Ewen's Running Diary - 1988

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.

My best races in 1988: 800m - 2:21, 3000m - 9:56.6, 5000m - 17:37.4, 1 mile - 5:07, 10k road - 36:25, 10 mile road - 62:29, Half Marathon - 83:33, City to Surf - 53:33.

Links to all my online diaries: 1988, 1991, 2001, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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