Ewen's Running Diary - 1985

This page is my running diary from 1985, the year I turned 28. I ran PBs for some race distances but didn't run enough mileage and tried to improve by running fast interval sessions, which didn't work. There were 94 days when I didn't run. I ran 2,726 km - an average of 52.4 km per week.

My best results during 1985 were: 800m - 2:15.2, 1500m - 4:43.2, 3000m - 10:24.0, 5000m - 18:31.0, 10000m - 39:32.0, 2k Steeplechase - 7:18.0, 3k Steeplechase - 11:32.7, 5k road - 18:43, 10k road - 38:31, 15k road - 59:45, Half Marathon - 85:38, City to Surf 14k - 54:42, High Jump - 1.58m.

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
31 Dec
13.3 Wagga - fast run in 55:07 (4:09/km) but it felt like I was running faster. Halfway in 26:55. For this year I'd like to average 70 km per week with general aerobic runs at 4:30/km and long runs at 5:00/km. One interval session and one race per week. Improve all PBs.
Tue
1 Jan
6 Wagga - 6k at 4:12/km average as fartlek with various distance fast runs.
Wed
2 Jan
13.3 In 57:11 (4:18/km). Hard run, faded. Half splits of 27:30 and 29:40. Cooler with some rain.
Thu
3 Jan
6 Easy run with some fartlek in there.
Fri
4 Jan
10 Canberra. 10k in 43:48 (4:23/km). Legs were no good before I started.
Sat
5 Jan
4 Fartlek run to the top of Mt Taylor and back averaging about 5:00/km.
Sun
6 Jan
5 5k time trial in 19:38 (3:56/km). Flat out effort but it was slow. Why?
Week 01 57k - Slower than expected on a few runs this week. Weight 74.0kg.
Mon
7 Jan
nil Rest day. Busy at work.
Tue
8 Jan
nil Rest day.
Wed
9 Jan
5 8.00pm. Race: ACT Interclub at Bruce - 3000m in 10:30.0, a PB! Just, by 2 seconds. 1500m splits of 5:05 and 5:25.
Thu
10 Jan
13.3 Relaxed and easy in 61:51 (4:39/km). Half splits of 30:00 and 31:51.
Fri
11 Jan
12 Ran 54:49 (4:34/km) on a warm afternoon. Half splits of 26:15 and 28:34.
Sat
12 Jan
18 7.00am. Long run in Stromlo Forest for 90 minutes (5:00/km). Beautiful run.
Sun
13 Jan
13 PM - Stromlo Forest, steady run in 62:30 (4:48/km). Tired. Hot conditions, a couple of walks.
Week 02 61k - 3000m PB! Weight 74.0kg.
Mon
14 Jan
8 Steady run in 35:30 (4:26/km). Very hot at 37C. Half splits of 17:42 and 17:48.
Tue
15 Jan
nil Rest day.
Wed
16 Jan
6 7.00pm. Race: ACT Interclub at Bruce - 1500m in 4:50.0 (best time for the season). Splits of 73, 79, 82, 56 (300m). Also ran the 3000m Steeplechase in 11:41.0. Enjoyed both races.
Thu
17 Jan
13.3 Easy run in 64:35 (4:51/km) with both hamstrings feeling tight. Half splits of 31:45 and 32:50.
Fri
18 Jan
12 Even paced run in 58:27 (4:52/km), finding it hard with tight legs.
Sat
19 Jan
13.1 Steady run in 61:00 (4:40/km).
Sun
20 Jan
18 Stromlo Forest - 18k in 90:00 (5:00/km) with a break after 30 minutes.
Week 03 70k - Good 1500m race. Weight 74.0kg.
Mon
21 Jan
12 Even paced run in 56:10 (4:41/km), saw Mike Kelly from the 4-Owners motorcycle club.
Tue
22 Jan
nil Rest day.
Wed
23 Jan
7 7.00pm. Race: ACT Interclub at Bruce - 800m in 2:15.4, PB! Also ran the 5000m, feeling tired in 18:46.0.
Thu
24 Jan
18 Stromlo Forest long run in 90:33 (5:02/km). Saw Deek and Matthew Webber out running.
Fri
25 Jan
13.3 Steady run on tired legs in 64:46 (4:52/km).
Sat
26 Jan
8 Local 8k in 39:34 (4:56/km), slowest time for this course. Very tight legs.
Sun
27 Jan
nil Rest day.
Week 04 58k - Great 800m race! Enjoying 800s. Weight 74.0kg. 246km last 4 weeks.


DateKms Comments
Mon
28 Jan
12 Tired run in 59:43 (4:48/km). Very hot, over 35C.
Tue
29 Jan
nil Rest day.
Wed
30 Jan
5 7.00pm. Race: ACT Interclub at Bruce - 1500m in 4:45.2. Another PB! Also ran the 3000m Steeplechase afterwards in 11:45.7. Happy with the 1500, would like to break 4:40 and eventually break 11 minutes in the steeplechase.
Thu
31 Jan
13.3 Steady run in 62:02 (4:40/km) trying for a stronger push off the ground to give longer strides.
Fri
1 Feb
13.3 Strong run in 60:37 (4:33/km). OK but have a blister on the left big toe.
Sat
2 Feb
18 Stromlo Forest - 2 x 9k loop in 89:45 (4:59/km). Steady run with Andrew Sutcliffe and Ron Sidnell. In the last 3k saw Deek, Biggs and other AIS runners, big group.
Sun
3 Feb
15 9.00am. Stromlo Forest - steady run in 75:00 (5:00/km). Felt OK.
Week 05 76k - 1500m PB! Running well. Weight 74.0kg.
Mon
4 Feb
8 Warm-up for 3k then sprints with good form on the grass. Jog 3k home.
Tue
5 Feb
nil Rest day.
Wed
6 Feb
5 7.00pm. Race: ACT Interclub at Bruce - 800m in 2:18.08 (electronic). Also ran the 3000m afterwards in 10:37.0 (3:32/km). A bit disappointed with that run, faded after starting at 10 minute pace. Not fit enough to hold that pace.
Thu
7 Feb
15 2.00pm. Strong run in 70:50 (4:43/km). Cool.
Fri
8 Feb
13.5 Stromlo Forest from Deeks Drive - loops on trails in the forest in 67:30 (5:00/km). Tired.
Sat
9 Feb
13.3 Local loop in 66:30 (5:00/km). Tired again. Upset stomach.
Sun
10 Feb
15.2 Stromlo Forest morning long run in 75:00 (4:56/km). Easy with tired legs again.
Week 06 70k - OK 800m race but slow in the 3000m. Weight 74.0kg.
Mon
11 Feb
15 Local hard run in 68:44 (4:35/km). Still feeling tired.
Tue
12 Feb
10 6.00pm. Race: CCC - Summer Series, Central Basin 4.7k - 43rd in 17:45 (3:46/km). Good run for no taper, finishing just behind Susan Hobson (17:41). Short warm-up and another lap after in 22:00 (4:40/km). Paul Rake 1st in 14:43 and Lesley Douglas 17:18, Charlie 17:22.
Wed
13 Feb
nil Rest day.
Thu
14 Feb
nil Rest day.
Fri
15 Feb
7 8.00pm. Race: ACT 5000m Championships at Bruce - 22nd B-Grade in 18:31.0 (3:42/km). Slow! Faded after being on 17:42 pace early, then 18:15 pace at 3k (10:57). Warm-up 2k of jogging with strides.
Sat
16 Feb
nil Rest day.
Sun
17 Feb
5 3.00pm. Race: ACT 3k Steeplechase Championships at Bruce - 11:32.7 (3:51/km). Not far off my goal of 11:29. Started too fast, 10:12 pace at 1 lap, 10:18 at 2 laps (2:52).
Week 07 37k - OK Steeplechase but a slow 5000m. Weight 74.0kg.
Mon
18 Feb
3 Slow local run in 14:15 (4:45/km). Legs dead. Felt sick.
Tue
19 Feb
8 6.00pm. Race: CCC - Summer Series Smithy 6.4k (Deeks Drive, Stromlo) - 29th in 23:49 (3:43/km), very pleased with that. First mile in 5:42, finished 11 secs behind Charlie and just ahead of Lesley Douglas (23:52). Bill Kirkland 1st in 20:02.
Wed
20 Feb
13.3 Local run in 70:30 (5:18/km). That was hard. Ball of right foot very sore.
Thu
21 Feb
15 Steady run in 74:26 (4:57/km). Felt much easier than yesterday.
Fri
22 Feb
nil Rest day.
Sat
23 Feb
5 2.00pm. Race: ACT Interclub at Bruce - 1500m in 4:48.0. Last lap a bit slow at 58 secs. Also ran a leg of the 4 x 100m relay for SCT, team finishing in 53.0 secs. Afterwards, ran the 3000m in 10:30.0 (3:30/km), equal PB.
Sun
24 Feb
30 Stromlo Forest long run in 2:35:57 (5:12/km). Longest run since 1981, felt OK, running evenly but tired legs after 25k.
Week 08 74k - Better week, 2 good races. Weight 74.0kg. 257km last 4 weeks.


DateKms Comments
Mon
25 Feb
nil Rest day.
Tue
26 Feb
7 6.00pm. Race: CCC - Summer Series, Black Mountain Peninsula 5k (3-lap on road/bike path) - 44th in 18:43 (3:44/km). Average run. Faded. Lap splits of 6:03, 6:10, 6:30. Jim Murphy 1st in 15:08, Lesley Douglas 18:25. Charlie 18:13, Susan Hobson 18:45, Carol Ey 18:47.
Wed
27 Feb
nil Rest day.
Thu
28 Feb
nil Rest day.
Fri
1 Mar
nil Rest day.
Sat
2 Mar
3 2.30pm. Race: ACT Interclub at Bruce - 800m (E-Grade), 2:16.4. Felt good, but still the burning throat afterwards.
Sun
3 Mar
23

16
9.00am. Race: Lake Ginninderra Half Marathon 21.1k - 48th in 89:20 (4:14/km). Again started too fast, 81:30 pace at 1 mile (6:12). Splits: 5k 19:30, 10k 40:40, 15k 62:20. Colin Neave 1st in 67:45 and Leslie Douglas 83:59.
6.30pm. 2 laps of my local 8k course in 78:45 (4:55/km), running evenly.
Week 09 49k - Good 800m race. Weight 74.0kg.
Mon
4 Mar
nil Rest day.
Tue
5 Mar
11 6.00pm. Race: CCC - Summer Series Weston Park 9k - 45th in 35:23 (3:56/km). Scenic course, out/back on the bikepath towards Scrivener Dam. Half split in 17:10. Colin Neave 1st in 28:18 and Lesley Douglas 34:15. Charlie 33:40, Susan Hobson 35:11.
Wed
6 Mar
16 Local 16k in 72:38 (4:32/km). Cool conditions, felt strong, passing halfway in 35:45.
Thu
7 Mar
24 Long run from home in 1:58:18 (4:56/km). Cool. Quite tired the last 5k.
Fri
8 Mar
12 12k in 54:37 (4:33/km) with tired legs. Slowed the second half.
Sat
9 Mar
nil Rest day.
Sun
10 Mar
10 9.00am. Race: Canberra TAA Marymead '2 Bridges' 8k Fun Run - 30:36 (3:49/km), a PB for this course which goes over Kings Ave and Commonwealth Ave Bridges, big lap around Central Basin of LBG. Ran evenly.
Week 10 73k - Happy with the 2 Bridges Fun Run. Good week. Weight 74.0kg.
Mon
11 Mar
nil Rest day.
Tue
12 Mar
19 6.00pm. Race: CCC - Summer Series Sri Chinmoy 10k - 49th in 40:00 (4:00/km). Too close to Sunday's race to run well. Colin Neave 1st in 31:48 and Shane Barrett 37:41. Splits: 2k 7:38, 4k 15:35, 5k 19:35. Afterwards ran 8k 'warm-down' in 40:00 (5:00/km), difficult.
Wed
13 Mar
16 16k local run in 80:00 (5:00/km), legs very tired.
Thu
14 Mar
16 Same again in 79:12 (4:57/km), legs OK but an upset stomach after passing 8k in 37:20.
Fri
15 Mar
nil Rest day.
Sat
16 Mar
6.7 Had planned to run 26k, started well but had to stop and walk home after 33:30, feeling very sick.
Sun
17 Mar
13.3 From home in 60:21 (4:32/km) running evenly and feeling strong. Legs OK.
Week 11 71k - Tired this week, slow Summer Series 10k. Weight 74.0kg.
Mon
18 Mar
nil Rest day. Think a day off might help in tomorrow's race.
Tue
19 Mar
9 6.00pm. Race: CCC - Summer Series Lake Ginninderra 7.1k - 44th in 27:40 (3:54/km). The rest day didn't help! Very ordinary. Must train better. Paul Rake 1st in 22:31 and Shane Barrett 25:41.
Wed
20 Mar
10 Local 10k in 44:37 (4:28/km), positive split. Tired legs.
Thu
21 Mar
18 Steady local run in 92:20 (5:08/km). Tired before I started. Not easy.
Fri
22 Mar
nil Rest day.
Sat
23 Mar
nil Rest day. Sydney.
Sun
24 Mar
22 8.00am. Race: Striders National Panasonic Half Marathon (Lane Cove Park) 21.1k - 726th in 1:35:38 (4:32/km). Legs were 'gone' after 8k. Struggled on the hills. Splits: 5k 20:54, 10k 42:40, 16k 69:20. Not fit for a hilly half marathon.
Week 12 59k - Slow half marathon. Weight 74.0kg. 252km last 4 weeks.


DateKms Comments
Mon
25 Mar
5 Easy recovery run in 24:30 (4:54/km).
Tue
26 Mar
8 Local 8k in 37:30 (4:41/km), finishing strongly. Half splits of 19:30 and 18:00. Much better idea to run even splits but I just can't judge how my legs are going to feel until it's too late. Have a bad habit of starting fast and fading (in races and in training).
Wed
27 Mar
16 Local 16k in 74:22 (4:39/km) running negative splits 38:10 and 36:12.
Thu
28 Mar
10 10k in 47:08 (4:43/km), slow run with tired legs.
Fri
29 Mar
nil Rest day.
Sat
30 Mar
nil Rest day.
Sun
31 Mar
8 Local 8k in 35:03 (4:23/km), negative splits of 17:50 and 17:13.
Week 13 47k - Mileage too low. Weight 74.0kg.
Mon
1 Apr
16 Local 16k in 76:55 (4:48/km) as 2 x 2k course plus 1 x 12k. Felt OK.
Tue
2 Apr
8 Local 8k in 33:29 (4:11/km) running hard but fading. Half splits of 15:50 and 17:39. Not good.
Wed
3 Apr
16 Local 16k in 72:50 (4:33/km) Breathing easy but legs tired the last 3k. Splits of 36:50 and 36:00.
Thu
4 Apr
10 Local 10k in 43:48 (4:23/km), felt OK. Warm conditions.
Fri
5 Apr
4 Wagga - slow jog with Dad for 20:32 (5:08/km). Legs felt OK.
Sat
6 Apr
13 10.00am. Race: Griffith 'Bacchus 12000' 11.3k fun run - 23rd (again!) in 45:11 (4:00/km). Ran evenly, holding back a fraction. Won by Peter Haynes from Lawrie Whitty and Ngaire Drake from Donna Gould for the women.
Sun
7 Apr
nil Rest day. Return to Canberra.
Week 14 67k - OK result in the Bacchus 12000. Weight 74.0kg.
Mon
8 Apr
6 Easy recovery run in 30 minutes. Very humid.
Tue
9 Apr
8 Test run to get a feel for 'easy' marathon pace. 35:31 (4:26/km) which felt too fast. Goal for the marathon is to run 3:10, which is 4:30/km pace.
Wed
10 Apr
nil Rest day.
Thu
11 Apr
2 Another marathon test run, 2k in 8:22 (4:11/km). Too fast again. On Sunday I'll aim to run very easy for the first 2k then hold whatever pace that happens to be - 4:18 to 4:34/km perhaps, which will result in a marathon between 3:01 and 3:13.
Fri
12 Apr
nil Rest day.
Sat
13 Apr
nil Rest day.
Sun
14 Apr
32 7.00am. Race: Nike Canberra Marathon - DNF. At 32k in 2:29:00 (4:39/km). Started too fast. Should have run 3:20 pace. Legs tired at 25k, gone at 30k, struggled to 32k then walked to 37k before dropping out. Very warm and humid last hour. Need training runs of 30k or more for the marathon. Splits: 1k 4:48, 3k 14:00, 5k 22:30, 10k 45:50, 15k 68:30, 21.1k 1:37:00, 30k 2:19:05. Shoes too small, blisters left toes. Need cooler weather.
Week 15 48k - Need long runs to race the marathon! Weight 74.0kg.
Mon
15 Apr
nil Rest day.
Tue
16 Apr
nil Rest day.
Wed
17 Apr
3 Jogged 3k in 14:10 (4:43/km), very easy. Legs sore and not recovered. Take it easy for 2 weeks.
Thu
18 Apr
nil Rest day.
Fri
19 Apr
3 Same 3k course again in 13:00 (4:20/km), holding back a little.
Sat
20 Apr
9 2.00pm. Race: CCC - Pipe Flat International 7k - 87th in 28:21 (4:03/km), good training pace. Started faster, 3k in 11:40 then slowed down. Jim Murphy 1st in 21:28 and Carolyn Schuwalow 25:39. Bryan Thomas 24:25, Hugh Ford 25:30, Charlie 26:00.
Sun
21 Apr
nil Rest day.
Week 16 15k - Recovery week from the marathon. Weight 74.0kg. 177km last 4 weeks.


DateKms Comments
Mon
22 Apr
nil Rest day.
Tue
23 Apr
8 Local 8k in 34:40 (4:20/km), faded after 4k in 16:20. Not fit.
Wed
24 Apr
16 Local 16k in 76:42 (4:48/km), steady effort. Cool and windy.
Thu
25 Apr
13.3 Ran 60:12 (4:32/km). Bit of a struggle.
Fri
26 Apr
nil Rest day.
Sat
27 Apr
9 2.00pm. Race: CCC - Eucalypt Trail (near the AIS track) 6.8k - 65th in 28:04 (4:07/km). First lap in 13:40 then faded. 41 seconds slower than 1984. Paul Fabris 1st in 21:44. Charlie Modrak ran 26:04 and Brian Wenn 26:47. Need to get fit again.
Sun
28 Apr
24 7.30am. Cotter '15 mile' in 1:57:30 (4:54/km) running mostly with Wayne Shore. Good long run on a nice course. Beautiful smooth dirt roads, often through pine forests.
Week 17 70k - Slow race but a good long run. Weight 74.0kg.
Mon
29 Apr
6 Local 6k in 28:13 (4:42/km), easy running. Sore below left knee, maybe ITB related?
Tue
30 Apr
12 Local 12k in 52:19 (4:22/km), running strongly for a fast time. Perhaps could run 62 minutes for 15k?
Wed
1 May
nil Rest day. Resting the left knee. If it's no good on Sunday I'll try mileage of around 60 km per week for a while.
Thu
2 May
nil Rest day.
Fri
3 May
nil Rest day.
Sat
4 May
nil Rest day.
Sun
5 May
17 9.00am. Race: CCC - ACT 15k Road Championships (Giralang) - 66th in 59:45 (3:59/km), a 4 second PB! Happy with that. I was expecting over 61 minutes. Left knee no real problem. Splits: 4:00, 7:40, 11:23, 15:14, 19:06, 23:00, 31:16 (8k), 39:30, 47:50, 56:04 (14k), last km in 3:41. Gerard Barrett 1st in 44:34, Annette Perkins 1st 10k in 36:07.
Week 18 35k - Happy with the 15k race. Weight 74.0kg.
Mon
6 May
nil Rest day. Having a week off running for an 'end of season' break.
Tue
7 May
nil Rest day.
Wed
8 May
nil Rest day.
Thu
9 May
nil Rest day.
Fri
10 May
nil Rest day.
Sat
11 May
nil Rest day.
Sun
12 May
nil Rest day.
Week 19 0k - Planned week off running. Weight 75.0kg.
Mon
13 May
4 4k course running 'flat out' in 17:25 (4:21/km). That was hard! Breathing was ragged, have lost fitness. Try and run daily!
Tue
14 May
8 Local 8k in 39:43 (4:57/km). Left knee and right achilles tendon sore. A bit worried about that.
Wed
15 May
6 Local 6k in 24:21 (4:03/km), running hard. Knee has improved. Using an extra insert (3mm) in the left shoe.
Thu
16 May
8 Local 8k in 32:18 (4:02/km), running hard again. Good run, only 24 seconds off the PB for this course. Splits of 16:00 and 16:18. Raining.
Fri
17 May
nil Rest day.
Sat
18 May
9 1.15pm. Race: CCC - Bilga Bash 4k XC - 9th in 16:08 (4:02/km). Traditional cross country course with fence and creek crossings, paddocks and dirt trails. Stu Mee 1st in 13:35, Fiona Dawes 15:29. Good race with Lacey Clews 15:50 and Lesley Douglas 16:15. Also ran a lap of the 8k race in 17:55 (4:29/km).
Sun
19 May
12 New Torrens 'hills' course in 53:59 (4:30/km). Very cold and bleak.
Week 20 47k - Slow return to training. Fun Bilga Bash XC. Weight 75.0kg. 152km last 4 weeks.


DateKms Comments
Mon
20 May
4 Local 4k in 16:18 (4:04/km). Left knee painful. Cold.
Tue
21 May
10 Torrens 10k course in 40:59 (4:06/km). Nice afternoon. 18 seconds off my PB for this course. Splits of 2k 9:31, 5k 19:58. Lost a minute over the last 5k which I put down to lost fitness rather than starting too fast.
Wed
22 May
3 Time trial 2.05k course in 7:29 (3:45/km). Knee was fine, maybe better at a fast pace? Or the New Balance shoes?
Thu
23 May
8 Local 8k course in 32:5 (4:04/km). Left knee good, just a slight feeling there. Couldn't detect any pain at work.
Fri
24 May
6 Local 6k in 24:37 (4:06/km), steady run.
Sat
25 May
nil Rest day.
Sun
26 May
nil Rest day.
Week 21 31k - Not running enough. Weight 74.0kg.
Mon
27 May
6 Wagga - 6k course in 23:52 (3:59/km). Started fast and faded. Halfway in 11:10. Fastest run on this course, previous best on 15 April 1981, 4 years ago.
Tue
28 May
8 Local 8k in 33:03 (4:08/km) running evenly, 16:35 at 4k.
Wed
29 May
4.1 2 laps of the short time trial course in 15:59 (3:54/km), running evenly with a strong finish.
Thu
30 May
10 Torrens 10k in 41:51 (4:11/km) passing 5k in 20:25. Knee a little niggly the last 6k.
Fri
31 May
3 Time trial 2.05k course in 7:33 (3:41/km). Good run, not 100% desperation. Hold mileage at around 50k per week for a month.
Sat
1 Jun
nil Rest day.
Sun
2 Jun
13 8.00am. Race: CCC - Canberra to Gunning Relay - ran for SCT 'B' team, 17th from 49 teams in 5 hours 11 minutes. Ran 2 legs, 8k in 30:40 (3:50/km) with a 6k split of 22:58 and 3.5k in 13:00 (4:43/km). Knee was OK.
Week 22 44k - Ran well in the Gunning Relays. Weight 74.0kg.
Mon
3 Jun
4.1 Steady effort in 15:47 (3:53/km). Good run after yesterday.
Tue
4 Jun
13.3 Local course in 56:27 (4:15/km). 55 seconds slower than my PB for this course. Felt a little tired. Halfway split in 27:10.
Wed
5 Jun
nil Rest day.
Thu
6 Jun
3 Fast run on the 2.05k time trial course (slight downhill) in 7:20 (3:35/km). Struggled to hold that pace. Need faster intervals.
Fri
7 Jun
nil Rest day.
Sat
8 Jun
5.3 1.15pm. Race: CCC - Campbell Park 3.2k (dirt trails) - 5th in 11:37 (3:38/km), just ahead of Ed Helgeby. Good race. Only 28 finishers, most runners doing the longer event. Steve Knight 1st in 10:53 and Lisa Muir 11:55.
Sun
9 Jun
13.3 Wagga - 55:36 (4:11/km) but slowed after halfway in 26:00 running fast, trying for a course PB.
Week 23 39k - Good race but training not great. Weight 74.0kg.
Mon
10 Jun
6 Wagga - 6k course reverse direction in 24:11 (4:02/km) passing halfway in 11:45.
Tue
11 Jun
8 Local 8k in 33:28 (4:11/km). Knee fine until 5k then just a little soreness.
Wed
12 Jun
6 Local 6k in 23:47 (3:58/km) just missing a course PB by 3 seconds. Half splits of 11:25 and 12:22.
Thu
13 Jun
2 Warm-up 1k in 4 minutes followed by 1k fast in 3:30. Goal for Saturday's race is to break 11 minutes.
Fri
14 Jun
nil Rest day.
Sat
15 Jun
5 2.00pm. Race: CCC - Carillon XC Relays 4 x 3k - 107th fastest time in the SCT 'C' Team in 11:06 (3:42/km). Faded after 1500m, finishing behind Sarah Collins (11:06) and ahead of Jacqui Smith (11:08). Didn't feel great (don't drink coffee just before racing!). Danny Boltz fastest in 8:46 and Charlotte Templeton 10:42. Charlie 10:43.
Sun
16 Jun
18 Stromlo Forest - steady run in 80:23 (4:28/km) enjoying the soft surface of the dirt roads. Good for the knee. Half splits of 38:30 and 41:53.
Week 24 45k - OK Carillon 3k but can do better. Weight 74.0kg. 159km last 4 weeks.


DateKms Comments
Mon
17 Jun
6 Local 6k in 24:14 (4:02/km). Good training run. Knee good! Cold!
Tue
18 Jun
12 Local 12k in 50:55 (4:14/km), good run but tired. Halfway splits of 24:50 and 26:05.
Wed
19 Jun
3 Torrens 2.05k time trial course in 7:50 (3:49/km), felt fairly easy. Tired legs. Cold again.
Thu
20 Jun
nil Rest day.
Fri
21 Jun
nil Rest day.
Sat
22 Jun
19 1.15pm. Race: CCC - Brown Trig (dirt trails, hilly) 6k - 8th in 24:18 (4:03/km). Poor race, faded after halfway in 11:25. Didn't feel fresh. Andrew Whitehead 1st in 21:17 and Ann Lord 23:03. Also ran the 11.8k race easy, 92nd in 54:33 (4:37/km).
Sun
23 Jun
8 SCT Sunday training group at Fadden Pines - 8k group run easy in 36:00 (4:30/km) with Wayne Shore, Greg Gilbert, Cathy Burton and others.
Week 25 48k - Didn't race well at Brown Trig. Weight 74.0kg.
Mon
24 Jun
nil Rest day. DOMS! (delayed onset muscle soreness) from Saturday's hard hilly races, running flat out down the hills.
Tue
25 Jun
3 Time trial 2.05k course in 7:27 (3:38/km). OK result but I need to introduce a weekly hill session at the legs didn't feel strong.
Wed
26 Jun
5 Two laps of the TT course in 16:24 (4:00/km) running evenly, hard effort.
Thu
27 Jun
3 Local 3k fast tempo in 11:50 (3:57/km). Breathing hard. Half splits of 5:56 and 5:44.
Fri
28 Jun
nil Rest day. Not sure that rest days prior to races are a great idea. Doesn't seem to help much in terms of freshness. An easy 45 minute run with a few strides would probably be a better routine on the day before a race.
Sat
29 Jun
12 2.00pm. Race: CCC - Showground 10k (road course using the grounds of Epic) - 84th in 38:31 (3:51/km). Started too fast for my fitness level and faded after 6k. Splits: 3:36, 7:10, 10:58, 14:46, 18:40 (5k), 22:26, 26:30 (7k). Gary Griggs 1st in 29:38 and Jacqui Smith 37:28. Also, Geoff Moore 33:01, Bryan Thomas 34:46, Hugh Ford 35:44, Charlie Modrak 37:18.
Sun
30 Jun
20 SCT training group long run from Fadden Pines, steady in 90:00 (4:30/km). Knee fine. Keep up these longer weekly runs.
Week 26 43k - Not fit enough to run 36:40 for 10k. Weight 74.0kg.
Mon
1 Jul
12 Torrens 'hills' course in 50:24 (4:12/km). Ran hard up the hills and easy down and on the flats.
Tue
2 Jul
18 2.00pm. Stromlo Forest long run in 79:36 (4:25/km). Good weather, sunny and calm, wearing a T-shirt and shorts. Ran evenly with half splits of 39:10 and 40:26.
Wed
3 Jul
3 Torrens 2.05k time trial course in 7:32 (3:40/km) wearing the 'Tiger Gold' racing shoes. Stomach upset so an OK run.
Thu
4 Jul
12 Local 12k in 52:39 (4:23/km). Shin splits in the right leg, probably from the worn out NB shoes. Halfway in 25 minutes.
Fri
5 Jul
nil Rest day.
Sat
6 Jul
17 1.15pm. Race: CCC - Rocky Horror (Black Mtn trails) 5.7k - 12th in 23:35 (4:08/km). Paul Rake 1st in 20:43 and Charlotte Templeton 22:01. Also ran the 9.6k, 75th in 40:41 (4:14/km) at an easier effort. Good day, racing better than last Saturday.
Sun
7 Jul
19 SCT Sunday long run in 86:30 (4:33/km). Running with Wayne Shore and Robert Kyloh mostly, first 10k fast and the rest easy.
Week 27 81k - Better race and better weekly mileage. Weight 74.0kg.
Mon
8 Jul
8 Local 8k in 37:02 (4:37/km), starting out to run 16k but felt crook.
Tue
9 Jul
6 Local 6k in 24:49 (4:08/km), quick early again but a bit of an upset stomach. 12:02 at 3k.
Wed
10 Jul
12 Torrens 'hills' course in 50:20 (4:11/km), a course PB. Good training.
Thu
11 Jul
8 Torrens 8k in 31:38 (3:57/km), a course PB! In the 'uphill' direction wearing the light Tiger Gold shoes. 4k splits of 14:55 and 16:43 so not strong in the second half.
Fri
12 Jul
nil Rest day.
Sat
13 Jul
10 1.15pm. Race: CCC - Rosemary Longstaff 8.4k XC (Regatta Point) - 10th in 31:44 (3:47/km). Out/back on grass towards Duntroon. Best race of the winter thus far (due to better training, hills, long runs, better warm-up?). Splits of 2k 7:15, 5k 17:56. Paul Singleton 1st in 28:20 and Annette Perkins 31:37. Finished ahead of Sarah Rankin, Sarah Collins and Susan Hobson.
Sun
14 Jul
18 SCT long run group in 81:30 (4:32/km) mostly with Peter Collas. Last 3k was hard going.
Week 28 62k - Good Longstaff 8k XC race. Weight 74.0kg. 234km last 4 weeks.


DateKms Comments
Mon
15 Jul
6 Torrens hills course in 25:26 (4:14/km). Strong run, headwind at times and raining.
Tue
16 Jul
18 Torrens 18k in 75:56 (4:13/km), course PB. Good run, windy and cold although sunny. Half splits of 37:20 and 38:36. Getting stronger.
Wed
17 Jul
12 Torrens 'hills' course in 50:36 (4:13/km). Training going well. Keep it up!
Thu
18 Jul
5 Torrens 4.1k time trial course in 15:36 (3:48/km), a course PB by 20 secs. Wearing the Tiger Gold racing shoes. Steady effort, can improve on that.
Fri
19 Jul
nil Rest day.
Sat
20 Jul
17 1.15pm. Race: CCC - Crisp Farm 6k XC - 3rd in 23:37 (3:56/km). Cross country course at a farm between Collector and Goulburn (Canberra v Goulburn runners). Best Cross Country Club placing, good race with Jacqui Smith (23:51), Dennis Smith 1st in 22:27. Afterwards ran the 10.35k race, 28th in 44:49 (4:19/km) racing Graeme Small early (43:53) and Ken Smith (44:57).
Sun
21 Jul
10 SCT training group at Fadden Pines - easy 10k with Peter Collas in 44:30 (4:27/km), recovering from yesterday's races.
Week 29 68k - Crisp Farm XC was fun. Running well. Weight 74.0kg.
Mon
22 Jul
6 Local 6k in 25:48 (4:18/km). Sore right glute, sore shin and a stomach ache.
Tue
23 Jul
nil Rest day. Blackout.
Wed
24 Jul
12 Torrens 'hills' course in 48:57 (4:05/km), a course PB. Started fast. Felt like I can run quicker over this course.
Thu
25 Jul
18 Stromlo trails - 18k course in 73:59 (4:07/km), a course PB. Good run considering the legs felt tired. Half splits of 36:05 and 37:54. Still finding even splits difficult.
Fri
26 Jul
nil Rest day.
Sat
27 Jul
10 2.00pm. Race: CCC - Gilbert '5 Mile' (8.0467k) - 40th in 30:34 (3:48/km). Good result. Early pace was fast and didn't feel fresh. 1st Graham Clews 24:11 and Krishna Wood (Stanton) 29:37. Also, Dick Telford 26:21, Geoff Moore 27:24, Sarah Rankin 30:03.
Sun
28 Jul
10 SCT group long run from Fadden Pines in 45:00 (4:30/km), mainly with Peter Collas and a friend of his plus Andrew from Little Athletics.
Week 30 56k - Pleasing Gilbert 5, looking good for City to Surf. Weight 74.0kg.
Mon
29 Jul
13.3 Wagga - 13.3k course in 52:24 (3:56/km), a course PB. Paced by Anne on the bike, halfway in 25:20. Headwind at times. Good run.
Tue
30 Jul
6 Wagga - ran with Dad past Lake Albert in 27:48 (4:38/km). Easy running.
Wed
31 Jul
5 Wagga - over Willans Hill to the Botanic Gardens easy with Dad and 6 x 100m strides before jogging back. About 22 minutes.
Thu
1 Aug
6 Wagga - 6k in 23:15 (3:52/km), a course PB by 37 seconds but started too fast! 11:20 for 3k. Need the first 3k to be easy on Sunday!
Fri
2 Aug
3 Easy short run at 4:30/km. Legs good.
Sat
3 Aug
nil Rest day.
Sun
4 Aug
15 10.00am. Race: Sydney City to Surf 14k - 685th in 54:42 (3:54/km), a PB by 2 minutes. Good effort. A little too fast early, passing 3k in 11:15, 7k in 28:00, 8k in 32:20 and 10k in 39:40. Finished behind Jacqui Smith and Jan Williams.
Week 31 48k - Pleasing City to Surf but I'm sure I can run faster. Weight 74.0kg.
Mon
5 Aug
6 Wagga - very easy run with Charlie the dog in about 30 minutes.
Tue
6 Aug
27 Wagga - long run easy in 2:23:30 (5:19/km). Very easy pace. Quads were sore after 90 minutes of running. The last 4k was hard. Good training.
Wed
7 Aug
6 Wagga - very easy at 5:20/km pace.
Thu
8 Aug
15 Wagga - Willans Hill out and back hard in 75:00 (5:00/km). Good run, no injury niggles.
Fri
9 Aug
6 Wagga - easy morning run, steady pace.
Sat
10 Aug
4 Bulli - 14 x 150 metres fast on the beach with walk recoveries plus jog there and back from Uncle's place.
Sun
11 Aug
21 Bulli - long run to Wollongong and back in 1:50:45 (5:16/km). Felt OK.
Week 32 85k - Easier to run more when I'm not working. Weight 74.0kg. 257km last 4 weeks.


DateKms Comments
Mon
12 Aug
6 Wagga - fartlek session consisting of various strides between 50 and 250 metres with jogging recoveries.
Tue
13 Aug
15 Wagga - hill trails with Charlie the dog, steady pace but too slow.
Wed
14 Aug
11 Wagga - morning run steady pace including 3 strides of between 50 and 200 metres. Tired from yesterday's hilly run.
Thu
15 Aug
6 Wagga - afternoon fartlek consisting of 4 x 400m approximately at a strong pace with jog recoveries.
Fri
16 Aug
3 Wagga - easy jog with Charlie the dog.
Sat
17 Aug
10 2.00pm. Race: Wagga Roadrunners 9k Handicap, Forest Hill - 3rd in 33:27 (3:43/km). Course used a dirt section of Elizabeth Avenue, very flat. Splits: 1k 3:50, 2k 7:33, 4k 15:10, 6k 21:57, 8k 29:58. Good run!
Sun
18 Aug
25 8.00am. Race: Junee to Wagga Marathon - ran 25k in 1:46:00 (4:14/km), passing the half marathon in 89:12. Mostly running with Jo Cullen who ran 3:00:11. Left foot blisters on the ball of the foot and between the toes. No trouble at all with the knees or shins. Course open to traffic so mostly running on the shoulder of the road.
Week 33 76k - Good race and training week. Weight 74.0kg.
Mon
19 Aug
nil Rest day.
Tue
20 Aug
6 Wagga - Easy run for 30 minutes. Still tired from the weekend.
Wed
21 Aug
15 Wagga - Willans Hill trails, steady effort. Felt strong but sluggish.
Thu
22 Aug
10.5 Wagga - Steady running on the 10.5k course.
Fri
23 Aug
6 Wagga - Easy run with Charlie the dog for 30 minutes on Willans Hill.
Sat
24 Aug
8.5 2.00pm. Race: Wagga Wagga Roadrunners 7.4k at Jubilee Park - 27:37 (3:44/km). Fairly flat course, some dirt roads.
Sun
25 Aug
20 Wagga - Easy long run, Plumpton Rd south past the Boat Club and back at 5:00/km pace. Tired from yesterday's race.
Week 34 66k - Good Roadrunners race. Weight 73.0kg.
Mon
26 Aug
8 Torrens - Easy steady run, recovering from the weekend.
Tue
27 Aug
18 Stromlo Forest. Strong run on trails in 75:55 (4:13/km), running negative splits. Halves of 38:40 and 37:15.
Wed
28 Aug
6.5 Hill repeats. Warm-up then 9 short sprints up a medium hill with jog down recoveries.
Thu
29 Aug
6.5 Easy run over hills after a long work day. Stomach upset due to eating hot chips too close to running.
Fri
30 Aug
nil Rest day. Try and run between 80 and 100 kilometres per week, most mileage on Sunday, Monday, Tuesday and Wednesday. Easier days Thursday and Friday before Saturday's race.
Sat
31 Aug
9 2.00pm. Race: CCC - Forest Drive 6k (Stromlo) - 25th in 23:18 (3:53/km). Dirt roads, gentle hills. Started too fast with 3k lap splits of 11:00 and 12:18. Nick de Castella 1st in 19:33 and Kaaren Sutcliffe 24:47. Also, Brian Wenn 22:05 and Nev Madden 22:57.
Sun
1 Sep
27

10
AM - Long run in 2:09:17 (4:47/km). Felt OK.

PM - Easy steady run on the flat at 4:50/km.
Week 35 85k - OK race and mileage this week. Weight 73.0kg.
Mon
2 Sep
8 Slow recovery run. Legs sore! Cold.
Tue
3 Sep
12 Torrens - shorter than the planned 18k over hills. Legs still sore (DOMS). Upset stomach.
Wed
4 Sep
6 Easy run, legs still sore.
Thu
5 Sep
9 Intervals. Melrose High school grass track near Mawson shops. Warm-up then 10 x 300m with 100m walk recoveries. Averaged 59.5 secs for the 300s with the last one in 52.5. Bare foot running.
Fri
6 Sep
nil Rest day.
Sat
7 Sep
4 Easy run. Felt good except for the right calf which was a little tight.
Sun
8 Sep
22 2.00pm. Race: CCC - Point Hut Half Marathon 21.1k - 62nd in 85:57 (4:04/km). Road course using the Tharwa loop. Adidas Atlanta racing flats were great! Ran with a group incl Susan Hobson, Jan Williams, Carol Ey and Kaaren Banks through 10k in 39:42. 16k in 65:06. Felt OK. Garry Hand 1st in 69:37 and Annette Perkins 82:12. Also, Geoff Moore 74:51, Brian Wenn 77:39, Carol Ey 83:29, Susan Hobson 86:07.
Week 36 61k - OK Half Marathon but I can run faster. Weight 73.0kg. 288km last 4 weeks.


DateKms Comments
Mon
9 Sep
12 Torrens hills course 'easy' but hard as both calves were very tight.
Tue
10 Sep
10 Slow 10k. Legs very tired. Will rest tomorrow.
Wed
11 Sep
nil Rest day.
Thu
12 Sep
9 Intervals. Melrose High grass track - 10 x 300m with 100m walk recoveries. Bare feet. Averaged 59.4 secs. Track was slow, grass wet and cold. Felt good. Warm-up 1k and down 5k easy.
Fri
13 Sep
nil Rest day.
Sat
14 Sep
nil Rest day.
Sun
15 Sep
10

18
9.00am. Race: Belconnen Community 8k Fun Run (course around Lake Ginninderra) - 30:45 (3:51/km). Disappointing result, expected under 30 minutes. Something wrong with training - too easy? Not recovered from the half marathon? Splits: 3k 10:58 (29:15 pace), 4k 14:45, 6k 22:41.

4.00pm. Stromlo - 18k course in 78:25 (4:21/km) with half splits of 37:50 and 38:35.
Week 37 59k - Slow 8k race. Weight 72.5kg.
Mon
16 Sep
8 Torrens 8k course in 32:42 (4:05/km). Better run, felt good.
Tue
17 Sep
9 Intervals - Melrose High grass track. 10 x 300m with 100m walk recoveries. Averaged 56.5 secs. Track was fast, short grass, calm. 3k warm-up and warm-down. Good session.
Wed
18 Sep
10 Local 10k in 40:44 (4:04/km), running evenly, 20:20 at 5k.
Thu
19 Sep
8 Intervals. Warm-up then 22 x 100m approx on the bike path with walk/jog recoveries. Left knee sore.
Fri
20 Sep
4 Warm-up then the 2.05k time trial course in 7:12 (3:31/km), a course PB. In training shoes, not flat out.
Sat
21 Sep
8 Stromlo Forest 8k in 32:02 (4:00/km). Started too fast. The Molonglo River was flooded.
Sun
22 Sep
17.6 Stromlo Forest long run in 75:45 (4:18/km). Slowed the second half after running 4:12/km pace for 9.6k.
Week 38 64k - Good 300s and 2k time trial. Weight 72.0kg.
Mon
23 Sep
12 12k course fast in 49:24 (4:07/km), a course PB. Lost time in the second half, splits of 23:50 and 25:34.
Tue
24 Sep
9 Intervals, Melrose High grass track - 10 x 300m with 100m walk recoveries. Averaged 55.9 secs (3:06/km) with a fastest of 48.8 secs. Warm.
Wed
25 Sep
10 Local 10k in 41:17 with a 5k split of 20:15. Cold.
Thu
26 Sep
8 Intervals, Melrose High grass track - warm-up then 20 x 100m strides with 50 metres of them at full speed. Walk recoveries. Saw Peter Collas running.
Fri
27 Sep
12 Torrens 12k hills course in 48:45 (4:04/km), a course PB. Good effort, fitness improving.
Sat
28 Sep
5 Intervals, Melrose High grass track - 4 x 200m with walk back recoveries. Averaged 31.5 seconds with a best of 30.9 seconds.
Sun
29 Sep
18 Stromlo Forest - long run with Andrew Sutcliffe in 76:30 (4:15/km). OK but slowed down the second half. Splits of 37:04 and 39:26.
Week 39 74k - Good training week. Fitness improving. Weight 72.0kg.
Mon
30 Sep
nil Rest day. Sore legs from the weekend's intervals and long run.
Tue
1 Oct
nil Arvo sports day with the 4-Owners motorcycle club.
Wed
2 Oct
9 From Bruce Stadium after World Cup helpers meeting - steady run with Phil Garvin and Wayne Shore on the Eugalypt trail for about 37 minutes.
Thu
3 Oct
5 Torrens 5k fast in 19:22 (3:52/km). Felt OK. Warm at 25C.
Fri
4 Oct
nil Helping at the World Cup, Bruce Stadium.
Sat
5 Oct
nil Helping at the World Cup, Bruce Stadium.
Sun
6 Oct
nil Helping at the World Cup, Bruce Stadium. Saw Marita Koch's world record 47.60 seconds!
Week 40 14k - Not much due to the World Cup. Weight 72.0kg. 211km last 4 weeks.


DateKms Comments
Mon
7 Oct
11 9.00am. Race: Saucony Spank 9k Fun Run (at Bruce Stadium) - 34:28 (3:50/km). Good even pace. Splits: 2k 7:28, 3k 11:20, 6k 22:50, 7k 26:45. Finished ahead of Peter Collas and Dave Preston. Andrew Kirk 1st in 27:37 and Krishna Wood (Stanton) in 32:59.
Tue
8 Oct
6 Intervals, Melrose High grass track - 15 x 200m with walk back recoveries. Averaged 34.4 secs. Hard! Track was slow.
Wed
9 Oct
8 Local 8k, slow run. Legs very tired. Couldn't run fast. Upset stormach.
Thu
10 Oct
5 Intervals, Kambah No.3 Oval (SCT training night). 10 x 300m with 100m walk recoveries. Averaged 54.5 seconds with a fastest of 46.4 seconds.
Fri
11 Oct
nil Rest day. Travel to Wagga.
Sat
12 Oct
4 Short easy run with the Wagga Roadrunners Club.
Sun
13 Oct
11 10.00am. Race: Wagga City to Lake 9k Fun Run - 34:36 (3:51/km). Didn't run well, felt flat and tired. Susan Hobson was the 1st female.
Week 41 45k - Not a great week. Slow City to Lake. Weight 72.0kg.
Mon
14 Oct
12 Woden 12k in 49:04 (4:05/km), a course PB. Felt good. Wish I'd felt like this yesterday!
Tue
15 Oct
7 Intervals, Kambah No.3 Oval - 15 x 200m with walk back recoveries. Averaged 33.9 secs with a fastest of 31.2 secs. Felt good.
Wed
16 Oct
6 Had planned to run 8k but stopped at 6k due to a thunderstorm (lightning). On 8k course PB pace at 2k but then slowed.
Thu
17 Oct
3 Torrens 2.05k time trial course in 7:03 (3:26/km), a PB by 9 seconds.
Fri
18 Oct
nil Rest day.
Sat
19 Oct
10 2.00pm. Race: ACT Interclub at Bruce - 3000m in 10:24.0 (3:28/km). First lap in 80 secs, 2400m in 9:04 and an 80 sec last lap. Afterwards ran the 'Canberra Times Stadium to Stadium Fun Run' 6.1k in 22:46 (3:44/km) finishing just ahead of Lacey Clews.
Sun
20 Oct
9 Stromlo Forest - 9k of a planned 18k long run. Stopped early as due to tiredness and feeling crook.
Week 42 47k - OK first 3000m race of the season. Weight 72.0kg.
Mon
21 Oct
8 Local 8k as 2 x 4k with a rest in 31:08. Dog went for me and bit me on the leg! Ran with a purposefully faster cadence than usual.
Tue
22 Oct
7 Intervals, Melrose High School grass track - 10 x 300m with 100m walk recoveries. Averaged 53.2 secs. Ran with Brian Hill.
Wed
23 Oct
8 A new 8k course in 32:04, running at an even pace. A fair bit in reserve.
Thu
24 Oct
5 Intervals, Bruce AIS track - 10 x 300m with 100m walk recoveries. Steady effort, averaged 55.1 secs (3:04/km pace).
Fri
25 Oct
nil Rest day.
Sat
26 Oct
nil Rest day.
Sun
27 Oct
nil Rest day.
Week 43 28k - Mileage down, busy at work. Weight 72.5kg.
Mon
28 Oct
13.3 Steady run in 58:28 (4:24/km), very sore calf muscles.
Tue
29 Oct
9 Intervals - 9 x 400m with 200m jog/walk recoveries. Averaged 80.7 secs. Sore calf muscles.
Wed
30 Oct
8 Easy jog to Kambah and back. Legs still sore.
Thu
31 Oct
5 Intervals - Kambah No.3 Oval (grass track) - 3 x 300m with 100m slow jog recoveries. Averaged 54.3 secs. Legs felt better.
Fri
1 Nov
nil Rest day.
Sat
2 Nov
7 2.00pm. Race: ACT Interclub at Bruce - 1500m in 4:43.2 finishing just ahead of Brian Hill. A PB! Jacqui Smith ran 4:33. Also jogged the 3000m Steeplechase and did the Shot Put for points in 7.79 metres.
Sun
3 Nov
13.3 Easy run in 65:18 (4:55/km) but a little out of breath (yesterday's race?). Saw Barry Moore out running.
Week 44 55k - Happy with the 1500m PB. Weight 72.0kg. 175km last 4 weeks.


DateKms Comments
Mon
4 Nov
8 Easy 8k with a fast cadence. Breathing hard but running slow. Hot.
Tue
5 Nov
7 Intervals, Kambah No.3 Oval - 15 x 200m with jog 200m recoveries. Averaged 33.7 secs. Running with Brian Hill, together until the last 3 when Brian started struggling. My fitness is probably better. Brian has plenty of speed.
Wed
6 Nov
8 Easy run to Kambah and back. Legs felt nice and loose.
Thu
7 Nov
5 Intervals, Kambah No.3 Oval - 5 x 300m with 100m walk recoveries. Averaged 56.0 secs. Also ran 100m 'flat out' in 13.4 secs and 400m fast in 63.9 secs. Good session. Running well.
Fri
8 Nov
nil Rest day.
Sat
9 Nov
6 2.00pm. Race: ACT Interclub at Bruce - 800m in 2:15.2 (PB). Splits: 200m 31s, 400m 65s, 600m 1:40. Brian ahead in 2:12. Also ran the 5000m in 18:40 (3:44/km), started well but slowed in the second half. Not distance fit? Tired? Also did the long jump for points in a PB of 4.54 metres.
Sun
10 Nov
12 8.00am. Race: Sri Chinmoy 10k - 39th in 39:38 (3:58/km). 5k split in 19:35. Good result after yesterday afternoon's racing.
Week 45 46k - Happy with the 800m race, not so much the 5000m. Weight 72.0kg.
Mon
11 Nov
13.3 Started fast then eased off, running 63:45 (4:47/km).
Tue
12 Nov
7 Intervals, Kambah No.3 Oval - 10 x 400m with a lap slow jog/walk recoveries. Averaged 77.8 secs.
Wed
13 Nov
9 Easy run but the legs felt tired. Shins sore.
Thu
14 Nov
6 Intervals, Kambah No.3 Oval. 6 x 300m with 100m walk recoveries. Averaged 53.1 secs. Also ran 200m 'flat out' in 29.2 and 800m steady in 2:28. Good session.
Fri
15 Nov
nil Rest day.
Sat
16 Nov
5 2.00pm. Race: ACT Interclub at Bruce - 1 mile in 5:34.0 running steady with Peter Collas. Also ran the 3000m Steeplechase in 11:53.0. Felt OK.
Sun
17 Nov
14 Stromlo Forest - long run, steady pace in 64 minutes. Felt OK but the shins were sore.
Week 46 54k - Ordinary week, not enough mileage. Weight 72.0kg.
Mon
18 Nov
5 Local 5k in 19:10 (3:50/km), 4 seconds off my course PB. Passed halfway in 9:15. Felt good.
Tue
19 Nov
7 Intervals, Kambah No.3 Oval - 15 x 200m, walk back recoveries. Averaged 34.3 secs, a couple between 31 and 33 secs. Running with Brian H and Squizzy Taylor. Good speed.
Wed
20 Nov
10 Steady run to the library and back. Very tired.
Thu
21 Nov
nil Rest day.
Fri
22 Nov
nil Rest day.
Sat
23 Nov
6 Wagga - fast 6k in 23:12 (3:52/km). Started fast, first 1500m in 5:20, 3k in 11:10. Dad's retirement party.
Sun
24 Nov
nil Rest day.
Week 47 28k - Not enough running. Weight 73.0kg.
Mon
25 Nov
nil Rest day. Busy at work.
Tue
26 Nov
12 7.30pm. Race: ACT Interclub at Bruce - 10,000m - 39:32.0 (3:57/km). Terrible! Have lost fitness! Started well but faded, 19:10 at 5k. Ran the last 2k in 7:52. With Lacey Clews through 4k and she ran 38:03.
Wed
27 Nov
13.3 Steady run in 58:28 (4:24/km). Very hard, have lost fitness for this distance. Half splits of 27:28 and 31:00.
Thu
28 Nov
6 Intervals, Kambah No.3 Oval - 10 x 300m with 100m walk recoveries. Averaged 53.8 secs. Also ran 200m in 29.4 and 800m in 2:37.
Fri
29 Nov
8.5 Stromlo Forest - hard run (tempo pace) in 35:17 (4:10/km). Good training.
Sat
30 Nov
4.2 Intervals, Melrose High grass track - 10 x 300m with 100m walk recoveries. Averaged 54.7 secs.
Sun
1 Dec
nil Rest day.
Week 48 44k - Slow 10,000m race. Not fit. Weight 73.0kg. 172km last 4 weeks.


DateKms Comments
Mon
2 Dec
nil Rest day.
Tue
3 Dec
5 6.30pm. Race: ACT Interclub at Bruce - 1500m in 4:44.0. Good race. Later ran the 2000m Steeplechase in 7:18.0 (PB) feeling good. Had 2 cups of tea with sugar between the races. The steeple about equivalent to 10:04 for 3000m.
Wed
4 Dec
5 AM - steady run in 20:43 (4:09/km). A little tired from last night's racing. Faded a bit after 10-flat at halfway.
Thu
5 Dec
5 Intervals, Kambah No.3 Oval - 5 x 400m with 400m jog/walk recoveries. Averaged 77.2 secs. Also ran 100m 'flat out' in 13.4 and 400m 'flat out' in 64.2. Good session.
Fri
6 Dec
nil Rest day.
Sat
7 Dec
4 6.30pm. Race: CCC - Parliament House Relays (10 x 1545m) a lap of Old Parliament House. Ran 2 legs in the 'C' and 'D' teams for SCT - 4:59 and 5:11. Good runs. Brian H ran 4:48. Pat Scammell the fastest leg in 3:48.
Sun
8 Dec
4 Intervals, AIS track at Bruce - warm-up then 6 x 150m fast with 250m jog/walk recoveries. Afterwards some steeplechase training over hurdles running 90 to 200m each time.
Week 49 23k - Good racing this week. Weight 73.0kg.
Mon
9 Dec
nil Rest day. Busy at work.
Tue
10 Dec
5 6.30pm. Race: ACT Interclub at Bruce - 800m in 2:18.3 - ran evenly, first lap in 69 seconds. Afterwards ran the 3000m in 10:40.0 (3:33/km). Felt flat, faded after passing 1500m in 5:09.
Wed
11 Dec
15 Stromlo Forest. A new 15k trail course in 73 minutes (4:52/km). Felt OK.
Thu
12 Dec
5 Intervals, Kambah No.3 Oval - 10 x 300m with 100m walk recoveries. Averaged 52.5 secs. Also ran 200m 'flat out' in 28.1 secs and 800m 'steady' in 2:47.
Fri
13 Dec
nil Rest day.
Sat
14 Dec
15 PM - Stromlo Forest - easy 15k on the trails in 72 minutes. Thinking about a new training plan of 15k easy on all easy days, two track session days and one race day. Need some mileage to improve aerobic fitness.
Sun
15 Dec
4 Intervals, AIS track at Bruce - 6 x 200m with 200m jog/walk recoveries. Averaged 33.0 secs with the first in 30.3 and the last in 32.0. Hot! Running with Brian and Squizzy.
Week 50 44k - OK 800m race but a slow 3000m. Weight 73.0kg.
Mon
16 Dec
6 PM - easy 6k on stuffed legs (yesterday's training or standing all day at work?).
Tue
17 Dec
6 6.30pm. Race: ACT Interclub at Bruce - 1 mile - DNF after 900m, passing 800m in 2:26. Also ran the 3000m Steeplechase (no water in the water jump!) in 11:25.0. Also did 1.58m in the High Jump, a PB! Have been doing high jumps for club points.
Wed
18 Dec
9 Stromlo Forest - stopped early on the planned 15k run as the legs were 'stuffed' after 5k. Some walks the last 4k. Saw Deek twice, out on his mid-week long run.
Thu
19 Dec
6 Intervals, Kambah No.3 Oval - 10 x 300m with 100m walk recoveries, running with Brian Hill, Squizzy timing. Averaged 51.5 secs. Good session.
Fri
20 Dec
15 Stromlo Forest - easy 15k trails in about 76 minutes. Legs still tired.
Sat
21 Dec
nil Rest day.
Sun
22 Dec
6 Intervals, AIS track Bruce - 6 x 400 metres with 400m jog/walk recoveries, running with Brian H. Averaged 80 secs. Afterwards ran some short hill sprints, walk down recoveries.
Week 51 48k - Tired this week, busy at work. Weight 73.0kg.
Mon
23 Dec
nil Rest day.
Tue
24 Dec
nil Rest day.
Wed
25 Dec
3.2 Wagga - Kooringal Road 1500m time trial in 4:48, a course PB. Pretty much a full race effort. Felt good throughout.
Thu
26 Dec
10.5 Wagga - 44:43 for the 10.5k course, slowed after halfway in 21:05. Top of the Red Hill in 10 minutes.
Fri
27 Dec
nil Rest day.
Sat
28 Dec
13.3 Wagga - 13.3k course in 56:30 (4:15/km). Slowed after halfway in 25:55. 5k split (mostly downhill) in 17:57.
Sun
29 Dec
4 Bulli - fast run on footpaths to the RSL Bowling Club and back to Park Road in 14:40 (3:40/km). Felt OK.
Week 52 31k - Good 1500m time trial at Wagga. Weight 73.0kg. 146km last 4 weeks.


The End - 2,726 km (52.4k per week)