Courses

GreenLake:= 2.8 mile loop going around Green Lake; flat on pavement
GrLaTr := on the Greenlake 400-meter dirt track at the south-east corner of Green Lake.
MLTr := Mont Lake Track is 400-meter dirt track just over the bridge on the south side of Lake Washington -- known for its bad footing (possibly 1-2 seconds slower than normal tracks)!
Rav-Gil-8L:= 8 mile loop that starts of on the east side of Green Lake goes eastwards passing through Ravenna Park going downhill, then goes South hitting the Burke Gilman trail, going west to Stone, and then north going uphill on Stone back to the east side of Green Lake; rolling course mostly on pavement and occasionally on dirt.
WfArbo:= 6-7 mile mile out and back trail that starts at the Husky Stadium and goes to and through the Arboritum via Water Front Park; mildly rolling on dirt, grass, and pavement.
CapArb:= 6-7 mile out and back trail that starts at the Husky Stadium and goes to and trough the Arboritum Park via Capitol Hill(e.g. Interlaken); mildly rolling on dirt, grass, and pavement.
Intla:= starting at Husky stadium avoiding Arboritum Park going Interlaken, 6-7 miles mostly paved.
BuGil := running along the completely flat, paved, 16 mile long Burke Gilman trail from Gaswork Park to Kenmore along Lake Washington.
BuGilR := Burke Gilman Trail starting at Ravenna Park or from my apartment at the southeast corner of Green Lake going to the trail via Ravenna Park.
Zoo := running in Woodland Park that surrounds the Seattle Zoo which is hilly with dirt and paved paths.
Disc := Discovery Park, 2.8 miles path partially along the Puget Sound with nice views; the route is quite rolling going on dirt and gravel along meadows and thick forrest.

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-...); protective somewhat heavy shoe, used for slow running including long runs.
SN := Adidas SuperNova'99 (April 21, 99-...); used for faster running including speedwork, and longer races.
AGT:= Asics GS Trainer (Feb. 22, 99-...); light weight training shoe; used for trackwork and races.
MML:= Mizuno Mondo Light (November 5, 98-...); light weight training shoe, to be used for speedwork and faster running; partially retired, because not protective enough (too much ankle soreness after using it...).

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
8 := 8 miles at an easy pace (at least 90 seconds slower than 10K-pace)
55HK := 55 minutes hiking/walking
5000tr := 5000 meters track race
trr := traning race (substitute for speedwork or trial run to get familiar with a particular pace and/or distance)
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 at 135 seconds slower than 10K-pace
st := steady speed (10-15 seconds slower than marathon pace)
ma := 8ma means running at marathon pace excluding marmup and cooldown (e.g. 2M warmup, 5M marathon pace, 1M cool down)
lt := lactate threshold pace (appox. 18K-pace)
te := 7te means a 7M run with a 20 min. middle segment at 10K-pace
tlt := 8tlt means a 8M-run with a 25 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
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

Weekly Mileage 1999: 42.0 January, 32.8 February, 42.3 March, 32.9 April, 40.2 May, 37.7 June, 38.2 July.