1. Christoph F. Eick Summer/Fall 2003 Weekly Training  June 9: 5 10 6 5 19 5  50  June 16: 11 6 15 12 6  50  June 23: 20 6 6 7f 14tr  53  June 30: 5 7f 18 6  36  July 7: 7 5st 6 20 9h 6  53  July 14: 21 6 6h 7f 14  54  July 21: 7 6h 6 6 9h –  34  July 28: 6 8m 5 32tr(51K Trail-Race)  51  August 4: 5 7 11  23  August 11: 6 14 6 -- 7h 6 --  39  August 18: 6 7h 11 – 8h -- 18  50  August 25: 5 7v 11 -- 9t 7 15  54  September 1: 6 7v 11 -- 10t -- 20  54  September 8: 5 7v 11 – 10m 5 22  60  September 15: -- 7r 12 5 -- 7(5K Race) 13  44  September 22: 7 7v 12 – 8m 6 20  60  September 29: 6 9v 11 6 7 -- 13(10M Race)  52  October 5: -- 7 8t 5 11 – 8t  40  October 12: 6 8m – 6 -- 4 27(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.

2. 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. 2003 oAustin 3M Half Marathon: 1:27:20 (6:40-pace) in Feb. 2003 oEyeore’s 5K: 18:58 (6:06-pace) in March 2003

3. Christoph F. Eick Summer 2003Training Week by Week l April 29: 6r 7 6 7  26 l May 6: 6 7 6 12  31 l May 13: 7 11 10t 14  42 l May 20: 7 12 6 15  40 (6 days) l May 26: 11 12 13tr 5 5  45 l June 2: 5 11 11 6 17  50 l June 9: 5 10 6 5 19 5  50 l June 16: 11 6 15 12 6  50 l June 23: 20 6 6 7f 14tr  53 l June 30: 5 7f 18 6  36 l July 7: 7 5st 6 20 9h 6  53 l July 14: 21 6 6h 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: 5 7 11  23 l August 11: 6 14 6 -- 7h 6 --  39 l August 18: 6 7h 11 – 8h -- 18  50 l August 25: 5 7v 12 -- 9t 6 15  54 l September 1: -- 7v 12 -- 10t 5 20  54 Symbols: st:= strides. h:=hills, t:=threshold, r:=leg-speed, v:=v02, tr:=trail, f=fartlek, m:=marathon-pace.