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<TITLE>Second Half 2013 Training Log</TITLE>
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<h2>Christoph F. Eick's Training Log<br>
June 23, 2013 to December 31, 2013</h2>
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<table border="1" cellpadding="3">
<tbody>
<tr>
<th bgcolor="#ffffaf">Long Runs</th>
<th>Easy Runs</th>
<th>Steady Pace</th>
<th bgcolor="#ffe3e3">Marathon Pace</th>
<th bgcolor="#ffbbaa">LT-Pace</th>
<th bgcolor="#ff7565">VO2-Pace</th>
<th bgcolor="orange">1M-Pace</th>
<th bgcolor="#faddbb">Hills</th>
<th bgcolor="#a2deda">Swimming</th>
</tr>
<tr>
<th bgcolor="#ffffcf">8:20-10:00</th>
<th>8:40-10:15</th>
<th>8:30-8:40</th>
<th bgcolor="#ffe3e3">8:10-8:30</th>
<th bgcolor="#ffbbaa">7:20-7:45</th>
<th bgcolor="#ff7565">7:00-7:15</th>
<th bgcolor="orange">6:45-6:55</th>
<th bgcolor="#ddfacc">Trails</th>
<th bgcolor="#e7e7ff">SBY-STR-Y</th>
</tr>
</tbody>
</table>
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<br>
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<table border="3" cellpadding="3">
<tbody>
<tr>
<th>Day</th>
<th>Distance</th>
<th>WO</th>
<th>Time</th>
<th>Place</th>
<th>Shoe</th>
<th>Eff.</th>
<th>Comment </th>
</tr>
<tr>
<th>6/23, 6:30a</th>
<th bgcolor="#ffffcf">10M</th>
<th>easy</th>
<th>1:28:22 (8:50-pace; 35:03 23:32 (8:39-pace) 29:39)</th>
<th>RivOk</th>
<th>DEF6</th>
<th>4/7</th>
<th>T=77-81, H=89-77%. Another BCRR Run; ran much better than last week today, and walked only 
2 minutes near the end, but felt similarly dehydrated and exhausted as last week.Mexican Breakfast afterwards at 
<a href="http://www.yelp.ca/biz/sunrise-taquito-houston">Sunrise Taquitos</a>, having eggs, brown beans, onions,
potatos, jalopenos, chips and spicy green Mexican Salsa.
</th>
</tr>
<tr>
<th>6/24, 6:30p</th>
<th>28min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>138-77-46, 177.0p.</th>
</tr>
<tr>
<th>6/25, 7:20a</th>
<th>55min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>Swimming Season I which started on May 9 ended today: I swamm 15 times! Swimming Season II 
is scheduled for August 27-October 26, 2013!</th>
</tr>
<tr>
<th>6/27, 6:45a</th>
<th>7.7M</th>
<th>easy</th>
<th>1:15:25</th>
<th>UH_Allen</th>
<th>WR16</th>
<th>4/7</th>
<th>W=77-81, H=89-79%; walked 6 minutes. Not a good run; never really felt
good during the run; perhaps, the spicy Guacomole I ate last night was no longer edible; also felt somewhat 
hyper; might have forgotten to take Irbesartan yesterday. Mexican Breakfast afterwards at 
<a href="http://www.yelp.ca/biz/sunrise-taquito-houston">Sunrise Taquitos</a>, having eggs, brown beans,
potatos, onions, jalopenos, and spicy green Mexican Salsa.
</th>
</tr>
<tr>
<th>6/29, noon</th>
<th>28min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>...</th>
</tr>
<tr>
<th>6/30, 6:30a</th>
<th bgcolor="#ffffcf">11.0M</th>
<th>easy</th>
<th>1:36:38 (33:02 23:25 40:11 (1M longer; walked 7 minutes))</th>
<th>RivOk</th>
<th>WR16</th>
<th>4/7</th>
<th>T=81-84, H=54-45%; unusual warm conditions but quite low humidity; ran
the first leg 2 minutes faster than last week, with the second leg being about the 
same pace; overall, we ran a quite fast pace and I 
finally started to breathe quite hard after 9.5 miles, and decided to walk the
first half of the last mile! The June running break is over&#8212I only ran 6  
times this month!</th>
</tr>
<tr bgcolor="#77ff77">
<th><font color="white">July 1:</font> </th>
<th><font color="red">2013/2014</font> </th>
<th><font color="red">Running</font> </th>
<th><font color="red">Season</font> </th>
<th><font color="white">starts!</font> </th>
<th><font color="white">Back to running </font></th>
<th><font color="white">4 days</font> </th>
<th><font color="white">per week!</font> </th>
</tr>
<tr>
<th>7/1, 6:40a</th>
<th>5.4M</th>
<th>easy</th>
<th>49:11</th>
<th>UH_DT</th>
<th>DEF6</th>
<th></th>
<th>T=75-77; H=57-49%; first run in somewhat decent conditions, since end of May! 
Had to run a different rounte due to the July 4th Festival.</th>
</tr>
<tr>
<th>7/2, 7p</th>
<th>28min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>127-86-55 177.0p</th>
</tr>
<tr>
<th>7/3, 6:40a</th>
<th>5.4M</th>
<th>easy</th>
<th>50:30</th>
<th>Allen</th>
<th>WR16</th>
<th>4/7</th>
<th>Not feeling really well today facing some digestiv problems; took 
it easy!</th>
</tr>
<tr>
<th>7/5, 6:30a</th>
<th bgcolor="#ffffcf">12.8M</th>
<th bgcolor="#faddbb">easy on hilly route</th>
<th>1:59:17</th>
<th><a href="http://www.sanaturalareas.org/cr/crindex.html">Crownrigde 
Canyon Nature Area</a>, San Antonio, Texas</th>
<th>DEF6</th>
<th>4/7</th>
<th>T=74-77, H=85-79% and mostly cloudy; quite challenging road run with
water carrier, facing quite 
long rolling hills in okay weather conditions, starting at the 
Crownridge Canyon Nature Area, going west on Luskey, continuing west on Babcock, 
then turning north on Scenic Loop Road, continuing about 0.2M 
beyond Boerne Stage Road and back (<a href="http://www.usatf.org/routes/view.asp?rID=388325">Map 
of the Crownridge Area</a>), also doing a short 40 minute walking tour of the nature 
area after the run. Ran somewhat slow, but the long uphill stretches 
of the course were quite demanding, and I handled the hills okay! Overall,
quite nice Hill Country Scenery!</th>
</tr>
<tr>
<th>7/7, 7:05a</th>
<th>5.9M</th>
<th></th>
<th></th>
<th>mostly on Wurzbach Road, San Antonio, Texas.</th>
<th>DEF6</th>
<th>4/7</th>
<th>T=75-78, H=91-87%; not running well today; perhaps, something was 
wrong with the Chinese food we ate Saturday night!</th>
</tr>
<tr>
<th>7/8, 7p</th>
<th>28min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>...</th>
</tr>
<tr>
<th>7/9, 6:40a</th>
<th><del>7.7</del> 6.5M</th>
<th>easy</th>
<th></th>
<th>UH_DT3</th>
<th>WR16</th>
<th>4/7</th>
<th>T=79-81, H=89-82%; not much change from Sunday's run: still feeling kind 
of weak and shortened distance, and also walked 5 minutes near the end.</th>
</tr>
<tr>
<th>7/10, 6p</th>
<th>5.4M</th>
<th>very easy</th>
<th>Run 43 minutes and walked 18 minutes</th>
<th>RiceHerm</th>
<th>DEF6</th>
<th>4/7</th>
<th>T=91-89; H=52-55%; Rare Summer Evening BCRR Run; ran quite poorly: did not handle 
the heat well and having a big lunch at 1:30p was not a good idea either. 
131-74-49, 177.0p&#8212Hope to scale this weight back to 173p by 9/9/13!  
</th>
</tr>
<tr>
<th>7/12, 6:50a</th>
<th>6.2M</th>
<th>easy</th>
<th>1:00:41 (walked 6 minutes)</th>
<th>AllenR</th>
<th>DEF6</th>
<th>4/7</th>
<th>T=78-81 H=89-79%; ran not as poorly as it looks, as I enjoyed a bottle of Merlot
the night before. </th>
</tr>
<tr>
<th>7/13, 8a</th>
<th>120 minutes</th>
<th bgcolor="#eeffbb">Major Hiking.</th>
<th></th>
<th><a href="http://abnc.org/">Armand Bayou</a>, Pasadena, Texas.</th>
<th></th>
<th></th>
<th>Had fun with my first hike 
with this <a href="http://www.meetup.com/Houston-Area-Trails-More/">Houston Area 
Meetup Hiking Group</a>&#8212a lot 
of interesting people participated!</th>
</tr>
<tr>
<th>7/<del>13</del>14, 4p</th>
<th>35min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>Tried out new excercises such as lunges, squates, Pilate Hundred; was sweating
a lot, which was a clear sign that I am still not 100% okay. 
</th>
<tr>
<th><del>7/14, 6:30a</del> 7/16,6:40a</th>
<th bgcolor="#ffffbb">15M</th>
<th>easy</th>
<th>2:26:28 (34:04(3.5M) 24:16(2.5M) 23:48(2.5M) 28:02(3M) 36:16(3.5M; walked 
for 11 minutes, but ran the last half mile!)</th>
<th><del>RivOkMemPa</del> H-Mem(2.67)-H</th>
<th>DEF6</th>
<th>4/7</th>
<th>Had digestive problems and was quite tired FR-Su, and had to postpone the
15-mile long run to Tuesday. T=75-79, H=89-78. Although the pace was slow, considering the sickness, 
I had a good run 
today; the 7m/ph ENE wind help a little when it was getting tough the last 5 miles, ran a decent 
pace between miles 7.5 and 13.8, and then walked for 11 minutes. Was happy
that I could make up the 15 mile long run just 2 days after I was feeling better.</th>
</tr>
<th><del>7/16, 6:40a</del></th>
<th><del>5.3M</del></th>
<th><del>easy</del></th>
<th></th>
<th><del>Allen</del></th>
<th></th>
<th></th>
<th></th>
</tr>
<tr>
<th>7/18, 7:25a</th>
<th>6.2M</th>
<th>easy</th>
<th></th>
<th>AllenR</th>
<th>WR16</th>
<th>4/4</th>
<th>T=76-79, H=89-77%; a so-so run! 133-78-46 177.2p.</th>
<tr>
<th>7/19, 7a</th>
<th>5.7M</th>
<th bgcolor="#ffbbaa">ftl: 13x1min f|s</th>
<th>51:02</th>
<th>UH_DT</th>
<th>PURFL</th>
<th>4/7</th>
<th>T=77-78, H=84-81%; first faster run of the new season! Ran really
hard today! Needed to add 0.2M as I was running out of room on the original route! </th>
</tr>
<tr>
<th>7/20, 3:45p</th>
<th>28min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>Just doing the basic workout today!
<tr>
<th>7/21, 6:30a</th>
<th bgcolor="#ffffcc">10M</th>
<th>easy</th>
<th>1:28:17 (8:49-pace; 33:52 23:42 30:42)</th>
<th>RivOk
<th>WR16</th>
<th>3/7</th>
<th>T=77-79-76 H=89-87-95%; rained pretty hard for 10 minutes 1 hour into 
the BCRR Run! Decent run; felt challenged on mile 8 and 9, but did hang on, and ran
the last 600 meter quite fast, passing everybody! 179.6p&#8212oh no!&#8212ate too much Thursday
through Saturday! Had a Spanish Omelett at the 
<a href="http://www.bing.com/local/Details.aspx?lid=YN873x121774954">Midtown Bar and Grill</a> 
afterwards.</th>
</tr>
<tr>
<th>7/22, 7:10a</th>
<th>5.2M</th>
<th>easy</th>
<th>51:02 (walked 6 minutes)</th>
<th>AllenR</th>
<th>DEF6</th>
<th>4/7</th>
<th>T=79-81, H=94-82%; did not run well 
at all!&#8212still quite beaten up from yesterday's run!</th>
</tr>
<tr bgcolor="#ffffbb">
<th>7/24, 6:30a</th>
<th><del>17</del> 12.2M</th>
<th>easy</th>
<th>2:08:44 (ran the first 10 miles in about 10:00 and walked most of 
the last 2.2M!</th>
<th>Hershey</th>
<th>WR16</th>
<th>7/5</th>
<th>T=77-82, H=93-79%. Never ran well and was never feeling well in challenging conditions, and finally 
decided after running poorly for 90 minutes, that today is not the day run 17 miles. First run 
at Terry Hershey Park, having Crabcake Benedicts afterwards
at <a href="http://www.theeggandirestaurants.com/locations/kirkwood.html">Egg&I, Kirkwood</>.
</th>
<tr>
<th>7/25, 7p</th>
<th>35min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>...

<tr bgcolor="#77ff77">
<th><font color="white">July 26:</font> </th>
<th><font color="red">Beginning</font> </th>
<th><font color="red">Vacation</font> </th>
<th><font color="red">9-day</font> </th>
<th><font color="red">Bus</font> </th>
<th><font color="white">Trip</font> </th>
<th><font color="white">through</font></th>
<th><font color="white">Guatemala!</font> </th>
</tr>
<tr>
<th>7/27, 6:10p</th>
<th>5.4M</th>
<th>easy</th>
<th>51:12</th>
<th>TM, Barcelo Hotel, Guate</th>
<th>DEF6</th>
<th></th>
<th>First run on treadmill this year!</th>
</tr>
<tr>
<th>7/29, 4:50p</th>
<th>6.2M</th>
<th>easy</th>
<th>58:19</th>
<th>Villa Maya, Peten</th>
<th>DEF6</th>
<th></th>
<th>T=88-; H=85%; tough run in quite warm conditions on some back roads
near the hotel!</th>
</tr>
<tr>
<th>7/31, 3:50p</th>
<th>5.6M</th>
<th>easy</th>
<th> </th>
<th>Antigua, Guatemala</th>
<th>DEF6</th>
<th></th>
<th>T=86-; H=85%; tried to run on roads which was difficult
due to the last of space and finished after 40 minutes, adding 
2.2M on the treadmill on the Porta Hotel!</th>
</tr>
<tr>
<th>8/1, 6:15a</th>
<th>5.0M</th>
<th>easy</th>
<th></th>
<th>Petenque, on Lake Atitlan</th>
<th>DEF6</th>
<th></th>
<th>Kind of city tour!</th>
</tr>
<tr>
<th>8/3, 4:20p</th>
<th>5.1M</th>
<th>easy</th>
<th>48:08</th>
<th>TM, Barcelo Hotel, Guate</th>
<th>DEF6</th>
<th></th>
<th>Very warm; was sweating a lot!</th>
</tr>
<tr bgcolor="#77ff77">
<th><font color="white">August 4:</font> </th>
<th><font color="red">End</font> </th>
<th><font color="red">Vacation</font> </th>
<th><font color="red">9-day</font> </th>
<th><font color="red">Bus</font> </th>
<th><font color="white">Trip</font> </th>
<th><font color="white">through</font></th>
<th><font color="white">Guatemala!</font> </th>
</tr>
<tr>
<th>8/5, 7:35a</th>
<th>5.5M</th>
<th>easy</th>
<th>52:32</th>
<th>UH_DT</th>
<th>WR16</th>
<th></th>
<th>T=78+; H=93-%; tough run after starting quite late; felt
quite exhausted after 4.8M, and walked for 3 minutes near the end. 133-83-49 176.8p; kind of kept my weight; now it is time to
get back to 172p by middle of September. </th>
</tr>
<tr>
<th>8/7, 8a</th>
<th>6.2M</th>
<th>easy</th>
<th>61:12</th>
<th>AllenR</th>
<th>DEF6</th>
<th></th>
<th>T=81-83+; H=84-79%; postponed long run, because getting 
to bed too late and because of extreme heat. Took it somewhat easy today, 
as I was running quite late!</th>
<tr>
<th>8/8, 7:35a</th>
<th><del>6.2M</del></th>
<th></th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>Did not feel like running; feeling kind of goofy and
tired today!</th>
</tr>
<tr>
<th>8/10, 6:15p</th>
<th bgcolor="#ffffbb">11.0M</th>
<th>very easy</th>
<th>1:48:22 (9:50-pace)</th>
<th><a href="http://www.chicagobikes.org/pdf/lakefront_trail061608.pdf">Lakefront Trail</a>, Chicago</th>
<th>WR16</th>
<th>4/7</th>
<th>T=74-72; H=46-43 with some wind. Run south on the trail from the 8.8M 
marker to almonst the 14.0M marker in South direction with an 2x0.4M transfer to the trail from 
the <a href="http://thecongressplazachicago.com/">Congress Plaza Hotel</a>, an kind of old, a little run down hotel, but I 
got a price for below $100 which is good for Chicago. Running 
kind of slowly also carrying a water carrier, due to the lack of running the last 2 
weeks, but handled the distance okay, after a terrible day having to catch a 6a
flight that was then 2 hours delayed, and the I had to work for 5 hours to 
finish my Urban Computing Workshop talk. Listened to a lot of music from nearby
Saturday life concerts, went by 2 small sand beaches&#8212people were cooking all kind of evening meals when I passed by and I got hungry myself&#8212, and saw a lot of boats on lake. Unexpectedly,
it was quite dark when I finished at 8:10p, and running in sun glasses also did not help a lot!</th>
</tr>
<tr>
<th>8/12, 6:40a</th>
<th>5.0M</th>
<th>easy</th>
<th>45:36</th>
<th>Along Chicago River</th>
<th>WR16'</th>
<th></th>
<th>T=72, H-64%; going along the <a href="http://www.aviewoncities.com/chicago/riverwalk.htm">Chicago River Walk</a> via Lakefront until State Street 
and back from my hotel; back to running my normal pace today!First run for WR16'!</th>
</tr>
</tr>
<tr>
<th>8/13, 6:50a</th>
<th bgcolor="#ffffbb">18.0M</th>
<th>easy</th>
<th>2:54:42 (1:30:41 (9.05M; 10:01-pace) 1:24:01(8.95M  9:22-pace))</th>
<th><a href="http://www.chicagobikes.org/pdf/lakefront_trail061608.pdf">Lakefront Trail</a>, Chicago</th>
<th>WR16</th>
<th>4/7</th>
<th>T=64-66; H=65% with 13-18 m/ph north wind. Run north from the 9/9M marker to the 17.5M marker with all kinds of add-ons.
During miles 0.5 to 9 I to deal quite strong headwind, particularly if close to the lake. Ran the
first half in quite low speed, partially due to the wind; however, in general my performance in the 
run was encouraging, considering
I ran the second half well and kept the same pace until the end, in spite of increasing the mileage 
significantly and that I was runningwith a water carrier, and, more importantly, felt quite good 
after the run. The unusually cold conditions really 
helped&#8212the high today was 70!! Going by 
Ohio Street Beach as there were a lot 
of waves which even left the lake spilling on the trail, going through Lincoln Park, and passing a lot of small harbors as 
well running in first cloudy and then partially cloudy conditions was nice! The same
run in Houston would have been much more challenging&#8212while visiting Chicago, I ran 
34 miles in 4 days! Overall, Chicago looks like a vibrant and 
alife city to live in!</th>
<tr>
<th>8/15, 8:15a</th>
<th>5.2M</th>
<th>easy</th>
<th>...</th>
<th>AllenR</th>
<th>WR16</th>
<th></th>
<th>T=75-74, mostly in drizzel and slightly stronger rain! 135-81-48, 179.2p: gained
3 pounds in Chicago!
</tr>
<tr>
<th>8/18, 6:45a</th>
<th bgcolor="#ffffbb">10M</th>
<th>easy</th>
<th>92:27 (9:14-pace 33:37-28:01-30:49 9:36-9:20-8:48)
<th>H-Mem(1)-H</th>
<th>DEF6</th>
<th>4/7</th>
<th>T=73-75; H=69%, Had nose bleeding at 5a; still decided to run; started quite slowly but
finished strong in better than usual conditions. Also struggling with 
bad allegies since Saturday.</th>
</tr>
<tr>
<th>8/20, 6:50a</th>
<th bgcolor="#ffffbb">9M</th>
<th>easy</th>
<th>89:48 [9:58-pace; 44:39 45:09]
<th><a href="http://www.youtube.com/watch?v=m3dCtFa8W-4">Gore Valley Trail</a>, Vail, Colorado</th>
<th>WR16</th>
<th>4/7</th>
<th>T=54-57; H=56. Going west from Cascade 
Village along <a href="http://www.backpacker.com/destinations/hikes/522504">Gore Creek</a>
(<a href="http://www.eaglecounty.us/Trails/Documents/EVRT_edwards_to_Vail_Pass/">Eagle County 
Map</a>) also going parallel with I70, and then after reaching the trail head going on 1.2M 
towards Avon, Colorado: a rolling course, but not too bad uphills! Stuggled with the 8000 foot elevation and also a lot of nasal 
congestion, but at least ran the whole way; going back was mostly uphill!
</th>
</tr>
<tr>
<th>8/20, 11a</th>
<th>120 minutes</th>
<th bgcolor="#eeffbb">Major Walking</th>
<th></th>
<th>Vail, Colorado</th>
<th>WR16'</th>
<th></th>
<th>Hiked on the top of the mountain I reached with 
the <a href="http://coloradolivecams.com/colocam-vail5.htm">Vista Bahn</a> Lift, having some nice
views of Vail. In general, I wanted to hike more but my legs felt too sore, particularly going uphill was difficult, and
I felt kind of exhausted for the rest of the day!
</th>
  <TR>
    <TH>8/22, 7:15a</TH>
    <TH>8.3M</TH>
    <TH>easy
    <TH>80:48 (29:47 11:05 11:57 27:56) </TH>
    <TH>North Boulder, CO</TH>
    <TH>WR16</TH>
    <TH>5/6</TH>
    <TH>T=61-65, H=85-76%. Going From Ron's house on Left Hand Trail south <A 
      href="http://bouldermountainbike.org/trail/eagle-trail">to 
      Sage/Eagle Trail</A> (<a href="https://bouldercolorado.gov/osmp/eagle-trailhead">Eagle Trail Head</a>) to the edge of the <A 
      href="http://bouldermountainbike.org/trail/boulder-reservoir-trail">Boulder 
      Water Reservoir</A> and back (<a href="http://gisweb.ci.boulder.co.us/agswebsites/osmp/osmptrails/">Boulder Trail Overview</a>). Started out quite slowly, but ran better the last third!</TH></TR>
  <TR>
    <TH>8/24,7:15a</TH>
    <TH>3.3M</TH>
    <th bgcolor="#ffbbaa">ftl: 11x[:20f|:40s]</th>
    <TH>29:42</TH>
    <TH>North Boulder, CO</TH>
    <TH>WR16</TH>
    <TH>3/5</TH>
    <TH>Towards the <A 
      href="http://www.thetrailgirl.com/2012/06/05/left-hand-trail/">Left-hand 
      Trail Head</A> from Ron's house; T=62+ and sunny. 
    </TH></TR>
<tr bgcolor="orange">
<th>8/25, 7:20a</th>
<th>14.0M</th>
<th><b><font color="purple"><a href="http://www.heartandsolehalf.com/heart-and-sole-half/index.html">The 
Heart & Sole Half Marathon</a></font></b></th>
<th>2:12:52 (ran the first mile in 9:00-pace and the first 10 miles in 9:25-pace, and then cratered
walking half of each of the last 3 miles)</th>
<th>Boulder, Colorado</th>
<th>WR16'</th>
<th>7/5</th>
<th>T=58-63, H=88-83%, a race to forget! Felt kind of sore the whole way, and just running 9:25 
pace early in the race took a lot of effort. I am not sure what went wrong, but one reason
might be that after running not much for 2 weeks due to travel and other reasons, I increased the mileage quite significantly,
and running the race at 5400 feet might have had some inpact; 176.8p after return; did not gain any weight.</th>
</tr>
<tr>
<th>8/28, 7:05a</th>
<th bgcolor="#ffffbb">10M</th>
<th>easy</th>
<th>95:26 (9:32-pace 34:38-29:54-31:03 9:52-9:58-8:53)
<th>H-Mem(1)-H</th>
<th>DEF6</th>
<th>4/7</th>
<th>T=77-83; H=83-74%; did not feel that well the first 4M, but 
survived and even picked up the pace on the last 3.5M</th>
<tr>
<th>8/29, 6:40p</th>
<th>38min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>First swimm of Swimming Season II 
which runs through October 26, 2013!</th>
<tr>
<th>8/30, 7:10a</th>
<th>5.3M</th>
<th>easy</th>
<th></th>
<th>AllenR</th>
<th>WR16</th>
<th>4/4</th>
<th>T=81, H=86%; had problems to convince myself to run;  178.2p.</th>
</tr>
<tr>
<th>9/1, 6:30a</th>
<th bgcolor="#ffffbb"><del>19</del>16M</th>
<th>easy</th>
<th>2:41:01 (10:03-pace; ran the first 4 miles in about 10:00 pace, miles 5-11 in 9:25 pace; hit 
a very bad patch on miles 12, walking 3 minutes and decided not to run 19 today, but
then surprisingly was able to run miles 13 and 14, and walked 4 minutes on mile 15, 
but succeeded to run the last mile) 
<th>H-Mem(3)-H</th>
<th>DEF6</th>
<th>4/7</th>
<th>T=77-84; H=84-70%; not a good run, but was able to run most of 
the last 4 miles after a bad patch on mile 12.  </th>
<tr>
<th>9/2, 6:45p</th>
<th>43min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>131-82-47, 176.4p.</th>
<tr>
<th>9/3, 6:40a</th>
<th>5.5M</th>
<th>easy</th>
<th>51:07</th>
<th>UH_DT</th>
<th>WR16</th>
<th>4/4</th>
<th>T=77-79, H=94-87%; was sweating a lot in the first
half; ran okay, although the run felt too challenging condering
the 9:10 pace I ran on the last 3 miles.</th>
</tr>
<tr>
<th>9/4, 6:45a
<th>6.2M</th>
<th bgcolor="#ffbbaa">ftl:8x2min f|s</th>
<th></th>
<th>AllenR</th>
<th>PURFL</th>
<th>4/7</th>
<th>T=79-81, H=87-84%; not used to running faster anymore; felt somewhat 
exhausted after the 7th and 8th repeat!</th>
<tr>
<th>9/5, 6:40a</th>
<th>5.4M</th>
<th>easy</th>
<th>52:25(?)</th>
<th>AllenR</th>
<th>DEF6</th>
<th>4/4</th>
<th>T=78-79, H=92%; 128-73-47, 176.6p: too good to be true; need to check
equipment!</th>
</tr>
<tr>
<th>9/7, 8:30a</th>
<th>49min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th></th>
<tr bgcolor="#ffffbb">
<th>9/<del>7</del>8, 6:30a</th>
<th><del>19</del>17M</th>
<th>easy</th>
<th>2:58:09 (ran the first 13 miles in 9:46 and run/walked the rest)</th>
<th>Hershey</th>
<th>WR16</th>
<th>7/5</th>
<th>T=74-82, H=97-82%. Was supposed to do this run on Saturday, but could not convince myself to leave
the bed at 5:50a. Not a good run, struggling with the heat and never feeling good! 
Last long long run for WR16!
<tr>
<th>9/10, 6:50a</th>
<th>5.4M</th>
<th>easy</th>
<th></th>
<th>AllenR</th>
<th>DEF6</th>
<th>4/4</th>
<th>In drizzel rain!</th>
</tr>
</tr>
<tr>
<th>9/11, 6:40p</th>
<th>45min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>In spite of digestive problems!</th>
<tr>
<th>9/12, 6:50a
<th><del>6.2M</del></th>
<th bgcolor="#ffbbaa"><del>ftl:9x2min f|s</del></th>
<th></th>
<th>AllenR</th>
<th></th>
<th>4/7</th>
<th>Cancelled due to bad diarrhea, I stuggled with for 48 hours starting Tuesday afternoon.
 </th>
<tr>
<th>9/13, 6:40a</th>
<th>5.4M</th>
<th>very easy</th>
<th>54:58</th>
<th>AllenR</th>
<th>WR16</th>
<th>4/4</th>
<th>Still somewhat weak and not 100% yet; ran quite slowly.</th> 
<tr bgcolor="#ffffbb">
<th>9/15, 6:30a</th>
<th>19M</th>
<th>easy</th>
<th>3:14:16(ran the first 16 miles in 9:33-pace, walked mile 17, and walked about
60% of the last 2 miles)</th>
<th>Hershey</th>
<th>WR16'</th>
<th>7/5</th>
<th>T=76-83, H=95-83%A good run, considering the digestive problems I had earlier in the weak, having Vegie Benedicts afterwards
at <a href="http://www.theeggandirestaurants.com/locations/kirkwood.html">Egg&I, Kirkwood</a>. Finally, 
succeeded in covering 19 miles&#8212it took 3 tries! 
</th>
<tr>
<th>9/17, 6:50a</th>
<th>5.4M</th>
<th>easy</th>
<th></th>
<th>AllenR</th>
<th>DEF6</th>
<th>4/4</th>
<th>Kind of slow today</th>
</tr>
<tr>
<th>9/18, 6:40p</th>
<th>45min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>...</th>
<tr>
<th>9/19, 6:50p</th>
<th>5.3M</th>
<th>easy</th>
<th></th>
<th>Allen</th>
<th>SPC3</th>
<th>4/4</th>
<th>Run after a lot of rain; had problems to get going but 
run the last 3 miles okay! First evening run since 
a long time!</th>
</tr>
<tr bgcolor="#ffbbaa">
<th>9/21, 7:30a</th>
<th></th>
<th><del><b><font color="purple1"><a href="http://www.onetough10k.com/">Toughest
10K</a></font></b></del></th>
<th></th>
<th>Kemah, Texas</th>
<th></th>
<th></th>
<th>Did not feel like running a 10K race now, due to lack of any speedwork and
very bad weather forcast.</th>
</tr>
<tr bgcolor="#ffffbb">
<th>9/22, 7a</th>
<th><del>14</del> 20M</th>
<th>easy</th>
<th>3:18:17 (9:54-pace (10:08-10:02-9:32))</th>
<th>Hershey</th>
<th>DEF6</th>
<th>7/5</th>
<th>Had to cancel the run on Friday due to flooding, but then decided to take 
a double rest day,
and to run 20 miles (instead of 14) today!
T=67-75, H=84-71%; ran quite slowly, but picked up the pace a little the last 7 miles; the
finally Fall-like weather conditions definitely helped!  Having <del>Crabcake</del> Parisian Benedicts afterwards
at <a href="http://www.theeggandirestaurants.com/locations/kirkwood.html">Egg&I, Kirkwood</a>.
<tr>
<th>9/24, 6:30p</th>
<th>50min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>...</th>
<tr bgcolor="#ffffcc">
<th>9/25, 6:40a</th>
<th>10M</th>
<th>easy</th>
<th>1:42:48 (10:17-pace)</th>
<th>H-MemPa(1)-H</th>
<th>DEF6</th>
<th>7/5</th>
<th>Never feeling well; was very tired on Thursday!
</th>
</tr>
<tr>
<th>9/27, 6:50a
<th>5.4M</th>
<th>easy</th>
<th></th>
<th>AllenR</th>
<th>WR16</th>
<th>4/7</th>
<th>Still not 100% okay yet!
 </th>
<tr>
<th>9/28, 8a</th>
<th><del>200</del> 70 minutes</th>
<th bgcolor="#eeffbb">Major Hiking.</th>
<th></th>
<th>...</th>
<th></th>
<th></th>
<th>Cut short due to bad weather including a lot of lightnings 
with the <a href="http://www.meetup.com/Houston-Area-Trails-More/">Houston Area 
Meetup Hiking Group</a>.</th>
</tr>
<tr>
<th>9/29, 11:50a</th>
<th>6M</th>
<th>easy</th>
<th>10:10|9:30-pace</th>
<th>MemPa</th>
<th>DEF6</th>
<th>4/7</th>
<th>T=75+ and very humid after a lot of rain!</th>
<tr>
<th>9/30, 6:20p
<th>5.4M</th>
<th>easy</th>
<th></th>
<th>AllenR</th>
<th>WR16'</th>
<th>4/7</th>
<th></th>
<tr bgcolor="#ffffbb">
<th>10/2, 6:45a</th>
<th><del>20</del> 14.8M</th>
<th>easy</th>
<th>2:4?:?? (ran the first 12 miles in 9:55-pace, and 
then felt tired and dizzy and mostly walked the rest)</th>
<th>Hershey</th>
<th>DEF6</th>
<th>7/5</th>
<th>T=77-83, H=89-78%; kind of cratered trying to run 20 miles in very bad 
conditions.
<tr>
<th>10/4, 8:30a
<th>5.3M</th>
<th>easy</th>
<th></th>
<th>Allen</th>
<th>WR16</th>
<th>4/7</th>
<th></th>
<tr>
<th>10/5, 4p</th>
<th>50min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>...</th>
<tr bgcolor="#ffffcc">
<th>10/6, 7:20a</th>
<th>13M</th>
<th>easy</th>
<th>2:08:38 (9:53-pace; 35:12 30:29 29:38 33:17)</th>
<th>H-MemPa(2)-H</th>
<th>WR16'</th>
<th>7/5</th>
<th>T=64-58; H=51-81%; a cold front was arriving and I had to run the second 
hour in strong rain.
</th>
</tr>
<tr>
<th>10/7, 6p
<th>5.4M</th>
<th>easy</th>
<th></th>
<th>AllenR</th>
<th>DEF6</th>
<th>4/7</th>
<th></th>
<tr>
<th>10/10, 6:50a
<th>5.5M</th>
<th>easy</th>
<th>53:53</th>
<th>UH_DT</th>
<th>WR16</th>
<th>4/7</th>
<th></th>
<tr>
<th>10/11, 6:20p
<th>5M</th>
<th>easy</th>
<th></th>
<th>Allen</th>
<th>DEF6</th>
<th>4/7</th>
<th>Had digestive problems, and had to walk mile 4, but 
surprisingly found a "new" restroom---after 12 years---at the 
Allen Parkway Monument---and was able to run mile 5 
again, although it was completely dark by then!</th>

<tr bgcolor="#ffffcc">
<th>10/13, 6:45a</th>
<th>19M</th>
<th>easy</th>
<th>3:05:50 (9:46-pace; 36:09 30:33 30:05 28:50 28:24 31:46)</th>
<th>H-MemPa(3.33)-H</th>
<th>WR16'</th>
<th>7/5</th>
<th>T=73-72; H=87-91%; except the first half hour in drizzel, occasionally 
stronger rain.
A surprisingly, good run, considering all the (mostly minor) health issues I faced 
in the last 2 weeks, including feeling tired and congested 
the last 2 days, gaining some hope to make it to the finish line of the New York 
Marathon in 3 weeks, somehow. 
</th>
</tr>
<tr>
<th>10/14, 6p</th>
<th>50min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>...</th>
<tr>
<th>10/15, 6:20p
<th>5.3M</th>
<th>easy</th>
<th></th>
<th>Allen</th>
<th>WR16</th>
<th>4/7</th>
<th>163.2p.</th>
<tr>
<th>10/16, 11:20a
<th>7.0M</th>
<th>easy</th>
<th></th>
<th>UD_DT3</th>
<th>DEF6</th>
<th>4/7</th>
<th>Had to cancel Friday's run due to working late and bad rain at 6:30p!</th>
<tr bgcolor="#ffffcc">
<th>10/19, 4:05p</th>
<th>17M</th>
<th>easy</th>
<th>2:37:30 (9:16-pace [1:21:20 (9:36)|1:16:10]; 33:22 9:51 28:43 28:06 27:04 30:20)</th>
<th>H-MemPa(3.3)-H</th>
<th>DEF6</th>
<th>7/5</th>
<th>T=69-66; H=47%; sunny with 8mph mostly NE wind; was able to pick up the 
pace significantly in the second half. Rare 4p run after a cold front arrived in the morning ; moved
Sunday morning run to Sa; also as Friday's run was cancelled.  
</th>
</tr>
<tr>
<th>10/20, 1p</th>
<th>5M</th>
<th>very easy</th>
<th></th>
<th>MemPa</th>
<th>WR16</th>
<th>4/7</th>
<th>T=70+ and sunny; was quite beaten up from yesterday's run and was 
not able to break 10:15-pace! 164.6p</th>
<tr>
<th>10/22, 7a</th>
<th>5.4M</th>
<th>easy</th>
<th></th>
<th>Allen</th>
<th>DEF6</th>
<th>4/7</th>
<th></th>
<tr>
<th>10/24, 5:30p</th>
<th>5.6M</th>
<th>easy</th>
<th></th>
<th>Allen</th>
<th>WR16</th>
<th>4/7</th>
<th></th>
<tr>
<th>10/25, 5:30p</th>
<th>7M</th>
<th>easy</th>
<th></th>
<th>UH_DT3</th>
<th>WR16</th>
<th>4/7</th>
<th></th>
<tr>
<th>10/26, 7:10p</th>
<th>6M</th>
<th>easy</th>
<th></th>
<th>MemPa</th>
<th>DEF6</th>
<th>4/7</th>
<th>Digestive problems again; not clear why I am running so slow
the last 2 weeks!</th>
<tr>
<th>10/30, 6:30p</th>
<th>6M</th>
<th>very easy</th>
<th></th>
<th>MemPa</th>
<th>DEF6</th>
<th>4/7</th>
<th>Have problems running faster than 10:00a pace; decided that I will not run New York, and take
a week off running-wise!</th>
<tr>
<th>11/6, 7a</th>
<th>5.6M</th>
<th>easy</th>
<th></th>
<th>along International Drive, Orlando, Florida</th>
<th>WR16'</th>
<th>4/7</th>
<th>Attendign the ACM-GIS Conference!</th>
<tr>
<th>11/7, 7a</th>
<th>5.4M</th>
<th>easy</th>
<th></th>
<th>along International Drive, Orlando, Florida</th>
<th>WR16'</th>
<th>4/7</th>
<th>Attending the ACM-GIS Conference!</th>
<tr>
<th>11/9, 4p</th>
<th>7.1M</th>
<th>easy</th>
<th></th>
<th>UH_DT3</th>
<th>DEF6</th>
<th>4/7</th>
<th></th>
<tr>
<th>11/11, 4:30p
<th>5.4M</th>
<th>easy</th>
<th></th>
<th>AllenR</th>
<th>WR16</th>
<th>4/7</th>
<th> </th>
<tr>
<th>11/13, 4:20p
<th>5.3M</th>
<th>easy</th>
<th></th>
<th>Allen</th>
<th>WR16</th>
<th>4/7</th>
<th> </th>
<tr>
<th>11/15, 6:10p</th>
<th>8M</th>
<th>easy</th>
<th>2M@10:15 4M@9:50 2M@9:05</th>
<th>MemPa</th>
<th>DEF6</th>
<th>4/7</th>
<th>Finally, a run on the lighted MemPa trail!</th>
<tr>
<th>11/17, 11a</th>
<th>195 minutes</th>
<th bgcolor="#eeffbb">Major Hiking</th>
<th>9.5M</th>
<th>Adair Park</th>
<th>HB</th>
<th></th>
<th>South of Houston, near the intersection of Beltway 8
and 288! 175.2p</th>
<tr>
<th>11/18, 7:30a
<th>5.4M</th>
<th>easy</th>
<th></th>
<th>AllenR</th>
<th>WR16</th>
<th>4/7</th>
<th> </th>
<tr bgcolor="#ffffc8">
<th>11/20, 7:30a</th>
<th>11M</th>
<th>easy</th>
<th>1:4?:?? (9:25 9:44 9:12 8:50(??) pace)</th>
<th>H-MemPa(1)-H</th>
<th>DEF6</th>
<th>7/5</th>
<th>T=54+; 176.2p
</th>
<tr>
<th>11/23, 5:30p</th>
<th>25min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th></th>
</tr>
<tr bgcolor="#ffffbb">
<th>11/24, 8:05a</th>
<th>14M</th>
<th>easy</th>
<th>2:13:17 (9:31-pace 9:52-9:32-9:09)</th>
<th>Hershey</th>
<th>WR16'</th>
<th>7/5</th>
<th>T=43-45, H=50% with 11mph cold north-east wind and overcast; handled the 
distance surprising well; perhaps my "bad" running in October was caused by
digestive problems that finally disappeared about 2 weeks ago. The <a href="http://en.wikipedia.org/wiki/John_Keston">John Keston</a> senior 
training appoach (running just 3 days a week with 2 days reserved for quite long runs and
the third day for a little faster running, doing walking and cross-training 3 other days with only one
true restday) seems to have a lot of merit! Veggie Benedic afterwards. 
<tr bgcolor="#ffffbb">
<th>11/27, 7:50a</th>
<th>16M</th>
<th>easy</th>
<th>2:31:04(9:26-pace, 34:17 28:45 28:23 27:52 31:45)</th>
<th>H-Mem(3)-H</th>
<th>DEF6</th>
<th>7/5</th>
<th>T=36-41, H=70-53% and sunny with 13mph cold north-east wind and overcast; felt kind of stiff (tight hip/back) during the run, but handled the distance well, as I decided to do a long run just 3 days after a long run, due to the cancelled on Monday (awful weather), and my upcoming travel to Phoenix, where doning longer runs might be difficult! Ran 1 hour later so that it would be a little warmer! 175.0p. 
<tr>
<th>11/29, 7:40a
<th>5.3M</th>
<th>easy</th>
<th></th>
<th>3rd Ave to Thomas from Renaissance Hotel and back</th>
<th>WR16'</th>
<th>4/7</th>
<th>T=56+ </th>
<tr bgcolor="#ffffcc">
<th>12/1, 7:30a
<th>9.4M</th>
<th>easy</th>
<th></th>
<th>3rd Ave to Highland from Renaissance Hotel and back</th>
<th>WR16'</th>
<th>4/7</th>
<th>T=54+; on Sonoram Bike Path. </th>
<tr>
<th>12/2, 8a
<th>5.7M</th>
<th>easy</th>
<th></th>
<th>5th Ave up with some E/W side trips and back on 3rd Ave.</th>
<th>WR16'</th>
<th>4/7</th>
<th>T=54+; leaving Phoenix tomorrow morning! </th>
<tr>
<th>12/4, 4:25p</th>
<th>5.3M</th>
<th>easy</th>
<th></th>
<th>Allen</th>
<th>WR16</th>
<th>4/4</th>
<th>T=77-, H=77%; 176.0p; on a very warm December afternoon; gained a pound in Phoenix.</th>
</tr>
<tr>
<th>12/6, 4:15p</th>
<th>7.9M</th>
<th>easy</th>
<th></th>
<th>UH_DT4</th>
<th>WR16</th>
<th>4/4</th>
<th>T=40- and 15mph cold north wind; first run this year in tights and Sub4-rain top, just
in case it would rain. Had problems getting going, but ran the last 2 miles swiftly.</th>
</tr>
<tr>
<th>12/7, 11a</th>
<th>210 minutes</th>
<th bgcolor="#eeffbb">Major Hiking</th>
<th>10.2M</th>
<th><a href="http://www.hcp4.net/mercer/">Mercer Arboretum</a>, near Humble</th>
<th>HB</th>
<th></th>
<th>T=38 overcast. 177.8p time to lose 5 pounds!</th>
<tr bgcolor="#ffffbb">
<th>12/8, 12:30p</th>
<th>13M</th>
<th>easy</th>
<th>2:05:25 (1:03:55 1:01:30)</th>
<th>H-Mem(2)-H</th>
<th>DEF6</th>
<th>7/5</th>
<th>T=45+; was quite beaten up and sore from yesterday's hike; covered 31M in 3 days!
<tr>
<th>12/11, 4:20p
<th>5.3M</th>
<th>easy</th>
<th></th>
<th>Allen</th>
<th>WR16</th>
<th>4/7</th>
<th>Still felt kind of beaten up from the 31 miles Fr-Su, and decided to 
take a double restday!</th>
<tr bgcolor="#ffffbb">
<th>12/13, 8a</th>
<th>18M</th>
<th>easy</th>
<th>2:52:09 (9:35-pace (...-16:17(L1.8M)))</th>
<th>Hershey</th>
<th>DEF6</th>
<th>7/5</th>
<th>T=48-54, on an overcast and damp day. Handeled the distance fine, although I was slow and sore again. Have to do 
more hip/back stretching excercises in the next 6 weeks! Happy that the rain held off until 
the early afternoon!  176.2p.  Finally, having Crabcake Benedict afterwards
at <a href="http://www.theeggandirestaurants.com/locations/kirkwood.html">Egg&I at Kirkwood</a>.
<tr>
<th>12/15, 7:40a
<th>7.1M</th>
<th bgcolor="#ffbbaa">ftl:9x2min f|s</th>
<th>1:04:18</th>
<th>UH_DT3</th>
<th>PURFL</th>
<th>4/7</th>
<th>In tights with T=37-41, H=68% and sunny; first faster workout since September 4! 176.4p.</th>
<tr>
<th>12/17, 7:20a
<th>6.4M</th>
<th bgcolor="#ffbbaa">ftl:16x1min f|s</th>
<th></th>
<th>Allen</th>
<th>WR16'</th>
<th>4/7</th>
<th>T=50-53; not running well today!</th>
<tr>
<th>12/18, 12:30p</th>
<th>25min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th>175.2p.</th>
</tr>
<tr>
<th>12/19, 7:20a
<th>5.3M</th>
<th>easy</th>
<th>..</th>
<th>Allen</th>
<th>WR16</th>
<th>4/7</th>
<th>T=57+ and overcast; looked like it would rain, but fortunately never didn't!</th>
<tr bgcolor="orange">
<th>12/21, 7:45a</th>
<th>8.8M</th>
<th><b><font colneor="purple"><a href="http://houston12k.com/">12K
of Christmas</a></font></b></th>
<th>1:04:34(8:39-pace; 9:04 8:35 16:32(2M) 8:49 21:40 (2.45M; 8:44-pace))</th>
<th>Downtown & Midtown, Houston</th>
<th>PURFL</th>
<th>7/5</th>
<th>T=72, very humid, and mostly in drizzel rain; basically, started with 8:52-pace, followed 
by 8:20-pace, which I could not keep, and then followed by 8:45-pace. 
Ran a decent race considering my lack of speedwork and the somewhat challenging 
conditions. 2/10a, 142/695o. 176.8p. </th>
<tr>
<th>12/22, 1p</th>
<th>6.0M</th>
<th>easy</th>
<th>57:32</th>
<th>MemPa</th>
<th>WR16</th>
<th>4/4</th>
<th>T=57-; beaten up and sore from yesterday's race.</th>
</tr>
<tr>
<tr bgcolor="#ffffbb">
<th>12/24, 7:40a</th>
<th>20.4M</th>
<th>easy</th>
<th>3:18:04 (9:43-pace; 24:41 51:58(L1) 50:12(L2) 50:00(L3) 21:11)</th>
<th><A href="http://www2.cs.uh.edu/~ceick/rrr/East-Beach-Loop.jpg">East 
Beach Loop</A>, Galveston 3 times!</th>
<th>WR16'</th>
<th>7/5</th>
<th>T=40-44 with strong 13mph north east wind, making the first 2.3M and the first 2M
of each loop tough; with water carrier which felt quite heavy in the first half. Traversing 
the East Beach there was a lot of standing water and I had to run slalom to 
reach Apfel Park Road. Overall, was somewhat slow but handled the distance well, and the 
wind and the heaviness of the water carrier presented additional challenges.  176.0p. 
<tr bgcolor="#ffffcc">
<th>12/26, 7:45a</th>
<th>10M</th>
<th>easy</th>
<th>1:37:01 (9:42-pace; 34:24 29:25 33:10)</th>
<th>H-Mem(1)-H</th>
<th>WR16
<th> </th>
<th>T=50-54, H=80%, sunny and not much wind; running kind of slow, partially due to 
back soreness off and on.
</th>
</tr>
<tr>
<th>12/27, 6p</th>
<th>25min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th> </th>
<th>176.8p; very sore hip and left hamstring and a tight left calf; not sure if I can 
manage tomorrow's 11M hike.</th>
<tr bgcolor="#ffffcc">
<tr>
<th>12/28, 11a</th>
<th>220 minutes</th>
<th bgcolor="#eeffbb">Major Hiking</th>
<th>11.2M</th>
<th>From <a href="http://www.bing.com/maps/?rtp=%7Epos.29.621239_-95.428610_Townwood+Community+Center">
Townwood Community Center</a> west on 
<a href="http://www.bayougreenways.org/sims-bayou/bayou-overview">Sims Bayou</a> for 5.6M and back!</th>
<th>HB</th>
<th> </th>
<th>No problems completing the hike! 178.2p: getting fat!</th>
<tr bgcolor="#ffffbb">
<th>12/29, 6:30a</th>
<th>15.4M</th>
<th>easy</th>
<th>2:27:38(9:38-pace; ran the first 11M in 9:45 pace, but finished 
strong running the last 1.75M in 8:30-pace) </th>
<th><a href="http://www2.cs.uh.edu/~ceick/rrr/JLooooongR.pdf">John's Looooong Run</a> in West Houston.
<th>DEF6</th>
<th> </th>
<th>T=42-47 and partly cloudy; ran the course backwards to the 13.1M marker, and 
then turned around; with water carrier. Had a very good run in almost ideal conditions. Surprisingly, I felt 
good and not sore after the run, enjoying the food and company at John's house. Following 
the Keston Approrach: just 3 runs but 20.4+10+15.4+10.2M_Hiking=<b>56 miles in one week!</b></th> 
<tr>
<th>12/31, 11a</th><th>25min</th>
<th bgcolor="#e7e7ff">Y-STR**2</th>
<th></th>
<th></th>
<th></th>
<th></th>
<th> </th>
</table>
</center>

<h3>
<center><font color="brown">Shoes</font></center>
</h3>
<font color="brown">SPC3</font>:= Salomon Speedcross 3, pop green color &#43; red with fell-like bottom, size 11, trail 
running shoe god for hilly and wet trails, not so good for running on the road and rocky(??) trails; bought on Sept. 
20, 2011, first run Dec. 8, 2011. <br>
<font color="brown">PURFL</font>:= Brooks PureFlow, size 11 medium, 110107 1D 499, light, low lying shoe for tempo runs, 
pickups, and races; bought on November 3, 2012; 213.4M as off July 31, 2013.<br>
<font color="brown">WR16</font>:= Mizuno Wave Rider 16, very loud egg yellow, 8KN-30227 410511.3X5R, size 11; bought 
on January 11; first run on February 25, 2013; 423.8M as off December 15, 2013; to be retired January 31, 2014.<br>
<font color="brown">DEF6</font>:= Brooks Defyance 6 medium, white/silverish with traces of metallic blue, 110132 1D 456, 
size 11; bought on March 7, 2013; first run on April 2, 2013; 415.0M as off December 15, 2013, to be retired January 11, 2014.<br>
<font color="brown">WR16'</font>:= Mizuno Wave Rider 16, white top with red/black sole and inside, 
8KN-30227 410511.3X5R, size 11; bought 
on July 20, 2013; first run on August 12, 2013; 106.2M as off December 23, 2013.<br>

<H3>
<CENTER><FONT color=brown>Running Routes</FONT></CENTER></H3>
<A 
href="http://www.runningacrosstexas.com/Buffalo_Bayou_Trail.html">Allen</A>:=Allen 
Park Way 4.75 miles loop; mildly rolling mostly on asphalt, also called Eleanor 
Tinsley Park and Buffalo Bayou Trail<BR>
<a href="http://www.buffalobayou.org/images/SesQMap_Mar06.jpg">UH_DT</a>:= 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 from where I live; the slightly longer route UH-DT2, returning via the Montrose foot bridge, 
finishing on Clay is 5.9M. <BR>
UH_Allen:= 7.7M doing the Allen Parkway loop with a side trip to UH Downtown. <BR>
MemPa:=<a href="http://memorialparkconservancy.org">Memorial Park</a> 2.93 miles 
packed dirt trail loop<BR>
RiceHerm:=Rice University and Herrman Park 
Loop <BR>
RiceBraes:=<a href="http://www.usatf.org/routes/view.asp?rID=54654">
BCRR Wednesday 6.57M Route</a> going from Rice University to the Medical Center via 
Braes Bayou common back via Swift.  
<br>
RivOk :=River Oaks Loop <BR>RivOkAll := River Oaks Loop with Allen Park 
Way Loop continuation<BR>
<A 
href="http://www.terryhersheypark.org/">Hershey</A>:= going through Terry 
Hershey Park (<A 
href="http://www.hctx.net/CmpDocuments/26/Park%20Layouts/2010-1207%20Terry%20Hershey%20Overall%20Update.pdf">TH-Park 
Map</A>) and also running on Barker Dam on the other side of Highway 6.<BR>
<A 
href="http://www.run.com/showroute.asp?map=1161956">Blalock</A>:=Starting from 
Memorial Park or from Elenor Tisley Park going on Memorial towards Blalock and 
back.<BR>HoChi:= <A 
href="http://www.trails.com/tcatalog_trail.aspx?trailid=XMR017-003">Ho Chi Minh 
Trail</A> south of Memorial Park, is a jungle-like trail going through dense 
bushes and forrest with ups and down; however, the <A 
href="http://h4.org/wp-content/uploads/2009/07/164.gif">purple trail</A> 
(estimated length 1.93M) has very good footing and can even be used for speed 
work. <BR>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.<BR>

<A 
href="http://www.ci.austin.tx.us/parks/downloads/tlake_kiosk.pdf">TownL</A>:=10.2M 
loop around Town Lake in Austin<BR>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. <BR><A 
href="http://www.galveston.com/eastbeach/map/">East Beach</A>= Going from your 
Galveston hotel via Seawall to the east end of Galveston Island, then following the 5.2M <A 
      href="http://www2.cs.uh.edu/~ceick/rrr/East-Beach-Loop.jpg">East Beach 
      Loop</A>: south on Boddeker Drive, continuing on the beach going west for about a mile 
connecting via Apffel Park Road going north then west and then north again back 
to Seawall, possibly repeating this loop multiple times, and then running back 
to your Galveston hotel, usually seeing a lot of fisherman and <A 
href="http://birdstx.com/page/2">birds along Boddeker Road</A>. 
<BR>TM:= on treadmill 
<H3>
<CENTER><B><FONT color=darkred>Yearly Summaries</FONT></B></CENTER></H3><B><FONT 
color=darkgreen>Yearly Mileage</FONT>: 1996:1511; 1997:1619; 1998: 1689; 
1999:1877; 2000: 2125; 2001: 2157; 2002: 2392.5; 2003: 2101.0</B> 
<H3>Past Training Logs</H3><A 
href="http://www2.cs.uh.edu/~ceick/rrr/00-log.html">Beginning 2000</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/b2001-log.html">Beginning 2001</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/b2002-log.html">Beginning 2002</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/b2003-log.html">Beginning 2003</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/b2004-log.html">Beginning 2004</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/b2005-log.html">Beginning 2005</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/tr-end99.html">End 1999</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/e2000-log.html">End 2000</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/e2001-log.html">End 2001</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/e2002-log.html">End 2002</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/e2003-log.html">End 2003</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/e2010-log.html">End 2010</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/was-log.html">Mid 1999</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/mid00-log.html">Mid 2000</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/m2001-log.html">Mid 2001</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/m2002-log.html">Mid 2002</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/m2003-log.html">Mid 2003</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/m2004-log.html">Mid 2004</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/b2010-log.html">Early 2010 </A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/e2010-log.html">Late 2010</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/b2011-log.html">Early 2011</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/e2011-log.html">Late 2011</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/e2012-log.html">Late 2012</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/b2013-log.html">Early 2013</A>, <A 
href="http://www2.cs.uh.edu/~ceick/rrr/e2013-log.htm">Late 2013</A>.
<BR><BR>last updated: December 30, 2013. </BODY></HTML>