 2.6 miles, but only slowed 10 seconds.
Overall, I showed endurance, but in contrast to the last 2 races, my legs
were not springy and I didn't feel that great the second half of the race.
The 17miles/hour wind in the second half of the race (was 9 miles/hour in
the first half) was also a factor. T=47-50; H= 37-33%. 12/63a, 202/1112o.
|
12/14 4:20p |
5.5M |
easy |
|
Allen |
GHO10 |
2/6 |
T=69-67; 144-86-46 174.4p. |
12/16 7:45a |
6M |
8x200 b|5k |
58-58-57-56-56-55-53-53; 61-69-67-69-69-66-69-71 |
MemPaTr |
PEG27 |
5/4 |
T=62+. Kind of flat and stiff: should do much more stretching the next
6 weeks; hoping for more springy legs on Saturday! 139-86-46 172.2p |
12/18 7a |
5.5M |
|
... |
MemTR
| LUN10 SAL 10 |
5/7
| T=30+; still not recovered enough for speedworkH=...! |
12/19 7:20a |
22M |
easy |
3:13:13 (8:46-pace [miles 1-10 in 9:07-pace; miles 11-15 in 8:13-pace;
last mile in 8:36-pace]) |
Hershey |
GHO10 |
6/3 |
T=40+, H=71-56%, sunny; overall good conditions. Had no problems with
the workout, although I felt somewhat stiff during the run---I guess, I
will have to do more stretching in the next 6 weeks. |
12/21 noon |
5.9M |
easy |
|
Ecstacy |
PEG27 |
3/7 |
On the 140(?) meter jogging trail on the top of the Carnival Ecstacy,
in quite warm (T=74) and windy conditions (15 miles per hour) |
12/23 5:20p |
6.1M |
easy |
|
Ecstacy |
PEG27 |
4/6 |
T=65 and very windy (17-28 miles per hour), considering the 22 knots
forward speed of the ship these were quite extreme conditions. |
12/24 4:50p |
4M |
brisk |
about 8:20-pace |
Ecstacy |
PEG27 |
2/5 |
T=60 and not that windy (only 10-15 miles per hour); was getting tired
running all these short loops on the track, and shortend workout by a
mile. |
12/26 6:30a |
11M |
t: 2.8M 2.2M |
1:34:33 (to-gas: 35:32; to RoGa: 20:48, then 17 minutes to 40 meter
beyond water fountain on the north side of Memorial) |
RivOk |
LAU10 |
6/3 |
T=28 and did not warm up much; had problems getting warmed up and ran
first mile in 10:10, but ran well from mile 3 on; ran with Jeff Eisele and
other fast people, who took it easy on that day; had even to push the pace
myself on the second leg of the tempo-run. I ran the first leg in
7:28-pace and hopefully did not slow down much on the second leg. 173.2p
(only gained 1.6 pounds during cruise!). |
12/27 noon |
5.5M |
easy |
|
Allen |
GHO10 |
2/4 |
T=52+ & somewhat windy. 142-87-48 172.6p. |
12/29 7:30a |
4.5M |
easy |
|
MemPA |
LUN10 |
2/6 |
In rain, did not feel well, and replaced VO2 workout by tempo run on
sunday, and moved long run a day earlier. |
12/30 7:30a |
21M |
easy |
3:17:41 (9:20-9:28) |
Hershey |
PEG27 |
7/8 |
T=62-70; H=100-97%; never got into a rithm and was not able to pick up
pace on the second half either on a foggy, very humid day, with sunshine
near the end of the run. Do not know, what to make out of this
performance! Heel sore half a day after the workout, but not sore
immediately after finishing workout! 138-88-48 173.8p. |
1/1 noon |
4M |
easy |
|
Allen |
SAL10 |
2/3 |
T=61 & sunny; ran okay without any major problems, which is good
considering yesterday's heel soreness. 131-87-47 174.0p.[ |
1/2 6:30a |
10M |
t: 4M |
1:26:18 (37:32(!-to_gas)-20:35(RG)-18:48(WFNM)-9:17 |
RivOk |
LAU10 |
6/4 |
T=34+ & sunny; heel was fine!! Started out very very slowly in
quite cold condition, ran the first leg of tempo run fine catching some
people of the first group who stated 150 meters in front of me (about
7:25-pace) but right hip felt somewhat stiff and considering Saturday's
race, I cut the tempo run a mile short. LAU10's total mileage is now 180
miles; already bought another pair for races in 2011 which is mostly black
with some silver & yellow-green. |
1/4 7:30a |
6.7M |
easy |
|
Allen |
SAL10 |
3/5 |
T=57, cloudy, and drizzel rain near end of the run. 139/88/47
172.2p |
1/6 7a |
5.5M |
easy |
with 8 20sec Strides |
Allen |
PEG27 |
3/3 |
T=45 & sunny; 131/87/48 174.0p; kind of tired the whole
week! |
1/8 7:20 |
17.7M |
Southern Califoria Half-Marathon |
1:47:36 (8:13-pace [8:11 8:11 8:02 8:15 8:11 8:29 8:22 8:07 8:13 8:34
8:19 8:15 7:41 :41])
| Irvine, California |
BLLAU |
7/4 |
T=50-55 H=84-73%; 19/59a, 514/5142o very flat; was supposed to run
7:55-pace but couldn't do it, or did not feel like it; hip felt somewhat
tight during the race and heel was sore on Saturdy; lacked a clear goal in
the race, after I determined that running 7:37-pace on a course with 29
including 11 u-turns and considering my lack of quality speedwork was not
an option. Have to tug this one away, and get mentally ready for Houston.
Run to the start of the race and back (2x2.3M). Recent Half Marathon
Times: 1:43: 2009 Angie Crazy, 1:45: 2010 La Porte by the Bay, 1:47: 2011
Southern California Marathon; 1:48: 2009 Moe's better Half, 1:54: 2008
Seebrook Lucky Trail Marathon. |
1/10 5p |
5.8M |
very easy |
56:46 |
Ventura, California |
BLLAU |
3/4 |
Along the Pacific and Streets near Pacific; finished in the dark, also
struggling with stomach cramps. T=60; feeling quite tired the last 2
days. |
1/11 noon |
7.7M |
easy |
1:10:00 |
Ventura, California |
GHO10 |
4/3 |
T=50; on Ventura
Marina Trail; with water carrier this time! |
1/13 7a |
6.2M |
easy |
55:00 |
San Tomas
Aquino Creek Trail, Santa Clara, CA |
GHO10 |
3/3 |
Biltmore-Mission-College-TACT_to_American; T=52 |
1/14 6:50a |
13.8M |
easy |
2:05:25 |
TACT to Bay Trail, CA |
GHO10 |
6/3 |
Starting from the Biltmore again, reached the unique and scenic Southern_Bay Trail
along wetland with a lot of birds---the dirt trail goes from San Jose to
San Francisco, although there a still a few connections are still missing
to run the whole way on a trail. Missed the Bay Trail turn initally and
did a 2M-loop in Sunnyvale Baylands Park. T=49+! |
1/15 7:30a |
5.8M |
First half very easy |
55:15 (28:45 26:30) |
Monterey, CA |
GHO10 |
3/3 |
T=50. Fisherman's Wharf to Lover's Point along the water---a quite
very nice route on a bike path
going along Cannery Row seeing a few harbor seals and hearing a lot of
noisy seagulls seeing also enjoying the strong waves of the Pacific. |
1/17, 8a |
17M |
m: 5M 2M |
2:24:40 (8:30-pace; 53:55(6.25M)-40:28(5)-...-14:30(1.8)) |
Hershey |
PEG27 |
6/3 |
On a foggy day with occasional, very light drizzel rain and T=49-50;
first decent run in the last 3 weeks; after starting the first six miles
9:00-pace, ran miles 7-11 and 16-17 in just a few seconds over 8:00-pace.
172.6p---did not gain any weight in California!!
| |
1/19, 8a |
5.5M |
easy |
|
Allen |
SAL10 |
2/4 |
140-87-48; 173.2p; T=45+ & sunny ; kind of stiff and tight: should
do a lot of stretching the next 10 days. |
1/21, 7:40a |
5.5M |
easy |
|
MemPa |
LAU10 |
2/4 |
T=32; not in the mood for T-workout today! |
1/22, 2p |
7M |
5x800 f|s |
3:44 3:46 3:42 3:43 3:40 |
MemPa |
PEG27 |
5/4 |
T=57, sunny & low hum---enjoyed sitting on the benches and talking
to people after the run. Decent make-up workout for Friday; heel
somewhathurt but stopped to hurt after a relaced my shows more tightly.
138-90-49 173.0p. |
1/25 7a |
6.4M |
very easy |
|
Allen |
SAL10 |
3/4 |
T=42+ & quite humid; makeup run after all this rain on Monday; was
feeling hyper the whole day yesterday and ran very easy today, also
wearing to much cloth including tights that turned out to be much to warm
when it didn't rain.138-83-47 171.8p. |
1/27 7a |
5.5M |
t: 2000 |
|
Allen |
GHO10 |
3/3 |
T=38+; ran okay, after feeling somewhat hyper and tired the last 3
days---also having some congestion due to allergies (cold??). 137-83-47
173.6p Just have to see how the weather and my
Houston Marathon unfolds on Sunday! |
1/30, 7a |
26.7M |
Houston
Marathon |
3:53:54 (8:56-pace; 9:02 8:45 8:40 8:52 8:43 8:52 8:51 8:34 8:32 8:35
8:27 8:33 8:36 8:37 8:36 8:39 8:52 9:05 9:08 9:17 9:17 9:19 9:11 9:36 9:35
11:20(1.21M); official splits: 5K:27:20 10k:54:54 15k:1:21:41 20k:1:48:15 Half:1:54:04 25K:2:15:04 30k:2:42:49 35k:3:11:41 40k:3:41:05)
| Houston |
BLLAU |
9/7 |
Challenging Conditions: T=64-66; H=95-100%; very damp and kind of
foggy, drizzel rain after one hour; occasionally stronger rain. Never felt
really good in these conditions, but most other runners didn't feel good
either; also ran with some slight heel soreness that fortunately did not get any worse. Picked up the pace nicely after 7 miles for the next 10 miles,
but could not maintain the pace; my hip got somewhat tight effecting my running
form the last 6 miles, but this cost only 3-4 minutes, because I was
really not feeling that great at this stage. A major accomplishment in this race was
that I did not walk at the
end, although I had a strong urge to do so. I thought I did poorly in the
race, but many runner I know had even more problems with the conditions; I
guess it was an okay, definitely not good race! I really have to be
thankful to the spectators whose encouragement quided me through the last
7 miles of the race! 43/310a, 1287/6923o.
Weight 173.6p in the morning; had calf cramps again after the race, but not as
bad as in Fargo! |
1/31 |
|
|
|
|
|
|
137-80-53; 171.6p; (delayed onset) heel soreness and both calfs quite
tight and sore this morning. No running for 4-6 days! |
Shoes
2150:= Asics GT-2150, in use
since November 4, 2009, retired on September 25, 2010.
ADR'09:= Brooks
Adrenaline Fall 2009 Model, size 11; bought on Dec. 11; in use since January 26,
2010; retired November 12, 2010.
LUN10:=Nike's Lunar Elite+, size 11, in use
since March 26, 2010
LAU10:= Brooks Launch (681/D), red/orange color, size
10.5, in use since April 25, 2010
GHO10:= Brooks Ghost 3 medium, Men's size
10.5, 110076 1D 630; bought on Sept. 7; first run on Sept. 16, 2010.
SAL10:=
Salomon S-Labs2 XT Wings; trail running shoe with road running capabilities;
supposed to have good friction to deal with slippery mud, size 10.5, bought on
September 21; first run on September 29, 2010.
PEG27:= Nike Air Pegasus+ 27,
size 10.5, bought and first run on November 21, 2010.
BLLAU:= "black" Brooks
Launch 110065 1D 007, size 10.5, same shoe as LAU10, except not red but
black/silver/nightlife; bought on December 30, 2010; in use since January 8,
2011.
Courses
MemPa:=Memorial Park 2.93
miles dirt loop
Allen:=Allen
Park Way 4.75 miles loop; mildly rolling mostly on asphalt, also call Eleanor
Tinsley Park and Buffalo Bayou Trail
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 to the start. (14.15M)
Blalock:=Starting from
Memorial Park or from Elenor Tisley Park going on Memorial towards Blalock and
back.
WhOk:=along White Oak Bayou and White Oak Street also covering miles 3
and 4 of the Houston Marathon course
HCMT:=HoChiMinh trail north of Memorial
Park(somewhat challenging and mildly rolling)
Huntsv:=
on Huntsville State Park trails, 65 miles north of Houston
Hershey:= going through Terry
Hearshey Park (TH-Park
Map) and also running on Barker Dam on the other side of highway 6
TownL:=10.1M
loop around Town Lake in Austin
Shoal-Cr:=going down Shoalcreek in Austin
towards Town Lake usually starting at Anderson Lane and back.
MemTr:=Memorial Park track; warmup and cool down on Memorial Park
trail
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.
last updated: February 1, 2011.