Christoph Eick's Mid 2001 Training Log

Christoph F. Eick's Middle 2001 Training Log ---
April 26-August 31, 2001

Long Runs	Easy Runs	Marathon Pace	LT-Pace	10K-Pace	VO2-Pace	1M-Pace	Hills	Strength
7:50-8:50	7:40-8:50	7:20-7:00	6:30-6:50	6:15-6:25	6:10-5:50	5:15-5:30	Biking	Swimming

Day	Length	Type	Pace	Course	Shoe	Ef./Cond.	Comment
4/24	6M	3x1M@mp RE1:	6:55 7:06 7:02	RiceTr	MWP	5/5	Running somewhat stiff and not smooth.
4/25	5.2M	cont	8:18	Allen	762	3/5
4/28	3.2M	cont	8:40	Cleveland	SN	2/2
4/29	27M	Marathon	3:35:05 (7:15 7:14 7:18 7:11 7:12 7:17 7:07 7:10 7:00 7:22 7:05 7:11 7:50 7:13 7:18 7:41 7:52 7:55 8:23 8:11 8:43 10:55 12:24 11:19 11:47 9:05 1:55) [1:35:05 2:00:00]	Cleveland CVS	MWP	9/4	Back to the drawing board; not sure why I ran that badly; lack of springy legs the whole week; hip mildly stiff; sore left quad started to really bother me starting mile 15; gave up on mile 22.
Apr'01	200.2M	121W
5/2	20W	Strength	15upbo 5abba
5/3	5.3M	cont	9:20	Allen	762	3/5	quad still sore and somewhat stiff
5/5	9M	cont	8:45	MemPa	SN	4/7	in rain; should have won $1,200 at Kentucky 2h earlier, but saving $8 on exacta bets involving Invisible Ink cost me more that 1200 dollars.
5/6	20W	Strength	15upbo 5abba
5/7	5.3M	cont	9:00	Allen	762	3/6
5/9	5.3M	cont	8:50	Allen	762	3/5
5/10	20min	Swimming
5/10	5.3M	cont	7:52	AllenR	SN	3/6	First decent run in 17 days, quad felt okay the first time!
5/11	6M	cont	8:36	MemPa	GDST	3/5	Too much BBQ prior to run!
5/12	20W	Strength	15upbo 5abba
5/13	10.1M	cont	8:25 8:00	2AllenR	762	5/7
5/14	6.3M	hif: 3x5minRE2:	@5K	AllenG	SN	5/6	At 6a; first day of Kenyan Way's Beat the Heat.
5/15	25min	Swimming
5/15	20W	Strength	15upbo 5abba
5/16	5.7M	ftl: 2x[8x:40f\|s]-JO4:	@5K on grass	AllenG	GDST	5/6	Not used to run fast in thick grass: a learning experience.
5/16	25min	Swimming
5/17	5.3M	cont	8:50	Allen	762	3/5
5/18	9.5M	20min	1M-ma-easy	AllenG	GDST	5/6
5/19	20W	Strength	15upbo 5abba
5/20	14M	cont	7:30 7:25 8:10 8:55	RivOk	762	6/8	Started too fast, and felt quite badly on the last four miles; both quad and hip soreness near the end of the run.
5/21	6M	hif: 2x8minRE4:	@5K	AllenG	SN	5/6	Ran surprisingly well!
5/21	25min	Swimming					12h earlier because of cold front in approach
5/23	9M	Time Trial: 3112 meters on cross country course	12:28 [6:15 6:13] --- 6:25 pace.	AllenG	SN	4/6	Often lost the rhythm on uneven surfaces and steeper up/downhills.
5/24	5.3M	cont	8:50	Allen	SN	3/5
5/25	6.4M	20min	1M-ma-easy	AllenG	GDST	5/6	Hip not feeling too good.
5/25	20W	Strength	15upbo 5abba
5/27	17M	cont	8:35	MemPaA	762	5/9	Dreadful run, hip not better.
5/28	8.8M	hif: 2x10minRE5:	@5K	AllenG	SN	5/6	Ran surprisingly well!
5/28	25min	Swimming
5/29	20W	Strength	15upbo 5abba
5/30	5.5M	ftl: 9+8x[:30f\|s]-JO3:	@5K on grass	AllenG	GDST	5/6
May'01	145.1M	120min SWM	140W
6/1	3.6M	cont	8:40	Galv	SN	3/5
6/2	7M	5K-Race	19:21 [6:07 6:14 6:21 0:39]	Heights Run	MWP	6/8	T=78 (on 92 high day); ran okay except last mile.
6/3	10M	cont	8:20	2Allen	762	4/8
6/3	20W	Strength	15upbo 5abba
6/4	10M	hif: 2x10minRE5:	@5K	AllenG	SN	5/6	Somewhat tired!
6/5	3.5M	rec	8:20	Leadville	762	3/5	First run in 10200 feet.
6/6	4h Hiking	Leadville	Made it up to the tree line of Mt. Elbert.
6/6	6.5M	cont_hi	8:30	Old Tennessee Road	SN	5/5	Trail run with Leadville locals was beyond my limits.
6/7	5M	cont_hi	8:50	Idaho Springs	762	3/5	Up and then down run in 7500 feet.
6/9	15M	14.5M Mountain Race	3:01:53 (12:33 pace; 10:59 11:21 11:59 11:37 12:04 12:17 12:27 13:12 10:54 14:42 (2:00 delay) 11:49 13:14 14:16 14:24 6:17)	Mt. Evans (from 10600 to 14200 feet)	762	9/4	101/199 (not doing too well in these mountain races; small field with a lot of out of town runners); feeling of not getting enough air into my lungs but felt okay on the top, no signs of altitude sickness and not even caughing too much; male overall finisher's pace was 7:45 (female 9:40).
6/11	10M	cont	8:45	Boulder	SN	3/5	28thSouth-BoulderCreak-CanyonTrail-CanyonRoad; the 2.25M out and back Boulder Canyon trail is just beautiful.
6/13	6.3M	hif: 2x10minRE5:	@5K	AllenG	GDST	5/5	Adjustment problems!
6/13	20W	Strength	15upbo 5abba
6/14	5.2M	rec		AllenR	762	3/7
6/15	7.4M	ftl: 3x[4x:30f\|s-1:f]-JO3:	@5K on grass	AllenG	SN	5/6	Mosquitoes ate us alive!
6/16	6.3M	cont	8:35	Allen	762	4/7
6/16	20min	Swimming
6/17	14M	cont	7:50 8:10 8:05 8:45	RivOk	762p	5/7	Not feeling great on the last 3 miles!
6/18	25min	Swimming
6/19	6.3M	cont	8:45	MemPa	762	4/7	167/170p; 6 pounds heavier than 8 months ago; forgot to set alarm, and missed Monday's Kenyan Way workout, and swapped restdays. Back and both hips sore after 4 hours of spraying walls.
6/20	7.4M	ftl: 2x[40-20-40-20-60-20-40-20f\|s-JO2:]	@5K on grass	AllenG	SN	5/6	On slow legs!
6/20	20min	Swimming	Calf Cramp	decided	to stop.
6/22	4.6M	cont	8:45	Allen	762	4/7
6/23	6M	5K-Race	19:57 [6:13 6:40 6:25 :39]	Texas City by the Bay.	MWP	6/7	Felt sluggish, breathing too hard shortly after start on a course with a lot of turns. Placed second in my age group and won a nice "silver" coin.
6/24	13M	cont	approx. 9:00 on trail	Huntsville	762	5/4	Ran the outer loop called Rocky Racoon in Hunstville State Park with Mark Conran on a nice cool day.
6/25	6.8M	hif: 2x10minRE5:	@5K	AllenG	SN	5/5	dead legs --- beaten up from the last two days!
6/26	25min	Swimming
6/27	6M	ftl: 9x:45f\|:35s	5K\|slow	MemPa	GDST	5/6	2/3 workout; 167/170p.
6/28	6.1M	cont	8:45	Allen	SN	4/7
6/30	5M	cont	8:45	AllenR	762	4/7	Last run for 762!
June'01	170.0M	110min SWM	40W
1/7	9M	cont	8:44 8:05 8:15 1M@7:36	MemPa	762p	4/6
2/7	6.6M	hif: 2x10minRE5:	@5K	AllenG	SN	5/5
4/7	6.5M	5K-Race	19:40	Running Wild 5K	MWP	6/7
Break:	7	rest days!
7/8	20W	Strength	15upbo 5abba
7/9	25min	Swimming
7/11	25min	Swimming
7/12	6.3M	cont	8:45	AllenR	SN	3/7	First Run after 7 rest days! 168p/.. gained 2 pounds during layoff.
7/13	25min	Swimming
7/15	6M	cont	8:45	MemPa	762p	4/8	Cut the run short in humid / bad air conditions.
7/16	25min	Swimming
7/17	5.2M	cont	8:40	AllenR	SN	3/7
7/18	5.2M	cont	8:35	Allen	762p	3/6
7/19	25min	Swimming
7/20	10M	cont	8:45 8:45 8:05	MemPa	762p	4/8	Started at 6:45p with T=86-84 medium humidity.
7/22	7.1M	cont	8:45	AllenR	SN	4/7	168p.
7/23	28min	Swimming
7/24	7.1M	cont	9:05	AllenR	SN	4/8	Got up too late and suffered through the heat; hip didn't feel that great either!
7/25	7.1M	cont	8:45	AllenR	762p	4/7
7/26	27min	Swimming
7/27	6.2M	cont	8:35	Allen	SN	4/6	Ran fine in colder conditions!
7/29	12M	cont	95:31 (7:55 7:25 8:05 8:25)	RivOk	762p	4/7	Ran well in somewhat testing conditions.
7/30	25min	Swimming
7/31	6.2M	cont	9:00	Allen	SN	4/7	Slow in the heat, too much wine the night before!
July'01	100.5M	205min SWM	20W
8/1	7.1M	cont	8:45	AllenR	762p	4/6
8/3	5.2M	cont	8:40	Allen	762p	3/7
8/3	25min	Swimming
8/4	5.2M	cont	8:55	AllenR	SN	3/7
8/6	13M	cont	8:50 8:50 8:20	MemPa	762p	5/9	Started slowly, and felt okay at the end.
8/7	25min	Swimming
8/8	5.2M	rec		AllenR	SN	3/7	Cut run short due to digestive problems
8/9	16M	cont	9:10 8:45 8:20 7:55	Tony Knowles Costal Trail, Anchorage (AK)	762p	6/5	Nice trail along the water and through forrest seeing a lot a red berry and large leaf plants; T=64.
8/10	7M	cont	8:40	Chester Creek Trail, Anchorage (AK)	ALC	4/4	Not as nice as yesterday's trail; first run for ALC
8/12	9M	cont	8:50 7:50	Homer Split (AK)	762q	5/4	Nice views of glaciers.
8/13	6M	cont	8:40 8:00	Seward to Lowell Point (AK)	ALC	4/3	T=59; very nice views of hills, glaciers, and the ocean going along the water on a pretty hard, dusty, grey dirt road.
8/15	6M	cont	8:45	Seward to Lowell Point (AK)	762p	4/3	T=56
8/16	5.2M	cont	8:45	Allen	SN	3/8	More than 25 degrees warmer than last run.
8/17	10M	cont	8:50 8:35	2Allen	762p	5/8
8/18	5.2M	cont	8:45	Allen	SN	3/7
8/20	7.1M	cont	8:55 8:15	AllenR	ALC	4/9	Hip slightly sore!
8/21	5.2M	cont	8:55	AllenR	SN	3/7
8/22	7.1M	cont	8:50	AllenR	SN	4/9
8/23	Injury Break:	2 rest days	Got off my office chair and felt a sudden lower back pain. Had serious problems for 36 hours touching my toes and making downward movements.
8/25	20min	Swimming
8/26	7.1M	cont	8:58	AllenR	762p	4/9	Back still somewhat sore, but was happy that I encountered no problems finishing the run
8/27	7.1M	cont	9:05 8:40	AllenR	SN	4/6	After a lot of rain!
8/28	7.1M	cont	8:50	AllenR	762p	4/6	On a rainy day.
8/29	5.2M	cont	8:55	Allen	SN	3/6	The rain continues...
8/31	10M	2M@MP	9:10 8:35 8:20 7:20	MemPa	762p	5/7	Pretty good run on a damp evening in drizzel rain; outside of right ancle slightly sore.
Aug'01	156.0M	70min SWM
9/1	5M	cont	8:55 8:15	MemPa	ALC	5/9	Green house conditions at lunchtime.
9/2	6.1M	rec		Allen	SN	3/10	Ran at lunch time, and when the sun came out the temperature quickly rose above 88, and I decided to jog!
9/3	11M	cont	8:45	2Allen+	ALC	5/7	T=85-82; ran slowly but smoothly!
9/4	5.8M	cont	8:55	AllenR	SN	3/6	Last Run for SN
9/5	2.6M	rec		Allen	762p	2/9	Ran to pick up my car!
9/6	6.1M	2x2012RE1:40@LT	8:16 8:20 (6:38 pace)	AllenR	MWP	5/8	Did fine in quite warm condition T=85-82

Paces usually exclude the first mile, and warm-up and cool-down in the case of threshold-pace or marathon-pace runs.

Courses

MemPa:= Memorial Park 2.9 miles dirt loop
Allen := Allen Park Way 4.75 miles loop; somewhat rolling mostly on asphalt; counterclockwise.
AllenR := Allen Park Way loop clockwise
RiceLo := Rice University Loop
RiHerm := Rice University and Herrman Park Loop
RivOk := River Oaks
RiBraes := Starting at Rice University going along Braes Bayou, and then returning to Rice via Medical Center.
RiceTr := Track at Rice University
HoChiE := HoChiMinh trail going in east direction leaving the trail towards Allen Park Way(mildly rolling)
DoTw := along Allen Park Way going east towards Down Town and back
Conroe := hilly 12M loop in Conroe near I-45 exit 88.
TownL := 10.1M loop arround Town Lake in Austin

The Fleet

ZOOM := Nike Zoom Air Elite (November 9, 1999-June 30, 2001); light weight training shoe; used for trackwork and for running short races.
MWP := Mizuno Wave Precision (Sept. 29, 2000-September 30, 2001); 230 miles as of June 10, 2001; light, "minimal", somewhat stable shoe; mostly to be used for threshold-pace and marathon-pace runs.
SN := Adidas SuperNova (Feb. 5, 2001-August 31, 2001), 2000 model; 292 miles as of June 10, 2001; mixture between a cushioned and a stability shoe; used for easy runs; occasionaly, for running at marathon and threshold pace.
762 := New Balance 762 (January 20, 2001-June 30, 2001); retired with 440 miles, size 11.0; stabil, somewhat protective shoe.
GDST := Asics Gel DS Trainer VI (April 7, 2001-...); size 11; 70 miles as of June 10, 2001; light weight training shoe for races and faster workouts.
762p := New Balance 762 (June 16, 2001-...); purple/blue top but otherwise the same as 762..
ALC := Mizuno Wave Alchemy (August 12, 2001-...); size 10.5.

Meaning of Short Terms

21W := 21 sets of strength training (various exercises) each set consisting of 12 repetitions; usually includes 4-5 minutes biking on stationary bike.
30SW := 30 minutes swimming at easy pace
40BY := 40 minutes on a stationary bike (I fall of other bikes...)
55HK := 55 minutes hiking/walking
5000tr := 5000 meters track race
ftl := Fartlek 7ftl means that the 7M run contains a 40 minutes segment of Fartlek with 20 minutes of fast running (typically 5x2slow|fast + 2x5slow|fast or 7x[3fast|2slow])
sl := slow speed during fartlek
fa := fast speed (during fartlek workout); typically 5K-pace (3K-pace if duration of fast segment is 1 minute or less; 15K-pace if duration is 10 minutes or longer...)
MP := marathon pace
LT := lactate threshold pace (appox. 18K-pace)
RE := rest (during speedwork)
I-Pace := interval pace, typically 5-10 seconds per mile faster than 5K-pace
W100 := walk 100 meters (during speed workout)
J200 := jog 200 meters (during speed workout)
R-Pace := fast, 1M-pace (or faster)
cont := continuous (easy) run
contP := continuous (easy) run with 4-6x1min pickups
contSt := continuous run with 5-6 20-25 sec. strides
contSur := continuous unstructured run with 4-6 1-6min surges
cont_hi := continuous run on a hilly course
rec := recovery run/jog, typically 9:00 to 9:45 pace
sn := running on ice or snow

Summary Year 2000/2001 Training

January'00: 172 miles (165 planned) + 80 sets strength
February'00: 189 miles (190 miles planned) + 160 sets strength
March'00: 165 miles (170 miles planned) + 80 sets strength
April'00: 206 miles (200 miles planned) + 62 sets strength
May'00: 192.3 miles (185 miles planned) + 30 sets strength + 60 min swimming
June'00: 153.3 miles (160 miles planned) + 70 sets strength + 100 min swimming.
July'00: 76.4 miles (80 miles planned) + 53 sets strength + 130 min swimming
August'00: 148.1 miles (140 miles planned) + 20 sets strength + 50 min swimming.
Sept'00: 196.0 miles (180 miles planned) + 67 sets strength + 75 min. swimming.
Oct'00: 205.5 miles (200 miles planned) + 80 sets strength.
Nov'00: 208.8 miles (215 miles planned) + 40 sets strength.
Dec'00: 210.0 miles (205 miles planned) + 114 sets strength
Jan'01: 160.0 miles (160 miles planned) + 56 sets strength
Feb'01: 203.7 miles (190 miles planned) + 101 sets strength
Mar'01: 228.0 miles (225 miles planned) + 123 sets strength
Apr'01: 200.2 miles (195 miles planned) + 121 sets strength
May'01: 145.1 miles (150 miles planned) + 140 sets strength + 120 minutes swimming
June'01: 170.0 miles (160 miles planned) + 40 sets strength + 110 minutes swimming
July'01: 100.1 miles (100 miles planned) + 20 sets strength + 205 minutes swimming
August'01: 156 miles (170 miles planned) + 70 minutes swimming

Weekly Mileage 2000: 38.8 January, 45.6 February, 37.2 March, 48.2 April, 43.4 May, 35.8 June, 17.3 July, 33.4 August, 45.7 September, 46.4 October, 48.7 November, 47.7 December.

Weekly Mileage 2001: 36.1 January, 50.9 February, 51.5 March, 46.7 April, 32.8 May, 39.7 June, 22.7 July, 35.2 August.

Mileage Year 1999: 1877
Mileage Year 2000: 2123

Previous Training: April-July 1999 Training Log, August'99-December'99 Training Log, January'00-May'00 Training Log, May'00-October'00 Training Log, October'00-January'01 Training Log, January-April'01 Training Log.

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