Christoph F. Eick's Training Log ---
July 25, 2011 to January 15,
2012
Long Runs |
Easy Runs |
Steady Pace |
Marathon Pace |
LT-Pace |
VO2-Pace |
1M-Pace |
Hills |
Swimming |
8:15-9:50 |
8:20-10:10 |
8:05-8:20 |
7:50-8:10 |
7:20-7:45 |
6:55-7:10 |
6:40-6:55 |
Trails |
St. Bike |
Day |
Length |
Type |
Pace |
Course |
Shoe |
Ef./Cond. |
Comment |
7/27, 7:15a |
5.5M |
easy |
|
Allen |
SAL10 |
3/9 |
| |
7/30, 8a |
5.4M |
easy |
|
HoChi |
GHO10 |
3/7 |
purple trail; hill was too slippery to get up; and then pedestrian
trail.
| |
7/31, 6:30a |
10M |
easy
| 1:32:50 (9:10-8:50-9:45) |
RivOk |
PEG27 |
6/8 |
First BCRR Sunday run since a long time; ran very well considering
that my last 10 mile run was on May 22, 2011; T=76-82 H=93-91%; one
runner's collapsed at the zero mile marker in Memorial Park, but with the
defibrilator they got him back to life after 15 minutes, long before the
ambulance finally arrived. 180.2p---time to lose 5-10 pounds in the next 3
months! |
8/3, 6:30a |
7.2M |
easy
| 67 minutes |
Rapid City, SD |
PEG27 |
4/5 |
Rapid City on a somewhat green bikepath along a small nice river,
initially running parallel to Omaha Street and then turning SW following
the small river; T=64; med. hum; with water carrier. |
8/5,6a |
6.4M |
easy
| 61 minutes |
Billings, MO |
GHO11 |
3/6 |
Going east from downtown trying to reach the Yellowstone River which I
never did, due to construction. T=69+ & damp; quite humid; first run
for GHO11. |
8/6,6p |
8.8M |
easy on trail
| 88 minutes |
Old Faithful Inn, Yellowstone National Park |
PEG27 |
5/5 |
Going
from the Inn to (Fading) Morning
Glory, Biscuit Basin, and finally following a loop around Mystic Lake;
almost stopped at the beginning, due to the difficuly of running at 7700
foot, but somewhat adjusted after 10 minutes. T=67- and sunny with med.
hum. |
8/10, 6:50a |
5.5M |
easy |
|
Allen |
GHO10 |
3/9 |
T=81-83; H=90%+. 180.2p
| |
8/12,7:15a |
10.2M |
easy on trail
| 97 minutes |
North Boulder, CO |
SAL10 |
5/5 |
Going From Ron's house on Left Hand Trail to to
Sage/Eagle Trail to Boulder
Water Reservoir and back. Saw a snake, a fox, and got jumped by a lot
of grass hoppers. T=59-66, H=62-65% and sunny. 179.0p. |
8/13,7:15a |
4.7M |
easy on trail
| 45 minutes |
North Boulder, CO |
SAL10 |
3/4 |
(Almost) to Left-hand
Trail Head from Ron's house; T=56+ and sunny. Was quite sore and stiff
from yesterday's run; should also do more stretching in the next 4 months.
|
8/14,8a |
8M |
easy
| 1:10:18 |
East Boulder, CO |
GHO11 |
4/5 |
Ran with the Boulder Road
Runners (BRR) on their standard Sunday route which starts at Iris/30th
going east reaching Cottonwood
Trail following on 64 north, and then looping back depending on how
many miles you want to go. T=62+ and sunny. |
8/16,6:50a |
12.6M |
easy on trail
| 110 minutes (28:28 from Eagle Trail Head to North Rim Gate) |
North Boulder, CO |
SAL10 |
5/5 |
Going From Ron's house on Left Hand Trail then going uphill on the
challenging Cobalt
Trail, continuing Hidden Valley Trail, crossing back to Eagle Trail
going towards Eagle Trail Head and then 5 minutes on 55 going west and
back taking the "direct" route. Started slowly, but ran quite well after
30 minutes, feeling somewhat tired near the end of the run. T=63-69,
H=69-51% and sunny. |
8/13,7:30a |
5.4M |
easy on trail
| 48 minutes |
North Boulder, CO |
SAL10 |
3/4 |
Almost made it to Left-hand
Trail Head from Ron's house; 25:00|23:12---ran a good clip going back;
T=61+ and sunny. |
8/18, 7:20a |
5.8M |
easy |
52:38 |
Denver, CO |
GHO11 |
3/5 |
From the Econolodge Emerson@Colfax on the 16th Avenue bike path to Denver
City Park, running a little on a dirt path through the Park, and back;
running kind of slow at the beginning but much faster in the second half;
T=65+. Time for a rest day! During my Colarado stay I ran 47 miles
including 33 miles on trails, and 14 miles on the road. |
8/20, 7:30a |
6.6M |
easy |
18:18-18:32 (purple loop) |
HoChi & MemPa |
SAL10 |
4/7 |
2 loops on purple trail with side trip to Harra Party in the Park!
Accimatization problems: was beaten up and wanted to walk on the way back
to Memorial Park and was sweating like crazy after the run when attending
the HARRA Party; drinking two bears probably didn't help either. 178.2p.
| |
8/21, 6:30a |
10M |
easy
| 35:05-?-? |
MemPa |
PEG27 |
6/9 |
Not a good run; arrived late and then ran too fast on the first leg to
catch the group; felt drained near the end and walked the second-to-last
mile, T=83(!)-85 H=82-77%. |
8/22, 7p |
26min |
Swimming |
|
|
|
|
178.6p; first swimm; plan to swimm twice a week through October 20,
2011.
| |
8/23, 6:50a |
5.5M |
easy |
|
Allen |
SAL10 |
3/9 |
T=81-83; H=88-85%.
| |
8/24, 6:25a |
13M |
easy |
2:17:27 |
H-Mem(2)-H |
GHO11 |
6/9 |
The bats just come home from their nightly outings, when I passed
under the Waugh Bridge. A tough run in quite awful conditions; ran the
first 10.5 miles in 9:24-pace and then walked large portions of the
remaing 2.5M. Sunny with T=81-86 and H=89-80%.
|
8/25, 6:30p |
34min |
Swimming |
|
|
|
|
Kind of interesting swimm with 2 young women who were smimming almost
twice as fast as I did; unfortunately, they did not want to talk to me
(much); 178.0p. |
8/26, 7:20a |
5.5M |
easy |
|
Allen |
SAL10 |
3/9 |
T=79-83; H=78-71%; 179.2p. |
8/27, 7:50a |
5.8M |
easy |
18:50-18:10-17:40(purple loop) |
HoChi |
GHO10 |
4/8 |
3 loops on purple trail; ran only 3 loops because I overslept and
started 40 minutes later; sweated a lot and got out of breath on the
single steap uphill of each loop; last run for GHO10. T=79-82;
H=82-76%. |
8/28, 6:30a |
10M |
easy
| 1:28:15 (34:30-23:28-?) |
MemPa |
PEG27 |
6/9 |
A 10M run on a rest day---thanks to hurricane Irene; ran with Russel
and Elisabeth; pretty good run pacewise, and did not fade much at the end;
T=79-82; H=74-68%. |
8/31, 5:20p |
9.8M |
easy |
1:34:12 |
Ghent, Belgium |
GHO11 |
4/5 |
From Ghent Vrijdag Market connecting to Blaasmeersen Bike Path
reaching a beach, back along the Leihe river, then going along an elevated
rail road track; moved quite slowly the first 20 and last 10 minutes due
to cobble stone and people I had to navigate arround; T=68-65 and mostly
sunny. |
2/9, 7:20a |
16.3M |
easy |
2:28:02 (1:19|1:09) |
Hofheim
am Taunus, Germany |
SAL10 |
6/4 |
Going on Blauer Vogel/Punkt trail, then Langenhain Bike Path, then
through Langenhain(?), going up the Black Horizontal Y Trail and back;
T=64 mostly cloudy with a few drizzels and somewhat windy. |
3/9, 7p |
7.1M |
easy |
1:02:59 (63:|60:) |
Hofheim am Taunus, Germany |
GHO11 |
4/5 |
Going on Blauer Vogel/Punkt trail towards Heide Sportsplatz and back;
T=77-74 and sunny. |
9/4, 8p |
32min |
Swimming |
|
|
|
|
After a long flight back from Europe. 179.6p---enjoyed the European
food too much.
| |
9/5, 6:45a |
10M |
easy |
1:32:27 (9:14-pace; 33:03-28:01-31:24) |
H-Mem(1)-H |
PEG27 |
5/6 |
Was not flying today---probably tired from yesterday's travel: mostly
9:25 pace except ran the last 3.5M in 8:55 pace; was running in usually
"good" conditions T=79-81, H=65-52% and strong 15-20 mph North wind.
|
9/6, 6p |
36min |
Swimming |
|
|
|
|
| |
9/7, 7:20a |
5.5M |
easy |
|
Allen |
SAL10 |
3/6 |
T=68-70; H=58-53%; kind of sore, particularly right hip. 178.6p. |
9/8, 7p |
40min |
Swimming |
|
|
|
|
| |
9/9, 6:45a |
7M |
5x800 f|s |
? 4:18 4:08 3:56 3:59 |
MemPa |
LAU10 |
5/4 |
First speed workout of the 2011/2012 season; had problems getting
started, but ran the last two 800's faster. T=72-74; H=64-59%.
177.2p. |
9/11, 6:45a |
17.7M |
easy |
2:46:37(splits: 58:10|2:00:45)
| Hershey |
GHO11 |
6/7 |
Ran the first 13 miles okay, but then had to run miles 14-16 in the
sun on the Barker Cypress Dam which felt like an oven and got exhausted;
walked half of mile 17, but ran the last 0.7 miles okay; T=71-83;H=88-67%.
First run in Terry Herschey Park since April; due to travel and races I
will run here only a few times this fall: We., Sept. 21 (20), Fr., October
14 (20), Su., November 20 (22), Sa., November 26 (17), We., December 14
(22). 142-80-47; 178.0p.
| |
9/12, 7p |
46min |
Swimming |
|
|
|
|
Decided to reduce this week's mileage form 41 to 32, and also
cancelled Tuesday's run! Due to heat, I also postponed the beginning of
the HoChiMinh Thursday evening trail runs to Sept. 29. |
9/14, 6:35a |
10M |
easy |
1:47:37 (35:50-30:01-31:46) |
H-Mem(1)-H |
PEG27 |
5/9 |
Quite horrible run; left hip was tight, and my back was also sore and
the conditions were also quite awful---succeeded to run the last 3.5M a
little faster, anyway. T=77-81; H=90-84%. 179.4p.
|
9/15, 6:30a |
5.3M |
easy |
|
AllenR |
SAL10 |
3/6 |
Running the Allen rain route---due to a lot of trail maintenance on
the east side of the trail. T=74-76; H=85-80%. 178.0p. |
9/16, 8p |
36min |
Swimming |
|
|
|
|
| |
9/17, 8a |
3.9M |
easy |
? |
HoChi |
SAL10 |
2/7 |
Saw the Ana Popovic Band at
Dan Electros leaving at 1p---she is one of the top European blues
gitarists---which was a fascinating concert, mostly hanging out near the
stage in close proximity to this attactive lady; my ears were still
ringing during the run; cut the run by 2 miles short: the easy week is
getting easier and easier. 179.2p. |
9/18, 6:30a |
10M |
t: 2.8M
| 1:31:00?? (?-22:10(7:55-pace)-33:12) |
RivOk |
LAU10 |
6/6 |
Regular BCRR run; first tempo run of the new season; did alright
inspite of the high humidity; T=77-79, light rain the last 30 minutes;
H=89-83-91%; 178.2[p./TH> |
9/19, 6:35a |
5.0M |
easy |
|
AllenR |
SAL10 |
3/6 |
Running after a lot of rain, initially through puddles in the dark.
Come across a car on the trail that had slipped down the grass hill for
150 yards, just stopping in time not to fall into Buffalo Bayou.
179.0p. |
9/19, 8p |
50min |
Swimming |
|
|
|
|
In much colder water, making swimming easier. |
9/21, 6:40a |
19M |
easy |
3:04:47 (1:27:27-2:15:01-?)
| Hershey |
GHO11 |
6/9 |
In difficult conditions; ran about 9:20-pace the first 14 miles, but
walked 5 minutes on miles 15-18 each. T=75-85, sunny and H=89-72%. 179.0p.
| |
9/23, 6:35a |
6.3M |
easy |
|
AllenR |
PEG27 |
3/6 |
T=71-72; H=83-78%. 178.0p. |
9/24, noon |
40min |
Swimming |
|
|
|
|
|
9/25, 6:30a |
10M |
t: 2.8M
| 1:30:02 ((9:00-pace; 36:36-22:15(7:58-pace)-31:11) |
RivOk |
BLAU |
6/6 |
Another bad day for a quality workout: T=75-77; H=93-87%. Ran alright,
although the tempo run time was 5 seconds slower than last week; quads
felt quite tight and crampy at the beginning of the run and I had to cope
with a sore back and a tight hip the last two miles. |
9/26, 7p |
50min |
Swimming |
|
|
|
|
179.2p---seem to gain two pounds each weekend! |
9/27, 6:55a |
5.8M |
easy |
|
AllenR |
PEG27 |
3/6 |
T=75-77;H=89-82%. |
9/28, 7a |
6M |
4x800 f|s |
4:11 ? 4:04 4:07
| MemPa |
LAU10 |
4/9 |
T=77-79; H=94-89%; 177.6p. Kind of slow, running in awful
conditions. |
9/29, 6:35a |
5.8M |
easy |
... |
AllenR |
PEG27 |
3/8 |
... |
10/1 8a |
20.4M |
Lighthouse Hill
Ranch 20M Trail Race |
3:32:36 (1:44:56|1:47:40) |
Near Johnson City, Texas |
SAL10 |
7/5 |
First Race of the New Season. Run okay on a rolling, frequently rocky
trail on the Lighthouse Hill Ranch that goes around a lighthouse
on a hill with no ships within 200 miles, also being the hightest point in
Blanco County. Talked to a lot of interesting people at the Postrace Party
which had catered Barbecue. I forgot my GU in the car and was forced to
eat penut and jelly sandwiches at miles 5, 13 and 15 which worked out
fine---I also had tortillas, traces of eggs, patatoes, and mexican
breakfast beans at 6a. Ran well endurance-wise slowing down slightly less
that 3 minutes on the second loop, which was good because it warmed up
quite quickly and that there was very little shade on the course; (12/19o;
2/2a---an unusual way to win an age group; probably was the oldest male
participant in the race). T=53-75; H=72-21%. |
10/3, 6:50a |
5.9M |
very easy |
55 (29|26) minutes |
North Austin, Texas |
GHO11 |
3/4 |
Mopac@Duval-Duval(west)-Whispering_Valley-Black_Angus-X-Bar and back;
running in the quiet neighborhood with very wide, good footing roads where
I lived 13 years ago. Was still somewhat beaten up from the race on
Saturday and took it easy. |
10/4, 6p |
48min |
Swimming |
|
|
|
|
177.0p; 147-921-54; BP kind of high; perhaps too much salt in
yesterday's Olive Bar. |
10/5, 5:40p |
5.6M |
easy |
50:25 |
RiHerm |
PEG27 |
5/4 |
First Pre-Valhalla BCRR WE-evening Run in 2011. 176.2p and 155-92-52;
had my PE this morning and my doctor did not like the high blood pressure
and prescribed a supplement I should take which is supposed to lower the
salt content in your blood...; therefore, decided to replace the 7M with
3-min fartleks by an easy run; T=82-79; H=55-61%. |
10/6, 6p |
37min |
Swimming |
|
|
|
|
... |
10/7, 6:50a |
6.3M |
easy with 30 sec. strides |
|
AllenR |
GHO11 |
3/7 |
T=74-76; H=89-83%; 140-89-49 176.8p. |
10/9 7a |
12M |
United Space Alliance 10 Miler |
1:24:10 ((41:55-42:15)8:25-pace;
7:56-8:10-8:42-?-?-8:15-8:15-?-?-8:18) |
Clear Lake, Texas |
BLAU |
7/8 |
Second Race of the New Season! T=74+ H=90%; damp with occasional
drizzel; should have run 81 minutes in spite of the challenging
conditions, but was somewhat flat. 13/40a, 174/622o; 176.2p. |
10/10, 6p |
51min |
Swimming |
|
|
|
|
175.8p. |
10/11, 6:40a |
5.1M |
easy |
|
AllenR |
SAL10 |
3/9 |
T=76-79; H=78-71%, cut run short to avoid deep mud. |
10/12, 7a |
6M |
4x800 f|s |
4:03 3:51 3:57 3:55 |
MemPa |
LAU10 |
5/8 |
T=72-74; H=88%; ran okay in quite humid conditions! 140-89-54,
175.6p. |
10/14, 6:50a |
20M |
easy |
3:05:05 (9:17-9:14 pace)
| Hershey |
GHO11 |
7/4 |
Unusual bad run, felt strong and not tired when I finished, but my hip
was tight in the second half, my back hurt, my left quad was somewhat
sore, and ...---I therefore was not able to pick up the pace during the
second half; at least I did not walk. T=64-75 H=70-45%; it was 9 degrees
warmer as predicted.
|
10/15, 4p |
46min |
Swimming |
|
|
|
| 146-86-50; 174.4p---first time in more than 4 months that my weight is
below 175p! |
|
10/16, 6:30a |
10M |
steady
| 1:24:37 (8:27-pace; 34:17-57:26) |
RivOk |
BLAU |
5/5 |
Good run, averaging 8:17-pace on miles 3-9; ran with Michelle the
first leg, and legs 2 and 3 with Michelle's husband, Jeff Eisele and a
bigger group , running 8:13-pace on the second leg. Today was Judgement
Day for BLAU: the shoe ran kind of okay and I will therefore use it for
the remaining October races. T=63-68, H=88-79%---somewhat cool with high
humidity. |
10/17, 7a |
5.5M |
easy |
|
Allen |
PEG27 |
3/9 |
T=70 and quite humid; ran mostly on the "new" trail which is partially
complete, it has more turns and might make the loop 0.15M longer...
| |
10/17, 6:30p |
51min |
Swimming |
|
|
|
|
Rare Run-Swimm Day; 132-85-54; 174.8p. |
10/19, 8a |
6M |
4x800 f|s |
3:51 4:00 3:53 3:48 |
MemPa |
LAU10 |
5/8 |
Ran okay! T=58 sunny and low. hum and somewhat windy; 143-89-53,
175.8p.
|
10/21, 6:50a |
5.5M |
easy with six 20 sec. strides |
|
AllenR |
PEG27 |
3/5 |
T=65, H=78%, 135-80-54 176.4p. Cancelled yesteday's swimm as the high
was only 74 and I was also coming home at 7p. |
10/23, 7a |
15M |
Houston Half Marathon |
1:54:10 (8:37|8:50) |
Houston, Texas |
BLAU |
7/4 |
Third Race of the New Season and probably the worst race in the last 2
years. Ran close to 8:40 pace the first 5 miles and then tried to pick up
the pace only being able to run 8:35-pace for the next 3 miles; somewhat
frustrated I lost intrest and run just under 9:00-pace the last 5 miles.
Also put on too much moscito repelent and worked too much this month.
Outer right ankle soreness returned, after it had disappeared for a few
weeks. 34/105o; T=67.4+, H=85%-,176.0p. |
10/24, 7p |
48min |
Swimming |
|
|
|
|
Last Swimm of 2011! 141-89-61; 175.2p. |
10/25, 5:50p |
6.3M |
very easy |
|
AllenR |
GHO11 |
3/8 |
Not a good run---still somewhat damaged from the race; quite warm and
humid and the mosquitos were attacking near the end of the run. 132-84-57;
175.2p.
| |
10/26, 5:45p |
6.2M |
easy |
|
Allen |
SAL10 |
3/7 |
2 evening runs in a row; did not feel like running, but then ran okay,
particularly in the second half. 130-88-51; 175.2p. Too much stress:
finally, my heart rate is back to 50!
| |
10/28, noon |
15.0M(?) |
easy in very strong winds |
2:13:30 |
East Galveston,
Texas |
PEG27 |
6/4 |
From Hotel Galvez east on Seawall to Apffel Park Road (24:24, 21:15 on
way back) continuing turning south into Boddecker Dr (39:39) then cutting
along the somewhat muddy beach to Apffel Park Rd returning back to Seawall
(1:16) going again towards Each Beach turing around after 4 minutes,
retuning to Hotel Galvez---9:15 effort in the first dalf, and 8:30 effort
in the second half---ran quite well in the last hour. Boddecker Drive is a
very nice place to run as you see tons of birds on the beach and big ships
in the background. Unusual run, as I had to deal with 20-30 mile per hour
NNW winds with T=59-62;H=72% and cloudy---did not reach 10:00 pace on the
first 3.5 miles! Last Run for PEG27!
|
10/30, 6:30a |
10M |
t: 2.8M
| 1:25:52 (35:05-55:30 (20:35; 7:20-pace)) |
RivOk |
LAU10 |
6/3 |
Was running the tempo run really well, even catching and passing the
first group; T=48-52; H=81-77%; 176.8p (gained 2 pounds in Galveston!).
Last Run for LAU10! |
10/31, 5:45p |
6.2M |
easy |
|
Allen |
SAL10 |
3/7 |
T=66-63, low hum.; 140-89-51; 174.8p.
|
11/2, 6:55a |
19.7M |
very easy |
3:09:24 (9:50|9:30)
| Lakefront
Trail, Chicago, IL |
GHO11 |
7/3 |
Run from Navy Pier (7.5M marker) to Hollwood Ave which is the north
end of the trail, adding a 2M loop in Lincoln
Park, and 2.6M of transfers from my Downtown Chicago Hotel to the
trail. Ran very slow today, but did not feel like running faster; probably
I was still tired from the hard runs on FR and SU---with water carrier
T=54 H=65% partly cloudy and somewhat windy.
|
11/4, 7:10a |
8.2M |
easy
|
| Lakefront Trail, Chicago, IL |
GHO11 |
3/2 |
Going from Superior/LaSalle on E. Chicago to Lakefront then going
south until finding an underpass hitting the trail at the 7.5M marker
continuing south to the 10M marker and back, getting a beautiful view
of Down Town Chicago from the Shedd Aquarium just 20 minutes
after sunrise; T=44, H=67% and partly cloudy |
11/6, 6:30a |
10M |
steady, m: 4M
| 1:24:20 (8:26-pace; 34:02-56:26(22:25); 8:55-8:00-8:20)
| RivOk |
BLAU |
5/6 |
Good run; good steady pace after 3M at 9:00-pace, running a 4-mile
stretch at 8:00-pace; T=69, H=80%. 177.4p (gained 2.5p in Chicago).
|
11/8, 6:45a |
7M |
5x800 f|s |
4:04 4:02 4:05 4:01 4:02 |
MemPa |
GLYC |
5/5 |
Ran kind of slowly, but the conditions were kind of miserabel: T=73-74
H=90-87%. First run for GLYC. Left heel was okay after the workout, but
was quite sore in the afternoon. 139-83-53 176,2p.
|
11/9, 6:50a |
5.1M |
easy |
|
AllenR |
SAL10 |
3/2 |
Heel was feeling quite sore and I wanted to stop, but then I relaced
my shoes more tightly and I had no problems with running; anyway, will do
a lot of icing and stretching, and hopefully everything will be fine by
Sunday... T=54, sunny, and low. hum.
| |
11/11, 7a |
6.2M |
easy with six 20 sec. strides |
|
AllenR |
GLYC |
3/5 |
137-84-62(!) 173.4p(!) |
11/13, 7a |
17.8M |
Houston Metric Marathon |
DNF (8:52|8:48|-) dropped out at 15M |
Houston, Texas |
BLAU |
7/8 |
Fourth Race of the Season; in very warm and humid
conditions; left heel started to get sore at mile 11, and things got really bad at mile 14. Heel stayed sore for 5 days! |
11/20 4p |
5M |
easy |
|
Allen |
GLYC |
3/5 |
The heel was sore for a week, and still was not 100% okay after taking 6 restdays.
|
11/23, 7a |
5.8 |
easy |
|
Allen |
SAL10 |
3/5 |
|
11/25, 7a |
6M |
easy |
|
MemPa |
GLYC |
5/5 |
GLYC is kind of heavy, quite restrictive, and not too
good for my sore heel.
|
11/27, 7:30a |
14.8M |
easy |
2:25:52
| Hershey |
GHO11 |
6/5 |
Ran okay but kind of slow for 12 miles, and then
the heel started to feel somewhat sore and I decided not to
run 17 miles. |
11/29, 7a |
5.8M |
easy |
|
Allen |
SAL10 |
3/5 |
...
|
12/2, 8a |
5.8M |
easy |
|
Allen |
GHO11 |
3/5 |
|
12/4, 4p |
5M |
easy |
|
MemPa |
GlYC |
3/5 |
|
12/6, 8a |
5.8M |
easy |
|
Allen |
GHO11 |
7/5 |
|
12/8, 11a |
10M |
easy |
1:40:40 (34:50-30:40-35:10) |
H-Mem(1)-H |
GLYC |
7/5 |
Quite Slow these days |
12/10, 8a |
17M |
easy |
2:41:40(59:42-1:46:22-...)
| Hershey |
GHO11 |
6/5 |
Last Run for GHO11; heel problem does not seem
to get better; doubtful if I will run the Houston Marathon.
| |
12/13, 11a |
10M |
easy |
1:36:39 |
H-Mem(1)-H |
GLYC |
5/5 |
|
12/15, 8a |
5.6M |
easy |
|
Allen |
SAL10 |
3/5 |
Was busy with grant/grading , and did not run for 4 days! |
12/20, 1p |
6.7M |
easy |
6.2M loop in 10:18-pace |
Central Park, New York |
GLYC |
3/4 |
| |
12/22, noon |
6.7M |
easy |
6.2M loop in 9:40-pace |
Central Park, New York |
GLYC |
3/4 |
| |
12/24, 11a |
6.7M |
easy |
6.2M loop in 9:09-pace |
Central Park, New York |
SPC3 |
3/4 |
First run for SPC3! |
12/25, 8a |
12.9M |
easy |
2 loops in (9:55|9:30)-pace |
Central Park, New York |
GLYC |
3/4 |
| |
12/27, 11a |
10M |
easy |
? (?-27:51-32:13) |
H-Mem(1)-H |
PEG28 |
7/5 |
First Run for PEG28! |
12/30, 11:30a |
10M |
easy |
96:23 (34:30-29:00-32:43) |
H-Mem(1)-H |
PEG28 |
7/5 |
175.6p. |
1/1, 8a |
19M |
easy |
3:03:13 (9:37-pace)
| Hershey |
PEG28 |
7/5 |
Stretching the heel every 20 minutes seemed to help a lot! Houston Marathon decision run: as I was able to finish it, I will run Houston (quite slowly!) unless the MRI suggests not to run it!
| |
1/3, 11:30a |
10M |
easy |
95:00 (33:15-29:15-32:33) |
H-Mem(1)-H |
PEG28 |
7/5 |
Good news; MRI did not show any tear in the left
Achilles tendon. 173.8p. |
1/5, 7:30a |
5.5M |
very easy |
|
UH_DT |
GLYC |
7/5 |
New route to Sabine Bridge and then continuing
on a new narrow bike path along Buffalo
Bayou to the door steps of UH-Downtown. Ran quite slowly, as I was quite sick on Wednesday! |
1/7, 8:30a |
10.4M |
easy |
1:44:15 (10:01-pace) |
TownL (Austin) |
PEG28 |
3/5 |
Kind of slow run and I ran quite poorly; always seem to run 20-30 seconds per mile slower on this route (but forgot Gu and also seem to be fighting some mysterious cold) . Anyhow, I enjoyed running this rounte on a beautiful day
with a lot of row boats on the lake and dogs and walkers
on the trail; sunshine and T=54-58. |
1/9, 8a |
7.8M |
easy |
74:45 |
Shoal-Cr (Austin) |
SPC3 |
3/4 |
Wet run; T=53 in drizzel rain interleaved with
heavier rain! Ran to 45th street and back! SPC3 turned out fine for running in the rain,
as my feet stayed dry! Some heel soreness near the end. Stuggling with a cold! |
1/13, 4:30p |
6.2M |
easy |
|
UH_DT |
SAL10 |
3/5 |
Heel felt quite sore during the second half of the run; unlikely, I will run the Houston Marathon. Last run for SAL10; a really good and fast trail shoe also suitable for the road. Feeling unusually tired the last 10 days. |
1/15, 7a |
26.2 |
Houston Marathon |
did not start! |
Houston, Texas |
|
|
Decided Saturday afternoon not to run the Marathon as my heel is still too sensitive and unlikely will last for more than 15-20 miles; will take now a 2-6 months break from running---unfortunately, this is how long it takes to get rid of achilles tendinitis. When I watched the race with all the hipe and the ideal conditions, I felt kind of jealous of the other runners and was not sure if I made the right decision, but if I would have run it, I am sure I would have limped for a week and might have run into other problems because of the cold and last week's tiredness. Anyhow, time to focus on other things soon... Hopefully in the second half of 2012 I will be running strong again! |
Shoes
LAU10:= Brooks Launch (681/D), red/orange color, size 10.5, in use
since April 25, 2010; retired on Oct. 30, 2011
GHO10:= Brooks Ghost 3
medium, Men's size 10.5, 110076 1D 630; bought on Sept. 7; first run on Sept.
16, 2010; retired on August 27, 2011.
SAL10:= Salomon S-Labs2 XT Wings;
"fast" trail running shoe with road running capabilities; supposed to have good
friction to deal with slippery trail and rocks, size 10.5, bought on September
21; first run on September 29, 2010; to be retired January 11, 2011
PEG27:=
Nike Air Pegasus+ 27, size 10.5, bought and first run on November 21, 2010;
retired on October 28, 2011
BLAU:= "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.
GHO11:= Brooks Ghost 4
medium, Men's size 10.5, bought on July 2, 2011; first run on August 5, 2011; prematurely retired on Dec. 10, as the shoe although a good shoe feels too tight; might still run a little more with in in February 2012.
SPC3:= Salomon Speedcross 3, pop green color + red with fell-like bottom,
size 11, trail running shoe good for hilly and wet trails, not so good for
running on the road and rocky(??) trails; bought on Sept. 20, 2011, first run on
Dec. 8, 2011.
GLYC:= Brooks Glycerine 9, size 11, bought on Nov. 6, 2011;
first run on Nov. 8, 2011.
PEG28:= Nike Air Pegasus 28, black and green, size 11, bought on December 26, 2011;
first run on December 27, 2011.
Courses
MemPa:=Memorial Park 2.93
miles packed dirt trail 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.
HoChi:= Ho Chi Minh
Trail south of Memorial Park, is a jungle-like trail going through dense
bushes and forrest with ups and down; however, the purple trail
(estimated length 1.93M) has very good footing and can even be used for speed
work.
H-Mem(Y)-H:= from home going to Memorial Park via Montrose/Pedestrian
Bridge, then doing X loops in Memorial Park and back the same way; 10M, 12.9M,
15.8M, 18.8M for 1, 2, 3, 4 Memorial Park loops.
Hershey:= going through Terry
Hershey 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 Northcross continuing east on Foster Kane and then going south on Shoalcreek and back, running on the bike lane.
MemTr:=Memorial Park track; warmup and cool down on Memorial Park
trail
UH_DT:= going to Sabine Bridge and then continuing north east
on a new narrow bike path along Buffalo
Bayou to the door steps of UH-Downtown and back---a 5.5M run.
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, Early 2010 , Late 2010, Early 2011.
last updated: January 15, 2012.