Christoph F. Eick's Middle 2004 Training Log ---
April 26, 2004
to August 31, 2004
Long Runs |
Easy Runs |
Marathon Pace |
LT-Pace |
10K-Pace |
VO2-Pace |
1M-Pace |
Hills |
Strength |
7:40-8:50 |
7:40-8:50 |
6:50-7:25 |
6:30-6:50 |
6:15-6:30 |
5:45-6:15 |
5:15-5:35 |
Biking |
Swimming |
Day |
Length |
Type |
Pace |
Course |
Shoe |
Ef./Cond. |
Comment |
4/26 |
5.9M |
cont |
8:18 |
Allen |
ADR |
4/4 |
167p |
4/28 |
7.1M |
rec |
|
Allen |
764 |
4/4 |
|
4/29 |
5.2M |
cont |
8:50 |
Allen |
ADR |
4/4 |
|
4/30 |
9M |
m: 2M |
7:31; 7:19 |
MemPa |
DST9 |
4/4 |
167p |
April '04
| 158.4M
|
5/2 |
13M |
cont |
8:40 |
Hershey |
764 |
6/6 |
|
5/3 |
5.2M |
cont |
8:50 |
Allen |
SNC04 |
4/4 |
|
5/4 |
7.1M |
rec |
|
Allen |
764 |
4/4 |
|
5/5 |
11M |
cont |
9:20 8:50 |
MemPa |
DST9 |
4/4 |
Too much relationship and other stress; cancelled
all speedworkouts for this week! |
5/6 |
5.2M |
cont |
8:40 |
Allen |
SNC04 |
4/4 |
|
5/7 |
7.1M |
cont |
9:15 8:35 |
Allen |
ADR04 |
4/4 |
168p; first run for ADR04. |
5/9 |
20.6M |
cont |
2:58:39 (16:25(HW6-fountain)-57:55(Barker Dam)-56:35(HW6 to
BW8)-41:48(BW8-Eldridge)-5:54(Eldridge-HQ)) --- 9:00 8:20
8:20-pace |
Hershey |
ADR04 |
6/6 |
Ran slowly at the beginning, but finished somewhat
strong at the end in somewhat warm conditions, but with
a nice cooling breeze! |
5/11 |
9M |
10x800 RE1:50 |
3:10 3:15 3:13 3:12 3:16 3:15: 3:14 3:15 3:12 3:16;
av.: 3:13.8; 6:27-pace.
|
MemPa |
LDST7 |
5/8 |
T=72-74 H=100-97% W=6m/hour; in extreme humid
conditions; humidity was 97% at 8a; first "real" speed workout
in 4 weeks! |
5/12 |
7.1M |
rec |
|
Allen |
764 |
4/6 |
Beaten up from first speed workout...; 168.5p. |
5/13 |
12M |
cont |
9:20 8:20 8:50 9:00 |
MemPa |
ADR04 |
4/8 |
Another humid morning! |
5/14 |
8.2M |
contSt |
8:40 8:15 |
Allen |
764 |
4/7 |
After the rain. |
5/16 |
7.5M |
Run for the Rose 5K-Race |
20:38 (6:04 7:08 6:37 :47) --- mile 2 about 0.1M too long
|
MemPa |
LDST7 |
5/8 |
T=70; H=97%, W=9m/ph; had nose bleeding before the race, but decided
to run it. Won a beautiful Mikasa vase with a rose on it (1st AG);
10th overall. |
5/17 |
6.8M |
rec |
|
Allen |
764 |
4/7 |
|
5/18 |
9M |
ct: 5x1M RE1:30 |
6:58 6:56 6:56 6:59 6:52
|
MemPa |
LDST7 |
5/8 |
T=73-76 H=100-96 W=9; ran pretty well and much better
than on Sunday in humid conditions; was getting tired
during the last two repeats. |
5/19 |
5.2M |
cont |
8:40 |
Allen |
764 |
3/7 |
|
5/20 |
20.1M |
cont |
2:55:40 (42:14 (to Dam and along Dam)-
23:20(back to HW6 fountain)-59:09(HW6 to
BW8)-50:55(BW8-Start))
--- 9:10 8:35 8:45-pace |
Hershey |
ADR04 |
6/8 |
T=73-80 H=90-71% W=9; slowed down by the heat, and by the fact that I ran
49 miles in 5 days. Moreover, my right hip felt somewhat stiff;
168.5p. |
5/22 |
5.2M |
cont |
8:40 |
Allen |
SNC04 |
3/8 |
|
5/23 |
9M |
t: 2M@E-3M@T-1M@E-2M@T-1M@E |
7:22-7:16-7:18; 7:20-7:13
|
MemPa |
LDST7 |
5/9 |
T=82-79 H=65-74% W=13-9; not a great workout ---
slight stomach cramps when
running faster; was
forced to run the workout in the evening and it was quite
warm...; 169.5p. |
5/25 |
6.8M |
cont |
8:45 |
Allen |
764 |
4/7 |
|
5/26 |
8M |
5x1200 RE 2:30 |
5:15 4:53 4:54 4:55 4:50 last 4: 6:31-pace |
MemPa |
DST9 |
5/8 |
T=71-76 H=93-89% W=4mp/h; somewhat slow that day, but, on
the positive side made it through the workout --- although, considering
the conditons 4:40-4:45 should have been the appropriate pace. I guess
trying to keep in shape for longer than 2 months is something
quite difficult.
|
5/27 |
14.3M |
cont |
2:05:04 (17:49 (to HW6 fountain)-1:00:02(HW6 to
BW8)-47:12(BW8-Start))
--- 9:10 8:40 8:10-pace |
Hershey |
ADR04 |
6/8 |
T=73-80 H=93-79% W=6mp/h; too much salty pizza and red wine
last evening! |
5/28 |
5.8M |
rec |
|
Allen |
SNC04 |
4/7 |
|
5/30 |
9M |
ct: 3x2000 RE2: |
9:00 8:46 8:57 (7:12, 7:01, 7:09-pace) |
MemPa |
LDST7 |
5/9 |
T=80-82! H=91-83% W=9mp/h. Awful workout in awful
conditions. |
5/31 |
5.8M |
rec |
|
Allen |
764 |
3/8 |
169.5p. |
May '04
| ???.?M
|
6/2 |
6M |
mp: 3M |
7:40 7:25 7:20 |
MemPa |
LDST7 |
5/7 |
T=75-78! H=91-83% W=8mp/h. Ankle somewhat sore! |
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, continuing on Memorial; if you turn around
at Blalock, coming back on the same route (14M); if you go further to
Gessner (18M) or to Beltway 8 (20.9M).
WhOk := along White Oak Bayou and White Oak Street also covering miles
3 and 4 of the Houston Marathon course.
RiceTr := Track at Rice University
HCMT :=
HoChiMinh trail (mildly rolling)
Huntsv:=
Huntsville State Park trails, 65 miles north of Houston
Hershey:= Terry
Hearshey Park and Barker Dam
TownL :=
10.1M loop arround Town Lake in Austin
StTo := St. Thomas high school track
TM = Quinton treadmill
The Fleet
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; 135.8M as of April 30, 2004.
ADR04 := Brooks Adrenaline GTS5 (May 4, 2004-...),
size 11,
somewhat heavy stability but not too bad for running at 10K-pace or slower,
retired with 498.5 miles.
764 := "Last" Balance 764 (September 3, 2003-July 31, 2004),
size 11, somewhat heavy stability shoe for "slow" mileage, was supposed to be taken out
of the rotation, but for $45, I couldn't resist to buy the shoe again; 397.8 miles
as of April 30, 2004.
SNC04 := Adidas SuperNova Classic
(January 3, 2004-...), 2000 model but with black colors.
DST9 :=
Asics Gel DS Trainer IX (January 27, 2004-...); size 11; light weight training shoe for races and faster
workouts, 113.4M as of April 30, 2004.
2080 := Asics GT 2080
(March 20, 2004-...), 2003 model but with blue colors, sold the
old model for $53 and I couldn't resist.
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; 2003: 2101.0
Previous Training Logs
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,
May-August'03 Training Log,
September-December'03 Training Log,
January-April'04 Training Log.
2004/2005 Season Plan
TBDL
last updated: June 3, 2004.