Christoph F. Eick's Spring/Summer 2002 Training Log ---
March 26 to July 31, 2002

Long Runs Easy Runs Marathon Pace LT-Pace 10K-Pace VO2-Pace 1M-Pace Hills Strength
7:40-8:50 7:40-8:50 7:20-6:55 6:25-6:45 6:15-6:25 6:10-5:50 5:10-5:30 Biking Swimming

Day Length Type Pace Course Shoe Ef./Cond. Comment
3/26 6.8M 4x800RE1: RE4: 4x400RE1: 3:02 3:03 2:58 2:56 :79 :84 :82 :81 St. Thom. GDST 6/3 Still stuggling with congestion in cold and windy conditions.
3/27 10M cont 8:27 Allen SNC 4/5 164.5p
3/29 7M 15x:45f|:15sl 6:55 [6:10?f 9:10?s] AllenR GDST 5/8 In quite bad coditions; significantly slower than one week ago.
3/30 6.1M rec AllenR ALC 3/8 In quite humid & hot conditions.
3/31 11.1M 4x2000@T-pace RE1:40 8:26 8:20 8:35 8:27 Allen ONE 1/4 to ZERO SNC 7/5 Slow today (was supposed to run 8:20).
3/31 22W Strength 14upb 8abba
March'02 211.0M 43W Strength
4/1 7.1M cont 9:15 8:35 AllenR BTR 4/5
4/2 6.3M 4x400-4x200-4x400 RE1: 81 80 79 80 37 37 35 37 81 83 82 80 St.Thom. DST7 5/7 In extremely humid conditions!
4/2 22W Strength 14upb 8abba
4/4 7.1M cont 8:45 AllenR ALC 4/5 164.5p.
4/6 7.2M 5K Race 19:04 [5:55 6:15 6:15 :38] Bellaire DST7 6/3 Not a good race; left quad still somewhat sore; still somewhat stuggling with congestion; possibly, should have run harder!
4/7 13M cont 8:36 7:45 7:35 MemPa BTR 5/6 164.5p; ran surprisingly well in not so warm, but humid and very windy conditions. Decided to reduce 16M long run to 13M and to cancel Monday's 7M run.
4/7 22W Strength 14upb 8abba
4/9 7.6M 4x200 1M 4x200 200@41 5:43 200@38 St.Thom. DST7 5/6 Left quad not 100% okay: was holding back at 200's, but ran the mile somewhat okay.
4/10 10.2M cont 8:45 RiHerm BTR 5/6 163.5p.
4/12 8.4M 4x2000@T-pace RE1:40 8:50w 8:34 8:36 8:36 Allen ONE 1/4 to ZERO SNC 7/5 Very slow today --- slow "sandy China Beach" due to flooding.
4/13 7.1M cont 8:45 AllenR ALC 4/5 Somewhat beaten up!
4/14 12.4M cont 8:20 effort Huntsv SNC 5/6 Running new routes in National Forrest.
4/15 5.2M cont 8:45 AllenR ALC 4/5
4/16 6.3M 20 :15f|s 800 400 200 RE4: .. 2:46 1:16 :35 St.Thom. DST7 5/7 In quite humid conditions!
4/16 22W Strength 14upb 8abba
4/17 6.7M cont 8:45 RiHerm BTR 5/6
4/19 3.8M rec AllenR ALC 2/7 Last run for ALC.
4/20 7.3M 5K Race 19:31 [6:09 6:24 6:15 :41] Memorial City Mall DST7 6/9 Typical end of season run in T=75 & Hum=92, but finished 3rd in 40-49 and 8th overall.
4/21 12M cont 7:51 MemPa BTR 5/8 166p; no more pizza until May 15, 2002!
4/21 13min Swimm
4/23 6.4M 10x:30 f|s 1M 8x:30 f|s .. 5:47 .. St.Thom. DST7 5/6 Left quad still sore when running really fast.
4/24 22W Strength 14upb 8abba
4/25 6M cont 8:18 Allen SNC 4/6
4/27 4M cont 8:40 NO -- along Mississippi River BTR 5/7
4/28 9.3M 5K Race 19:44 [6:17 6:20 6:28 :40] Bubba Shrimp Run NO DST7 6/9 In very bad conditions; 27/700o.
2001/2002 season ends 6 rest days
4/29 20min Swimm
4/30 25min Swimm
April'02 151.4M 88W Strength 58 min. Swimm
5/2 30min Swimm 165p
5/3 25min Swimm
5/3 22W Strength 14upb 8abba
5/5 11.5M cont 8:20 effort Huntsv SNC 5/8 Inner Loop & then Outer Loop; attacked by horse flies; killed at least 100 of them!
5/5 22W Strength 14upb 8abba
5/7 7.1M cont 8:30 8:12 AllenR BTR 4/8 Back to Allen Parkway after 12 days of abstinence.
5/8 30min Swimm
5/9 6.1M cont 8:40 Allen SNC 4/8 165p
5/12 12M cont 7:40 8:10 8:45 7:35 RivOk BTR 5/8 Terrible week comes to an end; had to cancel swimm and strength workouts in order to finish admission/grading.
5/13 5.8M cont 8:35 AllenR SNC 4/5
May 14, 02 2002/2003 season starts
5/15 14M cont 8:45 8:12 8:03 MemPa BTR 5/6 166p; ran okay, except hip felt somewhat stiff; should be more consistent with stretching it!!
5/17 6M cont 8:45 Blauer Vogel SNC 6/6 First run in Germany
5/18 14.7M cont 8:25 Blauer Vogel & Eselsweg SNC 6/4
5/19 5.6M cont 9:20 Katrins Route 764 4/4 First run with 764!
5/20 5.3M cont 8:45 Hfhm Felder SNC 4/4
5/21 16.5M cont 8:40 Schwarzes Y Bahai-Temple >Eppstein SNC 6/4
5/23 6.4M cont 8:55 Udine 764 4/5 Udine does not seem to have any good routes for runners.
5/24 5.6M cont 8:45 Udine 764 4/6
5/26 6.2M cont 8:20 Udine 764 4/4
5/27 18M cont 8:25 Bahai Judenkopf Bremthal SNC 7/2 At lunchtime in favorably cool conditions; soon returning to the heat.
5/28 15min Swimm
5/29 8.6M cont 9:00 AllenR BTR 4/5 Still tired from travel.
5/30 6.1M rec 8:40 8:05 Allen SNC 3/7 Slipped at work, and hurt my left shoulder;164p.
5/31 12M cont 8:25 7:50 8:15 MemPa BTR 5/5 Suprisingly good condition: T=68-73
May'02 166.5M 44W Strength 100 min. Swimm
6/1 5.2M cont 8:18 AllenR SNC 3/7 162.5p
6/2 21M cont 2:46:06 -- 7:55-pace RivOk 764 6/7 Run fine, although I felt quite sore (especially hips, thighs, and shoulders) after the run; T=71-76, H=94-90.
6/3 18min Swimm
6/4 7.1M cont 9:05 AllenR BTR 4/8 Not in the mood; somewhat sore hip.
6/5 14.6M cont 8:40 8:40 8:00 effort Huntsv 764 5/7 Inner & Lake Loop
6/7 9.1M cont 8:05 8:25 Allen BTR 4/8
6/8 5.2M cont 8:20 AllenR SNC 4/8 164p.
6/9 13.6M cont 8:00 7:25 8:40 effort Huntsv 764 5/9 Outer Loop + Add_on; ran well and quite fast the first 8 miles, but felt quite tired on the last 2M.
6/10 22min Swimm
6/11 6M cont 8:30 8:10 TM 764 4/8
6/13 5.2M cont 8:25 TM SNC 4/8
6/15 33M 53K Trail Race 7:35:37 (1:48 Cow Camp; 3:10 Dry Fork; 4:14 Upper Sheep Creek; 5:44 Lower Sheep Creek) Long Horn Trail Run BTR 764 8/7 Viewing the US praries like a buffalo in ancient times. However, the course was tough and had a lot of steep downhills with difficult footing. First my IT-band got sore; because of that I had to slow down on the 4000 foot drop after mile 18; then I hit the wall at 48K: never had that many lower leg cramps and bad nausea after a race. Anyway, the beauty of tge course justifies this kind of suffering. It was very scenic going up and down over meadows with a lot a flowers and through a nice canyon...
6/18 25min Swimm Calfs and quads still sore from 53K-Race
6/19 5.2M rec 9:50 Allen SNC 3/8
6/20 5.2M rec 9:15 Allen 764 3/8
6/21 8M cont 8:30 TM SNC 4/6 Germany vs. US: 1:0
6/22 10M cont 8:45 8:30 7:55 TM 764 4/6 S.Korea vs. Spain: 0:0
6/23 25min Swimm
6/24 7.1M cont 9:20 8:40 AllenR 764 4/7 Set my 24h alarm clock to 5:35p and missed Kenyan Way Workout; this was perhaps a blessing my feet felt unusually sore when running.
6/25 10M cont 8:45 9:15 TM BTR 4/6 Germany vs. S. Korea: 1:0
6/26 6M 2M on grass 13:20 Alleng SNC 5/6 165.5p; first faster run of the new season; IT-band not as bad as suspected.
6/27 5.2M rec 764 AllenR 764 3/8 Digestive problems.
6/28 7.7M 20min 3-paces: easy, 5K, 400m ? Y-Park SNC 5/6 Running about 85% of what I could have run.
6/29 16M cont 8:40 8:40 8:15 8:40 MemPa BTR 6/6 Stuggling in no wind, high humidity conditions; things were getting better in the second half when rain moved in!
June'02 201.4M 90 min. Swimm
7/1 6.8M hills: 2x10: RE5: ? Alleng SNC 4/8
7/2 7.1M cont 9:05 AllenR 764 4/7 Felt quite tired during run.
7/3 5.8M sftl: 20min ? Alleng SNC 4/6 163p; did okay
7/4 18M cont 9:15; 9:10 TownL BTR 6/7 Stuggled with digestive problems and ran therefore very slowly in not too warm but very humid conditions.
7/6 13.2M cont 8:40 8:05 TownL 764 6/8 No trail run; all close by trails were flooded. Town Lake was also partially flooded; had to balance over beams... --- ran okay considering it was quite warm due to the lateness of my run.
7/8 7.3M hills: 2x10: RE5: ? Alleng SNC 5/8
7/9 11M cont 8:50 8:50 8:15 MemPa 764 6/7 Ran okay, after a somewhat slow start.
7/10 6M sftl: 20min ? Alleng BTR 4/7 165p; did okay
7/12 7.4M 20min 3-paces: easy, 5K, 400m ? Alleng BTR 5/8 On a tough course!
7/13 5.6M cont 8:25 TR 764 3/5
7/14 16M cont 8:15 effort Huntsv BTR 5/7 2 inner loops + small add on; 1 hour in drizzel, second hour in heavier rain.
7/15 9M cont 8:49 8:06 7:41 MemPa SNC 5/6 When my alarm clock went off at 5:35a there was heavy rain with a lot of lightings and I decided to skip MO's Kenyan Way workout --- the weather got better and I had a good, although rare evening run.
7/16 5M cont 8:30 TR 764 3/5
7/17 9.5M hills: 2x10: RE5: ? Alleng BTR 5/9 164.5p; glad to have a restday tomorrow.
7/19 6.5M 20min 3-paces: easy, 5K, 400m ? Alleng BTR 5/8
7/20 9.4M cont 8:50eff HCMT 764 5/7 166.5p!! It took us 2h to run 8.5M (including an unusual river crossing were we had to "ride over a tree" which resulted in a 20 minute delay) --- when I came back to Memorial Park it was already 8:20, and I decided it was not a good idea to run 9 more miles "in all that heat".
7/21 18M cont 2:37:30 (8:30 8:20 9:20) RivOk BTR 6/8 Got really tired and overheated after 14 miles; ran fine for the first 14 miles; was quite tired and sleepy for the remainder of Sunday. T/H: 79-83; 85%-79%.
7/22 6.5M hills: 5x3: RE2: ? Alleng SNC 5/9 164.5p; beaten up but managed to finish the workout, although I was not too fast!
7/24 6.2M sftl: 20min 1/1 ? Alleng DST7 4/8
7/25 5.8M rec AllenR 764 4/7 Too much alcohol the night before; some pain on the bottom of the left food near the heel .
7/27 8M 5K Race 19:49 [6:18 6:36 6:18 :37] Mosquito Chase, Clute TX DST7 6/8 T=78-82 H=100-94%
7/28 13M cont 8:20 8:30 RivOk 764 5/9 Somewhat stiff and not as "well rested" as I hoped to be.
7/29 6.8M hills: 20:00 ? Alleng BTR 5/9 Still somewhat tired --- moved long run to WE, and will take tomorrow off.
7/31 20M cont 2:55:56 (8:57 8:37) MemPa 764 6/9 Ran very conservatively and started at 5:30a, and had no problems at the end (last mile was 8:10 pace).
July'02 229.9M 15 min. Swimm
8/1 5.2M rec Allen SNC 3/7 168p
8/2 8.8M 20min 3-paces: easy, 5K, 400m ? Alleng BTR 5/8

Courses

MemPa:= Memorial Park 2.93 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 Loop
RivOkAll := River Oaks Loop with Allen Park Way Loop continuation
TangArb:= From Memorial Park following Memorial going down Tanglewood, returning via PostOak, doing some extra 2M loops on the Arboretum trail.
RiceTr := Track at Rice University
StJohn := St. John high school track
HCMT := 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
Huntsv := Huntsville State Park trails, 75 miles north of Houston
TownL := 10.1M loop arround Town Lake in Austin
TM = treadmill

The Fleet


SNC := Adidas SuperNova Classic (October 19, 2001-August 3, 2002), 2000 model with green colors; 472 miles as of July 31, 2002.
SNC := Adidas SuperNova Classic (August 6, 2002-...), 2000 model with green colors.
GDST := Asics Gel DS Trainer VI (April 7, 2001-March 31, 2002); size 11; retired with 314.8 miles on March 29, 2002.
DST7 := Asics Gel DS Trainer VII (December 28, 2001-...); size 11; light weight training shoe for races and faster workouts; 153.7 miles as of July 31, 2002.
ALC := Mizuno Wave Alchemy (August 10, 2001-April 19, 2002); size 10.5; retired with 448 miles.
BTR := Brooks Trance (March 6, 2002-...); size 11; somewhat cushioned, relatively light stability shoe; hopefully, its quality matches its high price; 265.8M as of July 31, 2002.
764 := New Balance 764 (May 19, 2002-...); size 11; somewhat protective stability shoe; will be used for easy run, long runs and possibly trail running; 207.6 miles as of July 31, 2002.

Meaning of Short Terms

21W := 21 sets of strength training (various exercises) each set consisting of 12 repetitions.
30SW := 30 minutes swimming at easy pace
40BY := 40 minutes on a stationary bike (I fall off other bikes...)
55HK := 55 minutes hiking/walking
5000tr := 5000 meters track race or time trail
ftl := fartlek (repeats are between 2 minutes and 5 minutes)
sftl:= short fartlek (repeats are between 30 seconds and a minute)
MP := marathon pace
T-pace := 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
cont_hi := continuous run on a hilly course
cont_tr := contiuuous run on trail
rec := recovery run/jog, typically 9:00 to 10:00 pace
sn := running on ice or snow

Training Summaries Years 2000 and 2001

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
September'01: 201.7 miles (200 miles planned) + 40 minutes swimming
October'01: 220.4 miles (215 miles planned) + 65 sets strength
November'01: 219 miles (215 miles planned) + 153 sets strength
December'01: 164 miles (160 miles planned)
January'02: 242.1 miles (240 miles planned) + 98 sets strength
February'02: 160.1 miles (160 miles planned) + 90 sets strength
March'02: 211.0 miles (210 miles planned) + 42 sets strength
April '02: 151.4 miles (160 miles planned) + 88 sets strength + 58 minutes swimming.
May '02: 166.4 miles (150 miles planned) + 44 sets strength + 100 minutes swimming
June '02: 201.2 miles (200 miles planned) + 90 minutes swimming
July '02: 229.9 miles (220 miles planned)

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, 47.1 September, 49.7 October, 51.1 November, 37.0 December.

Weekly Mileage 2002: 54.7 miles January, 40.0 miles February, 47.7 miles March; 35.3 miles April; 37.6 miles May; 47.0 miles June; 51.9 miles July.

Mileage Year 1999: 1877
Mileage Year 2000: 2123
Mileage Year 2001: 2157 miles

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, May-August'01 Training Log, August-December'01 Training Log. December'01-March 02 Training Log.

Season Line Up

1999/2000 Season: Tu., Sept. 21 1999 to Tu, July 11, 2000
Summer Running Break: July 12, 2000 to August 14, 2000
2000/2001 Season: Tu., August 15, 2000 to We. July 4, 2001
Summer Running Break: July 5, 2001 to July 30, 2001
2001/2002 Season: Tu., July 31, 2001 to Su., April 28, 2002.
2002 Spring Running Break: Mo., April 29, 2002 to Mo. May 13, 02
2002/2003 Season:
Macrocycle One: May 14, 2002 to November 3, 2002
Break: November 4 to 30, 2002
Macrocycle Two: December 1, 2002 to June 20, 2003
2003 Summer Running Break: June 21 to July 31, 2002

last updated: August 3, 2002.