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<TITLE>Christoph Eick's Third Third of 2015 Training Log</TITLE>
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<h2>Christoph F. Eick's Third Third of 2015 Exercise Log<br>
August 31, 2015 to January 3, 2016</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">8:55-10:15</th>
<th>9:15-10:30</th>
<th>8:55-9:10</th>
<th bgcolor="#ffe3e3">8:45-9:15</th>
<th bgcolor="#ffbbaa">8:25-8:45</th>
<th bgcolor="#ff7565">7:45-8:00</th>
<th bgcolor="orange">7:30-7:45</th>
<th bgcolor="#ddfacc">Trails</th>
<th bgcolor="#bgColor=#e7aaff">YS^2B</th>
</tr>
</tbody>
</table>
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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>Comment </th>
</tr>
<tr>
<th>8/31, 6:50p</th>
<th>5.3M</th>
<th>easy</th>
<th>52:07
<th>Allen
<th>DEF7*</th>
<th>T=82-80& H=72-70% and partly cloudy; decent run, as I was feeling not
too beaten up after Sunday's long run. Positive weather change: the high 
was supposed to be 95, but due to some rain in the early afternoon the temperature 
at 6:00p was only 84! 180.0p.
<tr>
<th>9/2, 6:25p</th>
<th>6.7M</th>
<th>easy</th>
<th>1:05:38 (15:28 (Golf_WS)-41:10(End_Ov)-44:04(Wa_Stop_2)-56:27(Stockton)); </th>
<th><a href="http://www.usatf.org/routes/view.asp?rID=54654">
WE-BCRR Route</a></th>
<th>DST20</th>
<th>T=86-80; H=70-79% and mostly cloudy. About 1 minute slower
than last week; did't have someone to keep up this time and the humidity was much 
worse this time.  </th>
<tr>
<th>9/4, 6:50p</th>
<th>6.4M</th>
<th>easy</th>
<th>1:01:11
<th>Allen
<th>DEF7*</th>
<th>T=85-84& H=76-79% and mostly cloudy; so so run in very warm 
conditions.
<tr>
<th>9/5, 7:10a
<th>38min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th>First swimm of the <em>2015 Swimming Season II (September 5-November 5, 2015)</em>. 179.4p.
<tr bgcolor="#ffffcc"> 
<th>9/6, 6:30a
<th>9.8M</th>
<th>easy</th>
<th>1:35:01 (walked 15 minutes) 
<th>MemPa & Allen
<th>WR18</th>
<th>T=78-79& H=95-94% and sunny; tried to keep up with Steve and others miles 3-8, and felt 
quite dehydrated and exhausted after doing that, and decided to throw in a 15 minute 
walking break at mile 9, but tried to run the last mile at a somewhat faster pace, which 
turned out to be quite challenging. 
<tr>
<th>9/8. 6:40a
<th>6.6M</th>
<th bgcolor="#ffbbaa">ftl: 9x2min f|s</th>
<th>1:04:08</th>
<th>AllenOS</th>
<th>DST20</th>
<th>T=78-79, H=94% and sunny; first speed-workout; was already 
feeling tired after six repeats in very challenging 
conditions, and decided two switch to 2 minute walking breaks; kind of rosty: 
legs do not seem to be <i>used to running fast</i> anymore!</th>
<tr bgcolor="#ffffaa"> 
<th>9/10, 6:35a
<th>17.0M</th>
<th>easy</th>
<th>3:16:53 (walked 4 miles; first 9.8 miles in 1:39:45 and last 1.5M in 9:50-pace) 
<th>Hershey
<th>WR18</th>
<th>T=78-80; H=89-87% partly cloudy then overcast then sunny; decided at mile 10 that 
I would not be able to run beyond 14 miles in these conditions and walked 
miles 11 and half of miles 12, and miles 14, 15 and half of mile 16; not a good run, but 
I covered the distance and was able to run okay although not fast the last 1.5M! 
First run in Terry Hershey Park since December 12, 2004!
<tr>
<th>9/12, 6:55p
<th>33min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th>Makeup for cancelled swimm on Friday; cut it 10 minutes short, 
as I already ran this morning! 181.6p: it 
is really time to lose some weight!!
<tr bgcolor="#ffffcc"> 
<th>9/13, 6:30a
<th>10.0M</th>
<th>easy</th>
<th>1:30:45 (36:00 24:47 29:57; 9:04-pace (9:24 8:52 8:56))
<th>RivOk
<th>DST20</th>
<th>T=64-66; H=72-58% and sunny; good run on surprisingly 
springy and not tired legs, finishing the 39M week. 
<tr>
<th>9/14, 6:35p</th>
<th>5.3M</th>
<th>easy</th>
<th>49:17
<th>Allen
<th>DEF7*</th>
<th>T=81-80; H=63-66% and partly cloudy; decent run. 
<tr>
<th>9/15, 6:15p
<th>44min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th>After the swimm Thai flat noodles with tofu and vegetables at Kai 
Khun Thai Cafe. 
<tr>
<th>9/16, 6:20p</th>
<th>6.7M</th>
<th>easy</th>
<th>1:08:49 (15:51 (Golf_WS)-42:53(End_Ov)-45:59(Wa_Stop_2)-59:03(Stockton)); </th>
<th><a href="http://www.usatf.org/routes/view.asp?rID=54654">
WE-BCRR Route</a></th>
<th>DST20</th>
<th>T=87-83; H=54-75% and sunny; was coughing and sneezing the whole day 
with a cold that started Monday night; took it somewhat easy today, but 
probably not easy enough, walking for 6 minutes when I reached Stockton. 
Felt quite exhausted for 2-3 hours after I finished the run! 180.0p.</th>
<tr bgcolor="orange">
<th>9/19, 7:05a</th>
<th><del>20.0M</del> 10.0M</th>
<th><b><font color="darkbrown">
<a href="http://www.lighthousehillranch.com/">Lighthouse Hill Ranch</a> <del>20M</del> 10M Trail Race</font></b></th>
<th>2:14:31 (1:06:21|1:08:10 12:37 14:00 25:05(2) 14:44 16:10(??) 13:58 26:20(2) 11:34) </th> 
<th>near Johnson City, Texas </th>
<th>WR18</th>
<th>T=74-77, H=95-81% overcast then sunny; due to the bad cold that hampered 
me the last 4 days, I decided not to run 20M and to take it easy on the 10M run; 3/6a. 
This race was poorly attended and not well organized this time, in contrast to 4 years ago! </th>
<tr>
<th>9/20, 7:05a</th>
<th>6.2M</th>
<th>easy</th>
<th>59:17 (30:36 28:41)
<th><a href="http://www.thetrailfoundation.org/explore/butler-trail-maps/">Townlake Trail</a>, Austin 
<th>DST20</th>
<th>T=74-76& H=84-81% and partly cloudy; from MOPAC 1 footbridge towards I-35 and back; 
tight and sore in the beginning, losening up in the second half; this concludes 
a week whose running was hampered by a bad cold accompanied by a lot 
of congestion. 
<tr>
<th>9/22, 6:55a</th>
<th>5.4M</th>
<th>easy</th>
<th>No_Watch 
<th>AllenR</th>
<th>DEF7*</th>
<th>T=76+, H=88- and mostly cloudy. So, so run!</th>
<tr>
<th>9/23, 6:15p</th>
<th>6.7M</th>
<th>easy</th>
<th>1:05:27 (15:25 (Golf_WS)-42:44(End_Ov)-?(Wa_Stop_2)-57:15(Stockton))</th>
<th><a href="http://www.usatf.org/routes/view.asp?rID=54654">
WE-BCRR Route</a></th>
<th>WR18</th>
<th>T=90-87 (!); H=33-39% (!) and partly cloudy in kind of Arizona-style weather: very hot, but 
with low humidity. Okay run, as I was 
still quite congested, although the bad cough is gone since Tuesday!</th>
<tr>
<th>9/24, 7:00a
<th>42min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th>Make-up for cancelled swimmm Monday evening!
<tr>
<th>9/25, 7:20a</th>
<th>6.2M</th>
<th>easy</th>
<th>1:01:21
<th>UH_DT2
<th>DEF7*</th>
<th>T=76-77 H=82-79%; kind of slow and not in the mood today!
<tr>
<th>9/26, 9:10a</th>
<th>170 minutes at 3.4M/h</th>
<th bgcolor="#eeffbb">Major Hiking</th>
<th>9.6M</th>
<th> Along <a href="http://www.meetup.com/Houston-Area-Trails-More/events/224968890/?a=uc1_te&_af=event&_af_eid=224968890">
Fairmont Trails</a>, Pasadena.</th>
<th>HB</th>
<th>With <a href="http://www.meetup.com/Houston-Area-Trails-More/">Houston 
Trails & More</a> Meetup Group hike on a quite warm day. 182.0p: probably, need to take 
more drastic measures to lose 3-4 pounds in the next 2 weeks! </th>
<tr bgcolor="#ffffcc"> 
<th>9/27, 6:30a
<th>10.0M</th>
<th>easy</th>
<th>1:41:47 (38:41 (old route) 28:43 34:22; 10:10-pace)
<th>RivOk
<th>DST20</th>
<th>T=75; H=77-86% and overcast and lite drizzel at the end; was slowed down
by digestive problems from eating spicy Indian food on the first leg, but then was 
not able to pick up the pace on the second leg, when I was feeling better: kind of rubbery 
legs from the 10M hike yesterday! Was 11 minutes slower than 2 weeks ago! 
<tr bgcolor="#ffffbb">
<th>9/29, 6:40a</th>
<th>18.0M</th>
<th>easy</th>
<th>3:35:53 (ran miles 1-12, 15, and 18 in about 10:20-pace and walked the other 4 miles)</th>
<th><A href="http://www2.cs.uh.edu/~ceick/rrr/East-Beach-Loop.jpg">East 
Beach Loop</A>, Galveston 2.6 times!</th>
<th>WR18</th>
<th>T=72-76; H=94-83% with strong 11mph north-north-east wind, making the first 3.8M and the first 1.5M
of the subsequent loops tough; with water carrier which felt quite heavy in the first half. Traversing 
the East Beach was better this time, navigating around the puddles was more feasible, although the 
muddy surface was exhausting to run on. Felt quite exhausted, after I finished the workout; moreover,
running mile 18 was very tough!
<tr>
<th>9/30, 6:05p
<th>39min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th>Workout was shortened by 5 minutes due to the tough run yesterday! 180.6p.
<tr>
<th>10/1, 6:10p</th>
<th>5.4M</th>
<th>easy</th>
<th>50:28
<th>Allen</th>
<th>DEF7*</th>
<th>T=88-85, H=41-47% and sunny; decent run on a very warm evening!</th> 
<tr>
<th>10/3, 9:15a</th>
<th>193 minutes at 3.5M/h</th>
<th bgcolor="#eeffbb">Major Hiking</th>
<th>11.3M</th>
<th> Along the trails of <a href="http://www.meetup.com/Houston-Area-Trails-More/events/224968824/?a=uc1_te&_af=event&_af_eid=224968824">
Seabrook</a>, Texas</th>
<th>HB</th>
<th>With <a href="http://www.meetup.com/Houston-Area-Trails-More/">Houston 
Trails & More</a> Meetup Group hike on a quite beautiful day! 182.8p! </th>
<tr bgcolor="#ffffcc"> 
<th>10/4, 6:30a
<th>9.9M</th>
<th bgcolor="#ffbbaa">t: 2M-...-2M</th>
<th>1:29:43 
<th>MemPa & Allen
<th>BoBoo5</th>
<th>T=64-63(!)& H=80-76% and sunny; intentionally started out very slowly, 
but then picked up the pace well on surprisingly springgy legs for 2 separated 2M tempo runs trying 
to keep up with some much faster people also getting quite far away from Russel. 
<tr>
<th>10/6, 7:00a</th>
<th>6.1M</th>
<th>easy</th>
<th>NW
<th>UH_DT2
<th>DEF7*</th>
<th>T=70 H=68% and mostly cloudy; so so run.
<tr>
<th>10/6, 6:05p
<th>41min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th>Double Workout before the Astro Wildcard game in the Bronx! 
<tr>
<th>10/7, 6:20p</th>
<th>6.7M</th>
<th bgcolor="#ffbbaa">ftl: 14x1min. f|s</th>
<th>1:04:52 (15:07(Golf_WS)-40:48(End_Ov)-?(Wa_Stop_2)-55:55(Stockton))</th>
<th><a href="http://www.usatf.org/routes/view.asp?rID=54654">
WE-BCRR Route</a></th>
<th>DST20</th>
<th>T=85-83; H=58-63% and mostly cloudy; did not feel that great at the beginning 
of the run, but did kind of okay in 11-fartlek workout in quite warm conditions.</th>
<tr>
<th>10/9, 7a</th>
<th>5.6M</th>
<th>easy</th>
<th>58:08
<th>Allen
<th>WR18</th>
<th>T=76, H=85% and mostly cloudy; pretty terrible run: first both of my 
hamsprings were quite sore initially, and the my right(!) achilles tendon hurt; will 
need to do a lot of icing the next two days; moreover, facing flu-like 
symptoms since Thursday afternoon; hopefully, I can get if fixed before
Sunday's race. 
<tr bgcolor="orange">
<th>10/11, 7:00a</th>
<th>11.0M</th>
<th><b><font color="darkbrown">
<a href="http://ontheruntx.com/10miler/">Space City 10 Miler</a></font></b></th>
<th>1:38:05 (9:48 9:23 9:16 9:46 9:56 9:50 10:00 10:02 10:46 9:35) </th> 
<th>Clearlake, Texas </th>
<th>BoBoo5</th>
<th>T=76+; H=87- and partly cloudy; was feeling terrible on Saturday, and almost did 
not get up to run the race, but anyway I participated kind of jogging the race as a 
semi-long run; 10/17a. The right heel felt alright during and after the race, but was very 
sore Monday morning. 180.6p. 
<tr>
<th>10/14, 6:05p</th>
<th>5.4M</th>
<th>easy</th>
<th>NW
<th>Allen 
<th>DEF7*</th>
<th>Took an extra restday, and moved the long run to Sunday. Was able to run okay, and 
surprisingly the right heel did not hurt, but the left heel hurt a little.
<tr>
<th>10/15, 6:00p</th>
<th>6.1M</th>
<th>easy</th>
<th>NW
<th>UH_DT2
<th>DST20</th>
<th>T=85-83, H=39-44% and sunny; ran much faster today!
<tr>
<th>10/16, 6:10p
<th>34min</th>
<th bgcolor="#a2deda">Swimming</th>
<th></th>
<th></th>
<th></th>
<th>Swam 10 minutes shorter due to MFAH Multi-media-disco-event later tonight 
which turned to be out to be a flopp: No dancing this time!
<tr bgcolor="#ffffaa"> 
<th>10/18, 7:05a
<th><del>20.0M</del> 18.0M</th>
<th>easy</th>
<th>3:12:02(??) (walked mile 16, 10:20|10:00|10:10|10:50)
<th>Hershey
<th>DEF7*</th>
<th>T=61-68, H=40-30% and partly cloudy; cut down the length and speed of
the run due to still bad nasal congestion and a sore heel; okay run,
considering the circumstances. 180.6p. 
<tr bgcolor="#ffffcc"> 
<th>10/22, 1:00p
<th>11.6M</th>
<th>easy</th>
<th>2:07:12(??) with water carrier 
<th>Part Dieue, Lyon to one mile beyond Crepeau La Pape mostly along Rhone
<th>WR18</th>
<th>T=52 and overcast and lite drizzel the first 10 minutes; ran from 
the <i>Athena Hotel</i> to the Rhone via Avenue Del Belge and continued about 
one mile beyond Crepeau La Pape, before turning around running on 
the other side of the Rhone; still quite conjested and ran quite slowly;
ran 5 miles extra today, as I could not run on Tuesday as my luggage was 
temporarily lost, arriving at 9p. 
<tr>
<th>10/24, 7:20a
<th>5.9M (?)</th>
<th>easy</th>
<th>1:01:12</th>
<th>Blauer Vogel, <a href="Hofheim-Trails.pdf">Hofheim</a>, Germany</th>
<th>DST20</th>
<th>T=46+ and high hum; Slow runn also feeling very conjested. </th>
<tr bgcolor="#ffffaa">
<th>10/25, 1:35p</th>
<th>18.2M(??)</th>
<th>easy</th>
<th>3:14:12(?)</th>
<th><a href="Hofheim-Trails.pdf">Hofheim</a>, Germany
<th>WR18</th>
<th>T=58-60-57 and med. hum and overcast; <a href="http://www.ich-geh-wandern.de/langenhain-taunus">Blauer_Vogel-Langenhein_Radweg-Schw_Y-Brehmstal-Eppstein(0.7M)</a> and back; handled the distance well
after starting very slowly. Also stopped 
at the <a href="http://en.wikipedia.org/wiki/Bah%C3%A1%27%C3%AD_House_of_Worship">Bahai Temple</a> 
which is on the 
northern outskirts of Langenhain which is 
a place of reflection and meditatation, particularly for people who dislike organized religion..., and listened 
to a oriental woman singing in an unknown laguage for 10 minutes. According my Tomtom watch I ran only 17.2M, but I 
ran at least 18.2M, I believe, and added another mile for "running on a trail and the rolling nature of the course". 
<tr>
<th>10/27, 5:20p---23:20 in Europe!</th>
<th>5.5M</th>
<th>very easy</th>
<th> 
<th>Allen</th>
<th>DEF7*</th>
<th>T=80-78, H=49-52% and partly cloudy; weired, quite slow run after sitting 11 
hours in a plane and kind of at midnight!</th>
<tr>
<th>10/29, 6:40a</th>
<th>6.0M</th>
<th bgcolor="#ffbbaa">m: 1.1M-...-1.1M</th>
<th>58:12</th>
<th>Allen</th> 
<th>DST20</th>
<th>T=57; H=97% and partly cloudy; okay run; managed to get to 8:45-pace near the end of 
the second 1.1M leg; first 20 minutes in darkness.</th>
<tr>
<th>10/30, 6:45a</th>
<th>5.5M</th>
<th bgcolor="#ffbbaa">ftl: 10x 1:00 f|s</th>
<th>57:43</th>
<th>AllenR</th>
<th>WR18</th>
<th>T=73-74; H=94-93% and mostly cloudy; ran okay pace-wise but felt somewhat exhausted after 
the faster part of the run; perhaps, the decongestant-<bf>D</bf> medicine 
and larger amounts of red wine the night before are on possible explanations. 181.2p. </th>
<tr bgcolor="orange">
<th>11/1, 7:35a</th>
<th>10.7M</th>
<th><b><font color="darkbrown">
Texas10-Series: <a href="http://texas10series.com/races/about-katy/">3rd Katy 10 Miler</a></font>
</b></th>
<th>1:32:49 (46:45|46:04; 9:16-pace; 9:16 9:15 09:18 9:17 9:28 9:29 9:18 9:02 9:12 8:40) </th> 
<th>Katy, Texas </th>
<th>BoBoo5</th>
<th>T=67-65; H=90-93% started to drizzel after 30 minutes and to rain near the end, so the temperature
went down and the humidity went up. Some problems again with my right heel that stated to feel sore and tight
after 6M; showed some endurance as I ran a negative split, but, probably should have tried to run 
9:00 pace beginning at mile 2, but I was mentally very flat until mile 7, when I got more <i>into the spirit</i>  
trying to catch runners in front of me! 7/12a; if I would have run 1 minute faster I would have been 4/12a!
<tr bgcolor="#ffffcc"> 
<th>11/3, 6:50a
<th>9.8M</th>
<th>very easy</th>
<th>1:47:07 (10:55-pace(!))
<th>H-MemPa(1)-H
<th>DEF7*</th>
<th>T=61-68; H=98-89% and partly cloudy; probably one of the slowest runs on this
route, but I was still beaten up from Sunday's run and my congestion is still quite bad! 
On the positive side: no major 
problems with my right heel!
<tr>
<th>11/5, 7:00a</th>
<th>5.3M</th>
<th bgcolor="#ffbbaa"><del>ftl: 10x 2:00 f|s</del> very easy</th>
<th>59:53
<th>Allen</th>
<th>WR18</th>
<th>Was feeling hyper and terrible, but decided still to run 
but very very slowly!</th> 
<tr bgcolor="#ffffcc"> 
<th>11/8, 6:20p
<th>10.2M</th>
<th>easy</th>
<th>1:42:40 (night run in 10:04-pace (more like 9:45-pace due to slow down at dark sections; 10:20|9:48)
<th>AllenR(2)
<th>WR18</th>
<th>T=66-; H=72+; decent run in the second loop after the Bridge tournment, still stuggeling congestion.
<tr bgcolor="#ffffaa"> 
<th><del>11/7</del> 11/10, 6:25a
<th>19.2M</th>
<th>easy</th>
<th>3:32:52 (11:06-pace; 1:46:18|1:46:34)
<th>Hershey
<th>DST20</th>
<th>T=67+; H=98%- and overcast; still seemed to be somewhat beaten up from te Sunday evening; this was one
of the slowest long runs ever; ran 10:40-pace on miles 2, 11 and 14 and otherwise was running 11:00-pace or 
slower, but I did not walk at all; I had some other long runs where I ran 9:40-pace for most miles but then
walked for 3-4 miles that were slower! Did not feel like running 19M in the rain on Saturday, and postponed 
the long run by 3 days! 178.4p.</th>
<tr>
<th>11/12, 3:45p</th>
<th>5.3M</th>
<th>
<th>51:11 (9:43-pace; 10:37(bf) 9:46 9:46 9:37 9:07 9:30(bf))</th>
<th>AllenR</th>
<th>DEF7*</th>
<th>T=73-; H=34% and partly cloudy; back to a more normal pace after the 
super-slow long run 2 days ago. </th>
<tr>
<th>11/13, 6:55a</th>
<th>6.0M</th>
<th>easy
<th>1:03:33 (10:35-pace)</th>
<th>Allen</th>
<th>DST20</th>
<th>T=60+, H=55%- and mostly cloudy; very slow today! Never got going; do not seem 
to be able to run an okay pace on two consecutive days!</th>
<tr>
<th>11/14, 4:55p</th>
<th>6.0M</th>
<th>easy 
<th>NW</th>
<th>Board Walk, then New Hamshire to Aquarium, Atlantic City</th>
<th>WR18</th>
<th>T=46- and quite windy; dark evening run with a lot of deadend and sometimes
bad footing!</th>
<tr bgcolor="#ffffaa">
<th>11/16, 12:35p</th>
<th>18.3M</th>
<th>easy</th>
<th>3:14:13 (10:37-pace)</th>
<th><a href="http://www.funnewjersey.com/upload_user/NJ_BEACHES_SHORE_GUIDE/ATLANTIC_CITY_NJ_BOARDWALK.HTM">Boardwalk 
AC</a>, Seaside, Longport, NJ
<th>WR18</th>
<th>T=68-66, H=40% and sunny and 10mpgh wind; with water carrier and without gu; somewhat 
slowed down by wind and by running 10M on wooden planks. So so-run; started quite slowly but
ran miles 12-17 well!
<tr>
<th>11/18, 6:50a</th>
<th>5.3M</th>
<th>easy</th>
<th>57:53
<th>Allen</th>
<th>DEF7*</th>
<th>Quite slow run: Still beaten up from Monday's run and the travel, I guess.</th>
<tr>
<th>11/21, 12:40p</th>
<th>4.1M</th>
<th>easy with strides</th>
<th> 
<th>Allen</th>
<th>DEF7*</th>
<th></th>
<tr bgcolor="orange">
<th>11/22, 7:00a</th>
<th>16.2M</th>
<th><b><font color="darkbrown">
<a href="http://www.hmsaclassical25k.com/">HMSA Classical 25K-Race</a></font>
</b></th>
<th>2:19:19 (8:57-pace (9:06(1-5)-9:04(6-10)-8:46(11-15)-7:53(L0.57M); 8:59 9:07 9:19 8:54 9:13 9:00 8:58 
9:07 8:58 9:17 8:46 8:35 8:51 8:53 8:40 7:53(0.57M)) </th> 
<th>Houston, Texas </th>
<th>BoBoo5</th>
<th>T=41-44; H=77-57% and sunny; 10-15mph North wind; ran reasonably well in good conditions except the wind, although 
too conservatively: should have picked up the pace already after mile 6 and 
not mile 10, as I did; my official pace was 2 second slower as I lost 25 seconds shortly after the start because
I had to reset my "messed up" TomTom watch. 17/37a; 400/970o. 180.0p! 
<tr>
<th>11/24, 6:50a</th>
<th>5.4M</th>
<th>very easy</th>
<th>59:11
<th>AllenR</th>
<th>DST20</th>
<th>T=48+; quite slow run; still beaten up from Sunday's race, I guess.</th>
<tr>
<th>11/25, 5:15p</th>
<th>5.4M</th>
<th>easy</th>
<th>53:03
<th>Allen</th>
<th>WR18</th>
<th>T=73-72; H=78-81% and mostly cloudy. Okay run, last 70% when it was dark!</th>
<tr>
<th>11/26, 1:00p</th>
<th>5.0M</th>
<th>very easy</th>
<th>
<th>UH_DT2</th>
<th>DEF7*</th>
<th>T=68+; quite slow run; not in the mood today!</th>
<tr>
<th>11/27, 9:10a</th>
<th>190 minutes at 3.3M/h</th>
<th bgcolor="#eeffbb">Major Hiking</th>
<th>10.6M</th>
<th> In and around Herman Park Houston.</th>
<th>WR18</th>
<th>With <a href="http://www.meetup.com/Houston-Area-Trails-More/">Houston 
Trails & More</a> Meetup Group hike on a quite warm day, middle 70's and overcast!
 179.0p.</th>
<tr bgcolor="#ffffcc"> 
<th>11/29, 12:15p
<th>9.35M</th>
<th>easy</th>
<th>1:34:05 (10:05-pace; ran last 2 miles in 9:25-pace after starting slowly)
<th>UH_DT4
<th>DST20</th>
<th>T=53+ and overcast on a dark November day; decent run. New rount to UH_DT than back at other side
of Bayou to Shepart, doing additonal loop Long bridge and Shepart bridge. 
<tr>
<th>12/1, 5:10p</th>
<th>5.5M</th>
<th>very easy</th>
<th>1:00:42
<th>Allen</th>
<th>DEF7*</th>
<th>T=62-; slowed down by digestive problems and to a lesser extend by darkness!</th> 
<tr>
<th>12/2, 5:10p</th>
<th>5.6M</th>
<th>easy</th>
<th>56:17
<th>Allen</th>
<th>WR18</th>
<th>T=60-; okay run, as I started slowly, but ran about 9:25-pace the last 2 miles in somewhat
dark conditions! 179.2p. </th> 
<tr>
<th>12/5, 12:40p</th>
<th>2.1M</th>
<th>easy</th>
<th>
<th>Downtown, San Antonio</th>
<th>WR18</th>
<th>Just doing some stretching and four 100m strides during mile 2! </th> 
<tr bgcolor="orange">
<th>12/6, 7:30a</th>
<th>26.5M</th>
<th><b><font color="darkbrown">
<a href="http://www.runrocknroll.com/San-Antonio">Rock 'n' Roll San Antonio Marathon</a></font>
</b></th>
<th>4:11:34 (9:36-pace; 2:01:56|2:09:38 9:19|9:54-pace; 9:25 9:12 9:26 9:27 9:14 9:43up 9:32up 8:48down
8:54 9:13 9:11 9:15 9:16 9:02 9:07 9:14 9:25 9:19 9:31 9:40 9:55 10:02 11:03 10:17 10:24 9:54 9:16(last 0.3M);
4-seconds faster than official timing, as my watch measured the course as 26.39---0.18M too long) 
</th> 
<th>San Antonio, Texas </th>
<th>BoBoo5</th>
<th>T=45-67; H=96-58% and sunny; followed my plan going out at 9:20-pace; started 
to slow down to about 10:00-pace at mile 20 (it was also getting quite warm 3 hours into the race), except had 
a very short rest room stop and goofed around at mile 23 losing a minute;
519/2504o; 4/51a(!). Showed some endurance the last 6 miles, as I, somewhat expected, slowed down, but only 
by 45 seconds; perhaps the very slow long runs might have helped, enabling me 
still to maintain about 10:00-pace when I do not feel great anymore. Overall, a good race considering my messed up race preparation 
due to bad allergies for 6 weeks, a sore heel 
in October, no 20+ mile long runs due to these problems; moreover, I also got 
a really good age-group place. 
<tr>
<th>12/10, 12:30p</th>
<th>5.2M</th>
<th>very easy</th>
<th>56:17
<th>Allen</th>
<th>DEF7*</th>
<th>T=76-78; poor run in very warm conditions 
on still rubbery legs and both heels felt sore. 182.2p</th> 
<tr>
<th>12/12, 10:10a</th>
<th bgcolor="#eeffbb">Minor Hiking</th>
<th>3.0M</th>
<th>53 minutes
<th> Ho-Chi-Minh trail.</th>
<th>WR18</th>
<th>T=74 and occasional drizzel.</th>
<tr>
<th>12/13, 4:20p</th>
<th>5.6M</th>
<th>easy</th>
<th>58:17
<th>Allen</th>
<th>WR18</th>
<th>T=55; somewhat slow run around a lot of puddles and backtracking 
due to flooding.</th> 
<tr bgcolor="#ffffcc"> 
<th>12/15, 7:30a
<th>9.4M</th>
<th>easy</th>
<th>1:45:05
<th>Allen
<th>DST20</th>
<th>T=55+ and sunny; awful run, not running a single mile under 11:00-pace; let us try
to run faster in 2 days. 
<tr>
<th>12/17, 7:20a</th>
<th>5.3M</th>
<th>easy</th>
<th>55:57
<th>Allen
<th>WR18</th>
<th>T=43+; another slows run; never warmed up! 178.2p.
<tr>
<th>12/18, 12:30p</th>
<th>6.0M</th>
<th>easy</th>
<th>1:02:52
<th>AllenR
<th>DEF7*</th>
<th>T=54+ and sunny; another slow, although slightly faster run! 
<tr>
<th>12/20, 5:10p</th>
<th>5.4M</th>
<th>easy</th>
<th>58:52
<th>Allen
<th>DST20</th>
<th>T=69- and overcast; not in the mood today until the last 2 miles which I ran 
in about 10:10-pace. 
<tr bgcolor="#ffffcc"> 
<th>12/22, 7:10a
<th>9.2M</th>
<th>easy</th>
<th>1:42:21
<th>H-MemP(1)-H
<th>DEF7*</th>
<th>T=61+ and foggy and humid; another bad run with a somewhat sore right heel; 
will take 3 rest days now!
<tr>
<th>12/24, 10:10a</th>
<th bgcolor="#eeffbb">Minor Hiking</th>
<th>3.5M</th>
<th>
<th>Bota Trail, Poas Vulcano, Costa Rice</th>
<th>WR18</th>
<th>T=55, fog and occasional drizzel.</th>

<tr>
<th>12/26, 3:10p</th>
<th>5.0M</th>
<th>easy</th>
<th>
<th>Fortuna, Costa Rica
<th>WR18</th>
<th>T=83 and occasional drizzel. 
<tr>
<th>12/28, 6:50a</th>
<th>6.0M</th>
<th>easy</th>
<th>
<th>Guanacaste, Costa Rica
<th>WR18</th>
<th>T=76+ and sunny. 
<tr>
<th>12/30, 8a</th>
<th bgcolor="#eeffbb">Minor Hiking</th>
<th>3.0M</th>
<th>
<th>Mirador Trail, San Antonio NP, Costa Rice</th>
<th>WR18</th>
<th>T=79+ and partly cloudy; beautiful view from the Surrughu Point.</th>
<tr>
<th>1/2, 8:30a</th>
<th>5.5M</th>
<th>very easy</th>
<th>1:01:32
<th>Allen</th>
<th>DEF7*</th>
<th>T=47, overcast and light drizzel in the second half; was sick yesterday (tired and somewhat dizzy with minor 
digestive problems) and had to cancel yesterday's run and today's meetup 12M hike and was not 
sure if I could run today, but succeeded although slow. 179.2p: did not gain much weight in Costa Rica.</th> 
</tbody>
</table>
</center>
<H3>
<CENTER><FONT color=red><b>The Path to the San Antonio Marathon</b></FONT></CENTER></H3><UL>
<LI> Th., Aug. 20, 5:40a: 13.6M Seaside to Marina, California along <i>California One</i>
<LI> We., Aug. 26, 6:25p: "Faster" BCRR Group Run
<LI> Su., Aug. 30, 6:30a: 15M River Oaks / Memorial Park 
<LI> We., Sept. 2, 6:25:  "Faster" BCRR Group Run
<LI> Su., Sept. 6, 6:30a: 10M River Oaks / Memorial Park
<LI> Tu., Sept. 8, 6:20a: 9x 2min f|s, Elonor Tinsley Park  
<LI> Th., Sept. 10, 6:35a: 17M in Terry Hershey Park
<LI> Su., Sept. 13, 6:30a: 10M River Oaks / Memorial Park  
<LI> We., Sept. 16, 6:25p: BCRR Group Run
<LI> <del>Sa., Sept. 19, 7:00a: <font color=brown><b>Lighthouse Hill Ranch 20 Mile Trail Race</b></font></del> 
<LI> Sa., Sept. 26, 9a: 9.6M HAT Hike in Pasadena, Texas
<LI> Su., Sept. 27, 6:30a: 10M River Oaks / Memorial Park 
<LI> Tu., Sept. 29, 6:30a: 18M on East Beach Loop in Galveston, Texas 
<LI> Sa., Oct. 3, 9a: 11.3M HAT Hike in Seabrook, Texas
<LI> Su., Oct. 4, 6:30a: 10M River Oaks / Memorial Park with 4M Tempo Run  
<LI> We., Oct. 7, 6:25p: BCRR Group Run with 13x 1min. f|s
<LI> Su., Oct. 11, 6:30a: <font color=brown><b>Space City 10 Miler</b></font>, Clear Lake, Texas (jogged 
it after being sick the days before)
<LI> <del>Th., Oct. 15,</del> Su., Oct. 18, 6:55a: <del>20M</del> 18M in Terry Hershey Park, Houston (shortened due bad conjestion)
<LI> Su., Oct. 25, 1:35p: 18.2M in Taunus Foothills near Hofheim, Germany 
<LI> Su., Nov. 1, 7:30a: <font color=brown><b>Texas 10 Mile Series</b></font>, Katy, Texas
<LI> Su., Nov. 8, 6:20p: 10M Allen
<LI> <del>Su., Nov. 3, 6:30a</del> Tu., Nov. 10, 6:25a: 19.2M in Terry Hershey Park
<LI> Mo., Nov. 16, 6:40a: <del>20M</del> 18M in Atlantic City, New Jersey 
<LI> We., Nov. 18, 6:50a: 11x 1 min f|s, Elenor Tinsley Park 
<LI> Su., Nov. 22, 7:00a: <font color=brown><b>HMSA Classical 25K Race</b></font>, Houston, Texas
<LI> Fr., Nov. 24, 9a: 10.7M Hike with Houston Trails and More 
<LI> Su., Nov. 29, 12:15p: 9.4M Allen/UH_Downtown
<LI> <del>Tu., Dec. 1, 6:45a: 14x1 min f|s, Elenor Tinsley Park</del>
<LI> Su., Dec. 6, 7:30a: <font color=red><b>Rock 'N' Roll San Antonio Marathon</b></font></UL>
<h3>
<center><font color="brown">Shoes</font></center>
</h3>
<font color="brown">DEF7*</font>:= Brooks Defyance 7 medium, width D, electric/silver/nightlife, 110155 1D 793, 
size 11; 10.9 oz, RW 64/35/73/54/31/77 (Defyance6); bought on October 19, 2014; identical 
with DEF7; first run on December 8, 2014; 452.2M as off December 31, 2015, to be retired January 31, 2016.<br>
<font color="brown">BoBoo5</font>:= Adizero Boston Boost 5 m; M29704;
size 11; 9.0 oz (size 9), RW 33/82/40/31/45/67; bought on October 24, 2014; first run 
don October 29, 2014; 120.1M as off December 31, 2015. In contrast, to the elite-popular Adidas Adizero Adios Boost 
profile 20/87/15/19/16/61, the Boston is about 1 oz heavier, somewhat stiffer, slightly higher and has 
more, although not a lot, forefoot cushioning. In contrast to the Brooks Launch, the shoe is stiffer, 
has significantly less forefoot cushioning, is significantly lower, and has more stability features.  <br>
<font color="brown">WR18</font>:= Mizuno Wave Rider 18; J1GC150303 410654.9073,  white-black-lightgreen, 
size 11; 10.4 oz (size 11), quite light, less cushioned and much stiffer compared to the previous versions, RW 39/59/96/49/66/54; 
bought on February 14, 2015, first run on June 3, 2015; 287.5M as off December 31, 2015. <br>
<font color="brown">DST20</font>:= Asics Gel-DS Trainer 20; T528N 4293,  blue-silver-black, 
size 11.5; 10.1 oz (size 11, DST 19), RW 50/75/64/51/54/38 (Trainer 19); 
bought on July 25, 2015, first run on August 9, 2015, 152.7M as off December 31, 2015. 
<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, and UH_DT3 going back via the long, new bridge is 6.9M <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:= Modified 6.7M route of the <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 turning of the bayou at Montclair and then going north on Morningside 
at the water fountain, turning right/left into Swift/Stockton 
(estimated length 6.76M).  
<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, 
15.9M, 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">http://www.galveston.com/birding/</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>, 
<A 
href="http://www2.cs.uh.edu/~ceick/rrr/b2014-log.html">Early 2014</A>,
<A 
href="http://www2.cs.uh.edu/~ceick/rrr/e2014-log.html">Late 2014</A>, 
<A 
href="http://www2.cs.uh.edu/~ceick/rrr/b2015-log.html">First Third 2015</A>, 
<A 
href="http://www2.cs.uh.edu/~ceick/rrr/m2015-log.html">Second Third 2015</A>.
<BR><BR>last updated: January 3, 2015</BODY></HTML>