Christoph F. Eick's
Pre-Millineum Training August 1, 1999 to Dec. 31, 1999
| Long Runs |
Easy
Runs |
Marathon to 25K-Pace |
LT-Pace |
12-8K-Pace |
5K-Pace |
VO2-Pace |
1M-Pace |
Hills |
Strength |
|---|
| 8:05-8:55 |
7:55-8:45 |
7:35-7:00 |
6:40-6:55 |
6:20-6:35 |
6:05-6:15 |
5:45-6:00 |
5:20-5:40 |
Biking |
Swimming |
|---|
| Day | Length | Type |
Pace |
Course |
Shoe |
Ef./Cond. | Comment |
| 8/1 | 10.5Mhi | cont | easy | Disc | DF | 6/4 | felt more like 13M |
|---|
| 8/2 | 27W | Strength |
7hip 14upb 6arm | 168.5p | | 5/- |
eating late lets you gain weight! |
|---|
| 8/3 | 5M | contP | easy |
GreenLake | GM | 4/6 | during a shower |
|---|
| 8/4 | 7Mhi | tempo (hilt) |
20K-effort | Zoo | SN | 6/6 | someone stole my water bottle!!
|
|---|
| 8/5 | 5M | cont | 8:30 |
GreenLake | GM | 3/5 | |
|---|
| 8/5 | 27W | Strength |
7leg 14upb 6hip | 167p | | 5/- |
|---|
| 8/6 | 4M | cont | 8:40 |
GreenLake | GM | 3/5 | |
|---|
| 8/7 | 11.5Mhi | cont | 8:40 | Disc | SN | 6/4 | felt like a hard run! |
|---|
| 8/9 | 5.6M | cont | easy |
Zoo | GM | 3/5 | somewhat tired |
|---|
| 8/11 | 6.9M |
5000tr |
19:11 [3:53 3:51 3:50 3:49 3:47] | Edmonds | AGT |
6/4 | 2nd fastest 5K ever; in August (this can
only happen on the Pacific Coast!) |
|---|
| 8/12 | 4.7M | cont | easy |
Zoo | GM | 3/5 | last run in WA |
|---|
| 8/14 | 2.2M | cont | easy |
San Diego | GM | 2/5 | |
|---|
| 8/15 | 14.1M | Half Marathon |
:12(fl) 7:03 7:06 6:36(do) 6:24(do) 6:50 6:58(g) 7:04 6:52 7:05(g)
7:00 6:51 7:38(up) 7:08(up) :40 |
AFC 1/2 | AGT | 7/6 | last race of season; showed
more endurance than I thought I would have; should have run middle
part harder --- anyway, a respectable finish (318/5500) of the 1998/99 season! |
|---|
| End of
| 1998/1999 Season!
| Off-Season begins
| Little Running for 5 weeks!
|
|---|
| 8/17 | 18W 16BY | Strength |
12upb 3arm 3abs | | | 4/- |
|
|---|
| 8/18 | 25min | Swimming |
| | | 3/- |
First Swimm in 1999! |
|---|
| 8/19 | 27W | Strength |
12upb 9leg 6abba | Bally | | 4/- |
Returning Life Circuit machines! |
|---|
| 8/20 | 25min | Swimming |
| | | 4/- |
|
|---|
| 8/21 | 27W | Strength |
15upb 6arm 6abba | Bally | | 4/- |
|
|---|
| 8/22 | 11M | cont | 8:04 |
RivOk | SN | 6/8 | Back to running in 82+F |
|---|
| 8/23 | 27W | Strength |
9upb 9leg 9abba | Bally | | 4/- |
|
|---|
| 8/25 | 6M | cont | 8:00 (first half) |
RiBraes | GM | 5/9 | Terrible, did not drink
enough water and no water on along the course; got
dehydrated and had to walk for a mile |
|---|
| 8/26 | 27W | Strength |
14upb 8leg 5abba | Bally | | 4/- |
|
|---|
| 8/27 | 25min | Swimming |
| | | 3/- |
|
|---|
| 8/28 | 27W | Strength |
9upb 5arm 7leg 6abba | Bally | | 4/- |
|
|---|
| 8/29 | 10M | cont | 8:45|8:25 |
RivOk | GM | 5/7 | running smooth and easy! |
|---|
| 8/31 | 7M | cont | 7:30 |
Allen | SN | 6/5 | flying in somewhat
"cool" conditions |
|---|
| Aug'99
| 110.5M
| 205W
| 75SW
|
|---|
| 9/1 | 25min | Swimming |
| | | 4/- |
|---|
| 9/1 | 21min | Biking
|
|---|
| 9/2 | 27W | Strength |
14upb 8leg 5abba | Home | | 4/- |
|
|---|
| 9/3 | 25min | Swimming |
| | | 4/- |
|
|---|
| 9/5 | 10M | cont | 8:35|8:00|7:55 |
RivOk | GM | 5/7 | |
|---|
| 9/6 | 30min | Swimming |
| | | 4/- |
|---|
| 9/6 | 25min | Biking
|
|---|
| 9/6 | 14W | Strength |
14upb | Home | | 3/- |
|
|---|
| 9/7 | 6.5M | cont | 7:55 |
Allen | SN | 5/8 | |
|---|
| 9/8 | 31min | Swimming |
| | | 4/- |
|---|
| 9/9 | 7.5M | cont | 7:40 |
AllenR
| GM | 6/8 | running fast |
|---|
| 9/10 | 29min | Swimming |
| | | 4/- |
|---|
| 9/12 | 12M | cont | 8:00 / 1M@6:55 |
Sabine
| GM | 6/7 | |
|---|
| 9/13 | 35min | Swimming |
| | | 4/- |
|---|
| 9/13 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 9/14 | 9M | cont | 8:35 |
AllenR
| SN | 5/7 | |
|---|
| 9/16 | 8M | cont | 8:25|7:57|7:16 |
MemPa
| GM | 6/6 | 165.5p --- didn't gain any weight during
the break! |
|---|
| 9/17 | 35min | Swimming |
| | | 3/- |
|---|
| 9/17 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 9/19 | 13M | cont | 7:54 / 1M@6:20 |
Sabine
| SN | 6/6 | |
|---|
| 9/20 | 35min | Swimming |
| | | 3/- |
|---|
| 9/20 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| Beginning of
| 1999/2000 Season!
| Off Season
| is over!
|
|---|
| 9/21 | 6M | cont | 8:31 |
AllenR
| SN | 4/6 | |
|---|
| 9/22 | 5Mtr | cont | very easy |
HoChiE
| GM | 3/4 | |
|---|
| 9/23 | 6M | cont | 7:52 |
Allen
| SN | 5/5 | Slightly sore outer right ankle last
2 runs! |
|---|
| 9/24 | 35min | Swimming |
| | | 3/- |
|
|---|
| 9/25 | 5.2M | cont | 8:18 |
AllenR | GM | 3/6
|
|---|
| 9/25 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 9/26 | 12M | cont | 8:05 incl. 800@3:01 |
RivOk | GM | 6/7 | |
|---|
| 9/27 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 9/28 | 6.5M | cont | 8:33 |
Allen | GM | 3/7
|
|---|
| 9/29 | 6M | cont | 8:15|7:25 |
AllenR
| SN | 5/5 | |
|---|
| 9/30 | 2M+6M | cont | 8:30|8:00|7:30|7:12 |
Allen
| SN | 5/6 | |
|---|
| Sept'99
| 120.7M
| 101W
| 245SW
| 46BI
|
|---|
| 10/1 | 10.1M | cont | 8:55 |
TownL | GM | 7/6 | intentionally running easy struggling
with digestive problem cause by eating a spicy chicken sandwitch 90min prior
to the run |
|---|
| 10/3 | 9.2M |
10K-Race | 42:11 6:47-pace |
Austin
| AGT | 7/9 | training race in "awful" conditions |
|---|
| 10/4 | 35min | Swimming |
| | | 3/- | 168p |
|---|
| 10/4 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 10/5 | 6.5M | hills | 9x1min^ 1:20jog |
Allen
| SN | 7/6 | |
|---|
| 10/6 | 7M | cont | 9:05|8:30 |
MemPa
| GM | 4/6 | 166p |
|---|
| 10/7 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 10/8 | 8M | Ftl: 7x2|2 | 7K|easy |
AllenR
| AGT | 7/6 | some problems running fast on the uneven
Allen surfaces. |
|---|
| 10/9 | 5.5M | cont | 9:10|8:45 |
Allen
| SN | 4/7 | quite tired! |
|---|
| 10/9 | 25min | Swimming |
| | | 3/- | |
|---|
| 10/10 | 13M | cont | 8:12 |
RivOk
| GM | 7/7 | did okay with a cold! |
|---|
| 10/12 | 6M | hills | 4|8|4minRE3: |
Allen
| SN | 7/7 | |
|---|
| 10/13 | 6.7M | cont | 8:35 |
RiHerm
| GM | 4/8 | |
|---|
| 10/14 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 10/15 | 11M | cont | 9:05 8:45 8:20 8:10 |
Allen
| GM | 6/7 | moscitos, moscitos... |
|---|
| 10/16 | 30min | Swimming |
| | | 3/- | |
|---|
| 10/16 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 10/17 | 6.5M |
Ftl: 5|4|3|2minRE2: | 5K|easy |
AllenR
| AGT | 7/7 | tough conditions! |
|---|
| 10/18 | 7.8M | cont | 9:15|8:40 |
Allen
| GM | 4/7 | Nasal Congestion
and cough --- made it through the week! |
|---|
| 10/18 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 10/19 | 7M | hills | 22min te |
Allen
| SN | 7/4 | |
|---|
| 10/20 | 6.3M | cont | 8:35 |
RiHerm
| 761 | 4/5 | new shoes --- first impression: not
too bad |
|---|
| 10/22 | 6.2M |
Ftl: 13x:40fa|:20sl | 5K|easy |
Allen
| SN | 6/5 | |
|---|
| 10/23 | 5M | cont | 8:40|8:10 |
Allen
| 761 | 3/4 | |
|---|
| 10/23 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 10/24 | 13M | cont | 11M@8:45 2M@7:15 |
RivOk
| GM | 6/2 | |
|---|
| 10/25 | 5.7M | cont | 8:50 |
Allen | 761 | 3/4 | didn't feel like running faster
|
|---|
| 10/26 | 6M |
3000tr |
11:19 (6:04-pace) | RiceTr | AGT |
7/5 | ran on somewhat tired legs! |
|---|
| 10/27 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 10/28 | 5.2M |
contSt | easy |
AllenR
| 761 | 4/5 | |
|---|
| 10/30 | 6M |
5K-Race | 19:16 (5:53|6:12|6:31|:40) |
MedCent
| AGT | 7/8 | Did well in very difficult hot (T=73+) and humid conditions. Started to breath quite heavily near 2M and slowed significantly
on the last mile, legs were "springy"
until the end. |
|---|
| 10/31 | 14Mhi | cont | 7:53 |
Conroe
| GM | 6/2 | |
|---|
| Oct'99
| 171.7M
| 140W
| 90SW
|
|---|
| 11/1 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 11/2 | 5M |
3x8/4/200 RE:30/2: |
3:02 3:01 2:55 82 80 84 39 39 38 | RiceTr | AGT |
7/3 | |
|---|
| 11/3 | 7M | cont | 8:35|7:55 |
MemPa
| GM | 4/2 | 165.6p |
|---|
| 11/4 | 4.8M |
contSt | easy |
Allen
| SN | 4/5 | |
|---|
| 11/5 | 10M | cont | 8:50 8:30 8:15 |
Allen
| 761 | 5/7 | |
|---|
| 11/6 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 11/7 | 6.2M |
Ftl: 11x:50fa|:10sl | 5K|easy |
Allen
| AGT | 6/3 | tight left quad |
|---|
| 11/8 | 7M | cont | 8:41 |
Allen
| GM | 4/2 | |
|---|
| 11/8 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 11/9 | 5.7M |
4x1200 RE3: |
4:28 4:23 4:22 4:22 | RiceTr | ZOOM |
7/4 | |
|---|
| 11/10 | 5.2M | cont | 8:37 |
AllenR
| GM | 3/6 | |
|---|
| 11/11 | 5.2M | contSt | 8:28 |
AllenR
| 761 | 4/4 | |
|---|
| 11/13 | 5.7M |
5K-Race | 18:47 (6:08|6:01|6:01|:37) |
Seawall Galv.
| AGT | 7/5 | Great time! First 1.5M into the wind (7M/h) and
T=64 with med. hum.; still had
too much energy left at the end... |
|---|
| 11/14 | 11.4M | cont | 8:30|8:10 |
Seawall
| 761 | 5/6 | |
|---|
| 11/15 | 6.6M | cont | 8:40 |
Allen
| GM | 4/6 | |
|---|
| 11/15 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 11/16 | 6M |
12x400 RE:90 |
81 87 83 86 85 86 83 83 80 81 81 79 | RiceTr | ZOOM |
6/4 | |
|---|
| 11/18 | 5.2M | contSt | 8:28 |
Allen
| SN | 4/4 | |
|---|
| 11/20 | 9.4M |
10K-Race | 40:00 (6:22 6:30 6:31 6:19 6:26
6:30 1:20) |
Dome
| AGT | 8/6 | T=65, not too hum.;
somewhat tired (digestive prob. 2 days before race); didn't know when to
speed up.
|
|---|
| 11/21 | 10M | cont | 8:50 8:15 |
2Allen
| GM | 5/6 | |
|---|
| 11/22 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 11/23 | 5.5M |
16x200J60 RE5: 800 |
40 40 41 39 39 38 40 39 38 37 39 38 37 41 40 39 | 2:42 | RiceTr | ZOOM |
7/5 | |
|---|
| 11/25 | 7M | Ftl: 4x5f|5s | 5K|easy |
Allen
| AGT | 7/4 | still tired from TU. |
|---|
| 11/26 | 6.7M | cont | 8:28 |
Allen
| GM | 4/1 | |
|---|
| 11/27 | 5.2 | contSt | 8:20 |
Allen
| SN | 4/3 | |
|---|
| 11/28 | 11M | cont | 8:15 1.5M@6:50 |
Montg.(TX)
| 761 | 5/4 | |
|---|
| 11/28 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 11/29 | 5.2M | cont | 8:42 |
AllenR
| GM | 3/3 | |
|---|
| 11/30 | 7M | 2x1MRE:3 RE5: 4x800RE:3 |
6:11 6:07 | 2:57 2:53 2:54 2:53 |
RiceTr
| ZOOM | 7/2 | did okay |
|---|
| Nov'99
| 158M
| 120W
|
|---|
| 12/2 | 5.2 | contSt | 8:20 |
AllenR
| SN | 4/6 | |
|---|
| 12/4 | 6.4M |
5K?-Race | 19:42?? |
Nassau Bay
| ZOOM | 7/9 | no rhythm; bad time in difficult conditions: gusty(20M/h),
T=75, 83%hum, 5.1K-course, all mile markers were wrong... |
|---|
| 12/5 | 14.7M | cont | 2:00:54 41:01|38:35|37:44 8:40|8:07|7:57 |
3Allen
| GM | 6/3 | did fine |
|---|
| 12/6 | 7M | cont | 8:25 |
MemPa
| SN | 4/4 | 163.4p --- this is getting quite low now! |
|---|
| 12/7 | 6M | 2M|M|800 RE5: |
12:22 5:53 2:48 |
RiceTr
| AGT | 8/3 | tough! Possibly too many miles
in last 3 days to have "springy legs" |
|---|
| 12/8 | 5.2M | cont | 8:42 |
AllenR
| 761 | 3/7 | Recovery Run 18h after tough Tu. |
|---|
| 12/8 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 12/9 | 10M | cont | 8:46 8:30 |
Allen
| GM | 5/6 | ready for a rest day: 49M in 6 days! |
|---|
| 12/11 | 7M | contSt | 8:03 |
Allen
| SN | 4/6 | |
|---|
| 12/11 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 12/12 | 6.8M |
Ftl: 14x:45fa|:15sl | 4K|easy |
AllenR
| AGT | 6/4 | |
|---|
| 12/13 | 5.2M | cont | 8:52 |
Allen
| GM | 3/4 | tight muscles! |
|---|
| 12/13 | 20W | Strength |
15upb 5abba | Home | | 3/- |
|---|
| 12/14 | 5.6M |
11x300W100 RE5: 800 |
59 59 62 60 59 60 59 58 59 60 62 | 2:44 | RiceTr | ZOOM |
6/3 | |
|---|
| 12/15 | 6M | cont | 8:55 | 8:00 |
Allen
| GM | 3/4 | stiff first 3M |
|---|
| 12/17 | 5.2M | contSt | 8:18 |
AllenR
| SN | 3/3 | Legs not as springy
as I hoped they would be after a rest day! |
|---|
| 12/19 | 5.5M |
1M-Race | 5:17 [74|79|79|85] |
Congress Av.
| AGT | 7/6 | T=45, foggy, 13mph wind SSW. Surprised
myself by running a 2:32.xx for the first half mile;
couldn't hold on at the last 300 meters into the wind! |
|---|
| 12/20 | 17.4M | cont | 8:20 8:37 |
TownLR
| 761 | 5/8 | tough: drizzel, T=42, windy |
|---|
| 12/21 | 27W | Strength |
9hip 6upb 6abba 6leg | Q-Spot | | 5/- |
|
|---|
| 12/22 | 7.5M |
4x1200 RE2:30 |
4:32 4:13 4:28 4:28 | RiceTr | ZOOM |
7/3 | struggling on tired legs; another example what
long runs do to your speed! |
|---|
| 12/23 | 5.2M | cont | 8:50 |
AllenR
| GM | 3/4 | Ran "as fast" as I could! |
|---|
| 12/24 | 8M | 20min@LT | 4M@easy
6:57 6:39 6:29 1M@easy |
MemPa |
SN | 6/5 | Running fast again on dirt took some "learning"! |
|---|
| 12/24 | 20W | Strength |
15upb 5abba | Home | | 3/- | 162.5p |
|---|
| 12/25 | 5.2M | cont | 8:35 |
Allen
| GM | 3/4 | |
|---|
| 12/26 | 6M |
Ftl: 15x:45fa|:15sl | 4K|easy |
Allen
| AGT | 5/3 | |
|---|
| 12/26 | 20W | Strength |
15upb 5abba | Home | | 3/- | |
|---|
| 12/28 | 5M |
12x200J60 | 44-41 sec. |
RiceTr
| ZOOM | 5/3 | |
|---|
| 12/29 | 5.2M | contSt | 8:10 |
Allen
| 761 | 4/3 | |
|---|
| 12/31 | 6.2M |
5K-Race | 18:57 [6:03 ? ?] |
Texas City
| ZOOM | 6/4 | didn't run middle part hard enough; picked up
pace too late |
|---|
| Dec'99
| 161.5M
| 127W
|
|---|
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 4.75 miles loop; somewhat rolling mostly; clockwise
on asphalt.
Sabine := Memoral Park Tennis Center to Sabine Bridge Loop
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)
HoChiS := HoChiMinh trail traditional route going south (mildly rolling)
Conroe := hilly 12M loop in Conroe near I-45 exit 88.
TownL := 10.1M loop arround Town Lake in Austin
The Fleet
DF:= Adidas D'Fiant (Oct. 28, 98-August 15, 99); used for easy and
"semi-fast" running including slow speedwork and long runs.
GM:= Asics Gel Marko'98 (August 28, 98-May 31, 99; May 30, 99-...); very
protective somewhat heavy shoe,
used for slow running including long runs and when tired.
SN := Adidas SuperNova'99 (April 21, 99-...); used for somewhat faster
running including speedwork on the roads.
AGT:= Asics GS Trainer (Feb. 22, 99-...); light weight training
shoe; used for trackwork, faster speedwork, and
races.
761 := New Balance 761 (Oct. 16, 99-...); stability shoe, used for easy runs
including long runs, and, occasionally, for slower speed workouts.
ZOOM := Nike Zoom Air Elite (November 9, 1999-...); light weight training shoe; used
for trackwork and for running races up to half marathon distance.
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...)
8 := 8 miles at an easy pace (at least 90 seconds slower
than 10K-pace)
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])
sfl := "short Fartlek" 6sfl means a 6M run containing a 20-30 minute
segment with 10-15 minutes of fast running
efl := "endurance" farlek, 9efl means that a 9M-run contains a
45 minutes segment of running 10 minutes hard (between
12K and 20K-pace), followed by running 5
minutes easy repeated 3 times.
lt := 8tlt means a 8M-run with a 20 min. middle segment
at lt-pace
vo2:= vo2-max-pace, approx. 3K-pace
fa := fast, 1M-pace (or faster)
cont := continuous run
contP := continuous run with 4-6x1min pickups
contSt := continuous run with 4-6x80Meter strides
contTr := continuous trail run
hi := on a hilly course
cr := "cross-country"-style workout, running mostly on grass following
a rolling or mildly
rolling course
hisp := speedwork on hills
^ := hills very steep
sn := (slow) running on ice or snow
Summary of Training in 1999:
January'99: 186.1 (180 miles planned) + 123 sets strength
February'99: 131.3 (130 miles planned) + 32 sets strength
March'99: 187.4 (175 miles planned) miles + 216 sets strength
April'99: 141 (135 miles planned) miles + 27 sets strength
May'99: 178.1 (175 miles planned) miles + 162 sets strength
June'99: 161.5 (160 miles planned) miles + 177 sets strength
July'99: 169.5 (155 miles planned) miles + 108 sets strength
August'99: 110.5 (110 miles planned) miles + 205 sets strength + 75min swimming
September'99: 120.7 (110 miles planed) + 101 sets strength + 245min swimming +
47min stationary bike.
October'99: 171.7 miles (160 miles planned) + 140 sets strength + 90min swimming
November'99: 158 miles (165 planned) + 120 sets strength
December'99: 161.5 miles (165 planned) + 127 sets strength
Weekly Mileage 1999: 42.0 January, 32.8 February, 42.3 March,
32.9 April, 40.2 May, 37.7 June, 38.2 July, 25.0 August, 28.2 September, 38.8 October,
36.9 November, 36.5 December.
Year 1999 total: 1877 miles
Previous Training: April-July 1999 Training Log
last updated: December 31, 1999