Christoph F. Eick Summer/Fall 2003 Weekly Training June 9: 50 June 16: 50 June 23: f 14tr 53 June 30: 5 7f 18 6 36 July 7: 7 5st h 6 53 July 14: h 7f 14 54 July 21: 7 6h 6 6 9h – 34 July 28: 6 8m 5 32tr(51K Trail-Race) 51 August 4: 23 August 11: h 6 -- 39 August 18: 6 7h 11 – 8h 50 August 25: 5 7v t 7 15 54 September 1: 6 7v t 54 September 8: 5 7v 11 – 10m 5 22 60 September 15: -- 7r (5K Race) 13 44 September 22: 7 7v 12 – 8m 6 20 60 September 29: 6 9v (10M Race) 52 October 5: t 5 11 – 8t 40 October 12: 6 8m – (Marathon) 51 Symbols: st:= strides. h:=hills, t:=threshold, 3-6 miles running at 10M-pace, r:=leg-speed, v:=v02- max, 2.5 to 4.5 miles at 5K-pace, tr:=trail, f:= short fartlek, 45 seconds-2minutes alternating fast running and jogging, m:=4-8 miles at marathon-pace.
Christoph F. Eick Christoph Eick o Paces o5K: 6:10 currently --- 6:00, if in top shape o1M: 5:26 currently o10M: 6:45 currently o Important Races Planned: oOctober 5, 2003: Space City 10-Miler oOctober 19, 2003: Columbus Marathon oDecember 7, 2003: 30K-Race oJanuary 10: Rock’n Roll Marathon Phoenix o 2003 Races: oHouston Marathon: 3:05:30 (7:04-pace) in Jan oAustin 3M Half Marathon: 1:27:20 (6:40-pace) in Feb oEyeore’s 5K: 18:58 (6:06-pace) in March 2003
Christoph F. Eick Summer 2003Training Week by Week l April 29: 6r 26 l May 6: 31 l May 13: t 14 42 l May 20: 40 (6 days) l May 26: tr 5 5 45 l June 2: 50 l June 9: 50 l June 16: 50 l June 23: f 14tr 53 l June 30: 5 7f 18 6 36 l July 7: 7 5st h 6 53 l July 14: h 7f 14 54 l July 21: 7 6h 6 6 9h – 34 l July 28: 6 8m 5 32tr(51K-Race) 51 l August 4: 23 l August 11: h 6 -- 39 l August 18: 6 7h 11 – 8h 50 l August 25: 5 7v t 6 15 54 l September 1: -- 7v t 5 20 54 Symbols: st:= strides. h:=hills, t:=threshold, r:=leg-speed, v:=v02, tr:=trail, f=fartlek, m:=marathon-pace.