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

GM:= Asics Gel Marko'98 (August 28, 98-May 31, 99; May 30, 99-May 21, 00); very protective somewhat heavy shoe, used for slow running including long runs and when tired.
SN := Adidas SuperNova'99 (April 21, 99-August 31, 00); used for somewhat faster running including speedwork on the roads.
AGT:= Asics GS Trainer (Feb. 22, 99-May 20, 00); light weight training shoe; used for trackwork, faster speedwork, and races.
761 := New Balance 761 (Oct. 16, 99-September 30, 00); 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.
GLDS := Gel Lyte DS (Feb. 23, 2000-...); light weight training shoe; to be used for speedwork and races.
GCU2 := Asics Gel Cumulus 2 (June 19, 2000-...); very cushioned not too stable shoe, mostly to be used for easy running, and for running when feeling sore.
762 := New Balance 762 (Aug. 27, 2000-); stability shoe, used for easy runs including long runs, and, rarely, for slower speed workouts.
MWP := Mizuno Wave Precision (Sept. 29, 2000-); light, "minimal", somewhat stable shoe; mostly to be used for threshold-pace and marathon-pace runs.

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...)
55HK := 55 minutes hiking/walking
5000tr := 5000 meters track race
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.
sl := slow speed during fartlek
fa := fast speed (during fartlek workout); typically 5K-pace (3K-pace if duration of fast segment is 1 minute or less; 15K-pace if duration is 10 minutes or longer...)
MP := marathon pace
LT := 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, 1M-pace (or faster)
cont := continuous (easy) run
contP := continuous (easy) run with 4-6x1min pickups
contSt := continuous run with 5-6 20-25 sec. strides
contTr := continuous trail run
cont_hi := continuous run on a hilly course
sn := (slow) running on ice or snow

Summary of Training in 1999 and 2000:
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
January'00: 172 miles (165 planned) + 80 sets strength
February'00: 189 miles (190 miles planned) + 160 sets strength
March'00: 165 miles (170 miles planned) + 80 sets strength
April'00: 206 miles (200 miles planned) + 62 sets strength
May'00: 192.3 miles (185 miles planned) + 30 sets strength + 60 min swimming
June'00: 153.3 miles (160 miles planned) + 70 sets strength + 100 min swimming.
July'00: 76.4 miles (80 miles planned) + 53 sets strength + 130 min swimming
August'00: 148.1 miles (140 miles planned) + 20 sets strength + 50 min swimming.

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

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

Mileage first half 2000: 1078
Planned Mileage Second Half 2000: July: 80, August: 140, September: 180, October: 200, November: 210, December 190.

Previous Training: April-July 1999 Training Log, August'99-December'99 Training Log, January'00-May'00 Training Log.

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