Ewen's Running Diary - 1983

This page is my running diary from 1983, the year I turned 26. I was running very low mileage while gradually improving in my races. I was happy to run through the year uninjured. There were 205 days when I didn't run! I ran 1,099 km - an average of just over 20 km per week.

My best results during 1983 were: 1500m - 5:02.0, 3000m - 11:12.9, 5000m - 19:35.8, 10000m - 42:13.5, 8k road - 35:09, 9.6k road - 38:14, Half Marathon - 94:43, 12k Cross Country - 50:44, City to Surf 14k - 58:49.

Links to all my online diaries: 1981, 1982, 1983, 1984, 1985, 1986, 1987, 1988, 1989, 1990, 1991, 1992, 1993, 1994, 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018, 2019


DateKms Comments
Mon
27 Dec
nil Rest day.
Tue
28 Dec
2 Wagga - Time trial over my 1500m course in Kooringal (a down/flat course starting in Lake Albert Rd, turning left into Kooringal Rd, so a good one for fast times). Ran 5:23 (3:35/km), a good run in calm but humid conditions. Nice to end 1982/start 1983 with a good run.
Wed
29 Dec
nil Rest day.
Thu
30 Dec
10 Started at 4:12/km pace but couldn't hold it. Ran 43:30 (4:21/km). Humid.
Fri
31 Dec
2 Another time trial over the 1500m Kooringal Rd course in 5:08. Cool. Morning resting heart rate was 58.
Sat
1 Jan
nil Rest day.
Sun
2 Jan
10 Fast 10k in 41:59 (4:12/km) with 5k splits of 20:20 and 21:39. Overcast and light rain.
Week 01 24k - Good 1500m and 10k runs this week. Weight 73.0kg.
Mon
3 Jan
7 The 7k course in 31:30 (4:30/km). Cool
Tue
4 Jan
nil Rest day.
Wed
5 Jan
2 Canberra (Mawson) - 1500m time trial in 5:37 (3:45/km). Headwind and warm.
Thu
6 Jan
7 Mawson - 7k course in 33:29 (4:47/km). Hard run. Hot.
Fri
7 Jan
7 9.00pm. Mawson - 7k course in 29:52 (4:16/km). Started fast. Cool.
Sat
8 Jan
nil Rest day.
Sun
9 Jan
nil Rest day.
Week 02 23k - Will try running 5 times a week. Weight 73.0kg.
Mon
10 Jan
3 Time trial 3000m in 12:12 (4:04/km). Tailwind for the last km.
Tue
11 Jan
7 Mawson 7k course in 34:10 (4:53/km). Have a cold. Felt sick.
Wed
12 Jan
2 A new 1500m time trial course in 5:51 (3:54/km).
Thu
13 Jan
10 Mawson 10k course in 44:50 (4:29/km). Cooler conditions.
Fri
14 Jan
nil Rest day.
Sat
15 Jan
nil Rest day.
Sun
16 Jan
nil Rest day.
Week 03 22k - Good 3k time trial. Weight 73.0kg.
Mon
17 Jan
7 Easy 7k in 34:39 (4:57/km). Hot.
Tue
18 Jan
2 Mawson 1500m time trial course in 6:05 (4:03/km). Hard run, felt sick.
Wed
19 Jan
5 Fast run on the 5k course in 20:40 (4:08/km). Good run. Warm.
Thu
20 Jan
3 Mawson 3000m course in 12:15 (4:05/km). Steady with the last km in 3:55.
Fri
21 Jan
10 Mawson 10k in 46:50 (4:41/km) in the new Nikes. Felt OK.
Sat
22 Jan
nil Rest day.
Sun
23 Jan
nil Rest day.
Week 04 27k - OK 3k time trial run. Weight 73.0kg. 96km last 4 weeks.


DateKms Comments
Mon
24 Jan
2 The 1500m time trial course in 5:27 (3:38/km), a PB for this course. Best time on the old (faster course) was 5:05. My mile speed is improving and I'd like to run under 5 minutes in a 1500m race (3:20/km pace).
Tue
25 Jan
10 Mawson 10k course in 46:30 (4:39/km). Warm. The last few kms were hard.
Wed
26 Jan
5 Mawson 5k course in 20:20 (4:04/km), a course PB on Australia Day!
Thu
27 Jan
3 Time trial over 3000m in 11:57 (3:59/km). Good run. Cool and windy.
Fri
28 Jan
7 Mawson 7k course in 31:30 (4:30/km). Cool again.
Sat
29 Jan
nil Rest day.
Sun
30 Jan
nil Rest day.
Week 05 27k - Good 5k time trial! Weight 73.0kg.
Mon
31 Jan
5 Mawson 5k course in 22:09 (4:26/km). Hot. Hard run.
Tue
1 Feb
2 Ran the 1500m time trial course in 5:50 (3:54/km). Hot again.
Wed
2 Feb
7 Mawson 7k course in 31:43 (4:32/km). Mild. Morning resting heart rate was 60.
Thu
3 Feb
10 The 10k course in 48:20 (4:50/km). Tired. From work or yesterday's run?
Fri
4 Feb
nil Rest day.
Sat
5 Feb
nil Rest day.
Sun
6 Feb
nil Rest day.
Week 06 24k - Missed a couple of runs. Not great. Weight 74.0kg.
Mon
7 Feb
3 The 3000m course in 12:15 (4:05/km). Hot again.
Tue
8 Feb
5 Mawson 5k course in 22:45 (4:33/km). Very hot!
Wed
9 Feb
7 Mawson 7k course in 32:40 (4:40/km). Very hot and left knee niggly.
Thu
10 Feb
10 Mawson 10k course in 47:49 (4:47/km). Warm. Knee was OK today.
Fri
11 Feb
nil Rest day.
Sat
12 Feb
nil Rest day.
Sun
13 Feb
nil Rest day.
Week 07 25k - Hot weather not great for running. Weight 74.0kg.
Mon
14 Feb
3 The 3000m course in 12:24 (4:08/km). Hot again. Ran the course in the reverse direction.
Tue
15 Feb
2 The 1500m time trial course in 5:34 (3:43/km). Hot.
Wed
16 Feb
5 Mawson 5k course in 22:00 (4:24/km). That was hard. Very hot!
Thu
17 Feb
7 Mawson 7k course in 30:06 (4:18/km). Enjoyed a cool change today.
Fri
18 Feb
10 Mawson 10k course in 45:30 (4:33/km). Still cool! Started a bit too fast and faded.
Sat
19 Feb
nil Rest day.
Sun
20 Feb
nil Rest day.
Week 08 27k - Ran 5 days this week. Weight 72.0kg. 103km last 4 weeks.


DateKms Comments
Mon
21 Feb
3 The 3000m course in 11:36 (3:52/km). Course PB. Cool.
Tue
22 Feb
2 The 1500m time trial course in 5:27 (3:38/km). Cool. Left knee a little niggly. Looking forward to racing in cooler conditions with the ACT Cross Country Club over the winter season and then some racing on the track after that.
Wed
23 Feb
5 Mawson 5k course in 20:30 (4:06/km). Humid.
Thu
24 Feb
7 Mawson 7k course in 31:23 (4:29/km). Humid again. Left knee was fine on today's run.
Fri
25 Feb
3 The 3000m course in 12:24 (4:08/km). Stomach upset during this run.
Sat
26 Feb
nil Rest day.
Sun
27 Feb
nil Rest day.
Week 09 20k - 5 days but should run more each day. Weight 72.0kg.
Mon
28 Feb
10 Mawson 10k course in 43:40 (4:22/km). Ran at 8pm, still very warm. Passed 5k in 21:20.
Tue
1 Mar
2 The 1500m time trial course in 5:25 (3:37/km). Warm. Not as fast as I was hoping for.
Wed
2 Mar
nil Rest day.
Thu
3 Mar
5 The 5k course in 22:05 (4:25/km). Hot. Sore hamstrings from soccer training yesterday.
Fri
4 Mar
3 The 3000m course in 12:27 (4:09/km). Hot again. Hamstrings still sore.
Sat
5 Mar
nil Rest day.
Sun
6 Mar
nil Rest day.
Week 10 20k - Ouch, sore hamstrings. Weight 72.0kg.
Mon
7 Mar
10 Mawson 10k course in 49:02 (4:54/km). Very hot. Felt sick the last 3k.
Tue
8 Mar
7 The 7k course in 33:03 (4:43/km). Hot. Sore legs. Resting morning heart rate 60.
Wed
9 Mar
2 The 1500m time trial in 5:27 (3:38/km). Cooler. Sore throat.
Thu
10 Mar
nil Rest day.
Fri
11 Mar
nil Rest day.
Sat
12 Mar
nil Rest day.
Sun
13 Mar
9 9.00am. Race: The Civic Permanent Marymead 2 Bridges 8k Fun Run - 35:09 (4:24/km). Course goes over Kings Avenue and Commonwealth Avenue bridges. Faded in the second half. Not great.
Week 11 28k - Rusty at racing. So many fast runners! Weight 72.0kg.
Mon
14 Mar
nil Rest day.
Tue
15 Mar
nil Rest day.
Wed
16 Mar
4 New course in Kambah, 3.85k in 16:41 (4:20/km). Very cool evening.
Thu
17 Mar
9.1 Another new course in 42:53 (4:43/km). Cool.
Fri
18 Mar
2 A 1500m time trial in 5:55 (3:56/km). Cool.
Sat
19 Mar
nil Rest day.
Sun
20 Mar
nil Rest day.
Week 12 15k - Not nearly enough running. Weight 72.0kg. 83km last 4 weeks.


DateKms Comments
Mon
21 Mar
nil Rest day.
Tue
22 Mar
5.5 Another new Kambah course in 26:04 (4:44/km). Cool and rain. Most of my daily running during the week in 1983 is on bikepaths, footpaths and roads. Usually after 6pm in the evening. Very little running on trails. Most runs are at a 'good effort', no interval training or long runs.
Wed
23 Mar
7.9 Kambah 7.9k course in 34:34 (4:23/km). Cold.
Thu
24 Mar
4 Kambah 3.85k course in 15:45 (4:05/km).
Fri
25 Mar
5.5 Kambah 5.5k course in 25:05 (4:34/km).
Sat
26 Mar
nil Rest day.
Sun
27 Mar
10 9.00am. Race: 4th Annual City of Queanbeyan 8.5k Fun Run - 37:33 (4:25/km). Good fun, fast course.
Week 13 33k - Getting used to new running locations. Weight 72.0kg.
Mon
28 Mar
11 8.00am. Race: Sri Chinmoy 10k Fun Run - 38th in 42:35 (4:15/km). Undulating bikepath out/back Acton Ferry Terminal towards Scrivener Dam.
Tue
29 Mar
nil Rest day.
Wed
30 Mar
nil Rest day.
Thu
31 Mar
nil Rest day.
Fri
1 Apr
nil Rest day.
Sat
2 Apr
nil Rest day.
Sun
3 Apr
nil Rest day.
Week 14 11k - Just the Sri Chinmoy 10k Fun Run this week. Weight 72.0kg.
Mon
4 Apr
nil Rest day.
Tue
5 Apr
nil Rest day.
Wed
6 Apr
9.1 The Kambah 9.1k course in 41:48 (4:36/km).
Thu
7 Apr
nil Rest day.
Fri
8 Apr
nil Rest day.
Sat
9 Apr
nil Rest day.
Sun
10 Apr
nil Rest day.
Week 15 9k - Not sure why so little running. Weight 72.0kg.
Mon
11 Apr
nil Rest day.
Tue
12 Apr
4 The Kambah 3.85k course in 15:35 (4:03/km) running at maximum effort. Cold.
Wed
13 Apr
nil Rest day.
Thu
14 Apr
nil Rest day.
Fri
15 Apr
nil Rest day.
Sat
16 Apr
nil Rest day.
Sun
17 Apr
nil Rest day.
Week 16 4k - Not sure why so little running. Weight 72.0kg. 46km last 4 weeks.


DateKms Comments
Mon
18 Apr
5.5 The Kambah 5.5k course in 24:10 (4:24/km).
Tue
19 Apr
2 The 1500m time trial course in 5:47 (3:51/km). Quite a few gaps in the training, shown as 'rest days' - I think it may have been due to working extra hours, feeling too tired to run. No reason given in the paper diary.
Wed
20 Apr
nil Rest day.
Thu
21 Apr
nil Rest day.
Fri
22 Apr
nil Rest day.
Sat
23 Apr
nil Rest day.
Sun
24 Apr
nil Rest day.
Week 17 7k - Not sure why so little running. Weight 72.0kg.
Mon
25 Apr
nil Rest day.
Tue
26 Apr
9.1 The Kambah course in 41:49 (4:36/km). Hard run.
Wed
27 Apr
nil Rest day.
Thu
28 Apr
nil Rest day.
Fri
29 Apr
nil Rest day.
Sat
30 Apr
nil Rest day.
Sun
1 May
nil Rest day. Many of the missed running days in 1983 were due to motorcycle club activities (Canberra 4-Owners), including weekend rallies, ride days, club nights etc.
Week 18 9k - Not sure why so little running. Weight 72.0kg.
Mon
2 May
nil Rest day.
Tue
3 May
7.9 The Kambah 7.9k course in 34:48 (4:24/km). Hard. Running in the dark.
Wed
4 May
4 The 3.85k course in 16:30 (4:17/km). Felt slow. Cold.
Thu
5 May
5.5 The Kambah 5.5k course in 23:29 (4:16/km). Ran fartlek style, fast and slow.
Fri
6 May
nil Rest day.
Sat
7 May
13 2.00pm. Race: CCC (ACT Cross Country Club) - Cooleman Ridge 12k - 105th in 53:22 (4:26/km). Undulating fire trails. 121 runners in the long race. Zeph Ncube 1st 39:18. Also, Geoff Moore 43:20, Charlie Modrak 47:27.
Sun
8 May
nil Rest day.
Week 19 30k - CCC race was fun but I'm so slow! Weight 72.0kg.
Mon
9 May
9.1 The Kambah 9.1k course in 40:38 (4:28/km), a course PB. Ran hard.
Tue
10 May
nil Rest day.
Wed
11 May
7.9 The 7.9k course in 33:07 (4:12/km), a course PB. Ran in the new Nikes.
Thu
12 May
4 The Kambah 3.85k course in 15:12 (3:57/km), another course PB. Running relaxed.
Fri
13 May
nil Rest day.
Sat
14 May
11 8.00am. Race: CCC - Canberra to Gunning Club Relays - ran 2 legs for the SCT 'B' team, approx 8k in 32:49 (ran well) and approx 2k in 7:35. Good day.
Sun
15 May
nil Rest day.
Week 20 32k - Enjoyed the Canberra - Gunning Relays. Weight 72.0kg. 78km last 4 weeks.


DateKms Comments
Mon
16 May
5.5 Kambah course in 24:29 (4:27/km), easy run. Cold. Knee good. I want to increase the training leading up to the Sydney City to Surf, I'd like to run under an hour for the 14k.
Tue
17 May
2 The 1500m time trial course in 5:31 (3:41/km), a course PB. Cold again.
Wed
18 May
4 The 3.85k course in 15:14 (3:57/km). Got a stitch. Very cold.
Thu
19 May
nil Rest day.
Fri
20 May
nil Rest day.
Sat
21 May
10 2.00pm. Race: CCC - Bilga Bash 8k - 55th in 34:49 (4:21/km). Fun cross country course on a farm with fence crossings into different paddocks and a creek. 67 runners in the 8k. Gary Briggs 1st in 26:33 and Rosemary Longstaff 31:14. Charlie 31:26.
Sun
22 May
nil Rest day.
Week 21 21k - I need to run more! Weight 72.0kg.
Mon
23 May
5 Kambah 5k course in 20:24 (4:07/km), good honest effort.
Tue
24 May
9 Kambah 9k in 38:00 (4:13/km). Good run but a slow second half.
Wed
25 May
nil Rest day.
Thu
26 May
nil Rest day.
Fri
27 May
nil Rest day.
Sat
28 May
nil Rest day.
Sun
29 May
nil Rest day.
Week 22 14k - Not running enough to improve. Weight 72.0kg.
Mon
30 May
nil Rest day. Holidays in Wagga, didn't run while I was there. 'Rest day' doesn't mean I needed a rest, it just shows that I didn't run that day. I was doing something that didn't involve running. Could have been walking the dog!
Tue
31 May
nil Rest day.
Wed
1 Jun
nil Rest day.
Thu
2 Jun
nil Rest day.
Fri
3 Jun
nil Rest day.
Sat
4 Jun
nil Rest day.
Sun
5 Jun
nil Rest day.
Week 23 0k - A week off. Weight 72.0kg.
Mon
6 Jun
nil Rest day.
Tue
7 Jun
nil Rest day.
Wed
8 Jun
nil Rest day.
Thu
9 Jun
nil Rest day.
Fri
10 Jun
nil Rest day.
Sat
11 Jun
nil Rest day.
Sun
12 Jun
nil Rest day.
Week 24 0k - Another week off. Weight 72.0kg. 35km last 4 weeks.


DateKms Comments
Mon
13 Jun
nil Rest day.
Tue
14 Jun
nil Rest day.
Wed
15 Jun
nil Rest day.
Thu
16 Jun
nil Rest day.
Fri
17 Jun
nil Rest day.
Sat
18 Jun
nil Rest day.
Sun
19 Jun
nil Rest day.
Week 25 0k - Another week off. Weight 72.0kg.
Mon
20 Jun
nil Rest day.
Tue
21 Jun
nil Rest day.
Wed
22 Jun
nil Rest day.
Thu
23 Jun
nil Rest day.
Fri
24 Jun
nil Rest day.
Sat
25 Jun
8 2.00pm. Race: CCC - Eucalypt Trail 6.8k - 91st in 29:37 (4:21/km). Hard! Hilly 2 lap course behind the Bruce track. Faded. Zephe Ncube 1st in 21:22. Also, Dick Telford 23:50, Trevor Jacobs 25:04.
Sun
26 Jun
nil Rest day.
Week 26 8k - Starting up again with a race. Weight 72.0kg.
Mon
27 Jun
9 Kambah 9k in 38:32 (4:17/km). Hard. Pretty much a full race effort.
Tue
28 Jun
2 The 1500m time trial course in 5:40 (3:47/km). Slow. Just because of all the time off running? Have lost speed too, but you need to be fit to hold the speed you have. Even 1500m is a distance race that requires aerobic fitness.
Wed
29 Jun
nil Rest day.
Thu
30 Jun
19.7 Long run in 94:41 (4:49/km). First half OK but then it quickly became difficult. Raining.
Fri
1 Jul
5 Kambah 5k in 20:41 (4:08/km). Tried, but still slow.
Sat
2 Jul
6 2.00pm. Race: CCC - Carillon 3k XC Relays - 145th fastest time in 11:08 (3:42/km). Ran for the SCT 'C' Team. Fastest leg by Steve Austin 8:22 and Annette Perkins 10:17. Also, Charlie Modrak 10:19, Julie Rennie 10:43.
Sun
3 Jul
5 Kambah 5k in 19:49 (3:58/km), a course PB. The speed in the legs from yesterday's race helped.
Week 27 46k - Return to racing going well. Weight 72.0kg.
Mon
4 Jul
5 Kambah 5k in 20:46 (4:09/km), running at varied paces.
Tue
5 Jul
19.7 Long run in 88:40 (4:30/km), felt like the fastest speed I could hold over this distance.
Wed
6 Jul
2 Kambah No.3 Oval, 1500m time trial in 5:43 (3:49/km). Cold. Track flooded.
Thu
7 Jul
5 Kambah 5k in 20:10 (4:02/km) running flat out.
Fri
8 Jul
nil Rest day.
Sat
9 Jul
13 2.00pm. Race: CCC - Brown Trig 11.5k (hilly out/back fire trail course to 'Brown Trig' - 87th in 52:16 (4:32/km) just ahead of Robert Johnson and Rosermary Longstaff (52:37). Zeph Ncube 1st in 38:26 and Rosemary. Also, Geoff Moore 42:53.
Sun
10 Jul
nil Rest day.
Week 28 44k - Brown Trig was a tough race. Weight 72.0kg. 98km last 4 weeks.


DateKms Comments
Mon
11 Jul
5 Kambah 5k in 20:01 (4:00/km), not running with good form. Should slow down a bit.
Tue
12 Jul
5 Kambah 5k in 19:58 (4:00/km), felt like I was moving better this run.
Wed
13 Jul
2 Kambah No.3 Oval - 1500m time trial in 5:29 (3:39/km), a PB. Concentrated on a good fast cadence this run. In a race and on the hard track (not grass) I could probably run under 5:20. That would be a good result.
Thu
14 Jul
9 Kambah 9k in 38:48 (4:19/km), felt bad the last 5k with an upset stomach. Don't eat too close to running.
Fri
15 Jul
nil Rest day.
Sat
16 Jul
12 2.00pm. Race: CCC - Crisp Country Challenge 10.35k - 47th in 45:02 (4:21/km). Cross country course on a farm between Collector and Goulburn. Just ahead of Brian Hill. Derek Froude 1st in 33:37 and Sue Gilbert 46:41.
Sun
17 Jul
nil Rest day.
Week 29 33k - Good 1500m time trial. Weight 72.0kg.
Mon
18 Jul
5 Kambah 5k in 21:40 (4:20/km), experimenting with a higher back kick. Didn't work well, leg speed was too slow.
Tue
19 Jul
9 Kambah 9k in 37:12 (4:08/km), a course PB. Used new shoe insoles.
Wed
20 Jul
nil Rest day.
Thu
21 Jul
nil Rest day.
Fri
22 Jul
nil Rest day.
Sat
23 Jul
14 2.00pm. Race: CCC - ACT Cross Country Championships 12k - 114th in 50:44 (4:13/km). A lap course at Grevillea Park, East Basin LBG. 125 runners, last at 4:57/km pace. 1st Zeph Ncube 36:21 and Rosemary Longstaff in the 8k, 29:08. Also, Geoff Moore 40:30, Graeme Small 46:59, Charlie 48:05.
Sun
24 Jul
nil Rest day.
Week 30 28k - A long way back in the 12k XC Champs. Weight 72.0kg.
Mon
25 Jul
nil Rest day.
Tue
26 Jul
9 Kambah 9k in 37:03 (4:07/km), a course PB. Close to running my best.
Wed
27 Jul
9 Kambah 9k in 38:45 (4:18/km), feeling tired from yesterday's hard run. Raining.
Thu
28 Jul
nil Rest day.
Fri
29 Jul
nil Rest day.
Sat
30 Jul
7 2.00pm. Race: Hill View Station 5.5k - 54th in 23:52 (4:20/km). A cross country course. Paul Fabris 1st in 18:30 and Rosemary Longstaff 21:04. Also Hugh Ford 21:51, Charlie Modrak 23:08. 86 runners.
Sun
31 Jul
nil Rest day.
Week 31 25k - A bit closer to Charlie in the XC race. Weight 72.0kg.
Mon
1 Aug
9 Kambah 9k in 39:27 (4:23/km). Got a stitch, right hand side. Not looking good for City to Surf.
Tue
2 Aug
5 Kambah 5k in 19:32 (3:54/km), a course PB. That was better. Perhaps an OK City to Surf?
Wed
3 Aug
nil Rest day.
Thu
4 Aug
nil Rest day.
Fri
5 Aug
nil Rest day.
Sat
6 Aug
nil Rest day.
Sun
7 Aug
16 10.00am. Race: Sydney City to Surf 14k - 1,310th in 58:49 (4:12/km). A PB! Very happy to be under an hour in the City to Surf. Warm-up 2k including strides.
Week 32 30k - Very happy with the City to Surf. Weight 72.0kg. 116km last 4 weeks.


DateKms Comments
Mon
8 Aug
nil Rest day.
Tue
9 Aug
nil Rest day.
Wed
10 Aug
nil Rest day.
Thu
11 Aug
nil Rest day.
Fri
12 Aug
nil Rest day.
Sat
13 Aug
nil Rest day.
Sun
14 Aug
nil Rest day.
Week 33 0k - Time off after the City to Surf. Weight 72.0kg.
Mon
15 Aug
nil Rest day.
Tue
16 Aug
nil Rest day.
Wed
17 Aug
nil Rest day.
Thu
18 Aug
nil Rest day.
Fri
19 Aug
nil Rest day.
Sat
20 Aug
13 2.00pm. Race: CCC - Gullies 12k - 58th in 62:35 (5:12/km) which was 3rd last. Course around a pine plantation over the road from Stromlo Forest, lots of erosion gullies to cross. Not fit! Chris Cook 1st in 40:50. Charlie 49:31.
Sun
21 Aug
nil Rest day.
Week 34 13k - Just a race this week. Weight 72.0kg.
Mon
22 Aug
5 Mawson 5k in 22:00 (4:24/km), trying hard! I've lost aerobic condition after two weeks off running. Didn't have much aerobic base to begin with, running 20 to 25 kilometres per week. Not nearly enough running. I should gradually build up the kms.
Tue
23 Aug
nil Rest day.
Wed
24 Aug
nil Rest day.
Thu
25 Aug
nil Rest day.
Fri
26 Aug
nil Rest day.
Sat
27 Aug
nil Rest day.
Sun
28 Aug
nil Rest day.
Week 35 5k - You need to run (a lot) to improve. Weight 72.0kg.
Mon
29 Aug
5 Old Mawson 5k course in 19:50 (3:58/km), a course PB. Afternoon running much better than morning running - not as tight in the legs.
Tue
30 Aug
5 Mawson 5k in 20:35 (4:07/km). Steady run, not as hard.
Wed
31 Aug
6 Mawson 6k in 24:49 (4:08/km).
Thu
1 Sep
nil Rest day.
Fri
2 Sep
nil Rest day.
Sat
3 Sep
10 2.00pm. Race: CCC - Rocky Horror 9.5k - 46th in 39:58 (4:12/km). Course used hilly and rocky trails west of Black Mountain from Caswell Drive. A better race than the last one. Paul Fabris 1st in 30:43 and Carol Ey 43:12. Also, Geoff Moore 33:19, Charlie 37:05.
Sun
4 Sep
nil Rest day.
Week 36 26k - A better race but a long way to go. Weight 72.0kg. 44km last 4 weeks.


DateKms Comments
Mon
5 Sep
6 Mawson 6k reverse in 26:06 (4:21/km). Raining.
Tue
6 Sep
6 Mawson 6k in 26:39 (4:26/km).
Wed
7 Sep
5 Mawson 5k in 20:02 (4:00/km). If I'm to get faster I need intervals as well as hilly continuous runs. Perhaps two interval sessions per week, one short (200s and 400s for example) and one long (km repeats).
Thu
8 Sep
3 Mawson (towards Woden), 2.5k time trial course in 9:39 (3:52/km).
Fri
9 Sep
nil Rest day.
Sat
10 Sep
nil Rest day.
Sun
11 Sep
22 9.00am. Race: Point Hut Half Marathon 21.1k - 81st in 94:43 (4:29/km). A loop on quiet roads through Tharwa. Good considering the lack of long runs. Tough last 6k. Jim Murphy 1st in 68:04 and Annette Perkins 81:24. 108 runners.
Week 37 42k - A half marathon is a long race. Weight 72.0kg.
Mon
12 Sep
3 Mawson 2.5k time trial course in 9:28 (3:47/km).
Tue
13 Sep
nil Rest day.
Wed
14 Sep
5 Mawson 5k in 19:40 (3:56/km). Headwind coming back.
Thu
15 Sep
3 Mawson 2.5k time trial course in 9:18 (3:43/km), a course PB.
Fri
16 Sep
nil Rest day.
Sat
17 Sep
nil Rest day.
Sun
18 Sep
9 10.00am. Race: Belconnen Community 8k Fun Run - 31:24 (3:56/km). Fast road and bikepath course around Lake Ginninderra. Good run.
Week 38 20k - Not enough running. Weight 72.0kg.
Mon
19 Sep
nil Rest day.
Tue
20 Sep
nil Rest day.
Wed
21 Sep
6 Mawson 6k in 25:03 (4:11/km), a course PB, including a trip and fall!
Thu
22 Sep
5 Mawson 5k in 19:45 (3:57/km). Good run.
Fri
23 Sep
3 Mawson 2.5k time trial course in 9:16 (3:42/km), a course PB. The first warm Autumn day for running, about 20 degrees.
Sat
24 Sep
nil Rest day.
Sun
25 Sep
nil Rest day.
Week 39 14k - Not enough running. Weight 72.0kg.
Mon
26 Sep
6 Warm-up 3.5k then the Mawson 2.5k time trial course in 9:54 (3:58/km).
Tue
27 Sep
5 Mawson 5k in 19:50 (3:58/km), steady effort, didn't feel too hard.
Wed
28 Sep
6 Dickson grass track - 1 mile in 5:50, a recovery jog/walk then 600m in 1:53. Felt OK.
Thu
29 Sep
5 Mawson 5k in 20:25 (4:05/km). Sore quad muscles.
Fri
30 Sep
3 Mawson 2.5k time trial course in 9:23 (3:45/km). Slow!
Sat
1 Oct
nil Rest day.
Sun
2 Oct
nil Rest day.
Week 40 25k - Not improving. Need to run more. Weight 72.0kg. 92km last 4 weeks.


DateKms Comments
Mon
3 Oct
nil Rest day.
Tue
4 Oct
nil Rest day.
Wed
5 Oct
5 Mawson 5k in 20:10 (4:02/km). Slow again. Thought (as I was running) that it would be around 19:45.
Thu
6 Oct
3 Mawson 2.5k course in 9:16 (3:42/km), much better. Kept the cadence high during this run.
Fri
7 Oct
nil Rest day.
Sat
8 Oct
11 10.00am. Race: 12th Annual Daily Advertiser-2WG Wagga Wagga City to Lake 9k Fun Run - 91st in 34:30 (3:50/km). Good run! Slight uphill to 5k then down to the lake. Robert Caskie 1st in 26:14 and Sue Bradley 33:44.
Sun
9 Oct
11 10.00am. Race: The Canberra Times 9.6k Fun Run - 346th in 38:14 (3:59/km). Original course starting near the Helenic Club. Good race, happy to be under 4-minute pace. Minimal training - I'd be minutes faster with a good aerobic base. Steve Austin 1st in 28:09 and Jillian Pratten 34:01. Also, Geoff Moore 31:26, Bryan Thomas 34:30 and Charlie Modrak 35:28.
Week 41 30k - Canberra Times faster than expected. Weight 72.0kg.
Mon
10 Oct
5 A new Mawson 5k course in 20:07 (4:01/km). Felt tired from yesterday's race.
Tue
11 Oct
3 Intervals, Melrose High grass track - 5 x 400m with 400m jog/walk/jog recoveries. Averaged 80.1 seconds (3:20/km pace).
Wed
12 Oct
6 Mawson 6k in 25:26 (4:14/km). Feel like I'm lacking some strength.
Thu
13 Oct
nil Rest day.
Fri
14 Oct
3 Melrose High grass track - 800m in 2:49.5, full recovery then 400m in 70.9 seconds.
Sat
15 Oct
7 5.00pm. Race: ACT Interclub at Bruce Stadium - 5000m in 19:35.8 (3:55/km) running for SCT. A PB for 5000m.
Sun
16 Oct
nil Rest day.
Week 42 24k - First interval session for a long time. Weight 72.0kg.
Mon
17 Oct
nil Rest day.
Tue
18 Oct
6 New Mawson 5k course in 19:51 (3:58/km), a course PB. Legs felt rested. Hard effort.
Wed
19 Oct
5 6.30pm. Race: CCC - Woden Park (grass track) 3000m - 12th (last) in 11:29.0 (3:50/km). Kevin Miller 1st in 9:01. Wayne Shore (SCT) 8th in 10:53.
Thu
20 Oct
6 Mawson 6k in 24:34 (4:06/km), a course PB. Hard effort, running fast from the start.
Fri
21 Oct
nil Rest day.
Sat
22 Oct
nil Rest day.
Sun
23 Oct
12 8.00am. Race: Sri Chinmoy 10k Fun Run - 42nd in 41:21 (4:08/km). Out/back bikepath from Acton Ferry Terminal. Good result.
Week 43 29k - Enjoyed the 3000m race but so slow! Weight 72.0kg.
Mon
24 Oct
nil Rest day.
Tue
25 Oct
15 Long run in 70:05 (4:40/km). Hot. Tough run.
Wed
26 Oct
3 Intervals, Melrose High grass track - 10 x 200m with walk back recoveries. Averaged 36.1 secs with a fastest of 30.3 secs. Good session.
Thu
27 Oct
5 Mawson 5k in 20:30 (4:06/km). Hot again. Legs tired.
Fri
28 Oct
6 Mawson 6k in 26:07 (4:21/km). Legs tired again.
Sat
29 Oct
nil Rest day.
Sun
30 Oct
nil Rest day.
Week 44 29k - OK 200m intervals session. Weight 72.0kg. 112km last 4 weeks.


DateKms Comments
Mon
31 Oct
5 Mawson 5k in 21:34 (4:19/km). Raining. Upset stomach after 2k.
Tue
1 Nov
3 Mawson 2.5k time trial course in 9:40 (3:52/km). Tired legs.
Wed
2 Nov
15 6.30pm. Race: CCC - Woden Park grass track 1 hour race - 10th (from 11 runners) with 13.857 km (4:20/km). Garry Lee 1st with 18.40 km and Elizabeth Bannister 12.35 km. Wayne Shore 15.185 km.
Thu
3 Nov
nil Rest day.
Fri
4 Nov
nil Rest day.
Sat
5 Nov
8

5
9.00am. Race: Weston Creek Festival Family Fun Run 7.25k - 29:07 (4:01/km). Bikepath course around Weston Creek. Gentle hills.

5.00pm. Race: ACT Interclub at Bruce Stadium - 3000m in 11:12.9 (3:44/km), a PB for 3000m on the track. Ran in the C-grade race, finished well back.
Sun
6 Nov
nil Rest day. Motorcycle accident on the Honda CX 650, group ride on Uriarra Road. Lost it on some potholes and crashed at about 80 kph. To Canberra Hospital for skin grafts on the arm and hand. Should have been wearing a leather (instead of fabric) jacket and thicker gloves.
Week 45 36k - Not the best week. Weight 72.0kg.
Mon
7 Nov
nil Motorcycle accident recovery.
Tue
8 Nov
nil Motorcycle accident recovery.
Wed
9 Nov
nil Motorcycle accident recovery.
Thu
10 Nov
nil Motorcycle accident recovery.
Fri
11 Nov
nil Motorcycle accident recovery.
Sat
12 Nov
nil Motorcycle accident recovery.
Sun
13 Nov
nil Motorcycle accident recovery.
Week 46 0k - No running. It could have been worse. Weight 72.0kg.
Mon
14 Nov
nil Motorcycle accident recovery.
Tue
15 Nov
nil Motorcycle accident recovery.
Wed
16 Nov
nil Motorcycle accident recovery.
Thu
17 Nov
nil Motorcycle accident recovery.
Fri
18 Nov
nil Motorcycle accident recovery.
Sat
19 Nov
nil Motorcycle accident recovery.
Sun
20 Nov
nil Motorcycle accident recovery.
Week 47 0k - Close to running again. Weight 72.0kg.
Mon
21 Nov
nil Rest day.
Tue
22 Nov
5 Mawson 5k in 24:06 (4:49/km). Left arm sore and legs tired. Upset stomach. But good to be running again!
Wed
23 Nov
5 6.30pm. Race: CCC - Woden Park grass track 3000m - 21st (from 22 runners) in 11:29.0 (3:50/km). Started too fast, 10:53 pace after 1 lap, 5:58 at 1600m (11:11 pace). Ran barefoot. Neil Douglas 1st in 8:51 and Sue Cook 11:06. Also, Greg Webster 9:06, Charlie Modrak 10:24, Michelle Lomas 12:12.
Thu
24 Nov
8 Mawson 8k in 36:21 (4:33/km). New Balance shoes. Both calves tight from yesterday's barefoot race.
Fri
25 Nov
5 Mawson 5k in 21:27 (4:17/km), steady effort. Hope to run under 43 minutes in the 10k next week.
Sat
26 Nov
nil Rest day.
Sun
27 Nov
nil Rest day.
Week 48 23k - Faded in the 3000m race. Weight 72.0kg. 59km last 4 weeks.


DateKms Comments
Mon
28 Nov
3 The Mawson 2.5k time trial course in 9:36 (3:50/km), running at maximum effort. OK result, could possibly run 42:30 in the 10k on Wednesday. Wear the lightest shoes as I'll need every advantage possible.
Tue
29 Nov
nil Rest day.
Wed
30 Nov
12 7.30pm. Race: ACT Interclub at Bruce Stadium - 10,000m in 42:13.5 (4:13/km). Good result! Ran at an even pace.
Thu
1 Dec
5 Mawson 5k in 21:12 (4:14/km). Cold. Tired. Headwind coming back from Woden.
Fri
2 Dec
nil Rest day.
Sat
3 Dec
6 Mawson 6k in 27:45 (4:37/km). Humid. Both calves tight.
Sun
4 Dec
nil Rest day.
Week 49 26k - Happy with the 10,000m track race. Weight 72.0kg.
Mon
5 Dec
5 Mawson 5k in 20:34 (4:07/km). Hot. Felt strong, passing halfway in 9:54.
Tue
6 Dec
3 Mawson 2.5k time trial course in 9:39 (3:52/km). Raining. Was expecting to run faster. Not fresh? Tired?
Wed
7 Dec
8 Mawson 8k in 34:27 (4:18/km). Cooler. Halfway in 16:39 and a headwind running back.
Thu
8 Dec
5 Mawson 5k in 20:03 (4:01/km). Cool and calm, ideal conditions. Halfway in 9:45.
Fri
9 Dec
6 Mawson 6k in 25:42 (4:17/km). Cool. Didn't feel too hard.
Sat
10 Dec
nil Rest day.
Sun
11 Dec
nil Rest day.
Week 50 27k - OK week but could do better. Busy at work. Weight 72.0kg.
Mon
12 Dec
8 Mawson 8k in 35:44 (4:28/km). Hot. Felt crook and slowed down.
Tue
13 Dec
nil Rest day.
Wed
14 Dec
4 6.00pm. Race: ACT Interclub at Bruce Stadium - 1500m in 5:02.0. A PB! Would like to break 5 minutes next race.
Thu
15 Dec
5 Mawson 5k in 22:05 (4:25/km), an easier than usual run.
Fri
16 Dec
5 Mawson 5k in 20:09 (4:02/km). Cool. Halfway in 9:15 then faded coming back. Calves still tight from Wednesday's race.
Sat
17 Dec
nil Rest day.
Sun
18 Dec
nil Rest day.
Week 51 22k - Good 1500m race at Interclub. Weight 72.0kg.
Mon
19 Dec
nil Rest day.
Tue
20 Dec
4 6.15pm. Race: CCC - Parliament House Relays - 10 x 'mile', females running the first 2 legs. Ran for the SCT 'C' team, 1540m in 5:32 (3:36/km). Course is one lap of Old Parliament House. Brian H ran 5:07! and Robert J 5:12.
Wed
21 Dec
nil Rest day.
Thu
22 Dec
8 Mawson 8k in 37:00 (4:38/km), running at varied paces. Hot! About 35C.
Fri
23 Dec
nil Rest day.
Sat
24 Dec
5.8 Wagga - The old 3.6 mile course around Kooringal in 26:00 (4:28/km). Very hot and windy! About 36C.
Sun
25 Dec
nil Rest day.
Week 52 17k - Slow PH Relays. I want to run faster! Weight 72.0kg. 92km last 4 weeks.


DateKms Comments
Mon
26 Dec
nil Rest day.
Tue
27 Dec
5.8 Wagga - The old 3.6 mile course in 24:31 (4:13/km), a course PB. Hot at 30C, passed halfway in 11:30. Pretty happy with that as it shows my speed over shorter distances has improved compared to how it was prior to the marathons in 1981.
Wed
28 Dec
3 Intervals - 5 x 400m with 400m jog/walk recoveries. Averaged 82 seconds. Upset stomach (eating too soon before running).
Thu
29 Dec
5 Mawson 5k in 20:47 (4:09/km), cool at about 20C. Halfway in 10:01. Felt good.
Fri
30 Dec
8 Mawson 8k in 33:57 (4:15/km), a course PB. Cool again at 20C. Halfway in 16:42. Good run!
Sat
31 Dec
15 Long run in 69:22 (4:37/km), passing halfway in 33:30 so faded in the second half.
Sun
1 Jan
nil Rest day.
Week 53 36k - I'm going to run more and race faster in 1984! Weight 72.0kg.


The End - 2,541 km (48.9k per week)