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This page is my running diary from 1984, the year I turned 27. I was racing in Canberra, on the track in summer and with the ACT Cross Country Club in winter. This was my 6th year of running (5th year of consistent training). My training in 1984 was 'low mileage' with lots of tempo effort running (far too much in hindsight). I was wary of higher mileage training due to a long recovery from injury following my second marathon in 1981. I was improving but my aerobic capacity was underdeveloped (as was my speed). Start times for races are approximate as I rarely recorded that information. My best results during 1984 were: 800m - 2:21.68, 1500m - 4:46.8, 3000m - 10:32.0, 5000m - 18:33.0, 10000m - 38:29.0, 3k Steeplechase - 11:45.0, 8k road - 30:10, 10k road - 39:38, 10 miles - 69:15, Half Marathon - 84:14, 12k Cross Country - 49:49, City to Surf 14k - 56:49. |
| Date | Kms | Comments |
| Mon 2 Jan |
nil | Rest day. |
| Tue 3 Jan |
nil | Rest day. |
| Wed 4 Jan |
6 | 8.00pm. Race: Interclub - 5000m in 19:18.0 (3:52/km) a PB. Finished 29th with only 2 runners behind. Passed 3k in 11:29. Cool and windy. Happy to start the year with a personal best. Can improve on that over the rest of the season. |
| Thu 5 Jan |
8 | Training run in 33:37 (4:12/km) a PB for that course. Halfway in 16:21. Good conditions. |
| Fri 6 Jan |
2.5 | Ran hard in 9:25 (3:46/km). Good effort, halfway in 4:36. [This is a course I used for time trials, out/back from Torrens following the bikepath towards Woden Town Centre] |
| Sat 7 Jan |
8 | 7.30pm. Race: Fun Run as part of the selection trial for an international ekiden in Japan. 32:19 (4:02/km) passed 1k in 3:44 and 5k in 19:37, faded last 3k. Donna Gould won the ladies race in 26:30! |
| Sun 8 Jan |
11 | New local course from Torrens (some rolling hills). 48:43 (4:26/km). Good pace but crook guts last 3k. |
| Week 01 | 35k - Good 5000m PB but so far back! Weight 74kg. | |
| Mon 9 Jan |
11 | Same as Sunday but reverse direction in 48:17 (4:23/km). Felt OK. Warm. |
| Tue 10 Jan |
nil | Rest day. |
| Wed 11 Jan |
3 | 8.00pm. Race: Interclub - 3000m Steeplechase in 13:11.0 (4:24/km). Enjoyed that. Quite a challenge. |
| Thu 12 Jan |
11 | Torrens road course in 49:05 (4:28/km). Quads tight from yesterday's race. Cool, some light rain. |
| Fri 13 Jan |
8 | Local 8k in 34:59 (4:22/km). Legs sore before starting. |
| Sat 14 Jan |
nil | Rest day. |
| Sun 15 Jan |
8 | Local 8k fast in 33:04 (4:08/km), a PB. Cool, no wind but some light rain. Reached halfway in 16:22. |
| Week 02 | 41k - Enjoyed the Steeplechase. Weight 74.0kg. | |
| Mon 16 Jan |
11 | Torrens road course in 47:32 (4:19/km), a PB. Windy, stomach problems last 2k. |
| Tue 17 Jan |
3 | Speedwork, random fartlek 3k in 11:25. |
| Wed 18 Jan |
11 | Torrens road course fast in 46:52 (4:16/km), a PB. Felt strong, not quite flat out. |
| Thu 19 Jan |
2.5 | Torrens 2.5k TT in 9:09 (3:40/km), a PB. Wearing Adidas Atlanta racing shoes. Think they helped quite a bit. Nice light shoes. |
| Fri 20 Jan |
nil | Rest day. |
| Sat 21 Jan |
6 | 7.00pm. Race: Interclub - 5000m in 18:33.0 (3:43/km) PB! Improving at last! Through 3000m in 11:05! |
| Sun 22 Jan |
nil | Rest day. |
| Week 03 | 33k - Very happy with the 5000m race. Improving! Weight 74.0kg. | |
| Mon 23 Jan |
8 | Torrens 8k road in 35:17 (4:25/km). Warm. Didn't feel good. |
| Tue 24 Jan |
11 | Torrens 11k in 50:44 (4:37/km). Felt terrible last 6k. Too soon after eating. |
| Wed 25 Jan |
6 | 6.00pm. Race: ACT Cross Country Club BBQ Stakes 6k - 6th in 26:10 (4:22/km). Hilly! Finished behind Charlie Modrak (23:55). |
| Thu 26 Jan |
nil | Rest day. |
| Fri 27 Jan |
nil | Rest day. |
| Sat 28 Jan |
nil | Rest day. |
| Sun 29 Jan |
nil | Rest day. |
| Week 04 | 25k - Not the best week. Weight 75.0kg. 134km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 30 Jan |
nil | Rest day. |
| Tue 31 Jan |
11 | Torrens 11k running fast for a good time - 47:10 (4:17/km). Not quite 100% effort. |
| Wed 1 Feb |
8 | Local flatter paths in 34:43 (4:20/km). Upset stomach. |
| Thu 2 Feb |
5 | Included 3k of fartlek running at around 3:50/km average pace. |
| Fri 3 Feb |
nil | Rest day. |
| Sat 4 Feb |
4 | 4.00pm. Race: Interclub 3000m Steeplechase in 12:54.0 (4:18/km). Finished 5 seconds behind Shane Barrett. |
| Sun 5 Feb |
11 | Started out to do a fartlek session but backed off as I was feeling tired and it was too hot. 53:32 (4:52/km). |
| Week 05 | 39k - Steeplechase was a challenge. Weight 75.0kg. | |
| Mon 6 Feb |
11 | Torrens loop in 47:10 (4:17km). Warm, tailwind to halfway in 22:50. |
| Tue 7 Feb |
5 | Including 3k of fartlek averaging 3:48/km. |
| Wed 8 Feb |
8 | Local paths in 33:39 (4:12/km) feeling strong and reaching halfway in 16:40. |
| Thu 9 Feb |
3 | Speedwork (fartlek) a bit slower averaging 3:55/km. |
| Fri 10 Feb |
nil | Rest day. |
| Sat 11 Feb |
5 | 4.00pm. Race: Interclub 3000m in 10:32.0 (3:31/km) PB! On the Bruce Stadium track. Rob de Castella ran 8:00, Zeph Ncube 7:58 and Lisa Martin ran 9:19 winning the women's race. Good day. |
| Sun 12 Feb |
nil | Rest day. |
| Week 06 | 39k - Good to be back running again. Weight 75.0kg. | |
| Mon 13 Feb |
11 | Torrens loop in 49:26 (4:30/km). Hot. Ran evenly. Legs still sore from Saturday's race. |
| Tue 14 Feb |
11 | Torrens loop in 47:27 (4:19/km). Hot. Felt strong but upset stomach (too soon after eating). |
| Wed 15 Feb |
3 | Speedwork - 120m sprints/walks on the grass track at the school oval. Barefoot, felt good. |
| Thu 16 Feb |
nil | Rest day. |
| Fri 17 Feb |
7 | 8.00pm. Race: ACT Track & Field Championships - 5000m in 18:40.0 (3:44/km). Finished last. Splits: 1k in 3:36 and 3k in 11:15. Want to run faster! |
| Sat 18 Feb |
3 | 3.00pm. Race: ACT Track & Field Championships - 1500m in 4:57.0 finishing last in my heat. |
| Sun 19 Feb |
8 | Local 8k in 32:50 (4:06/km) reaching halfway in 15:50! Stomach not good enough to run 11k. |
| Week 07 | 43k - I need to run faster on the track! Weight 75.0kg. | |
| Mon 20 Feb |
11 | Torrens loop in 49:41 (4:31/km). Hot. Legs very tired and stomach not great. Need more sleep. |
| Tue 21 Feb |
11 | Torrens loop in 51:51 (4:43/km). Felt bad. Legs still very tired. Saw Shane and Gerard Barrett running. |
| Wed 22 Feb |
nil | Rest day. |
| Thu 23 Feb |
2.5 | Local TT course in 9:05 (3:38/km), a course PB. Leg speed felt slow! Halfway split in 4:23. Course is generally down going out, up coming back. |
| Fri 24 Feb |
nil | Rest day. |
| Sat 25 Feb |
5 | 4.00pm. Race: Interclub - 1500m in 4:46.8, a PB! Also ran the 3000m Steeplechase in 12:09.0 (4:03/km). |
| Sun 26 Feb |
nil | Rest day. |
| Week 08 | 29k - Good 1500m race. Weight 74.0kg. 150km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 27 Feb |
14 | New Torrens City to Surf training course (undulating hills) in 63:15 (4:31/km). Warm. Reached halfway in 31:20. |
| Tue 28 Feb |
8 | Local paths in 35:27 (4:26/km). Second half was slow. Cooler. |
| Wed 29 Feb |
nil | Rest day. |
| Thu 1 Mar |
5 | Local paths out/back in 19:40 (3:56km), a course PB but can run faster. Halfway in 9:30. Stomach not the best. |
| Fri 2 Mar |
nil | Rest day. |
| Sat 3 Mar |
nil | Rest day. |
| Sun 4 Mar |
nil | Rest day. |
| Week 09 | 27k - Missed days so not the best week. Weight 75.0kg. | |
| Mon 5 Mar |
14 | Torrens City to Surf course in 59:32 (4:15/km) a course PB. Ideal conditions. Reached halfway in 29:20. Felt very strong, perhaps due to the rest days? Can't be always resting though. Looking good for City to Surf. |
| Tue 6 Mar |
5 | Intervals - 7 x 400m fast with 200m jog recoveries on the school grass track. |
| Wed 7 Mar |
11 | Local paths in 50:24 (4:35/km). Very slow last 4k after reaching halfway in 22:40! |
| Thu 8 Mar |
2.5 | Local TT course in 9:09 (3:40/km). Windy. Reached halfway in 4:32. Felt strong. Looking good for a possible sub-31 run on Sunday. |
| Fri 9 Mar |
nil | Rest day. |
| Sat 10 Mar |
nil | Rest day. |
| Sun 11 Mar |
10 | 9.00am. Race: TAA Marymead 2 Bridges 8k Fun Run - 31:28 (3:56/km). Faded after passing the 1 mile marker in 5:36. Need more mileage! Winner ran 23:40. Lisa Martin 1st woman in 27:XX. Sarah Rankin ran 29:50. A course using Kings Avenue and Commonwealth Bridges around Central Basin of LBG. |
| Week 10 | 42k - Need more distance each week. Weight 75.0kg. | |
| Mon 12 Mar |
nil | Rest day. |
| Tue 13 Mar |
nil | Rest day. |
| Wed 14 Mar |
nil | Rest day. |
| Thu 15 Mar |
5 | Torrens bike path towards Woden O/B course in 19:35 (3:55/km) a PB. Headwind to halfway in 9:38. Legs felt good. Think this means I need no more than three days of rest to peak for a race. |
| Fri 16 Mar |
nil | Rest day. |
| Sat 17 Mar |
nil | Rest day. |
| Sun 18 Mar |
nil | Rest day. |
| Week 11 | 5k - Long work days a problem this week. Weight 75.0kg. | |
| Mon 19 Mar |
nil | Rest day. |
| Tue 20 Mar |
8 | Torrens 8k course in 36:11 (4:31/km). A little slow for the effort. Very strong headwind coming back. |
| Wed 21 Mar |
14 | City to Surf training course (reverse) in 63:03 (4:30/km). Even pacing, halfway in 30:50. Felt good. |
| Thu 22 Mar |
11 | Torrens 11k in 46:31 (4:14/km) a PB. Felt strong. Halfway in 22:50. |
| Fri 23 Mar |
4.81 | Fast run in 18:59 (3:57/km). Tough. Tired before the start. Reached halfway in 9:15. |
| Sat 24 Mar |
nil | Rest day. |
| Sun 25 Mar |
16.1 | 8.00am. Race: CCC - West Basin 10 Miles - 116th in 69:15 (4:18/km). PB! Some rain. Felt good throughout, 5 miles in 33:40. Won by Graham Clews (48:28) and Shane Barrett (60:25). Charlie ran 61:28 and Bob Harlow 61:44. 171 finishers. |
| Week 12 | 54k - Good 10 mile race. Improving. Weight 75.0kg. 128km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 26 Mar |
6.25 | Half of my 12.5k course in 30:00 (4:48/km). Bad stomach ache and had to take a few walks. |
| Tue 27 Mar |
5 | Fast in 19:40 (3:56/km) reaching halfway in 9:35. Felt OK. |
| Wed 28 Mar |
8 | Torrens 8k in 34:47 (4:21/km). Slow. Not feeling the best. |
| Thu 29 Mar |
12.5 | Torrens paths in 54:36 (4:22/km). Good effort. Sunny and warm! Felt good. |
| Fri 30 Mar |
nil | Rest day. |
| Sat 31 Mar |
10 | 2.00pm. Race: CCC - Pipe Flat International 7k - 74th in 28:57 (4:08/km). Hot. Good race with Lacey Clews (29:05) and Greg Gilbert (28:47). Out/back flat dirt road course in Stromlo. Fast 3k warm-up run. |
| Sun 1 Apr |
8.5 | 9.00am. Race: 5th Annual City of Queanbeyan Fun Run in 33:04 (3:53/km). Good even effort. Improving! |
| Week 13 | 50k - Better week and good races. Weight 75.0kg. | |
| Mon 2 Apr |
8 | Local 8k course in 34:49 (4:21/km). Not that hard. Included a few surges. |
| Tue 3 Apr |
12.5 | Torrens paths in 58:57 (4:43/km), a little slow due to sore legs and an upset stomach. |
| Wed 4 Apr |
5 | Time trial in 19:12 (3:50/km), a course PB. Getting stronger! Reached halfway in 9:18. |
| Thu 5 Apr |
13.3 | Torrens paths/road in 55:50 (4:12/km), a course PB. Felt good, using the quads/hamstrings a bit more. |
| Fri 6 Apr |
12.5 | Local paths in 55:21 (4:26/km). Slow? Thought I was running faster. |
| Sat 7 Apr |
nil | Rest day. |
| Sun 8 Apr |
nil | Rest day. |
| Week 14 | 51k - Feel like I'm getting stronger and faster. Weight 75.0kg. | |
| Mon 9 Apr |
12 | Torrens 12k in 51:25 (4:17/km), faded after reaching halfway in 24:40. Stomach not the best. Cool. |
| Tue 10 Apr |
8 | Local paths in 33:01 (4:08/km). Felt very slow after passing 4k in 16:15. Warm and windy. |
| Wed 11 Apr |
12 | Local paths in 55:49 (4:39/km). Slow run, didn't feel well the last 4k. |
| Thu 12 Apr |
2.5 | Time trial in 8:58 (3:35/km), a PB! Ideal conditions, feeling good and strong throughout. |
| Fri 13 Apr |
nil | Rest day. |
| Sat 14 Apr |
9.5 | 2.00pm. Race: CCC - Eucalypt Trail 6.8k - 29th in 27:23 (4:01/km) PB! Held back the first km, ran evenly, first lap in 13:30. Good result! Bryan Thomas 26:08, Charlie Modrak 26:33. Race won in 21:33. A 2-lap trail course in bushland behind the AIS track. Hilly. |
| Sun 15 Apr |
13.3 | Local run in 57:46 (4:21/km). Legs tired but felt good otherwise and didn't push hard. |
| Week 15 | 57k - Happy with the race. Running well. Weight 75.0kg. | |
| Mon 16 Apr |
12 | Local 12k in 53:28 (4:27/km). Easy. Legs still tired from Saturday's race. Even effort. |
| Tue 17 Apr |
nil | Rest day. |
| Wed 18 Apr |
6 | Half of the Torrens 12k course in 24:16 (4:03/km). Upset stomach. Legs tired. |
| Thu 19 Apr |
nil | Rest day. |
| Fri 20 Apr |
nil | Rest day. |
| Sat 21 Apr |
12 | 1.00pm. Race: 'Bacchus 12000' Griffith Fun Run - 11k - 23rd in 44:47 (4:04/km), a PB! Race won by Andrew Lloyd in 33:55. Happy with that. One major hill. Equivalent to about 50 minutes for 12k. |
| Sun 22 Apr |
nil | Rest day. |
| Week 16 | 30k - Enjoyed the trip to Griffith. Weight 75.0kg. 188km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 23 Apr |
10.5 | Fast run in 43:24 (4:08/km) a course PB. Two minutes faster. Hard. |
| Tue 24 Apr |
10 | Wagga 10k course in 39:47 (3:59/km) a course PB. Previous record from May 1981 was 42:12. Ran strongly and evenly. Happy to be under 40 minutes for this course. |
| Wed 25 Apr |
nil | Rest day. |
| Thu 26 Apr |
12 | Ran 51:53 (4:19/km), with splits of 24:45/27:08. Went for a PB but felt bad the second half. Knee sore |
| Fri 27 Apr |
12 | Same again in 52:05 (4:20/km). Felt OK although legs tired. Splits of 25:15 and 26:50. |
| Sat 28 Apr |
nil | Rest day. |
| Sun 29 Apr |
13.3 | Local in 55:32 (4:10/km) a course PB. Felt very good, strong for 10k then slowed a bit. |
| Week 17 | 58k - Happy with the sub-40 10k run. Weight 75.0kg. | |
| Mon 30 Apr |
12 | Local 12k in 52:11 (4:21/km). Fairly easy with splits of 25:20/26:51 with the legs feeling good. |
| Tue 1 May |
12 | Same as yesterday in 50:12 (4:11/km), a course PB. Good run with splits of 24:20/25:52. Not flat out yet. |
| Wed 2 May |
6 | Half of the 12k course in 24:20 (4:03/km) passing 3k in 11:47. Slowed down quite a bit. Tired? |
| Thu 3 May |
2.5 | Short time trial course in 8:55 (3:34/km), a PB. Halfway splits of 4:24/4:31. Looking good for Saturday's Cross Country Club race. |
| Fri 4 May |
nil | Rest day. |
| Sat 5 May |
6.4 | 2.00pm. Race: CCC - Campbell Park (trails) - 53rd in 24:21 (3:48/km). First lap in 12:01. Charlie ran 23:28. The race was won by Michael Halmy in 19:55. Felt OK. |
| Sun 6 May |
nil | Rest day. |
| Week 18 | 39k - Good race and training runs. Weight 75.0kg. | |
| Mon 7 May |
12 | Local 12k in 50:54 (4:14/km). That was hard. Splits of 24:45/26:09. Cold. |
| Tue 8 May |
13.3 | Local run in 59:20 (4:28/km). Legs were tight. Strong headwind the last 4k. |
| Wed 9 May |
12 | Local 12k in 51:36 (4:18/km). Felt OK. Splits of 25:00/26:36. Cold again. |
| Thu 10 May |
2.5 | Short time trial course in 9:35 (3:50/km). Fairly easy. Saw one other runner in the darkness. |
| Fri 11 May |
nil | Rest day. |
| Sat 12 May |
11 | 2.00pm. Race: CCC - Rocky Horror 9.6k Caswell Drive - 63rd in 37:55 (3:59/km) PB. Very happy with that. Trails on the western side of Black Mountain, won in 31:00. Bruce Graham 36:49 and Graeme Small 37:27. Times equivalent to a flat 10k race. |
| Sun 13 May |
13.3 | Local run in 56:52 (4:16/km). Good run, legs feeling strong. |
| Week 19 | 64k - Good Rocky Horror. Improving. Weight 75.0kg. | |
| Mon 14 May |
12 | Local 12k in 52:39 (4:23/km). First time with a negative split - 27:05/25:34. Saw Mel Dowd out training. |
| Tue 15 May |
12 | Same again in 52:08 (4:21/km). Even splits of 25:55/26:13. Cold. |
| Wed 16 May |
nil | Rest day. |
| Thu 17 May |
12 | Local 12k in 49:37 (4:08/km), course PB. That was hard! Splits of 23:58/25:39 after passing 3k in 11:36. |
| Fri 18 May |
6 | Half of the 12k course in 23:53 (3:59/km). Passed 3k in 11:44. Tough. |
| Sat 19 May |
nil | Rest day. |
| Sun 20 May |
nil | Rest day. |
| Week 20 | 42k - Mileage a bit low but otherwise OK. Weight 75.0kg. 203km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 21 May |
12 | Local 12k in 54:02 (4:30/km). Felt tired. Stomach not the best. |
| Tue 22 May |
13.3 | Local run in 55:39 (4:11/km). Tried to run a PB. Ideal conditions. Splits of 27:00/28:39. |
| Wed 23 May |
12 | Local 12k in 56:47 (4:44/km). That was hard. Felt tired. Stale? Upset stomach. |
| Thu 24 May |
6 | Half of the 12k course in 24:56 (4:09/km). Found that difficult again. Started too fast? Maybe I'm overtraining? Too much fast running? |
| Fri 25 May |
nil | Rest day. |
| Sat 26 May |
nil | Rest day. |
| Sun 27 May |
12 | 11.00am. Race: 'Kogarah Leader 10k Fun Run' in 37:40 (3:51/km). Course a little short, probably 9.8k. Won by Jodie Kearns in 29:07 and Karen Ganzevoort in 35:06 from K Salmon in 35:35. Flat course. Dad ran 48:40. |
| Week 21 | 55k - Enjoyed the fun run and a good time! Weight 75.0kg. | |
| Mon 28 May |
12 | Local 12k in 55:04 (4:35/km). Fairly easy. Cold. |
| Tue 29 May |
6 | Half of the 12k course in 25:03 (4:10/km). Tired. Upset stomach. |
| Wed 30 May |
12 | Local 12k in 50:45 (4:14/km). Felt rested and didn't find this effort too hard. Splits of 25:00/25:45 shows I'm still a little weak aerobically and have a tendency to start too fast. |
| Thu 31 May |
nil | Rest day. |
| Fri 1 Jun |
nil | Rest day. |
| Sat 2 Jun |
10 | 8.00am. Race: CCC - Canberra to Gunning Road Relay. Ran 2 legs for SCT - 8k in 30:44 (3:50/km) and 2k in 7:07 (3:33/km). Ran well and enjoyed the day. |
| Sun 3 Jun |
5 | Local 5k in 19:46 (3:57/km) trying for a PB. Halfway in 9:35. Reading about Rob de Castella's training - average pace for most training runs is about 6:15 per mile or 3:53/km. Quite a bit slower than marathon race pace. |
| Week 22 | 45k - Good day at the Gunning Relay. Weight 75.0kg. | |
| Mon 4 Jun |
12 | Local 12k in 55:45 (4:39/km). Easy run, upset stomach. |
| Tue 5 Jun |
12 | Local 12k in 49:25 (4:07/km) a course PB. Started with the intention of running fast. 3k splits: 11:26, 12:14, 12:48, 12:57. Negative progression indicates I'm not strong aerobically. Lack endurance. |
| Wed 6 Jun |
12 | Local 12k in 53:05 (4:25/km). Easier. Felt OK. Splits of 26:00/27:05. Cold. |
| Thu 7 Jun |
6 | Half of the 12k course in 26:10 (4:22/km). Legs very tired. Upset stomach. |
| Fri 8 Jun |
nil | Rest day. |
| Sat 9 Jun |
11 | 2.00pm. Race: CCC - 'Central Six' (mile) 9.65k - 39th in 37:36 (3:54/km). Good race! Course is out/back from Deek's Dunny over the low bridge on the main trail through Stromlo. Hugh Ford 3 secs ahead. Charlie 37:01. Race won by Nick de Castella in 30:06. |
| Sun 10 Jun |
5 | Local 5k course in 23:19 (4:40/km). Bad stomach cramps (ran too soon after eating). |
| Week 23 | 58k - Good XC race and week. Weight 75.0kg. | |
| Mon 11 Jun |
13.3 | 2.00pm. Local paths in 56:35 (4:15/km). Legs very tired. Splits of 27:20/29:15. Warm. |
| Tue 12 Jun |
nil | Local 12k in 54:19 (4:31/km). Easy run, felt OK. Cold. |
| Wed 13 Jun |
6 | Half of the 12k course in 23:44 (3:57/km), a PB. Ran with the intention of setting a PB and had splits of 11:25/12:19. Hard! |
| Thu 14 Jun |
6 | Speed session fartlek of sprinting 50 to 100 metres and easy run recoveries. |
| Fri 15 Jun |
nil | Rest day. |
| Sat 16 Jun |
5 | 1.15pm. Race: CCC - 3k (can't recall the venue) in 10:26 (3:29/km) PB. Pat Scammel won in 8:06 and Shane Barrett was first female in 10:28. |
| Sun 17 Jun |
13.3 | 4.00pm. Local course in 58:46 (4:25/km). Felt OK. Mild for this time of the year. Sunny. Plan to run 63k per week, so a 'long run' of 13k on Sunday, 10k on the other days with a rest day Friday. |
| Week 24 | 43k - Good 3k race! Weight 75.0kg. 201km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 18 Jun |
12 | Local 12k in 56:13 (4:41/km). Quads felt very tired on this run. |
| Tue 19 Jun |
12 | Local 12k in 52:33 (4:23/km). Very strong tailwind to halfway in 24:00, 28:33 coming back into the wind. |
| Wed 20 Jun |
12 | Local 12k in 57:14 (4:46/km). Calves tired and an upset stomach. |
| Thu 21 Jun |
6 | Half of the 12k course in 24:36 (4:06/km). Tried to run under 24 minutes but couldn't do it. |
| Fri 22 Jun |
nil | Rest day. |
| Sat 23 Jun |
nil | First day of annual holidays! Motorbike trip, firstly to Bulli (on the Honda CX 650). Riding north up the coast to Queensland visiting the relatives on the way. Have picked out a couple of races from the calendar to run. |
| Sun 24 Jun |
7 | Bulli - out/back from Uncle Jim's fairly fast, paced by Dot J riding her bike. 28:00 (4:00/km). Felt good. |
| Week 25 | 49k - Holidays at last! Weight 75.0kg. | |
| Mon 25 Jun |
5 | Fartlek running for 21 minutes, fairly easy. |
| Tue 26 Jun |
nil | Travel day. |
| Wed 27 Jun |
5 | Alstonville - hard run on roads in 20:00 (4:00/km). |
| Thu 28 Jun |
11.4 | Alstonville - steady tour of the town at 4:30/km pace. Felt good. |
| Fri 29 Jun |
nil | Travel day. |
| Sat 30 Jun |
nil | Travel day. |
| Sun 1 Jul |
23 | 6.00am. Race: Alan Woods Memorial Mackay Half Marathon - 2nd in 84:14 (3:59.55/km)! A PB. Happy with that. First place was a long way ahead in around 75 minutes, 3rd a minute or so back. Faster runners ran the marathon (won in 2:26 Merv Shields and 3:03 Johanna Mackenzie). 13 in the half and 28 in the full. Splits: 3k 11:30, 10k 39:51. Legs tired the last 5k. Nice flat course on smooth, quiet roads. |
| Week 26 | 44k - Great half marathon race! Weight 75.0kg. | |
| Mon 2 Jul |
6.9 | Airlie Beach. Easy run out/back on the main road through town in 31:00 (4:30/km). Legs a bit sore. |
| Tue 3 Jul |
nil | Rest/tourist day. |
| Wed 4 Jul |
9 | Easy on the back roads behind the caravan park in 39:00 (4:20/km). Felt OK. |
| Thu 5 Jul |
9.7 | Yeppoon - 5 star run on a beautiful flat wide beach. Ran barefoot in 43:30 (4:30/km). Most enjoyable training run ever! Met a couple of local U20 female club runners and ran with them for a while. |
| Fri 6 Jul |
14.9 | Yeppoon - Once again on the beach, running barefoot. Balls of the feet became sore due to the hard sand. |
| Sat 7 Jul |
nil | Travel day. |
| Sun 8 Jul |
8 | 8.00am. Race: Bribie Island Fun Run - 5.95k - 4th place in 21:39 (3:38/km) out of about 40 runners. Faded after being equal 3rd at 4k. Winner ran 20:10 and Jodie Nykvist was first female just behind in 5th place. Splits: 2k 7:08, 3k 10:38, 5k 17:59! Flat course. |
| Week 27 | 48k - Good fun run. Holidays suit me! Weight 75.0kg. | |
| Mon 9 Jul |
10.5 | Alstonville - morning run around the streets in 49:00 (4:40/km). Cool. Legs tight. |
| Tue 10 Jul |
nil | Travel day. |
| Wed 11 Jul |
nil | Travel day. |
| Thu 12 Jul |
6.9 | Bulli - out/back from Uncle Jim's in 29:30 (4:18/km). Felt OK. Tried higher knee drive. |
| Fri 13 Jul |
11.5 | Bulli - early morning run down to and along the beach and back in 50:30 (4:24/km). Relaxed. Felt OK. |
| Sat 14 Jul |
nil | Bulli - with the relatives today. |
| Sun 15 Jul |
10.3 | Bulli - hilly run in light rain for 45:24 (4:24/km). Felt OK. |
| Week 28 | 39k - Light week with the travel. Weight 75.0kg. 180km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 16 Jul |
13.3 | Wagga - my 'City to Surf' training course in 53:40 (4:02/km) a PB. Ran hard and felt good, reaching halfway in 26:13. Light rain. |
| Tue 17 Jul |
10.5 | Wagga - 10.5k footpath course in 43:23 (4:08/km) a PB by 1 second! Wearing the Nikes. Fairly soft record. |
| Wed 18 Jul |
5.4 | Wagga - Easy jog with Peter Wall and Garry Mitchell on the trails of Willans Hill in 26:00 (4:50/km). |
| Thu 19 Jul |
10 | Wagga - my 10k course on footpaths/roads in 42:11 (4:13/km). Had ideas of trying to break 40 but tired from last night. Wearing the heavy shoes. |
| Fri 20 Jul |
nil | Rest day. |
| Sat 21 Jul |
11 | 10.00am. Coolamon & District Pony Club 10k Fun Run - 5th in 39:38 (3:58/km) a PB! Race won by Doug Scott in 35:XX. The course was about 100m longer than in 1981. Ran 2 minutes faster, so happy about that. |
| Sun 22 Jul |
17 | 8.00am. Race: CCC - Giralang 15k - 69th in 59:50 (3:59/km). Pleased considering yesterday's race. Ran with Jan Williams (59:32) to 10k. Splits: 2k 7:43, 3k 11:33, 8k 31:27, 10k 39:35, 12k 47:50, 14k 56:05. Bikepath course around Lake Ginninderra. Won by Dave Chettle in 47:05 and Annette Perkins in 55:15. Charlie Modrak ran 56:37. |
| Week 29 | 67k - Good 10k and 15k races. Weight 75.0kg. | |
| Mon 23 Jul |
12 | Local 12k in 56:48 (4:44/km), easy running. Still some soreness on the balls of the feet (especially the right). |
| Tue 24 Jul |
nil | Rest day. |
| Wed 25 Jul |
12 | Local 12k in 53:28 (4:27/km). Felt OK. Good preparation for the City to Surf. Halfway in 25:10. |
| Thu 26 Jul |
11 | Jogged 6k to warm up then 17 x 100m fast with 100m walk recoveries. |
| Fri 27 Jul |
nil | Rest day. |
| Sat 28 Jul |
12 | 1.15pm. Race: CCC - Cooleman Ridge 6k - 8th in 24:56 (4:09/km). Course harder than last year? Out/back starting near the road at the northern end. Matthew Evans 1st 21:59 and Annette Perkins 23:51. Good race with Ed Helgeby (24:54), Jacqui Smith and Sarah Collins, both 3 secs back. 3k warm-up and warm-down. |
| Sun 29 Jul |
nil | Rest day. |
| Week 30 | 47k - Good Cooleman Ridge trail race. Weight 75.0kg. | |
| Mon 30 Jul |
12 | Local 12k in 51:19 (4:17/km). Fast run, reaching halfway in 24:45. Felt OK. Taper for City to Surf now. |
| Tue 31 Jul |
2.5 | Torrens/Mawson 2.5k bikepath TT course in 9:08 (3:39/km). A bit disappointing as I wanted to run 8:45. Splits of 4:25/4:43. |
| Wed 1 Aug |
6 | Half of the 12k course in 24:27 (4:04/km). Running on a full stomach and suffered the second half. 1k in 3:48, 3k in 11:45. |
| Thu 2 Aug |
nil | Rest day. |
| Fri 3 Aug |
nil | Rest day. |
| Sat 4 Aug |
nil | Rest day. |
| Sun 5 Aug |
16 | 10.00am. Race: Sydney City to Surf 14k - 879th in 56:49 (4:04/km) a PB by 2 minutes! Felt good. 2k warm-up. |
| Week 31 | 36k - Good race at the City to Surf. Weight 75.0kg. | |
| Mon 6 Aug |
12 | Local 12k in 59:15 (4:56/km) easy running. Left heel blister and both feet sore. Tired. |
| Tue 7 Aug |
6 | Half of the 12k course in 26:13 (4:22/km). Good effort, not flat out. |
| Wed 8 Aug |
12 | Local 12k in 56:38 (4:43/km). Same effort as Monday, fairly easy. Splits of 27:50/28:48. |
| Thu 9 Aug |
8 | Local paths, even paced in 35:58 (4:29/km). Relaxed effort. |
| Fri 10 Aug |
nil | Rest day. |
| Sat 11 Aug |
14 | 2.00pm. Race: CCC - ACT Cross Country Championships (Grevillea Park) - 77th in 49:49 (4:09/km). Good race, didn't feel too stressful. Just behind Graeme Small and ahead of Brian Wenn. Charlie Modrak 46:19. Bryan Thomas 44:22. Race won by Gary Briggs in 37:47. |
| Sun 12 Aug |
13.3 | Local paths in 63:11 (4:45/km). Tired from yesterday's race. Need to change my method of training. |
| Week 32 | 65k - Good week and XC Championships. Weight 75.0kg. 215km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 13 Aug |
8 | Local 8k in 32:34 (4:04/km) a course PB! Felt strong. Ran reverse direction (uphill first). |
| Tue 14 Aug |
nil | Rest day. |
| Wed 15 Aug |
8 | Warm up then speedwork alternating 100m sprints and 100m jogs. About 4:30/km pace for the 8k. |
| Thu 16 Aug |
8 | Local 8k normal direction in 32:16 (4:02/km). Tailwind for the second half. 4k split in 16:05. |
| Fri 17 Aug |
6 | Easy running in 26:58 (4:30/km) with random 100m sprints. Raining. |
| Sat 18 Aug |
nil | Rest day. |
| Sun 19 Aug |
10 | 9.00am. Race: Saucony Superfast 8k Fun Run - 30:30 (3:49/km) a PB. Tried to run sub-30 but couldn't do it. Probably equivalent to a City to Surf in 55 minutes. Fiona Dawes ran 29:50. |
| Week 33 | 40k - Good race but I want to run faster! Weight 75.0kg. | |
| Mon 20 Aug |
8 | Local 8k reverse (uphill first) in 33:14 (4:09/km). Steady effort. Raining. |
| Tue 21 Aug |
8 | Local 8k normal (faster direction) in 32:39 (4:05/km). Splits of 15:55/16:44. Found it hard the last 3k. |
| Wed 22 Aug |
6 | Half the 12k course - alternating 100m sprints and 100m jogs after warming up. About 4:18/km pace for the 6k. |
| Thu 23 Aug |
13.3 | Local course in 60:31 (4:33/km). Slow. Stomach trouble the second half. Splits of 28:31/32:00. |
| Fri 24 Aug |
8 | Local 8k in 32:34 (4:04/km). Running more off the toes this run. Felt good. |
| Sat 25 Aug |
nil | Rest day. |
| Sun 26 Aug |
nil | Rest day. |
| Week 34 | 43k - Need speedwork for the coming track season. Weight 75.0kg. | |
| Mon 27 Aug |
8 | Local 8k in 32:17 (4:02/km). That was hard. Should have run faster after reaching 4k in 15:50. |
| Tue 28 Aug |
13.3 | Local run in 56:43 (4:16/km). OK with that. Splits of 28:00/28:43. Ran a 400m on the grass track afterwards in 80 seconds (slow). |
| Wed 29 Aug |
8 | Track, Pearce. A grass high school track. 4 x 400m with 400m slow jog/walk recoveries. 68.7, 76.0, 79.2, 80.1. Can improve on that. |
| Thu 30 Aug |
8 | Track, Pearce. 10 x 200m averaging 35.5. Not desperate sprinting. 200m jog/walk recoveries. |
| Fri 31 Aug |
nil | Rest day. |
| Sat 1 Sep |
11 | 2.00pm. Race: CCC - Mt Ainslie 9.4k trails - 29th in 37:32 (4:00/km). Lap around Mt Ainslie from Hackett. Good race. Times similar to a flat 10k. Jack Pennington (61 and oldest runner) ran 44:32. Kevin Miller 1st in 32:27. |
| Sun 2 Sep |
13.3 | Local run in 60:39 (4:34/km). Legs dead but otherwise felt OK. |
| Week 35 | 61k - Good Mt Ainslie race. Weight 75.0kg. | |
| Mon 3 Sep |
8 | Track, Pearce. 20 x 100m averaging 16.4 with 100m slow walk recoveries. |
| Tue 4 Sep |
5 | Local 5k in 21:48 (4:22/km). Legs felt dead. Sore throat. Out of breath. |
| Wed 5 Sep |
nil | Rest day. |
| Thu 6 Sep |
5 | Local 5k in 19:47 (3:57/km). Legs OK but breathing still affected by the head cold. |
| Fri 7 Sep |
nil | Rest day. |
| Sat 8 Sep |
7 | 2.00pm. Race: CCC - 'Gullies 6k' - 9th in 24:34 (4:06/km). Good race on a tough trail course near Dixon Drive, Holder. Lots of little gullies to negotiate. Winners were Bruce Graham 20:18 and Jacqui Smith 25:05. |
| Sun 9 Sep |
nil | Rest day. |
| Week 36 | 25k - Good race but a small week. Weight 75.0kg. 169km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 10 Sep |
8 | Local 8k in 32:27 (4:03/km). Hard again, still a getting over the cold. Legs OK. 4k split in 15:50. |
| Tue 11 Sep |
8 | Local 8k reverse in 33:31 (4:11/km). The uphill was hard work. 4k split in 16:05. |
| Wed 12 Sep |
nil | Rest day. |
| Thu 13 Sep |
8 | Track, Pearce. 12 x 400m + 1 x 200m (5k) averaging 84 seconds for the 400s (17:30 5k pace). Slow one lap jog/walk recoveries. Track slow as the grass was long and soft. Right knee niggly. Good session, not too hard. |
| Fri 14 Sep |
6 | Half the 12k course in 24:09 (4:01/km). That was hard. Splits: 1k in 3:43, 3k in 11:30. |
| Sat 15 Sep |
nil | Rest day. |
| Sun 16 Sep |
10 | 9.00am. Race: Belconnen Community 8k Fun Run - 30:10 (3:46/km) a PB. Good result. Split 3k in 10:54. 2k warm-up. |
| Week 37 | 68k - Happy with the 8k race time. Weight 75.0kg. | |
| Mon 17 Sep |
8 | Track, Pearce. 20 x 100m averaging 17.8 seconds. Felt smooth and easy. 100m slow walk recoveries. |
| Tue 18 Sep |
8 | Local 8k in 32:18 (4:02/km), 2 seconds off a PB. Felt good. Tailwind coming back. |
| Wed 19 Sep |
8 | Local 8k in 34:34 (4:19/km), steady running. Upset stomach. |
| Thu 20 Sep |
13.3 | Local run in 55:59 (4:13/km). Tired legs. Splits of 26:57/29:02. |
| Fri 21 Sep |
nil | Rest day. |
| Sat 22 Sep |
5 | Local 5k in 19:17 (3:51/km). Time trial, 5 seconds off a PB. Severe headwind to halfway in 9:24. Faded coming back. |
| Sun 23 Sep |
10 | Intervals on the bikepath - 2 x 5k. 21:00 and 21:25. Breathing hard. Tired legs. |
| Week 38 | 52k - Good training this week. Weight 75.0kg. | |
| Mon 24 Sep |
8 | Local 8k (reverse, uphill first) in 32:25 (4:03/km), a PB for this direction. Felt good. Splits: 15:35/16:50. |
| Tue 25 Sep |
8 | Track, Pearce. 20 x 100m with 100m slow walk recoveries. Averaged just under 18 secs, last one the fastest in 15.19 seconds. |
| Wed 26 Sep |
8 | Local 8k reverse in 34:39 (4:20/km). Tight legs this evening. Pain under the left foot. |
| Thu 27 Sep |
8 | Local 8k in 32:33 (4:04/km). Felt OK but faded the second half. Splits: 15:26/17:07. |
| Fri 28 Sep |
nil | Rest day. |
| Sat 29 Sep |
nil | Rest day. |
| Sun 30 Sep |
8 | 9.00am. Race: Tumut Valley Canoe Club Tri-Bi-Athlon (run/kayak) - 58:34 with the 5k run leg in 19:00 (3:48/km). Good fun, but a slow kayak leg. 6th in class. With Dad. |
| Week 39 | 40k - Good week. Running well. Weight 75.0kg. | |
| Mon 1 Oct |
13.3 | Wagga 13.3k footpath loop around Willans Hill in 58:02 (4:22/km). Steady run, tired legs. |
| Tue 2 Oct |
8 | Grass track - 2 x 800m with full recovery. 2:34.7 (training PB) and 2:55.0. Tired in the second one. |
| Wed 3 Oct |
8 | Local 8k in 32:50 (4:06/km). Headwind and raining. Slight positive split: 16:24/16:26. Felt OK. |
| Thu 4 Oct |
5 | Local 5k TT course in 19:39 (3:56/km). Steady effort. |
| Fri 5 Oct |
nil | Rest day. |
| Sat 6 Oct |
11 | 10.00am. Race: Wagga City to Lake Fun Run - 8.7k - 31st in 32:06 (3:41/km). Very happy with that as the goal beforehand was 32:30. Splits: 1k 3:23, 3k 10:55, 8k 29:15. Finished ahead of John McMcMahon (32:45). Peter Wall ran 38:44 and Dad 43:17 (4:58/km). Sunny and warm at 22C. Joe Murphy 1st in 26:05 from Robert Caskie 26:20. Susan Hobson 33:50. |
| Sun 7 Oct |
7 | 10.00am. Race: Yerong Creek '6k' Fun Run (actual distance 5.3k) - 3rd in 19:32 (3:41/km) out of about 60 starters. Flat out/back course on quiet rural roads from the showground. |
| Week 40 | 52k - Two good races! Weight 75.0kg. 212km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 8 Oct |
8 | Local 8k in 34:59 (4:22/km). Easy. Tired from the weekend. Warm. |
| Tue 9 Oct |
10 | Local 10k in 44:34 (4:27/km). Legs very tired. |
| Wed 10 Oct |
8 | Track, Pearce. 15 x 100m with 100m slow walk recoveries. Total for the 1500m 4:07 (average 16.47 with a fastest of 15.05 seconds). Speed coming along well. The speed of a 2 minute 800m at 15s per 100m is pretty incredible! |
| Thu 11 Oct |
8 | Local 8k in 31:54 (3:59/km) a course PB. Warm. Splits of 15:50/16:04. Felt good. |
| Fri 12 Oct |
8 | Local 8k easy run in 35:19 (4:25/km). Legs very tired. |
| Sat 13 Oct |
10 | Local 10k in 45:00 (4:30/km). Tired. Ran even paced. |
| Sun 14 Oct |
nil | Rest day. |
| Week 41 | 52k - Good 100m track session. Weight 75.0kg. | |
| Mon 15 Oct |
10 | Track, Pearce. 20 x 200m with 150m walk back recoveries. Averaged 39.5 (just under 3:20/km pace) with the fastest one 30.25 seconds. |
| Tue 16 Oct |
8 | Local 8k reverse (uphill first) in 32:24 (4:03/km). Cold! Splits of 15:22/17:02. |
| Wed 17 Oct |
5 | Local 5k TT course in 19:21 (3:52/km). Ran hard. Last hard run before Saturday's track 5000m. Cool at 8 degrees. |
| Thu 18 Oct |
nil | Rest day. |
| Fri 19 Oct |
nil | Rest day. |
| Sat 20 Oct |
13 | 4.00pm. Race: Interclub - 5000m in 18:33.0 (3:43/km). Equal PB. Warm. Afterwards, ran the 'Canberra Times Stadium to Stadium' 6k Fun Run - 18th in 23:27 (3:54/km). Happy with the 5k but want to run faster! |
| Sun 21 Oct |
nil | Rest day. |
| Week 42 | 36k - Good first 5000m race of the season. Weight 75.0kg. | |
| Mon 22 Oct |
nil | Rest day. |
| Tue 23 Oct |
10 | Local 10k course in 41:01 (4:06/km). Ran hard for the PB. Can run faster. 5k splits of 20:00/21:01. Still a little tired. |
| Wed 24 Oct |
8 | Ran 4k in 15:29. A rest, then 4k concentrating on good springy running form. |
| Thu 25 Oct |
nil | Rest day. |
| Fri 26 Oct |
nil | Rest day. |
| Sat 27 Oct |
4 10 |
1.30pm. Race: Interclub - 1500m in 4:53.6 (3:16/km). First lap in 70 seconds, 800m split in 2:30. Faded. 4.00pm. Race: Interclub - 10,000m in 39:49.0 (3:59/km). First 4 laps in 5:50 (36:30 pace), 5000m in 19:38, last lap in 78 seconds. Think I need a minimum of 60k/week in the track season including 1 long run, the rest interval sessions + easy runs. |
| Sun 28 Oct |
19 | Long run in 95 minutes (5:00/km), easy run at Stromlo Forest. 1 hour 30 mins should be the minimum time for a long run. |
| Week 43 | 51k - Lacked aerobic endurance in the 10k. Weight 75.0kg. | |
| Mon 29 Oct |
8 | Local 8k in 32:49 (4:06/km). Tried to run sub-32 minutes. Have lost form. |
| Tue 30 Oct |
8 | Track, Pearce. 15 x 100m with 100m walk recoveries. Total for the 1500m, 3:58.7 (average 15.9 seconds). Fastest was 14.5 seconds. Speed is improving. |
| Wed 31 Oct |
10 | Track, Pearce. 25 laps (10k) on the grass track in 41:08 (4:07/km). Steady effort - 5000m splits of 20:15 and 20:53. |
| Thu 1 Nov |
7.5 | On the 2.5k TT course, 9:04 (3:38/km) followed by a 5k warm-down jog. |
| Fri 2 Nov |
nil | Rest day. |
| Sat 3 Nov |
8.5 | 10.00am. Race: Weston Creek 7.25k Fun Run - 28:08 (3:53/km). OK result as the goal was 27:30. Finished with an old friend from soccer. Splits: 3k 11:30, 5k 19:09, 6k 27:47. |
| Sun 4 Nov |
21 | 8.00am. Long run in Stromlo Forest in 1:40:54 (5:17/km). Easy run, pleasant conditions, nice and cool. |
| Week 44 | 63k - Good week and WC Fun Run. Weight 75.0kg. 202km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 5 Nov |
10 | Track, Pearce. 25 laps (10k) of the grass track in 40:41 (4:04/km) a training PB. Good conditions, light rain. 5000m splits: 20:06 and 20:35. |
| Tue 6 Nov |
15 | Long local run in 66:46 (4:27/km). Steady run, left knee a little sore. Need new shoes. |
| Wed 7 Nov |
10 | Local 10k in 41:08 (4:07/km). Started too fast - 1k in 3:45, 5k in 20:00. Cool conditions. |
| Thu 8 Nov |
5 | Fartlek 5k in 19:10 (3:50/km). Rain. Halfway in 9:10 (downhill). |
| Fri 9 Nov |
nil | Rest day. |
| Sat 10 Nov |
5 | 4.00pm. Race: Interclub - 3000m in 11:01 (3:40/km). Very disappointing result. Also ran the earlier 1 mile race in 5:20.0 which is approximately equivalent to a 4:58 1500m. Hot conditions. |
| Sun 11 Nov |
13 | Local 13k in 63:42 (4:54/km). Easy running. Had intended to run 15k but upset stomach. Humid. |
| Week 45 | 58k - Poor races on Saturday. Weight 75.0kg. | |
| Mon 12 Nov |
10 | Track, Pearce. 4 x 1500m, averaging 5:37 with one lap jog/walk recoveries. Fastest was 5:15. |
| Tue 13 Nov |
7.5 | Local run including 5k in 20:27. Upset stomach. |
| Wed 14 Nov |
8 | Track, Pearce. 5 x 1000m, averaging 3:41 with 200m slow walk recoveries. |
| Thu 15 Nov |
5 | Local 5k fast in 19:06 (3:49/km), a course PB. Splits of 9:09/9:57. |
| Fri 16 Nov |
nil | Rest day. |
| Sat 17 Nov |
11.5 | 7.30pm. Race: Interclub - 10,000m in 38:29 (3:51/km), a PB. Happy with that. Unofficial time at 25 laps as the lap scorer made me run one lap too many! Time for 10,400m was 39:54. Splits: 5k 19:07, 8k 30:29. |
| Sun 18 Nov |
10 | Local run easy in 46:36 (4:39/km). Quite tired from last night's race. Ran evenly, halfway in 23:21. |
| Week 46 | 52k - Happy with the 10k but not the 26 laps! Weight 75.0kg. | |
| Mon 19 Nov |
7 | Track, Pearce. 4 x 400m fast, averaging 73 seconds. 400m walk/jog/walk slow recoveries. Last one the fastest in 70.3 seconds. Afterwards, 5k slow run for a long warm-down. |
| Tue 20 Nov |
nil | Rest day. |
| Wed 21 Nov |
4 | 6.00pm. Race: Interclub at Woden (grass track). One mile in 5:20.3 (3:20/km). Also later, 2000m in 6:57 (85 second laps). |
| Thu 22 Nov |
15 | Local 15k course in 63:57 (4:16/km), a PB. 5k splits or 21:00, 21:33, 21:24. Didn't feel too hard. |
| Fri 23 Nov |
6 | Half the 12k course in 24:25 (4:06/km). Legs sore. Splits of 11:50, 12:35. |
| Sat 24 Nov |
13.3 | Wagga - footpath loop around Willans Hill in 57:30 (4:19/km). Started too fast. Splits of 26:30 and 31:00. |
| Sun 25 Nov |
13.3 | Wagga - same again in 60:55 (4:35/km). Tired legs so took it much easier. 29:10 and 31:45. Saw gun local runner Dave Smith. |
| Week 47 | 58k - Good training week. Weight 75.0kg. | |
| Mon 26 Nov |
7 | Track, Pearce. 4 x 400m, average time 71.7 with 400m walk/jog/walk recoveries. Fastest was 68.6. Speed coming along well. 5k easy long warm-down run. |
| Tue 27 Nov |
nil | Rest day. |
| Wed 28 Nov |
7 | 6.00pm. Race: Interclub at Woden Park grass track - 800m in 2:21.68, a PB. Later, 5000m in 18:55.0 (3:47/km). Good results. Felt OK. |
| Thu 29 Nov |
15 10 |
1.30pm. Local 15k course steady in 71:32 (4:46/km). Even paced. 7.30pm. Local 10k in 45:50 (4:35/km). Cool conditions. Splits of 23:00/22:50. |
| Fri 30 Nov |
8 | Local 8k in 38:15 (4:47/km). Right hamstring tight. Splits of 19:30 and 18:45. |
| Sat 1 Dec |
3 | 6.00pm. Race: CCC - Parliament House Relays (10 x 1.54k around Old Parliament House) - Ran a leg for the SCT C Team in 5:07 (3:19/km). 189th best time out of 479. Pat Scammell 3:59 and Ann Lord 4:49. Charlie ran 4:58. |
| Sun 2 Dec |
15.8 | West Basin LBG in 75:33 (4:47/km). Cool. Felt good and easy. |
| Week 48 | 65k - Good relay leg but want to break 5! Weight 75.0kg. 233km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 3 Dec |
12 | Local 12k in 56:38 (4:43/km). Cool again. Ran evenly. Left quad too sore to do speedwork today. |
| Tue 4 Dec |
nil | Rest day. |
| Wed 5 Dec |
4 | 6.00pm. Race: Interclub at Woden Park grass track - 1500m in 5:11.0 - Felt OK. Plus warm-up/down. |
| Thu 6 Dec |
15.8 | West Basin LBG in 71:14 (4:30/km), a course PB. Felt good throughout although left knee a little sore. |
| Fri 7 Dec |
5 | Fartlek session - slow running with fast sprinting mixed in. Felt OK. |
| Sat 8 Dec |
2.5 | 6.00pm. Race: Interclub at Woden Park grass track - 4 x 1500m relay leg in 4:54.0 (approx). |
| Sun 9 Dec |
13 | Bulli - steady run out/back from Park Road in 61:58 (4:46/km). Upset stomach. |
| Week 49 | 52k - OK week but tired from work overtime. Weight 75.0kg. | |
| Mon 10 Dec |
7 | Track, Pearce. Warm-up then 4 x 400m averaging 73.2, last one the fastest in 69.9. Happy with that as the grass was a bit long/soft making the track slower than usual. |
| Tue 11 Dec |
nil | Rest day. |
| Wed 12 Dec |
9 | 6.00pm. Race: Interclub at Woden Park - 3000m in 10:38.0 (3:33/km). Also the later 5000m in 18:58.0 (3:48/km). Felt good but not fast. Track was slow with the grass well watered and a little soft. Felt good but not especially fast. |
| Thu 13 Dec |
13.3 | Local course in 57:43 (4:20/km). That was hard. |
| Fri 14 Dec |
10 | Local 10k in 42:26 (4:14/km). Started in a storm. Had stomach problems and faded second half - 20:30/21:56. |
| Sat 15 Dec |
13.3 | Local course in 57:45 (4:20/km) with splits of 27:50/29:55. |
| Sun 16 Dec |
8 3 |
AM - Local 8k in 35:08 (4:23/km). Tired but felt OK. Ran evenly. PM - Track, Pearce. 8 x 200m averaging 34.1 seconds trying the new spikes. |
| Week 50 | 63k - Good week and Interclub races. Weight 75.0kg. | |
| Mon 17 Dec |
6 | Track, Pearce. 4 x 400m averaging 70.32 with 400m slow walk recoveries. Good speed but a little tired. |
| Tue 18 Dec |
nil | Rest day. |
| Wed 19 Dec |
7 | 6.00pm. Race: Interclub at Bruce AIS Warm-up Track - 3000m in 10:40.0 (3:33/km). Also ran the 3000m Steeplechase in 11:45.0 (3:55/km). Very windy. |
| Thu 20 Dec |
5 | Local 5k in 24:12 (4:50/km). After Christmas drinks at work. Upset stomach and a big fade second half. 10:50/13:20. |
| Fri 21 Dec |
10 | Local 10k in 41:29 (4:09/km). Slower than expected for the effort. Something wrong. 20:15/21:14. |
| Sat 22 Dec |
13.3 | Local course in 64:48 (4:52/km). Very tired from long work days. Splits of 30:00/34:48. |
| Sun 23 Dec |
5 | Local 5k in 20:15 (4:03/km). Still tired. Splits of 9:36/10:29. Hot. |
| Week 51 | 46k - Busy work days a problem. Tired. Weight 75.0kg. | |
| Mon 24 Dec |
nil | Rest day. |
| Tue 25 Dec |
nil | Rest day. |
| Wed 26 Dec |
10 | Wagga - Trail fartlek with Dad and C the dog on Willans Hill. Fast runs then jog back to Dad. Enjoyed that. |
| Thu 27 Dec |
10.5 | Wagga - Local footpath course in 45:01 (4:17/km). Felt OK. 1k in 3:47, 5k in 21:27. Hot - warmest day of 1984. |
| Fri 28 Dec |
10 | Wagga - Trail fartlek on Willans Hill, 43 minutes for the 10k. |
| Sat 29 Dec |
10 | Wagga - Local footpath course in 41:04 (4:06/km). Hot again. 1500m in 5:21, 3k in 11:25, 5k in 19:48. |
| Sun 30 Dec |
6 | Wagga - Short trail fartlek in 27 minutes. Felt OK. |
| Week 52 | 46k - Enjoyable runs in Wagga. Weight 75.0kg. 207km last 4 weeks. | |
|
The End - 2,422 km (46.6k per week) |