| Another running diary from a marsupial that Eats, Shoots & Leaves |
|
This page is my running diary from 1988. I turned 31 and had been running for eight years. 1988 was memorable for a number of PBs, but if I had the year over, I'd do things differently. My weekly mileage averaged 72km (3,762km for the year). 100 to 120km per week would have been a better average. This was possible, as during one 4-week period in September, I ran 449 kilometres. I also would have run much slower (lower heart-rate) on easy training days - 5:00 to 5:30/km rather than the 4:00 to 4:30/km we often ran at Lane Cove Park. Longer interval sessions at closer to Lactate Threshold pace (about 3:45/km back then) would have been beneficial, rather than the 3:15/km paced 500m reps we commonly ran. I also would have spent more time working on form drills, short speed (under 150m) and short hill repeats. LCP in the diary refers to the beautiful Lane Cove National Park. |
| Date | Kms | Comments |
| Mon 28 Dec |
nil | Driving back to Sydney from Culburra. |
| Tue 29 Dec |
8 | Lane Cove Park. 2 x 4km in 33:30 (4:11/km). First run in 10 days. Felt OK. Calves tight. Two surges. Good knee drive. |
| Wed 30 Dec |
14 | LCP - part of half marathon course with Andrew, John and Malcolm. Steady pace. 60:20 (4:19/km). Legs tired. Late finish at work (2 hours overtime). |
| Thu 31 Dec |
5 | LCP - feeling the effects of yesterday's run. Ran at a steady pace for 20:15 (4:03/km). 10:15 at half way. Saw Fast Eddie (McLean). |
| Fri 1 Jan |
7 | LCP - 2 x 3km with 1km walk recovery. Started fast - 3:44 first km. Total time 23:21 (3:53/km). Humid. Thunderstorm afterwards. |
| Sat 2 Jan |
14 | LCP - Pushed early but tired in the second half. 61:24 (4:23/km). 9k in 39:12 (4:21/km). Last 5k in 22:12 (4:26/km). |
| Sun 3 Jan |
20 | PM. Run to Drummoyne and around the bay in 95:30 (4:47/km). Slow last 5km. |
| Week 01 | 68k | |
| Mon 4 Jan |
nil | A rest day. 2 hours overtime then slept until 6.45pm. Tired. |
| Tue 5 Jan |
12 | LCP - 2km warm-up with George. Felt flat, so ran the 9.7k at a steady pace (4:30/km). Malcolm had run Palm Beach to Manly 30k in 2 hours 5 minutes. |
| Wed 6 Jan |
16 | Part of the half marathon course - firstly with George, then Bruce, Malcolm and Peter. 71:17 (4:27/km). Slow early, strong second half. Saw Terry Mac and Jenny Walker. |
| Thu 7 Jan |
10 | Intervals, LCP. Ran with George and Bruce. 3km warm-up & down. Used flat section near the island. 6 x 500m in 10:03 (1:40.5 average). Steady, even-paced running. Something in reserve. |
| Fri 8 Jan |
8 | LCP - 1km warm-up. Easy bush track run to Porters Creek and back on the road. Left knee-cap sore. New Adidas Questar shoes $95. |
| Sat 9 Jan |
10 | Race: Striders 10k at Manly in 39:57. Poor run. Very warm. Faded - 19:10 at half way. |
| Sun 10 Jan |
10 7 |
AM - 10k easy from home (Lane Cove) to Gladesville, back on footpaths. Slow. Hot, humid. PM - LCP - 4 x 1000m in 14:22 (3:36/km average). Walk full recoveries. |
| Week 02 | 73k | |
| Mon 11 Jan |
8 | LCP - 7pm after finishing late at work. Tired first 4k in 18:10 - second 4k in 16:35 was good. 34:45 (4:21/km). OK. |
| Tue 12 Jan |
14 | LCP - 2k warm-up. 12k steady to fast with John, Jenny Walker and Bruce. 59:24 for 14k (4:15/km). |
| Wed 13 Jan |
18 | LCP - With John. Quite fast from early. Felt OK. Slowed a little. Warm. 3 drink stops. 76:40 (4:15/km). |
| Thu 14 Jan |
11 | Intervals, LCP. 6pm. 3k warm-up/down. 8 x 500m in 14:03 (1:45.4 average). Steady, tired in 8th. Questar shoes. Splits 7:09/6:54. Good. |
| Fri 15 Jan |
13 | LCP - Bush track both sides of the river with Al Hoffman. Tired afterwards. 62:18 (4:48/km). Good run. |
| Sat 16 Jan |
6 | 8am. Run to Tarban Creek and back. Slow - 29 minutes. Tired from yesterday's run. |
| Sun 17 Jan |
18 | PM - LCP. Wet. 84 minutes (4:40/km) with Bruce and Ian, including 500 metres in 1:29. |
| Week 03 | 88k | |
| Mon 18 Jan |
nil | A rest day. Tired from the increase in training and a late finish at work. |
| Tue 19 Jan |
16 | LCP - 5k solo at 5.10pm then a steady, strong run with the group. 1k afterwards. 67:38 (4:14/km). Felt good. Training going well. |
| Wed 20 Jan |
18 | LCP - Part of half marathon course with John and George in 79:00 (4:23/km). Tired. Slow last 3km. Very hot - 30C. |
| Thu 21 Jan |
12 | Intervals, LCP. With George and Bruce. 10 x 500m in 17:14 (1:43.4 ave). 2 min recovery. Good. Started at 1:45s. Faster last four. Felt OK after yesterday. Humid, after rain. Puma shoes. |
| Fri 22 Jan |
12 | LCP - with Terry, Steve and Dave. Road up to 5k steady in 23 minutes. Bush track other side of river with Al. Total 58:30 (4:52/km). Relaxed, easy. |
| Sat 23 Jan |
16 | LCP - 5pm. First 10k with Peter. Felt good. After rain. 72:02 (4:30/km). Better than last Saturday's AM run. |
| Sun 24 Jan |
20 10 |
AM - Striders Wahroonga Wobble STaR with slow group. Easy 5:30/km pace. Very hilly. PM - LCP - To top gate and back, 9.7k in 42:30 (4:23/km), including 2km fast. |
| Week 04 | 104k - A good month. 333km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 25 Jan |
nil | A rest day, as I worked 11 hours. Legs tired. Perhaps too much yesterday. |
| Tue 26 Jan |
15 | LCP - 4k warm-up with Andrew, then 10k with group to top gate and back. Hard to top gate with Malcolm S. Slowed on return. Still tired from Sunday. 62:40 total (4:11/km). |
| Wed 27 Jan |
12 | Intervals, LCP. With George. 10 x 500m in 16:44 (1:40.4 ave). 2 min walk recovery. Good. Same effort as last week. Fastest 1:31 with Derek, slowest 1:44. Steady. |
| Thu 28 Jan |
14 | Part of the half marathon course. Easy in 64 minutes. Legs tired from yesterday's training. Run an easy 6 tomorrow. |
| Fri 29 Jan |
6 | LCP - BBQ with River Runners afterwards. 2 x 3k very easy jogging with Steve Lavelle (5 mins per km pace). Included about 500m of the bush track at fresh speed. |
| Sat 30 Jan |
10 | Race: Striders Mosman 10k in 39:49. 11th place, 5th on handicap. Tough course. 6:50 at 2k, 19:27 at 5k. |
| Sun 31 Jan |
24 | Western Wanderer STaR. Hot. Fast last 5k. 2 hours 2 minutes (5:05/km). Good after yesterday. |
| Week 05 | 81k | |
| Mon 1 Feb |
nil | Rest. Tired. Worked late - 2 hours overtime. |
| Tue 2 Feb |
16 | LCP - 4k warm-up slow in 18 minutes. 3k fast with Terry, Andrew and Malcolm. 2k slow. 5k steady with Lou and Steve. 2k slow. 68:30 total (4:17/km). Good. |
| Wed 3 Feb |
12 | Intervals, LCP. 10 x 500m in 16:26 (1:38.6 ave). 2min walk recovery. First 5 with George in 8:17. A little tired. Last two hard. Good training. Steady. Hot. Slowest 1:40. |
| Thu 4 Feb |
18 | Part of half marathon course in 79:50 (4:26/km). Steady run with Mike Ward, John, Malcolm Satchell and Andrew. Slow last 5k. Tired from yesterday. |
| Fri 5 Feb |
13 | LCP - Bush track both sides with Al Hoffman in 58:36. Good run. Best so far. Recovered well from yesterday's run. Talk was about Carolyn Shuwalow's 32:38 10k. |
| Sat 6 Feb |
16 | Slow run from home to Lane Cove Park, then Lindfield and back on highway in 79 minutes. No energy on uphills. |
| Sun 7 Feb |
22 | Davidson Recreation STaR. Raining. Very easy pace (2 hours). Tired in the second half. Good bush track running. An OK week. |
| Week 06 | 97k | |
| Mon 8 Feb |
nil | Rest. Another late finish at work. Tired. |
| Tue 9 Feb |
16 | LCP - Approx 69:30 (4:21/km). 3k warm-up easy. 9.7k in 41:45 with middle 5k hard. Fast on hills. Andrew ran 36:20. Tired last 3k. |
| Wed 10 Feb |
11 | Intervals, LCP. 8 x 500m in 12:57 (1:37.1 ave). With Malcolm and George. Upset stomach, so a good session. Also, a late finish at work. 6k jog afterwards. |
| Thu 11 Feb |
7 | Slept for an hour and a half after work. Afterwards, a very easy run on local bush tracks by Lane Cove River. Tired. Needed an easy run. |
| Fri 12 Feb |
13 | LCP - Bush track both sides with Al and Andrew in 58:00. Good run. Fast this side of river with Scott in 26+. Benefit from yesterday's easy run. |
| Sat 13 Feb |
nil | Rest. Rained all day. Cold. |
| Sun 14 Feb |
30 | Bondi Lifesaver STaR. Good run. Steady. Strong from 20-28k. Cold. Some rain. 2 hours 27 minutes (4:54/km). OK week. |
| Week 07 | 77k | |
| Mon 15 Feb |
11 | LCP 5pm. Very easy run bush track to Porters Creek and return. Wet track. Other side on road with Bruce H. OK. News was Deek's 4th place in Tokyo, 2:08:49. |
| Tue 16 Feb |
16 | LCP - 3k before and after group run. 70:50 total (4:26/km). 5k steady to fast in 21+. 5k slowish. Felt tired. Not fully recovered. |
| Wed 17 Feb |
12 | Intervals, LCP. 10 x 500m in 16:20 (1:38 ave). With Malcolm. Steady. Felt OK. Range 1:34 to 1:40. No problems. |
| Thu 18 Feb |
13 | Easy day. First part of half marathon course. Steady pace, 4:30 k's to 6k, then slowing with Peter. No problems. |
| Fri 19 Feb |
13 | LCP - Bush track both sides of river. First 5k fast with Steve in 25:17. Other side steady with Al and Malcolm. Total 55:30. Good. Felt at ease. |
| Sat 20 Feb |
7 | LCP - 5pm. Very easy running. Road up to Porters and bush track down. |
| Sun 21 Feb |
23 | Iron Cove Bay Run STaR. 1 hour 46 minutes (4:36/km). Good. Slow start. Strong last 10k. A good week's training. |
| Week 08 | 95k - Training going well. 350km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 22 Feb |
7 | LCP - 4.30pm. Very easy running at 5:30/km. Bush track to Porters Creek, back on Riverside Drive. Sore hamstrings from yesterday's run. |
| Tue 23 Feb |
16 | LCP - 5k warm-up, 1k warm-down. 69:30 total (4:21/km). Good run. Some surges in the last 5k. Felt strong. |
| Wed 24 Feb |
12 | Intervals, LCP. 10 x 500m in 16:42 (1:40.2 ave). With George. A little tired. Very even paced. Excessive interval rest (3 minutes). Steady. OK. |
| Thu 25 Feb |
14 | First part of half marathon course. 63 minutes (4:30/km). Very easy running with Jo Cowan, George Lisson and Al Hoffman. Felt great! |
| Fri 26 Feb |
13 | LCP - Bush track both sides of river with Al, Malcolm and George in 57:40. Fast solo first half in 25:20. Felt good. Training going well. |
| Sat 27 Feb |
8 | Very easy at 6pm - 40 minute run to Chatswood and return. |
| Sun 28 Feb |
28 | Mosman Meander STaR. Much bush track, hence slow running. 2 hours 23 minutes (5:06/km). Felt good. No worries. |
| Week 09 | 98k | |
| Mon 29 Feb |
8 | After finishing late at work. An easy run to Chatswood and return in 40 minutes. Felt good and strong. |
| Tue 1 Mar |
15 | LCP - 3k warm-up, 2k warm-down. Total time 67:42 (4:31/km). Hot, tired. Ran slowish on return from top gate with Jo and Al. |
| Wed 2 Mar |
12 | Intervals, LCP. 10 x 500m in 16:10 (1:37 ave). With George. 2 sets. 6 in 9:48, 10 minutes rest, 4 in 6:22. Felt good. A nap before running. |
| Thu 3 Mar |
16 | LCP - Parts of the half marathon course with Bruce and Jenny Gilbert (Walker). Also Andrew and George. Slow at first. 75 minutes (4:41/km). A little sore from yesterday. OK. |
| Fri 4 Mar |
11 | LCP - Very easy run - 49 minutes, but legs tired from yesterday's run. Bush track up, road down. Some rain. |
| Sat 5 Mar |
9 | LCP - 5pm. Very easy run with Bruce. About 50 minutes. Cooler. |
| Sun 6 Mar |
28 | Tourist Trot STaR. Centennial Park. Ran with 6:20 group - fast in 2:06 (4:30/km). Flat run. Tired last 2k. |
| Week 10 | 99k - A good week. | |
| Mon 7 Mar |
8 | Slow run to Chatswood and return at 5.30pm. Legs very tired from yesterday's hard training. |
| Tue 8 Mar |
13 | LCP - After a long day at work. 2k warm-up With Terry McIver. 9.7k in 39:30 (4:04/km) with Al. Slowish first 2k then steady. Top gate in 21:24. Fast from 5 - 8k. OK. A little tired. |
| Wed 9 Mar |
9 | LCP - Very easy run for 50 minutes. Legs very sore. Yesterday's hard run? Diet? Included about 500m fast with John. Rest tomorrow. |
| Thu 10 Mar |
nil | Rest. Need a day off as it's been busy at work. Hopeful of 79 to 85 minutes on Sunday. |
| Fri 11 Mar |
9 | LCP - Steady run up bush track to Porters Creek. Road up to 10k turn. Jog back with Terry and Steve. Feel in good shape for Sunday. |
| Sat 12 Mar |
nil | A rest day. |
| Sun 13 Mar |
21.1 | Race: Striders Half Marathon Handicap in 83:39 (3:58/km). A course PB. Some improvement left. Great day. Cool. Slow on later hills. Splits: 3k 11:06, 5k 19:10, 10k 39:00, 12k 46:49, 15k 58:30, 18k 70:50. |
| Week 11 | 60k - Happy with the half marathon. | |
| Mon 14 Mar |
nil | Finished late at work so decided to have a rest day. |
| Tue 15 Mar |
13 | LCP - 3k warm-up then 9.7k in 40:12 (4:09/km). Easy first 3k. Top gate in 21:30. Hard with Malcolm and Al last 2k. |
| Wed 16 Mar |
12 | Intervals, LCP. 8 x 500m in 13:03 (1:37.9 ave). With George and Malcolm. Felt good and easy. Slow first one in 1:44. 2 sets of 4 with 5 mins rest between sets. Good. |
| Thu 17 Mar |
7 | Race: Hensley Athletic Field. 3000m in 10:17. Good conditions. Race with Hippie Steve and Bill Thompson. Slowed with 2 laps to go, last lap in 81 secs. Splits: 3:21, 3:27, 3:29. Terry ran 9:43. Legs felt good. |
| Fri 18 Mar |
10 | LCP - Bush track fartlek up in 27 minutes with Al and Adolf. Road back with Isobel Frean. Legs a little tired. |
| Sat 19 Mar |
30 | North Ryde STaR in 2 hours 25 mins (4:50/km). Started with slow group. Strong finish in last 12k. Rain. Good run. |
| Sun 20 Mar |
8 | 5pm - an easy run. Striders Open Half Marathon in the morning won by Danny Boltz 65+ and Elizabeth Rose 78+. |
| Week 12 | 80k - 337km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 21 Mar |
8 | Intervals, LCP. 3 x 1000m (1 'up, 2 'down') in 3:26, 3:25, 3:20. 10 minutes walk recovery. A little tired from Saturday's 30k. Saw George. |
| Tue 22 Mar |
10 | LCP - 9.7k in 40:26 (4:10/km). Steady up with Terry, Malcolm and Andrew in 21:30. Fast between 3 and 2k marks on return. Legs felt good. |
| Wed 23 Mar |
11 | Intervals, LCP. 8 x 500m in 13:01 (1:37.6 ave). With George. First 4 in 6:15 (93.8). Six in 9:33. Finished with 1000m in 3:27. Good session - legs OK. Weight is 71.5kg. |
| Thu 24 Mar |
5 | Race: Hensley Athletic Field. 3000m in 9:56.6. 5th place. Good run. Kept with Bill Flannagan for 6 laps. Good conditions - ran bare foot. 76sec first lap, 73sec last. Splits: 3:16, 3:21, 3:20. Felt good before leaving home. In the 5000, Terry ran 16:34 and Billy Thompson 17:23. |
| Fri 25 Mar |
8 | LCP - Bush track up to Porters Creek easy with Al, Bruce, Trevor. Return on road with Jenny Walker and Malcolm. About 4:24/km pace. Faster last 2k. |
| Sat 26 Mar |
10 | Race: Striders Lane Cove 10k in 39:28. 16th place (also on handicap). Poor run. Tired. Right calf sore. Splits: 3k 11:14, 5k 19:47. Malcolm ran 37:20. |
| Sun 27 Mar |
30 | Chatswood Chase STaR in 2:20:42 (4:41/km). Tough run. Hills. Fastish first 15k but quite slow last 5k. A possible marathon? |
| Week 13 | 82k - 3000m race was good, 0.1 secs outside my PB. | |
| Mon 28 Mar |
7 | Easy run to Princess Hwy and return. Still tired from yesterday's run. Included about 800m striding out at 3:50/km pace. |
| Tue 29 Mar |
13 | LCP - 3k warm-up steady with Dave. 9.7k in 40:08 (4:08/km). Large group on way up. Steady on way back with Bernie King (16:45 5000m last Sunday). Good run. |
| Wed 30 Mar |
11 | Intervals, LCP. 8 x 500m in 12:46 (1:35.8 ave). With Malcolm. 2 sets of 4. Questar shoes. Dark. Good session. Slow last 3. |
| Thu 31 Mar |
nil | A rest day. Driving to Wagga. |
| Fri 1 Apr |
26 | 7.30am. To Lloyds Lane, Ashmont, Wagga CBD. Tough last 3k. Even paced; flat, no hills. 2 hours 2 minutes (4:42/km). Comp Adidas shoes good, but for marathon? Left calf tight afterwards. Marathon not my event. Won't train for it. |
| Sat 2 Apr |
nil | Rest. Unable to run - muscle strain lower left calf, just left of achilles tendon. Not enough cushioning in race shoes. |
| Sun 3 Apr |
5 | Wagga. Hill sprints. 10 x 130m up a dirt track hill. Very good training. |
| Week 14 | 62k | |
| Mon 4 Apr |
6 | Wagga. Hill sprints. 15 x 130m up dirt track hill. Walk down recovery. Very tough training. Good for form, knee drive, cardio. |
| Tue 5 Apr |
13.3 | My old City to Surf training loop through Wagga in 55:40 (4:11/km). Strong effort but legs tired. Dark latter stages. Half split in 26:30. Good to be on leave. |
| Wed 6 Apr |
7 | Wagga. Hills. 10 x 180m. Used Beauty Point Road - 5 on each hill. Walk down. Good form. |
| Thu 7 Apr |
7 | Wagga. Easy am run. Legs still tired. Up Red Hill Rd, back of hill to fitness track and return in 35 minutes. Raining. Left 1.30pm for Canberra. |
| Fri 8 Apr |
nil | Rest. Our Surfers Paradise 'road trip' holiday. Left Sydney 7.30am for Coffs Harbour with Mal and Andrew, arriving 4pm. |
| Sat 9 Apr |
nil | Rest. Drive from Coffs to Surfers Paradise via Glen Innes, Warwick. |
| Sun 10 Apr |
16 | Steady fast run to south of Jupiters Casino and return via beach in 68 minutes (4:15/km). |
| Week 15 | 49k | |
| Mon 11 Apr |
nil | Raining! Spent the day in down town Surfers Paradise. |
| Tue 12 Apr |
12 | Steady run north to Seaworld and return. The day in town and a visit to Jupiters Casino. |
| Wed 13 Apr |
nil | Went for a tour to Sanctuary Cove and South Stradbroke Island. |
| Thu 14 Apr |
nil | Spent the day at Seaworld. A fine day. |
| Fri 15 Apr |
8 | Surfers Paradise. Steady, hard run south on main road and return. Another fine day. |
| Sat 16 Apr |
5 | Surfers Paradise. Steady run on the beach with Con. Last 2k harder. |
| Sun 17 Apr |
11 | Met with the Gold Coast Runners for a run at Burleigh Heads. Cliff, Bill, Lennie. 4k easy, 6k hard at 4:00/km, 1k easy. |
| Week 16 | 36k - 229km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 18 Apr |
8 | Surfers Paradise. 32 minutes north towards the casino and return with a tailwind. |
| Tue 19 Apr |
nil | Last day of our holiday at Surfers Paradise. Driving to Scone. |
| Wed 20 Apr |
nil | Driving from Scone to Canberra. I've decided to move from Sydney back to Canberra. |
| Thu 21 Apr |
14 | Canberra - Stromlo Forest. First run here for 2 years. An old training loop of Brian's. Strong, continuous effort, slow in places (up hills). Calves a little tight. Cool, 7C, hands cold. 61:47 (4:25/km). |
| Fri 22 Apr |
8 | Canberra - From Mal's to lake Ginninderra, right on bike path past fun run finish and return. Strong, even to half way in 17 minutes. 4 surges on return. Have lost fitness. |
| Sat 23 Apr |
7 | Wagga - PM, 10 x 200m hills. Used a dirt track on Willans Hill. Some slower with good knee drive. |
| Sun 24 Apr |
7 | Wagga - PM, 8 x 500m on a flat dirt road. 150m walk recovery. About 1:43 per 500m. Hard! |
| Week 17 | 44k | |
| Mon 25 Apr |
13.3 | Wagga - City to Surf training loop. Tarcutta St, Bourke St, Red Hill Road. Strong, even effort. Relaxed. Good form. 54:02 (4:04/km). Half way in 25:40. |
| Tue 26 Apr |
7 | Wagga - Hills. 10 x 120m up a dirt track on Willans Hill. OK. 1.5k warm-up and warm-down. |
| Wed 27 Apr |
7 | Wagga - Long repeats. 2 x 1500m on Kooringal Road. 1st in 5:10, 2nd in 5:19 (but on dirt verge). On full stomach. Felt tired. |
| Thu 28 Apr |
15.5 | Wagga - Strong effort. South on Plumpton Rd and then to dirt road south of Lake Albert. At dusk. Dark on return. OK. 67:50 (4:23/km). |
| Fri 29 Apr |
6 | Wagga - Hills. 7 x 150m up a very steep dirt hill. Felt like climbing stairs. Very slow upwards progress. About 85 seconds for each rep. |
| Sat 30 Apr |
6 | Wagga - 18 x 200m on a flat sandy track. 3 sets of 6 with 5 minutes rest between sets. About 40 secs per 200m. Tiring. |
| Sun 1 May |
nil | Driving from Wagga to Bulli. |
| Week 18 | 55k | |
| Mon 2 May |
15 | LCP - PM, easy run. Last 8k with George. Quads very sore. Too much speedwork? 70 minutes (4:40/km). Tired - lack of sleep? |
| Tue 3 May |
9.7 | LCP - Steady to strong effort up to top gate with George, John and Scott. Slower on return. Dark but still warm. OK. 42:15 (4:21/km). What training programme to follow? |
| Wed 4 May |
nil | Rest. Late finish at work. Very tired. Not getting enough sleep!! |
| Thu 5 May |
6 | Race: Hensley. 5000m in 18:19 (3:40/km). Good race with Carol Horn - 79 minute half recently at Thornleigh! Steady. 3:33 at 1k, 10:55 at 3k. OK training run. |
| Fri 6 May |
14 | LCP - 4k fast warm-up with John Cogley. First 5k with the front group, strong pace but tired at 5k. Last 5k with George slow. About 42:30 for the 9.7k. 60:50 total (4:21/km). OK. |
| Sat 7 May |
6 | Intervals. New Orion Park course (hill in middle). 6 x 500m in 10:14 (1:42.3 ave). About 1:46 up, 1:38 down. Tired. |
| Sun 8 May |
25 | Ten Bridges STaR. Very easy paced run. 2 hours 18 minutes (5:30/km). No problems. Good. |
| Week 19 | 75k | |
| Mon 9 May |
nil | Two and a half hours overtime. Too tired to run. |
| Tue 10 May |
14 | LCP - 4km warm-up easy. 9.7k in 42:05 (4:20/km). First 5k solid with Steve, Garry and Stuart. Second 5k easy. Good. 63 minutes. |
| Wed 11 May |
10 | Intervals, LCP. 6 x 500m in 9:32 (1:35.3 ave). With George at 3pm. Steady/fast, in control. Fastest in 92+. OK. |
| Thu 12 May |
6 | Race: Hensley. 3000m in 10:20 (3:37/km). With George early (10:55). Ran barefoot - a bit cold. Terry ran 9:45. Lack of close competition. 3:22 at 1k. 76 second last lap. OK. |
| Fri 13 May |
15 | LCP - 5k warm-up with George. 9.7k with group in 40:50 (4:12/km). Ran the 3 hills hard and 2 sections on the flat. OK. |
| Sat 14 May |
nil | Rest day. |
| Sun 15 May |
26 | North Head Trek STaR. 24k in 1:58 (4:55/km), mostly very easy. Good sunrise. No problems. Ran the 1 mile race afterwards in 5:37 for 4th place. Steady pace - half way in 2:44. |
| Week 20 | 71k - 245km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 16 May |
5 | 5pm after a nap. Hill session. 2 sets of 6 x 100m using two different hills - one gentle, one steep. Using good form. A good workout. Felt OK. |
| Tue 17 May |
13 | LCP - 3k warm-up. 10k in 45 minutes (21/24). Some surges between 1 and 3k. Jog back down with Al, Jo and Dave McCarthy. Wet. |
| Wed 18 May |
4 | Intervals, Rotary Field Chatswood. A good grass track. 3pm - 2k jog there from home for a warm-up. 3 x 200m @ 3/4 pace. Felt sluggish, tired. Upset stomach. |
| Thu 19 May |
8 | Race: Hensley. 5000m in 18:00. Splits: 1k 3:27, 3k 10:40. Leading a small group including Malcolm S and Bill Thompson. Race won by an Irish girl, Rose Lamb in 16:20! |
| Fri 20 May |
nil | A rest day. |
| Sat 21 May |
12 | Race: Striders Centennial Park 10k in 38:01 (3:48/km). Good steady effort. Heavy rain in second 5k. Cool conditions. Splits: 1k 3:33, 2k 7:15, 4k 14:49, 5k 18:44. Close to last year's form. Malcolm ran 36:55. |
| Sun 22 May |
23 | Rushcutter's Rocks STaR in 1hr 56mins (5:03/km). Slow last 4k. Some fast sections. Good effort. Legs a little sore. Dave Sill ran 34:52 for the 10k. |
| Week 21 | 65k | |
| Mon 23 May |
8 | 2pm from Mosman. Easy run on the harbour foreshore track. Legs very sore from Saturday and Sunday's hard runs. Need an easy day (slow jogging) after a race. Easy tomorrow too! |
| Tue 24 May |
8 10 |
1pm. 'Pain in the Domain'. Sydney City. 30 minutes of varied intervals. Mostly short. Good workout. Legs OK. LCP - 9.7k in 43 minutes finishing with Peter (4:26/km). Steady recovery run. Legs OK. |
| Wed 25 May |
5 | 12 noon. Slow jog to Lane Cove shops and back in 30 minutes. Legs sore again. Yesterday's training? |
| Thu 26 May |
6 | Race: Hensley. 3000m in 10:16. Good run. Legs sore during the day. Slowed with 3 laps to go. Good race with Malcolm (10:14) and Bill Thompson (10:18). Promising. Splits: 3:17, 3:29, 3:30. Poor last lap of 81 seconds. Rose Lamb ran 9:30. |
| Fri 27 May |
8 | LCP - Very easy out/back jog. Two bursts of 100m or so, steady to fast. Need this easy run. Foggy. |
| Sat 28 May |
16 | Race: Parramatta Park 10 miles in 62:29 (3:53/km). A PB! Surprisingly good run. Finished ahead of Andrew S. Slowed last 2 laps. 58th. Splits approx 30:30/32:00. |
| Sun 29 May |
15 | Part of STaR run during the 24 hour track race. Steady, slow. 1 hour 17 minutes (5:08/km). Good easy run with Jo, George and other Striders. |
| Week 22 | 76k | |
| Mon 30 May |
nil | Rest. Tired. |
| Tue 31 May |
8 | LCP - Fartlek. 6 x 150m hills very fast. Slow jog recovery. Jog down to bottom gate with George. 38 minutes (4:45/km). Good workout. Legs felt good. |
| Wed 1 Jun |
9 | Intervals, LCP. An easy session. 4 x 500m in an average time of 1:45. Ran with George at steady pace. Tired on warm-up jog up to start. |
| Thu 2 Jun |
7 | Race: Hensley. 5000m in 18:13 (87.4 secs per lap). Solo effort. Slow last 2k. OK for a training run. Splits: 1k 3:30, 3k 10:50. Malcolm ran approximately 17:50. |
| Fri 3 Jun |
10 | LCP - 9.7k in 40:52 (4:13/km). Felt good. Steady build-up to Porters Creek. Top gate in 21+. Slowed on the run back down. Good. |
| Sat 4 Jun |
nil | Rest. Walked for 2 hours at the Darling Harbour 'First State 88' exhibition. |
| Sun 5 Jun |
14 | Race: Striders Cross Country. 14th in 61:03 (4:22/km). Good effort - especially on downhills. A little tired. Cameron first in 53:21. Bill F and Malcolm about 59 minutes. |
| Week 23 | 49k | |
| Mon 6 Jun |
nil | Rest. 2 hours overtime at work. Tired. Have decided to try and run more distance in training - 1 hour per day with 2 hours on Sunday. |
| Tue 7 Jun |
10 | LCP - 9.7k in 42:00 (4:20/km). Fast to top gate in 20:40 - chasing Terry, Malcolm and Andrew. Slow back down with Al, Ron and Phil. Steady. |
| Wed 8 Jun |
14 | 3.30pm. Ran north to second traffic lights past Roseville shops. 33min out, 32min back. 65 minutes (4:39/km). Good run. Enjoyed it. Even paced but running freely. |
| Thu 9 Jun |
5 | Race: Hensley. 1 mile in 5:17. Second place. Felt poor during warm-up. Faded. Laps: 73, 80, 82, 82. Pathetic. Warm-down in the 3000m at steady pace in 12:16. |
| Fri 10 Jun |
14 | To Pacific Hwy, then south to Crows Nest Post Office. Not as fresh as Wednesday but still moving freely. Slight stomach upset. Left knee improved. Steady pace - 63 minutes (4:30/km). |
| Sat 11 Jun |
13 | Wagga. Ran around town for 1 hour 10 minutes (5:23/km). First 35 minutes very easy with Anne, then faster. |
| Sun 12 Jun |
6 | Wagga. AM. Cold. Old 4 mile course in 25:24 (6:21/mile). Strong effort but short stride. |
| Week 24 | 62k - 252km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 13 Jun |
nil | Rest. Travel from Wagga to Sydney. |
| Tue 14 Jun |
10 | LCP - 9.7k in 41:00. Even paced. Strong effort to top gate in 21:00. Slower back down with George. Not easy. |
| Wed 15 Jun |
6 | Intervals, Lane Cove. 4k warm-up. 3 x 500m in 4:57 on footpath. Strong effort. Legs feel great. |
| Thu 16 Jun |
7 | Race: Hensley. 5000m in 18:19. Steady effort. Rain, some wind. Mostly solo. Splits: 1k 3:30, 3k 10:52. OK. George 18:30, Malcolm 18:03. 81 second last lap. |
| Fri 17 Jun |
6 | LCP - Easy Even paced run with Scott in 27:40 (4:37/km). Beneficial. |
| Sat 18 Jun |
12 7 |
Race: Striders 10k Manly in 37:44. Good. Steady pacing. Not desperate. Splits: 18:26/19:18. PM. Very easy using Lane Cove bush tracks. Good. Sunny, warm. |
| Sun 19 Jun |
20 8 |
Striders Sussan STaR in 1 hour 33 minutes (4:39/km). Good easy run. Strong last 3k. 2PM. Easy run around Lane Cove in 37 minutes. Good week. |
| Week 25 | 76k | |
| Mon 20 Jun |
10 | 4pm. To Artarmon and back on Pacific Hwy in 42:40 (car fumes bad). Even paced. Legs are feeling good on this training. Included 2km at sub-4 mins per km pace. |
| Tue 21 Jun |
7 9 |
Intervals, LCP. 4.30pm. 4 x 500m in 6:17 (94.3 ave). Steady. Good warm-up/down. Need this. After 10 mins rest, steady at 4:30/km pace with George and Jo. Paced Peter on return. Feeling good. |
| Wed 22 Jun |
4 | Short sprints. Blackman Park. Ate too much for lunch - upset stomach. 10 x 90m at 3/4 pace. OK. |
| Thu 23 Jun |
6 | Race: Hensley. 3000m in 10:13. Group of 4 to half way including Brian Colwell. 2 slow laps of 87 secs mid-race. Only a 79 sec last lap. Splits: 3:17, 3:26, 3:30. Good run. |
| Fri 24 Jun |
nil | Rest. Driving to Culburra - 2 1/2 hours. |
| Sat 25 Jun |
nil | Rest day prior to the Nowra 'King of the Mountain' race. |
| Sun 26 Jun |
32 | Race: KOM 20 miles in 2:30:44 (4:43/km). 14th. Steady start. 5m 33:16, 10m 71:30, 15m 1:55:10. Walked steep hill. Just ahead of Al. Steve ran 2:16! Felt great after 2 days off. Very beneficial training. Course record 1:51. |
| Week 26 | 68k | |
| Mon 27 Jun |
nil | Rest. |
| Tue 28 Jun |
10 | LCP. Easy in 44:50 with Al, Ron and Steve. OK, but legs still sore. Sore spot lower left knee. |
| Wed 29 Jun |
5 | Intervals, Rotary Field. 2k warm-up. 8 x 80m at 90% effort. 4 x 200m in 2:11 (32.8 ave) walk back recovery. OK, but down on speed. |
| Thu 30 Jun |
8 | Race: 5000m in 18:08. Surprisingly good run. Started easy. Strong 2 to 4k. Slow last 2 laps. Last lap 90 secs. 1k 3:30. George ran 18:14. Still, cool. |
| Fri 1 Jul |
10 | LCP - easy run with Bruce, Al, Terry, Steve and Jenny Gilbert. 45 minutes. Cold. Legs still sore. Easy 30k on Sunday? |
| Sat 2 Jul |
11 | 2pm. Easy run via Tambourine Bay and Longueville bush track. Quads still sore! |
| Sun 3 Jul |
21 14 |
Chatswood STaR medium course in 98 minutes (4:40/km). Steady. OK. Race: 10am 'Scenic Run' in 61:03 (4:22/km). Started slow. OK. |
| Week 27 | 79k | |
| Mon 4 Jul |
10 | 4pm. Easy run to St Leonards and return on Pacific Hwy. No energy. Slight stomach upset. |
| Tue 5 Jul |
10 | LCP - Heavy rain and wind. Ran with Al only. Steady in 42 minutes. Still feeling tired in the legs. |
| Wed 6 Jul |
8 | Intervals, LCP. 10 x 300m up a gentle hill at a steady pace. Jog back recovery. OK. |
| Thu 7 Jul |
6 | Race: Hensley. 3000m in 10:28. OK. Good tactical race with George and others. Had to run in 4th lane as inside ones were being repaired. No splits. Windy back straight. 82 second last lap. |
| Fri 8 Jul |
10 | LCP - Steady run with Terry McIver, Malcolm and George in 42 minutes. OK. |
| Sat 9 Jul |
5 | Epping. One lap of West Metropolitan 10k road course steady in 21:40. OK for tomorrow. |
| Sun 10 Jul |
25 | Race: Woodford to Glenbrook Classic in 1:38:31 (3:56/km). PB! Good effort. 1st Strider. Rob Spilling record 77 mins (83 this year). Long downhill from 12k. 3k 11:45, 10k 41:50, 21k 83:12! Steve Lavelle 1:36, Mike Ward 1:42. |
| Week 28 | 74k - 297km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 11 Jul |
nil | Rest. Very late finish at work. Calves very sore. |
| Tue 12 Jul |
10 | LCP - Steady run in 42:09 with Scott, Alan, George and a new girl. OK but calves very sore afterwards. |
| Wed 13 Jul |
3 | Slow walk/jog Blackman park and bush track. Left calf too sore to train. |
| Thu 14 Jul |
8 | Race: Hensley. 5000m in 18:02. Good. 4th place. Running in lane 4 again. Followed Tom for 7 laps. Slight headwind back straight. 86 sec last lap. Right calf sore last 3 laps and afterwards. Billy T 18:11, George 18:23, Terry a 2:20 800m. |
| Fri 15 Jul |
10 | LCP - Easy run in 44:30. Need this after yesterday. |
| Sat 16 Jul |
nil | Rest day. |
| Sun 17 Jul |
21.1 | Race: Liverpool Combination Half Marathon. 28th in 83:33 (3:58/km). Bad result. Was hopeful of 80-81. Billy Thompson 80+. Thought I was running faster. 5k 19:12, 10k 38:24. Faded. |
| Week 29 | 52k - Lacking endurance. Need 1 hour/day training. | |
| Mon 18 Jul |
10 | 5pm. Run to Artarmon and return easy in 47 minutes. No energy. Tired. Lower legs, calves sore. |
| Tue 19 Jul |
10 | LCP - 42:30. Felt very easy. Calves still a little sore. Need this easy run. More energy today. |
| Wed 20 Jul |
8 | LCP - 40 minutes slow on bush track. Lethargic. Straight after finishing work. |
| Thu 21 Jul |
7 | Race: Hensley. 3000m in 10:14. Good conditions - calm. Good field. Finished 2 seconds ahead of Billy Thompson. Splits: 3:21, 3:28, 3:25. 77 second last lap. Surprisingly good run. |
| Fri 22 Jul |
10 | LCP - Easy run in 45:40. Slow to top gate in 24 minutes. Faster last 2k. OK. |
| Sat 23 Jul |
11 | Race: Striders 10k Mosman in 42:12. Started slow. 20 minutes at 5k but faded in the second half. OK easy training run. |
| Sun 24 Jul |
22 | Harbourside Hike STaR. 1 hour 56 minutes (5:16/km). Very easy running. Need this. Legs feel OK. Some hills. |
| Week 30 | 78k | |
| Mon 25 Jul |
6 | Intervals, Rotary Field. 3.30pm. 15 x 300m. First 10 @ 55.8, second 5 @ 62. Even paced. 100m walk recovery. Sunny. |
| Tue 26 Jul |
10 | LCP - 42:24. After a late finish at work. Tired. 22+ at top gate. Fast on way up between 2 and 3k and some fast bits on the run back down. |
| Wed 27 Jul |
3 | Intervals, Rotary Field. 4pm. 10 x 200m averaging 34 seconds each. Steady pace. Walk back recovery. Hard. |
| Thu 28 Jul |
8 | Race: Hensley. 5000m in 19:07 (3:49/km). Pacing Peter at steady 92 second laps - 11:32 at 3k. Slowed, then finished with a 73 second last lap. Also ran first 400m of the 800m race in 67 secs. |
| Fri 29 Jul |
15 | LCP - 5k warm-up with George easy, then 10k steady. 68 minutes total (4:32/km). Good. |
| Sat 30 Jul |
nil | Rest day. Driving to Bulli. |
| Sun 31 Jul |
12 | Race: 'College to Coast' 10k fun run in 36:25 (3:38/km). A 1 second PB. Fast early. Lost ground in the second 5k. Faded last 2k. Sub-36 is possible. |
| Week 31 | 54k | |
| Mon 1 Aug |
9 | LCP - 6.30pm. Easy run with Drummoyne Rugby Club runners. Also Bruce. 38 minutes. Steady pace. New Balance shoes OK. |
| Tue 2 Aug |
15 | LCP - 3k warm-up with George. 10k steady/fast with main group. 2k warm-down with Steve. 70 minutes (4:40/km). |
| Wed 3 Aug |
6 | Intervals, Rotary Field. 10 x 300m in 8:55 (53.5 ave). 2 sets of 5 - 100m walk recovery, 1 lap walk between sets. Even paced. |
| Thu 4 Aug |
7 | Race: Hensley 3000m in 10:11. Good race with Tom, Billy and Malcolm. Slight wind back straight. Splits: 3:17, 3:26, 3:28. Last lap in 74 seconds. Peter ran 11:13, Joanne 10:59. |
| Fri 5 Aug |
14 | LCP - 4k warm-up with Bruce and Scott. 10k Even paced. 61:40 (4:24/km). Left knee sore last 3k. |
| Sat 6 Aug |
10 | Race: West Metropolitan. Auburn 8k in 30:21 (3:48/km). Double out/back course. Flat but very windy. 2k splits: 6:58, 7:50, 7:33, 8:00. |
| Sun 7 Aug |
15 11 |
AM. Harbord Diggers. 3k warm-up, 9k easy, 3k fast. Ran with Peter. Steady. Good run. PM. LCP - Very easy up bush track right side of River, road back in 1 hour. Legs felt good. |
| Week 32 | 87k - 271km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 8 Aug |
nil | Rest. Tired from a late finish at work. |
| Tue 9 Aug |
14 | LCP - 4k warm-up steady with George. 9.7k in 39:50 (4:06/km). Fast 1 to 7k, slowed last 2k. Upset stomach. |
| Wed 10 Aug |
7 | Intervals, Rotary Field. 10 x 300m in 9:05 (54.5 ave). 2 sets - 100m walk recovery, 1 lap between sets. With George. 1500 splits 4:29, 4:36. Also did 3 laps of sprinting straights, jogging bends. |
| Thu 11 Aug |
5 | Race: Hensley. 800m in 2:21.0. Even paced - splits 69/72. Beat Terry McIver in the last 50m. George ran 18:01 for the 5000m! |
| Fri 12 Aug |
7 | LCP - Easy run in 33 minutes with Peter and Joanne turning at Porters Creek. 1k in the middle in 3:40. Felt tired. |
| Sat 13 Sep |
nil | Rest day. |
| Sun 14 Aug |
16 | Race: City to Surf. 14k - placed 590th in 53:33 (3:49/km). A PB. Good effort but slow between 6 and 11k. Splits: 1k 3:24, 3k 10:22, 5k 18:25, 10k 39:20. Cool before start, but sunny. Felt warm from 3k. OK. Winners were Steve Moneghetti 40:17 and Lisa Martin 45:46. |
| Week 33 | 49k | |
| Mon 15 Aug |
7 | 6pm. With Bruce - easy, but hilly, 35 minute run east of Lane Cove River Park. Legs sore. |
| Tue 16 Aug |
10 | LCP - 9.7k in 41:37 (4:17/km). Easy to top gate in 22:30. With Bernie King, Terry, Al and George. Legs still sore (left quad, right hamstring). |
| Wed 17 Aug |
nil | Rest. Tired after a late finish at work. |
| Thu 18 Aug |
5 | Race: Hensley. 3000m in 10:15. Steady run. Windy down back straight. Splits: 3:19, 3:34, 3:22. 75 second last lap. Legs OK. George ran 10:30, Scott 10:53. |
| Fri 19 Aug |
8 | LCP - Easy in 36:22 (4:33/km). Slow out, steady back with John and Alan. |
| Sat 20 Aug |
12 12 |
Race: Striders Banksmeadow 10k. 2nd place in 37:39 (PB for Striders series). Steady. Felt good. 3k 11:02. 5k splits: 18:36, 19:03. 3:37 for the last km. Only 16 starters. PM. Intervals, Rotary Field. 15 x 300m in about 65 seconds, concentrating on form. |
| Sun 21 Aug |
15 9 |
LCP - 8am with Peter. Steady run in 69:13 (4:37/km). 3pm. Very easy run from home around Lane Cove in 43 minutes (4:47/km). |
| Week 34 | 78k | |
| Mon 22 Aug |
nil | Rest day. |
| Tue 23 Aug |
4.8 10.2 |
10am from work - Lane Cove Rd north to Ford St, Nth Ryde fast (4:12/km). Cold. LCP - 4pm. A little tired for speedwork, so ran at an easy pace for 47 minutes. |
| Wed 24 Aug |
10 | LCP - Steady run with Malcolm, Dave and Ian in 43 minutes. Raining and cold. |
| Thu 25 JAug |
6.3 7 |
10am from work - Blaxland Rd to Eastwood and return, steady in 27 minutes. Race: Hensley. 5000m in 18:02. OK, but faded last 4 laps. 1k 3:33, 3k 10:44. 80 second last lap. Racing early with Carol Horn (17:56). |
| Fri 26 Aug |
6.3 11 |
10am from work - Eastwood and return in 28:17 (4:29/km). A little tired. LCP - 9.7k in 41:58 (4:20/km). Steady run. Feeling stronger. |
| Sat 27 Aug |
11 12 |
7am. Gojog - Bruce's run, very easy in 63 minutes. 3pm. To Woolwich shops and back in 55:54 (4:40/km), caught in storm. |
| Sun 28 Aug |
24 | Bobbin Head STaR. Ran with medium group. OK but tired last 5k. Slow - 2 hours 10 mins (5:25/km). |
| Week 35 | 103k -Good training - easy mileage. | |
| Mon 29 Aug |
4 12 |
10am from work - Out/back Blaxland Rd fast in 15:44. Felt good. PM. Slow to Longueville bush track. 58 minutes. Legs tired. Sluggish. |
| Tue 30 Aug |
6 10 |
10am from work - Out/back in 17:07 (4:31/km). Tired. No energy. PM. LCP - 9.7k in 45:05 (4:39/km) easy. Still tired, but better than this morning. |
| Wed 31 Aug |
3 | 10am from work - easy run in 12:40. OK. |
| Thu 1 Sep |
6 | Race: Hensley. 3000m in 10:25. Poor run, but ahead of George and Bill F. Windy. Splits: 3:19, 3:34, 3:32. 79 second last lap. |
| Fri 2 Sep |
6.5 10 |
AM - run to work in 31:20. First time I've tried this. LCP - 9.7k in 42:17 (4:22/km). OK, but pushing the pace. |
| Sat 3 Sep |
10 | Race: West Metropolitan. 3pm Roxburgh Park. 8k in 30:17 (3:47/km). OK but lost the pace after 2km. Hilly. |
| Sun 4 Sep |
13 | 4pm. Easy run to Woolwich shops and back in 61 minutes. Left shin sore during the day. |
| Week 36 | 80k - 310km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 5 Sep |
8.3 7.3 |
AM. Run to work via Gladesville easy at 5:00/km. New backpack. PM. Run home the long way via North Ryde. Slightly faster, but still easy. Legs improved. 36 minutes. |
| Tue 6 Sep |
8.3 11 |
AM. Run to work in 40 minutes. Need to get up half an hour before running. LCP - 9.7k in 42:25. Steady to top gate, faster back. Felt great. Stronger. |
| Wed 7 Sep |
8.3 7 |
AM. Run to work in 39:40. Felt better today. Home via Lane Cove, Wicks and Epping Roads. Very tired. ? |
| Thu 8 Sep |
7 7 |
AM. To work via Wicks and Goulding Road in 33 minutes. Race: Hensley. 5000m in 17:52. Surprisingly good run. Felt tired at work. 1k 3:32, 3k 10:44. 79 second last lap. George 18:11. Good training. Logan Irwin's last day. |
| Fri 9 Sep |
15.5 | LCP - 5.5k warm-up with Terry and John. 10k in about 43 minutes. Felt OK, but upset stomach. |
| Sat 10 Sep |
10 10 |
8am. Easy 47 minute run, out/back on highway. Felt OK. Same as this morning, but stronger. 44:30 (22:50, 21:40). Steady. |
| Sun 11 Sep |
23 | Mosman Meander STaR. Tired after yesterday. Last 8k very easy with Scott. Keep going with this training. |
| Week 37 | 123k - Biggest training week ever. | |
| Mon 12 Sep |
7 12.5 |
AM. To work via Wicks Rd in 35 minutes. OK. Home via Lane Cove Park. Tired last 4k but faster than this morning. 61 mins (4:53/km). |
| Tue 13 Sep |
16 | LCP - 6k warm-up easy. 9.7k steady to fast (4:15/km). Total 69:30. Felt strong last 5k. Overcast, cool. |
| Wed 14 Sep |
16 | Easy from home on Pacific Hwy to Fiddens Wharf Rd and return in 77:30 (4:51/km). No problems. A little tired. |
| Thu 15 Sep |
5 | Race: Hensley. 3000m in 10:21. Windy, some rain. Splits: 3:25, 3:30, 3:26. Good race with Carol and Malcolm. 76 sec last lap chasing Carol. Lawrie Whitty 8:59, John Sauer 9:30. |
| Fri 16 Sep |
6 | LCP - Easy run with Scott in 28:30. OK. |
| Sat 17 Sep |
12 7 |
Race: AM. Striders 10k Lane Cove in 38:26. Ran with Malcolm, steady, controlled. 1k 3:40, 3k 11:14, 5k 19:20, 7k 27:00. Good training. 4.30pm. Easy run around Lane Cove in 35 minutes. Legs good. |
| Sun 18 Sep |
16 12.5 |
Race: 5am. Sydney - Wollongong Relay. 1st leg for Striders in 63:03. Good training run. Slow middle, strong finish. NB shoes. 3pm. To Woolwich Lookout in 56:50. Steady pace. Felt strong. |
| Week 38 | 110k | |
| Mon 19 Sep |
16 | Steady from home to North Sydney and back in 74:12 (4:38/km). Even splits - 37:40 at half way. Feeling strong. Duncan Armstrong won gold in the Olympic 200 freestyle. |
| Tue 20 Sep |
16 | LCP - 5k warm-up steady, 1k warm-down. 70:30 total (4:24/km). Strong last 3k. Feeling good about this training. |
| Wed 21 Sep |
10 | Intervals, Rotary Field. 4pm. 3km warm-up to track. 10 x 200m in approx 37 seconds, 200 jog recovery. Slow, but OK. 3k warm-down home. |
| Thu 22 Sep |
9 | Race: Hensley. 5000m in 17:43 - a PB! Excellent run. Some wind on back straight. Paced for the first 3k by George. Splits: 3:28, 3:27, 3:43 (10:38), 3:38, 3:27. Last lap in 77 secs. Adidas flats. |
| Fri 23 Sep |
10 9.7 |
12 noon. Easy run to St Leonards and back in 44:06. OK. LCP - 5.30pm. 9.7k with group in 41:15 (4:15/km). Easy. Felt strong last 3k. Lisa Martin - Olympic silver in the marathon at Seoul in 2:25:53. |
| Sat 24 Sep |
12.4 8 |
8am. Easy to Woolwich shops and back. Steady. Tired legs. 60 minutes. 4.30pm. Easy local run around Lane Cove in 40 minutes. Puma shoes OK. |
| Sun 25 Sep |
21 | River Run. 1 hour 47 minutes. Easy but legs tired. World Super Bikes in the afternoon at Oran Park with Mal and Jim. |
| Week 39 | 112k -A good training week. | |
| Mon 26 Sep |
16 | 5.30pm. Steady north to Fiddens Wharf Rd on Pacific Hwy in 71:30. Felt good. No problems (easy day at work). Olympic 10000, Brahim Boutayeb in 27:21! Carolyn Schuwalow qualified for final in 32:45. |
| Tue 27 Sep |
16 | LCP - 6k warm-up steady with Steve and George 28 mins. 9.7k steady to strong at 4:12/km. Total 70:47. Felt good. Finished work early. |
| Wed 28 Sep |
11 | 5pm. To Artarmon and back on Pacific Hwy. Middle 4k fartlek - about 12 x 150m. Left achilles tendon sore. |
| Thu 29 Sep |
8 | Race: Hensley. 3000m in 10:04. Warm but still. Good race with Malcolm (10:09) and Mandy Dovey (10:10). Leg (achilles) OK. Splits: 3:19, 3:23, 3:22. Last lap in 74 seconds. Good run. |
| Fri 30 Sep |
10 | LCP - Easy run with Steve and Scott in 45:40. A little flat after yesterday. Achilles OK, but need heel padding or new shoes! |
| Sat 1 Oct |
16 | 4pm. Run to Woolwich, but further in 72:30. Strong middle section. Felt good. Legs OK. Smooth. |
| Sun 2 Oct |
27 | Ten Bridges STaR. Long version in 2 hours 7 minutes (4:42/km). Great day. Steady pace. Tired last 4km. Need new shoes. |
| Week 40 | 104k - 449km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 3 Oct |
20 | 2pm. Holiday Monday. To Gladesville then 1 lap of Iron Cove Bay in 1:38 (4:54/km). Legs still tired from yesterday's long run, but otherwise, OK. Very warm. |
| Tue 4 Oct |
16 | LCP - Very easy first 3k. Ran with Al, Louise and Scott on return. 6k warm-down afterwards. 73:20. OK. Felt better than yesterday. |
| Wed 5 Oct |
6 | 6pm. Ran to Lane Cove River and back in 32 minutes. Very tired on this slow run in spite of a nap before starting. |
| Thu 6 Oct |
9 | Race: Hensley. 5000m in 18:06. OK. Very windy back straight. 1k 3:29, 3k 10:47. Last lap in 79 secs. George 18:12, Liz Rose 17:45, Dave Sill 17:28. Need speedwork. |
| Fri 7 Oct |
15 | LCP - Felt good. 68:15 (4:33/km). Plenty of energy. Might try 80k per week plus 3 swim sessions. |
| Sat 8 Oct |
nil | Travel to Canberra for the 4-Owners motorcycle club 10th anniversary dinner. |
| Sun 9 Oct |
nil | Travelling back to Sydney. |
| Week 41 | 66k | |
| Mon 10 Oct |
11 | Intervals, Rotary Field. 3k warm-up to track. 6 x 500m in 9:46 (1:37.7 ave). 150m jog + 150m walk recovery. Felt OK, but working at it. |
| Tue 11 Oct |
15 | LCP - Steady run. Part of my warm-up with Steve Lavelle. Ran the 9.7 with George, Robert and Al - quick last 2k. Felt good. 64:06 (4:16/km). |
| Wed 12 Oct |
11 | Intervals, Rotary Field. 15 x 200m in 9:14 (36.9 ave). 200m slow jog recovery. 200s at 90% of maximum speed with good form. |
| Thu 13 Oct |
7 | Race: Hensley. 3000m in 10:20. Windy back straight. Chasing Dave Sill early (9:51). Splits: 36, 78, 82, 84, 85, 88, 87, 80. Bad fade. George ran the mile in 5:18. |
| Fri 14 Oct |
18 | LCP - 5k warm-up on road. Bush track both sides of river steady to fast with Al, Dave and Heiner. A bit dark for the last 3k. 85 minutes. |
| Sat 15 Oct |
10 | 5pm. Local run to Hunters Hill and return. Tired. Easy, but included 1km in 3:34 during the run. Adidas ZX220 shoes OK. |
| Sun 16 Oct |
21 5 |
Wahroonga Wobble STaR. Short course in 1 hour 50 minutes (5:14/km). Tired in the last 5k. Malcolm ran 2:44 in the Big M Marathon! Intervals, Rotary Field. 3k warm-up to track. 15 x 100m fairly fast. 100m slow walk recovery. |
| Week 42 | 98k | |
| Mon 17 Oct |
nil | Very late finish at work. Tired and not feeling well. |
| Tue 18 Oct |
15 | LCP - 5k warm-up steady. 10k at a quick pace - down to 4:00/km). 62:30 total time (4:10/km). Quads sore. Sunday's training? Sprints? Easy tomorrow. |
| Wed 19 Oct |
nil | Rest. Quads still sore! |
| Thu 20 Oct |
7 | Race: Hensley. 5000m in 17:37.4 - a PB! 3:31.5 average per km. Bruce timed laps from grandstand. Quickest 76.7 (last), slowest 86.4 (9th). Splits: 3:29, 3:33, 3:34 (10:36), 3:36, 3:25. |
| Fri 21 Oct |
15 | LCP - 5k warm-up, not that easy. Bush track up, parts hard with Steve and Dave. Road back down easier with Malcolm. 70 minutes. |
| Sat 22 Oct |
nil | Driving to Culburra to visit Dad. |
| Sun 23 Oct |
15 | 11am. Steady run for 67 minutes including some faster sections with good form. Feel like I have the beginning of a head cold. |
| Week 43 | 52k | |
| Mon 24 Oct |
6 | After working late. 28 minutes steady around Lane Cove. Tired from lack of sleep and long day. Intervals tomorrow? |
| Tue 25 Oct |
5 12 |
Intervals, Rotary Field. 4.30pm. 2k warm-up, 1k warm-down. 5 x 300m in 4:27 (53.4 ave). 5.30pm. LCP - 2k warm-up, 9.7k in 41:30 (4:17/km). Fast 1 to 5k, slow last 3k. Good day's training. |
| Wed 26 Oct |
6 | Easy run around Lane Cove in 30 minutes. A few easy strides. Tired from yesterday's training and a late finish at work. |
| Thu 27 Oct |
6 | Race: Hensley. 1 mile in 5:07 - a PB. Placed 2nd to Dave Sill (5:05), George 3rd. Windy front straight. Laps: 75, 77, 79, 75. Equivalent to a 4:46 1500m. Also ran the 3000m afterwards easy in 11:22. |
| Fri 28 Oct |
6 | LCP - Bush track to Porters Creek with George, back with Bruce and John. Easy in 30 minutes. |
| Sat 29 Oct |
12 | Race: Striders 10k Manly, 12th in 37:07 (3:43/km). 9th on handicap. Splits: 18:19, 18:48. Good race with Linda Thompson (37:13). John Sauer 33:37. OK. Warm. |
| Sun 30 Oct |
12 9 |
Race: Woodstock 10k Fun Run in 37:05. Good after yesterday's race. 5k splits - 17:56, 19:09. Warm. Tired after 7k. Beat Warwick S on the line. Jamie Harrison 29:26, Nicola Corbin 34:54, Mandy Dovey 36:19. 5pm. Very easy local run. Calves sore! |
| Week 44 | 74k - 290km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 31 Oct |
nil | Rest. Late finish at work. |
| Tue 1 Nov |
13 | LCP - 3k warm-up with Steve and George. 10k steady in 42 minutes including 500m fast. Felt good. Speedwork tomorrow. |
| Wed 2 Nov |
8 | Intervals, Rotary Field. 6pm. 3k jog to track then 5 laps warm-up. 4 x 200m in 2:13.5 (33.4 ave). Have lost speed, but this is OK training. |
| Thu 3 Nov |
5 | Race: Hensley. 5000m in 18:41. 3rd place! Very hot - 36C. About 20 starters. Tough run. 1k 3:38, 3k 11:05. |
| Fri 4 Nov |
15 | LCP - 3k warm-up. Bush track both sides steady to fast in 56 minutes with Warwick S and Malcolm. 70 minutes total. Cooler. |
| Sat 5 Nov |
6 | 9am. Cool change. Out and back run from home in 29 minutes. Very lethargic. I'm no good in the mornings. |
| Sun 6 Nov |
30 | Rushcutter's Rocks STaR. Full course in 2 hours 25 minutes (4:50/km). Even paced. Felt strong second half. Cool. Very pleasing training run. |
| Week 45 | 77k | |
| Mon 7 Nov |
nil | Rest. 5 hours overtime. Tired. |
| Tue 8 Nov |
13 | LCP - 3k warm-up with John Whealy. 9.7k in 38:36 (3:59/km). Slow start. Fast from 1 to 4k. 5k in 20 minutes. Good run. Felt strong. |
| Wed 9 Nov |
nil | Rest day. Tired. |
| Thu 10 Nov |
7 | Race: Hensley. 3000m in 10:08. Good race with Terry McIver (10:09) and Carol Horn (10:14). Steady. Cool, some wind. Splits: 3:20, 3:24, 3:24. Slow last lap in 79 seconds. George 10:29. |
| Fri 11 Nov |
15 | LCP - 3k warm-up with John and Terry. PB for bush track both sides in 53:24 with Malcolm and Warwick. 66 minutes total. |
| Sat 12 Nov |
9 | Intervals, LCP. 6pm. With Bruce. 3 x 1000m in 9:47. (3:17 2k to 3k, 3:17 3k to 2k, 3:13, 1k to start). The rest easy jogging. |
| Sun 13 Nov |
27 | Berowra Bush Bonanza STaR. Very tough run with the 6:20 group. 2 hours 9 minutes (4:50/km). Legs sore last 5k. |
| Week 46 | 71k | |
| Mon 14 Nov |
nil | Rest. 4 hours overtime at work. Tired. |
| Tue 15 Nov |
10 | LCP - 9.7k in 38:55 (4:00/km). Steady to top gate with Malcolm, Terry, Andrew and George in 21:16. Much faster back down. Steady rain, stronger later. |
| Wed 16 Nov |
nil | Rest day. Rain. |
| Thu 17 Nov |
9 | Race: Hensley. 5000m in 17:50. Cool, but windy main straight. Good race with Alan Batchelor. 1k 3:29, 3k 10:38. Last lap in 80 seconds. OK training. George 18:42. |
| Fri 18 Nov |
7 | LCP - Legs sore. Very easy run, especially last 3k. 37 minutes. |
| Sat 19 Nov |
12 | Race: Striders North Ryde 10k - 5th in 38:24 out of about 30 starters. Good training run. Affected by the hills. Splits 18:48, 19:36. Liz Rose ran 9:21 for 3000m at Interclub. |
| Sun 20 Nov |
nil | At Culburra for Dad's birthday. |
| Week 47 | 38k | |
| Mon 21 Nov |
nil | Late finish at work. Tired. |
| Tue 22 Nov |
10 | LCP - 9.7k in 38:30 (3:58/km). Steady pace. Ran with Terry Mc, strongly to top gate in 20 minutes. Easy back with John Sauer's friend Sam. OK, but legs tired. |
| Wed 23 Nov |
4 | Intervals, LCP. 4 x 500m in 6:08 (92.0 ave). Steady. OK. Need more knee drive and leg speed. Humid. |
| Thu 24 Nov |
6 | Race: Hensley. 3000m in 10:21. Tired in second half of race. Splits: 3:17, 3:30, 3:34. Terrible! 81 second last lap. Terry 9:59, George 10:31. |
| Fri 25 Nov |
10 | LCP - Bush track up, fast with Steve Lavelle and Stuart Greaves in 24:40. Jog back on road with Eddie easy. Tough run. |
| Sat 26 Nov |
nil | Rest day. |
| Sun 27 Nov |
23 | Race: Audley Half Marathon in 86:13 (4:05/km). 8th, handicap. Undulating (slow?) course. Cool, wet. Felt for 18k, then slow. Good training run. Splits 42:50, 43:23. Too fast in the first half. John Sauer 79+. |
| Week 48 | 53k - 239km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 28 Nov |
nil | Rest. Working late. |
| Tue 29 Nov |
10 | LCP - Full 10k course in 40:39 (4:04/km). First 5k with Terry McIver, chasing Nobby Young (who ran 38:55!). Very slow over the last 2k with a blister and upset stomach. |
| Wed 30 Nov |
nil | Rest. Working late. |
| Thu 1 Dec |
9 | Race: Hensley. 5000m in 17:51. Good conditions. Faster early with Tony; faded after 3k. Splits: 3:24, 3:30, 3:40 (10:34), 3:41, 3:36. Last lap in 81 secs. John Sauer 16:10, Terry 17:21. |
| Fri 2 Dec |
10 | LCP - Full 10k course in 41:08, steady with Terry Mc. Legs a little tired. 21:08, 20:00. OK. |
| Sat 3 Dec |
9 | Intervals, LCP. With Bruce. 3 x 1000m in 9:37. (3:20 2k to 3k, 3:10 3k to 2k, 3:07, 1k to start). Good session. |
| Sun 4 Dec |
18 | Iron Cove Bay STaR with 6.30am group. Fast for 8k then with John Sauer. Did it tough. 1 hour 20 minutes (4:27/km). |
| Week 49 | 56k | |
| Mon 5 Dec |
nil | Rest. Working late. |
| Tue 6 Dec |
10 | Intervals, LCP with John Sauer and Stuart Greaves. 4 x 500m in 6:05 (91.3 ave) plus 1 x 1000m in 3:24. Approximately 4 minutes recovery. Tired during the 1000. |
| Wed 7 Dec |
nil | Rest. Working late. |
| Thu 8 Dec |
7 | Race: Hensley. 3000m in 10:22. Bad fade. Good conditions. 36 secs for first 200 (too quick). Splits: 3:19, 3:33, 3:30. Last lap in 79 seconds. Scott 10:18 PB. Annette Dwyer 9:37. |
| Fri 9 Dec |
10 | LCP - Bush track up, steady and road down easy. 47:20. Tired. |
| Sat 10 Dec |
10 8 |
9am. Ran to Hunters Hill and back in 49:20. Tough. Very humid. Legs tired. 7pm. Intervals, Lane Cove. 6 x 500m in 10:22 (1:43.7 ave). Easy paced. |
| Sun 11 Dec |
15 | Chatswood Chase STaR. Very enjoyable run with the '15k' group. Last 6k with Sam from Darwin - John Sauer's friend, who said she does lots of easy running in training. |
| Week 50 | 60k | |
| Mon 12 Dec |
nil | Rest. Working late. |
| Tue 13 Dec |
10 | LCP - Christmas run in 41:20. Top gate in 22 mins. Steady with Al, George and Dave. Tired after a late finish at work. John ran sub-35! |
| Wed 14 Dec |
nil | Rest. Working late. |
| Thu 15 Dec |
8 | Race: Hensley. 5000m in 18:02. 4th place. Good race with Scott who ran 18:09. Steady paced. Windy. Splits: 3:34, 3:36, 3:36 (10:46), 3:44, 3:32. Last lap in 76 seconds. |
| Fri 16 Dec |
nil | Rest. Working late. |
| Sat 17 Dec |
12 14 |
Race: Striders Banksmeadow 10k in 37:51. 4th place. Splits 18:48, 19:03. Even paced. Felt good. Strong finish. Cool, some rain. 6.30pm. Very easy run to River Park and back via North Ryde in 73 minutes. |
| Sun 18 Dec |
nil | Working. |
| Week 51 | 44k | |
| Mon 19 Dec |
nil | Working late. |
| Tue 20 Dec |
nil | Working late. |
| Wed 21 Dec |
nil | Working late. |
| Thu 22 Dec |
nil | Working late. |
| Fri 23 Dec |
nil | Working late. |
| Sat 24 Dec |
nil | Travelling to Wagga for Christmas. |
| Sun 25 Dec |
nil | Christmas Day. |
| Week 52 | 0k - 160km last 4 weeks. | |
| The End |