Christoph Eick's Middle 2003 Training Log

Christoph F. Eick's Spring /Summer 2003 Training Log ---
April 29, 2003 to September 1, 2003

Long Runs	Easy Runs	Marathon Pace	LT-Pace	10K-Pace	VO2-Pace	1M-Pace	Hills	Strength
7:40-8:50	7:40-8:50	6:50-7:20	6:25-6:45	6:10-6:25	5:45-6:05	5:10-5:30	Biking	Swimming

Day	Length	Type	Pace	Course	Shoe	Ef./Cond.	Comment
4/30	7.1M	rec	9:25	Allen	764	3/5	Sore right ankle on the outside / back; not sure when I hurt it; left knee not 100%.
April'03	189.5M
5/1	6.1M	cont	8:30	Allen	SNC	3/5	Ankle not better; will have to take 2 rest days and will miss the 'Sprint for Life Race'; 167p.
5/4	7.1M	cont	8:40 8:22	Allen	764	4/7	168p; humid but windy; ankle slightly better but still sore; will take another extra rest day tomorrow!
5/4	21min	Swimm
5/6	7.1M	rec	9:10	Allen	SNC	3/5
5/7	6.1M	cont	9:00 8:30	Allen	764	4/7	Ankle problem persistent.
5/10	6.1M	cont	9:15 8:15	Allen	SNC	4/7	Ankle problem persistent.
5/11	25min	Swimm
5/11	12M	cont	1:38:02 (5M@8:35 7M@7:52)	MemPa	764	4/7	Good run on quite a warm evening; but outer right ankle quite sore again after run; decided to ice it.
5/13	6.8M	cont	8:50 8:08	Allen	SNC	4/7	Ankle still sore; but slightly better compared to Sunday --- icing might help; will ice it now every day.
5/15	11M	cont	1:37:02 (9:20 9:00 8:40 8:15)	MemPa	764	4/7
5/17	10M	4.6M relay leg	6:49	Corpus Christi Marathon Relay	LDST7	5/9	In quite miserable conditions; T=80-83 & Haze!
5/17	20min	Swimm
5/19	14M	cont	2:04:40 (9:20 9:05 8:15 8:50 8:50)	MemPa	SNC	5/8	Tired run in warm conditions; last long run for SNC!
5/21	5.9M	cont	8:50	Allen	SNC	4/7	Ankle not that bad! 168.5p.
5/22	12M	cont	8:50 8:50 8:25 7:59	MemPa	764	5/8	Digestive problems the first 6 miles; ankle not too good again the last 3 miles.
5/23	24min	Swimm
5/24	7.3M	cont	8:55	Allen	SNC	4/7
5/25	14.8M	cont	1:59:57 (3M@9:15 4M@8:15 4M@7:25 3M@8:25 1M@7:35)	RivOk	BSNC	5/8	First run for BSNC; ankle made it thorugh mile 12 and felt somewhat sore the last 3 miles!
5/27	12M	cont	1:45:05 (8:55 8:35)	MemPa	764	5/8	Tired run; ankle not too good last 4 miles
5/28	5M	rec		Allen	SNC	3/5	Barely broke 10:00-pace!
5/29	10.7M	cont	94:12 (9:10 8:20)	Seawall (Galveston)	BSNC	5/9	On a very warm evening also facing digestive problems; somewhat exhausted after run in testing conditions.
5/30	5.2M	rec	9:15	Seawall (Galveston)	764	3/8	Already pretty warm at 7:30a.
May'03	158.8M	110min SW
6/1	13M	cont_tr	7:50-eff.; 8:15-pace	Huntsv	764	5/8	T=73-80; ran okay but was getting somewhat tired near the end of the run.
6/2	5.3M	rec	9:10	Allen	SNC	3/7	169.5p.
6/3	11M	cont	1:35:05 (9:05 8:40 8:30 8:20)	MemPa	764	5/8	Tired run on a hot evening; felt stiff & right hip and ankle somewhat sore; 168p.
6/5	11M	cont	9:05-pace	MemPa	BSNC	5/7	Exhausted run; too much stress at work, and hip also was somewhat stiff --- should do more streching for the remainder of this month; started at 6:10a with T=76(-79).
6/6	5.8M	cont	8:39	Allen	SNC	3/7	Ankle problem still not overcome; also sudden pain in left ankle --- 168.5p.
6/8	17M	cont	2:19:16 (4M@8:50; 5M@8:20 4M@7:50 3M@8:10 1M@9:00)	RivOk	BSNC	5/8	Ankles not that bad; got really tired at the end of run, but ran okay in general.
6/9	5.3M	cont	8:50	Allen	SNC	3/7	Somewhat sore after yesterday's 17-miler!
6/10	10M	cont	8:52 8:22 8:36	MemPa	764	5/7
6/12	5.8M	cont	8:40	Allen	SNC	3/7	169.5p.
6/12	20min	Swimm
6/13	5.2M	rec	9:20	Allen	764	3/7	Too much wine and work the day before.
6/14	19M	cont	2:53? (9:20 8:45)	Blalock	BSNC	5/6	After a hard rain on a "stop and go" course with additional puddles; ankle problem still lingering.
6/15	4.8M	rec	9:06	Allen	SNC	3/7	170.5p; really getting fat! Last run for SNC
6/16	11M	cont	8:55 8:25	MemPa	BSNC	5/7	On a drizzly evening, but T=72-70!
6/18	5.8M	rec	?	Allen	BSNC	3/7
6/18	20min	Swimm
6/19	12M	cont	9:10 9:10 9:10 8:25	MemPa	764	5/7	A really bad run!
6/21	15.2M	cont	8:45 8:30	Orange County	BSNC	5/3	From 91&Beach south to 22 with 2.2M add-on going west on Lampson; T=50-57, occasionally light drizzel. Later that day we hiked the quite steep Aliso Trail in Laguna Beach.
6/22	6M	cont	8:55	Orange County	ADR	5/2	From 91&Beach going North and back; first run for ADR.
6/24	20.6M	cont	3:02? (8:55 8:25)	LAX	BSNC	5/5	Pretty good run LAX to Marina del Rey via Lincoln-Fiji and then on the South Bay Bike Path ( another link) down to El Porto Beach and back --- very scenic route near the beach.
6/25	5.7M	rec	9:15	LAX	ADR	5/5	Going on Lincoln to Westchester Parkway going W not quite making it to the beach; somewhat tired from yesterday's run.
6/26	5.8M	rec	?	Allen	764	3/7	168.5p; ran intentially slow due a 20 degree temperature increase!
6/28	6.8M	ftl: 7x 2f\|2s	8K-eff	Allen	GLDS	5/6	First speedwork after a 2 months layoff; let's see how the ankle will feel tomorrow.
6/29	13.2M	cont_tr	8:35 8:10 wa_la 0.5M	Huntsv	ADR	5/8	T=76-83; did fine the first 11M but then "hit the wall" and got "overheated" --- explanations include: yesterday's speed workout, too much red wine yesterday, and Tuesday's 20-miler; got a blister in that warm conditions.
6/30	20min	Swimm
June'03	215.3M	60min SW
7/1	6.8M	ftl: 8x 2f\|2s	8K-eff	Allen	MWM	5/6	Not very fast this morning!
7/2	5.3M	rec	9:10	Allen	764	3/7	169.5p --- fat again!
7/3	18M	cont	9:10-pace	Blalock	BSNC	5/6	Quote bad run in quite bad conditions --- T=77-83; H=94-84. Cut the run 2M short, because I was not running well!
7/5	6M	cont	8:50	Flinthill (SA)	ADR	3/5	Running in the rain in Northwest San Antonio!
7/7	6.8M	cont	8:45	Allen	764	3/4	After a lot of rain!
7/8	5.3M	contSt	8:45	Allen	MWM	3/7	168p.
7/9	6M	cont	8:40	Blauer Vogel	ADR	3/5	First run in Hofheim (Germany).
7/10	19.7M	cont	2:51 (Bahai 52:30 up; 45:20 down)	Hofheim-Judenkopf-Wildsachsen	BSNC	5/4	Started slowly, but finished quite strong (last 45 minutes mostly downhill).
7/12	8.7M	5x2:10 fast up; jog down.	5K-eff; easy.	Tannlach	ADR	5/6	Uphill on a smooth, long close to 500m hill along a sandy dirt trail; steep=3.
7/13	6M	rec	9:05	Blauer Vogel	BSNC	3/5	Took it easy after speedwork, and running long the next day!
7/14	20.6M	cont	2:54 (Bahai 52:15 up; 44:25 down)	Hofheim-Bahai-Brehmtal-...	ADR	5/6	Almost made it to Niedernhausen; finished quite strong considering I did a 20-miler 4 days ago --- ran 61M in 6 days on rolling mostly forrest trail with good footing while being in Germany!
7/15	5.8M	rec	9:30	Allen	764	3/7	At 1a German time after sitting more than 11h in a plane.
7/17	6M	2x9: RE4:	up: 5K-eff; down: easy.	Allen	ADR	5/7	50m and 120m hill (steep=8; steep=5); first run in 2003 on grass.
7/19	6.8M	ftl: 7x 2f\|2s	6:06 \| easy	Allen	MWM	5/7	Ran well but felt very tired during cool down; 168p.
7/20	14M	cont	8:40 7:40 9:15 9:15	RivOk	BSNC	5/8	Tired and showing symptoms of overtraining! Running 7:40-pace on miles 4-7 on a warm day completely destroyed me --- definitely, did too much the last 2 weeks; 167p.
7/22	6.9M	cont	8:45	Allen	764	3/6
7/23	6M	2x10: RE4:	up: 5K-eff; down: easy.	Allen	MWM	5/7	50m and 120m hill (steep=8; steep=5).
7/24	6M	cont	8:55	Tannlach	WMW	3/5	via Goldgraben.
7/25	6M	cont	8:40	Blauer Vogel	WMW	3/5
7/26	9.3M	6x480m hill 5K-eff; jog down.	2:06 2:06 2:01 2:01 2:04 1:59!	Tannlach	MWM	5/6	Uphill on a smooth, long close to 500m hill along a sandy dirt trail; steep=3.
7/28	5.8M	rec	9:30	Allen	764	3/7	After sitting in a plain for 15h; last run for 764!
7/30	8.3M	mp: 3x1M RE:2:	7:15-pace	Ukiah (CA)	ADR	5/4	Scary, having planar faschitis kind of symptoms on the bottom of my left foot.
7/31	4.9M	cont	8:50	Mt. Shasta (CA)	BSNC	3/6	Left foot not as bad as expected; hopefully, 2 restdays will be enough to get it "ready" for the race
July'03	195.0M
8/3	31.65M	Skyline 2003 50.94K Race	5:54:21 (11:12-pace; 9:43, 9:55, 11:11, 11:50, 12:11, 11:47, 12:10)	Castro Valley (CA)	BSNC	8/6	Chabot Marina --Bort Meadow (6.29; 1:01:07)--Big Bear (3.06; 30:21) --Skyline Gate (5.05; 56:50) --Big Bear (5.87; 1:09:27)--Bort Meadow (3.06; 37:19) -- Honker Bay (5.27; 1:02:08)--Chabot Marina (3.05; 37:06). Felt pretty good in the first half, but IT-band and quad started to bother me especially on the downhills after the Skyline Gate turn arround; however, I managed to run the "flat" miles 25, 26 and 27 quite well; finally, got tired and ran the easy and flat last 2 miles quite slowly. Felt quite good 2h after the race (possibly eating a cliff bar and then lot of patatoes and some fruit starting at mile 14 helped) and enjoyed the race and race course especially the nice views of the lake, going on French Trail (miles 16-19; another photo) and the eucalyptus forrest at mile 28 (no photo!). T=63-70, H=84-65; mostly foggy and relatively cool but somewhat humid; the sun was shining the last hour. Ate a lot of chilli and drank a lot of fruit juice after the race and talked to a lot of interesting people; I was even able to do some sightseeing in San Francisco the next day!
8/7	5.3M	rec	9:35 9:00	Allen	ADR	3/9	Better run than expected; IT-band/quad only mildly sore. 169p after 3 restdays!
8/9	6.8M	rec	9:20	Allen	BSNC	4/9	Not in the mood; has happy when the run was over; possibly too hot and too much alcohol the day before.
8/10	11M	cont	9:00 9:10 9:10 8:30	RivOk	ADR	5/9	Still taking it easy in very warm and humid conditions!
8/11	5.8M	cont	8:36	Allen	ADR	3/5	Pretty cool after the rain. 170.5p
8/12	5.8M	cont	9:00 8:40	Allen	BSNC	3/6	Again after the rain.
8/13	5.8M	rec		Allen	ADR	3/7
8/15	14M	cont	8:55 8:35 8:00	MemPa	BSNC	5/7	Somewhat got used too the "slow" trail pace, but managed to run the 13th miles in 7:40.
8/17	6.6M	2x11: RE4:	up: 5K-eff; down: easy.	Allen	ADR	5/7	50m and 120m hill (steep=8; steep=5).
8/18	6.3M	rec		Allen	BSNC	3/8
8/19	7M	2x10: RE4:	up: 5K-eff; down: easy.	Allen	ADR	5/8	45m and 65m hill (steep=9; steep=6); picked a too steep hill getting totally exhausted after the first set; still managed to finish the second set by walking the downhills slowly. 168.5p.
8/20	11M	cont	9:20 9:05 8:40	MemPa	BSNC	5/7	Bad run in bad cond: T=77-75-79 H=100-98.
8/22	7.7M	easy-10:-easy-10:	up: 5K-eff; down: easy.	Allen	ADR	5/7	65m and 85m hill (steep=8; steep=4); 170p.
8/24	18M	cont	2:36:20 (9:45 8:05 8:35 8:20)	RivOk	BSNC	5/8	T=77-75-80 H=94-89%.
8/25	5.3M	rec		Allen	ADR	3/7	Pretty much beaten up after yesterday's long run in the heat.
8/26	7M	12x400 RE1:30	87-90	StTo	GLDS	6/8	168.5p; tough running on the first track workout after 4 months.
8/27	11M	cont	9:20 8:55 8:40	MemPa	BSNC	5/7	Not easy after the yesterday's speed workout; T=79-77 H=95-89%; 170.5p.
8/29	9.3M	t: 3x2000 RE1:40	paces: 7:02 7:02 7:27	Allen	GLDS	5/8	started at 7:20a and it was already "too warm"; was supposed to run 6:50-7:00 pace; bonked on the 3rd repeat.
8/30	6.3M	rec		Allen	BSNC	3/7	Beaten up.
8/31	15M	cont	2:06:40 (8:55 8:35 8:25 8:30 7:50)	RivOk	ADR	5/6	Drizzling --- I am so tired of running in the August sun that I really enjoyed running in the rain; T=75-76 H=100%. Ran better than expected; decent finish of the run!
Aug'03	196.6M
9/1	6.3M	rec		Allen	BSNC	3/5	After a lot of run.

Courses

MemPa:= Memorial Park 2.93 miles dirt loop
Allen(R) := Allen Park Way 4.75 miles loop; somewhat rolling mostly on asphalt;
RiHerm := Rice University and Herrman Park Loop
RivOk := River Oaks Loop
RivOkAll := River Oaks Loop with Allen Park Way Loop continuation
TangArb:= From Memorial Park Tennis Center following Memorial going south on Chimney Rock and then Tanglewood, returning via PostOak, doing 4 additional miles on the 2.2M outer Arboretum trail and coming back "long" to start. (14.15M)
Blalock:= From Memorial Park Tennis Center going out short following Memorial, turning right when it hits San Felipe, continue on San Felipe; if you turn around at Blalock, coming back on the same route (14M).
RiceTr := Track at Rice University
HCMT := HoChiMinh trail (mildly rolling)
Conroe:= quite rolling route near exit 88 of I-45.
Huntsv := Huntsville State Park trails, 75 miles north of Houston
TownL := 10.1M loop arround Town Lake in Austin
StTo := St. Thomas high school track
TM = Quinton treadmill

The Fleet

SNC := Adidas SuperNova Classic (August 6, 2002-June 15, 2003), 2000 model with green colors; retired with 515.4 miles on June 15, 2003.
GLDS := Asics Gel DS Trainer VII (October 1, 2002-September 30, 2003); size 11; light weight training shoe for races and faster workouts; 267.1 miles as of August 31, 2003; yellow/silver top.
LDST7 := "Last" (had to buy this shoe in Roundrock Texas; DS Trainer VIII came out at the end of 2002) Asics Gel DS Trainer VII (March 18. 2003-... ); size 11; light weight training shoe for races and faster workouts; orange/silver top; 32.4M as of August 31, 2003.
MWM := Mizuno Wave Maverick (Dec. 3, 2002-...); size 11; light weight training shoe for races and faster workouts; 185.8 miles as of August 31, 2003.
764 := New Balance 764 (December 1, 2002-July 28, 2003); size 11; somewhat protective stability shoe; will be used for easy runs, long runs and possibly trail running; retired at 470.7 miles.
BSNC := Adidas SuperNova Classic (May 26, 2003-...), 2000 model but with black colors, 307.1 miles as of August 31, 2003.
ADR := Brooks Adrenaline GTS4 (June 22, 2003-...), size 11, somewhat heavy stability shoe for "slow" mileage, 155 miles as of August 31, 2003.

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)
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, approx. 1M-pace
cont := continuous (easy) run
contP := continuous (easy) run with 4-6x1min pickups
contSt := continuous run with 5-7 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

Yearly Summaries

Yearly Mileage: 1996:1511; 1997:1619; 1998: 1689; 1999:1877; 2000: 2125; 2001: 2157; 2002: 2392.5

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)
Aug. '02: 178.8 miles (190 miles planned)
Sept. '02: 205.0 miles (225 miles planned)
Oct. '02: 206.9 miles (205 miles planned)
Nov. '02: 176.2 miles (180 miles planned)
Dec. '02: 262.1 miles (250 miles planned)
Jan. '03: 165.9 miles (165 miles planned)
Feb. '03: 88.9 miles (210 miles planned)
Mar. '03: 217.9 miles (210 miles planned)
Apr. '03: 189.5 miles (200 miles planned)
May '03: 158.8 miles (190 miles planned) + 110min swimming
June'03: 215.3 miles (205 miles planned) + 60min swimming
July'03: 195 miles (205 miles planned)
August'03: 196.6 miles (180 miles planned)
Sept.'03: (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; 40.4 miles August; 47.8 September, 46.9 October, 41.1 November, 59.4 December.

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, April'02-July'02 Training Log, August-December 2002 Training Log, December'02-April'03 Training Log.

2003/2004 Season Plan