Ewen's Running Diary - 1991

This page is my running diary from 1991, the year I turned 34. It was one of my best years of racing (7 personal best times). I was being coached by Geoff Moore. Thanks Geoff!

My PB times from 1991: January 30, 3000m Steeplechase in 10:51.3. February 13, 1500m in 4:39.8. March 15, 5000m in 17:33.5. May 19, Half Marathon in 1:21:38. November 14, 10,000m in 36:33.8. November 30, 1 mile in 5:05.4 and 2000m Steeplechase in 7:04.4.

Links to all my online diaries: 1988, 1991, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017


DateKms Comments
Mon
31 Dec
12.5 Out/back on Theodore fire trail in 59:59 (4:48/km). Felt OK after yesterday's 29k run. Warm.
Tue
1 Jan
17

13
10am. Local run - felt OK after a slow start. 76:30 (4:30/km).

5.30pm. Bruce TAFE. Geoff Moore's group. Steady run in 65:15 (5:01/km).
Wed
2 Jan
13.3 Race: Interclub. 3000m steeplechase in 11:23.7 (3:48/km). Felt easy - could have run faster. 2k split in 7:19.1. Bare-foot felt OK. Also, 2 laps of the 4k fun run course in 35:40 and a 2.3k warm-up.
Thu
3 Jan
17 Out/back on bike-path to Fadden Pines, steady in 83:30 (4:55/km). A little leg soreness. Upset stomach. Warm.
Fri
4 Jan
6 Ryde, Sydney. Slow run from Bruce's place, easy in 29:15 (4:53/km). Very tired. Hot.
Sat
5 Jan
30 Race: Palm Beach to Manly 30k in 2:40:36 (5:21/km). Ran steadily to 24k in 2 hours, then walk/run to the finish. Sore right shin.
Sun
6 Jan
10 4pm. Lane Cove Park. The river run at a steady pace with George in 47:04 (4:42/km).
Week 01 119k
Mon
7 Jan
12.5 7pm. Out/back on Theodore fire trail in 59:45 (4:47/km). A hilly course. Slow start. No leg pains. Cooler.
Tue
8 Jan
8

12
1.30pm. Theodore fire trail steady in 36:00 (4:30/km). No shin soreness.
5.30pm. Geoff Moore's group. From the Bruce TAFE track - a steady/fast trail run with Grant & Anthony Perry in 54:24 (4:32/km).
Wed
9 Jan
12.5

9
2pm. Out/back on Theodore fire trail in 57:40 (4:37/km).
6pm. Race: Interclub 4km fun run in 14:56 (3:44/km) with a slow start. Afterwards, ran the 5000m steady, back of the pack - 19th in 19:36.
Thu
10 Jan
15 Geoff Moore's group. From Bruce TAFE track - hill surging on Black Mountain trails in 71:15 (4:45/km).
Fri
11 Jan
12.5 Out/back on Theodore fire trail in 61:24 (4:55/km). Hot. Tired. Need some easy days.
Sat
12 Jan
24 7am. Cotter 15 mile with Grant in 1:54:18 (4:46/km). Felt OK. Overcast.
Sun
13 Jan
12.5 8am. Stromlo. Easy run with Ken Sykes and Michael in 61:45 (4:56/km). Felt good.
Week 02 118k
Mon
14 Jan
8 Theodore fire trail easy, but pushing some of the hills. 36:20 (4:32/km).
Tue
15 Jan
3 Easy out/back from home on the bike path including 3 x strides. Hamstrings tight.
Wed
16 Jan
4 Race: Interclub 3000m, 14th in 10:04.2 (3:21/km). Felt OK, although not confident. Lacking speedwork. Splits: 3:18, 3:24, 3:22. Last lap in 75 seconds.
Thu
17 Jan
15 Geoff Moore's group. From Bruce TAFE - hill surging on Black Mountain trails, stronger than last week, in 72:00 (4:48/km).
Fri
18 Jan
6 Easy out/back on bike path in 30:30.
Sat
19 Jan
24 From the Cotter with Ken Sykes - 15 miles, strong on the last hills.
Sun
20 Jan
12 Stromlo. Centre trail run in reverse, steady in 56:20 (4:42/km).
Week 03 72k
Mon
21 Jan
19 Race: AIS fun run - 6.4k in 25:31 (3:59/km), 11:16 first 3k. 8k warm-up, 4.6k warm-down.
Tue
22 Jan
20 Out/back on Theodore fire trail - 12.5k in 64:00, then one hour later, 8k with Brian in 35:16 (4:24/km).
Wed
23 Jan
7 Race: Interclub 5000m, 12th in 17:56.3 (3:35/km). OK. Didn't feel good. Splits: 3:26, 3:33, 3:44, 3:39, 3:34.
Thu
24 Jan
15 Geoff Moore's group. From Bruce TAFE - hill surging with shorter recoveries. Hard, but felt OK. 72:12 (4:49/km).
Fri
25 Jan
nil Rest day.
Sun
26 Jan
24 Cotter 15 mile with Ken Sykes in 1:51:45 (4:39/km). Strong running from Bullock gate.
Sun
27 Jan
12

6
8am. Stromlo - Centre run out/back easy with Ken and David in 55:30 (4:37/km).

Easy run from home. Tired.
Week 04 103k - 412km last 4 weeks.


DateKms Comments
Mon
28 Jan
12

7
3pm. Out/back on bike path in 55:24 (4:37/km).

5.30pm. Woden grass track. 4 x 400m (400 jog recovery in 2:30) - 70.2, 70.7, 70.8, 73.2.
Tue
29 Jan
6 Easy out/back on bike path in 31 minutes. Slow. Tired.
Wed
30 Jan
5 Race: Interclub 3000m steeplechase, 1st in 10:51.3 (3:37/km). PB! Felt OK. Strong, even-paced run. Still, cool. Pasta and rice at 3pm. Ran barefoot. 85 sec last lap (417m).
Thu
31 Jan
15 Geoff Moore's group. From Bruce TAFE. Group hill run - strong on hills + surges. Not as hard as previously. 73 minutes.
Fri
1 Feb
12.5 Out/back on Theodore fire trail in 61:20 (4:54/km).
Sat
2 Feb
nil Four-Owners (motocycle club) weekend to Pambula beach caravan park. Rode the CBX 250.
Sun
3 Feb
nil Home late from Pambula.
Week 05 58k
Mon
4 Feb
12

7
3.30pm. Local run in 61:03 (5:05/km). Hot - 36°C!

Woden track at 5pm. 3km of sprinting straights, jogging bends (14 x 80m hard), in 13:50.
Tue
5 Feb
19.5

8
4.30pm. West Basin LBG bike path in 73:20 (4:44/km). Hot. After, Lotus Bay CCC 4k easy in 18:54.

7pm. Theodore fire trail in 37:47 (4:43/km). Tough.
Wed
6 Feb
4 Race: Interclub 4k fun run easy in 16:26 (4:06/km). Tired.
Thu
7 Feb
10 Geoff Moore's group. Track - Aranda Oval (slow compared to Bruce TAFE track). 5 x 600m (300 jog recovery in 2 minutes). 1:56, 2:01, 1:59, 1:59, 2:08. Felt tired.
Fri
8 Feb
5 Easy run on the grass at Calwell. Right shin OK.
Sat
9 Feb
28 Cotter '18' mile. Tough hilly run, but felt good. 2:12:48 (4:45/km). 66 minutes at Padovan's crossing.
Sun
10 Feb
12

5
'Centre run' at Stromlo (out/back). Quick pace. 52:12 (4:21/km).

7pm. Theodore fire trail at an easy pace.
Week 06 110k
Mon
11 Feb
8 Track, Woden. 5.30pm with David Gates. 4 x 400m (400m jog recovery). 72.5, 71.9, 70.3, 71.4.
Tue
12 Feb
8 Theodore fire trail - easy in 39:01.
Wed
13 Feb
4 Race: Interclub 1500m. 16th in 4:39.8 (PB). Steady pace. Good 3rd lap. 71 second last lap. Ran the 2k steeplechase immediately after in 8:02.9 (easy).
Thu
14 Feb
8 Theodore fire trail. Ran with Brian H, surging on the hills. Tough! 35:52 (4:29/km).
Fri
15 Feb
15 Out/back to Tuggeranong Railway Station (quite a climb to half way). Slow start. Cooler. Rain. 73:12 (4:53/km).
Sat
16 Feb
24

4
7.30pm. Cotter '15' mile in 1:52:20 (4:41/km). Caught Ken S at Padovans - fast to there in 66 minutes.

PM. Interclub 4k fun run at the AIS, easy in 19:02.
Sun
17 Feb
12

8
8am. 'Centre run' at Stromlo - easy, with a fast last 5k. 57:36 (4:48/km).

Theodore fire trail, slow and easy in 40:00.
Week 07 91k
Mon
18 Feb
19 Out/back on the bike path to Fadden. Slow. Tough last 6k. 1:38:40 (5:12/km).
Tue
19 Feb
8

9
3pm. Theodore fire trail, slow and easy in 40:00.

CCC Summer Series - Weston Park 9k, slow with Ken Sykes in 38:02 (4:14/km). Hot.
Wed
20 Feb
17 4pm. Geoff's run - up the Molonglo river and back via the Corkwoods forest. 78:32 (4:37/km). Slow first 7k, OK after. Cooler - 24°C.
Thu
21 Feb
12 Track, Bruce TAFE. Geoff's group. The usual long warm-up run around Eucalypt Trail. 4 x 600m (300m jog rest in 1:45). 2:00.2, 1:55.4, 1:54.7, 1:58.5. OK.
Fri
22 Feb
15 Out/back to Tuggeranong Railway Station in 76:30 (5:06/km). Hot. Tough.
Sat
23 Feb
28

5
Cotter '18' mile with Brian Thomas. Felt good. Stormy, overcast. 1:08 at Padovan's. 2:14:50 (4:49/km).

Race: Interclub. 4k fun run steady in 15:46 (3:56/km). 400m Hurdles in 71.8 (PB).
Sun
24 Feb
17 Stromlo - Geoff's group. Corkwoods slow with Ian and John. Felt OK but hamstrings sore. 83:30 (4:55/km).
Week 08 130k - 389km last 4 weeks.


DateKms Comments
Mon
25 Feb
20 6.30pm. Bike path out/back to Fadden. Slow first 5k. Felt OK. 95:01 (4:45/km). Hot.
Tue
26 Feb
6

14
2pm. To Richardson and back easy on bike path. 29:03 (4:50/km). Hot - 35C.
6pm. Race: CCC Summer Series - Acton Ferry Terminal 10k. Steady pace - 41:30. Fast last 2k with Joy Terry. 4k warm-down to Hospital and back.
Wed
27 Feb
12.3 Theodore fire trail - out/back with Brian H in 56:06 (4:34/km). Felt good. Cooler.
Thu
28 Feb
17 Geoff's group at Aranda track. 7k warm-up using Eucalypt Trail. 8 x 600m in two sets - 2:04, 2:03, 2:04, 1:56 / 1:59, 2:06, 2:04, 2:10. Average 2:03.
Fri
1 Mar
15 5pm. Out/back on trails to Tuggeranong Railway Station. 71:24 (4:46/km). First cool Autumn day. Windy.
Sat
2 Mar
33

7
7am. Cotter '21 mile' with Geoff, Rob and Carol Ey. 2:39:30 (4:50/km). Felt OK. No problems.

4pm. Race: Interclub 4k fun run in 15:11 (3:48/km).
Sun
3 Mar
16 Stromlo. Geoff's Corkwoods run - short version, very slow with David Gates in 84:00 (5:15/km).
Week 09 140k - Biggest ever weekly mileage.
Mon
4 Mar
15 Bike path to Chisholm Bridge and back in 68:06 (4:32/km). Slow first 5k, then strong. Felt OK.
Tue
5 Mar
11 Woden track with David G and Bryan Thomas. 8 x 400m (400 jog recovery in 3:20). 75.8, 76.5, 72.8, 72.9, 71.2, 70.2, 72.9, 72.4. Average 73.1. Hot - 28C.
Wed
6 Mar
16 West Basin Lake Burley Griffin - full 10 mile course with Geoffrey Monro and Victor H. Slow start - some fast sections second half. 71:54 (4:30/km). Hot - 30C.
Thu
7 Mar
11 Geoff Moore's group at Aranda track. 3 x 600m and 4 x 300m. 1:51.6, 1:52.9, 1:56.4, then 55.7, 52.8, 54.1, 52.4.
Fri
8 Mar
6 Slow run out/back from home in 29:30. Very tired. Yesterday's training too hard?
Sat
9 Mar
28 7am. Cotter '18 mile' in 2:21:45 (5:04/km). Steady pace - 1:08:54 at Padovans. Slow finish. Felt OK. Warm - 28C.
Sun
10 Mar
12

4
11am. Stromlo - centre run in 56:30 (4:42/km). Easy at first. Felt good middle stages - ran hard on hills.

6pm. Interclub fun run course in reverse. Slow. Legs tired.
Week 10 103k
Mon
11 Mar
nil Rest day. Worked 13 hours.
Tue
12 Mar
11 Track, Woden. 5 x 600m easy with David Gates. 1:54.7, 2:00.3, 1:58.4, 1:58.7, 1:57.4. Rest of one lap jogging (4 minutes). Legs not right. Cool, windy.
Wed
13 Mar
5 Slow run out/back from home in 25 minutes. Felt tired - work?
Thu
14 Mar
1 Track, Calwell. 4 x 80m at 70% effort (strides) on the grass track.
Fri
15 Mar
10 Race: ACT 5000m Championships. 23rd in 17:33.5 - PB! Good conditions - cool and still. Ran with Brian Wenn and Geoff Monro to 4k. Best effort on the day. 77sec last lap. Have lost the edge this week. Splits: 3:28.4, 3:26 (6:54.8), 3:35 (10:29.4), 3:35 (14:08.8), 3:28.6.
Sat
16 Mar
33 Cotter 21 mile with Geoff and Karen. A tough run after 2:05 at Vanity's crossing. Some walks on the hill. Hit the wall. Too hard after last night's race. 2:43:54 (4:58/km).
Sun
17 Mar
6 Race: ACT 3000m Steeplechase Championships. 3rd (1st ACT - gold) in 10:55.9. OK race for feeling tired. Warm (25+C). Slow last km. 85sec (417m) last lap. Water jump better, but need hurdle technique practise. My second fastest time for the steeple.
Week 11 66k - Good 5000m and Steeplechase races.
Mon
18 Mar
10

8
8am. Sri Chinmoy 10k Fun Run easy in 44:41. Tired from yesterday.

Theodore fire trail easy in 38:15 (4:47/km). Still a little leg sore from yesterday. May run easy tomorrow.
Tue
19 Mar
14 Steady out/back from Black Mountain Peninsula to Stromlo. 64:54 (4:38/km). Slow at first, then steady. Legs still sore from the weekend.
Wed
20 Mar
10 Track, Kambah No.3 oval. Easy session with David Gates. 4 x 200m in 38.8, 39.3, 38.6, 38.2 with 5 minute jog recoveries.
Thu
21 Mar
7.5 Brian H's run. Fast in 29:45 (3:58/km). Felt strong, although not relaxed. Pushing to run this quick.
Fri
22 Mar
nil Rest day.
Sat
23 Mar
24 Cotter '15' mile. Steady, easy pace in 1:55:48 (4:50/km). 1:10 at Padovan's crossing. Felt good throughout.
Sun
24 Mar
10

8
8am. Stromlo. Easy run with Ken Sykes and Geoff McNish in 52:30. Legs OK.

5pm. Theodore fire trail reverse in 39:15 (4:54/km). Slow. Tired. Vitamin deficient?
Week 12 91k - 400km last 4 weeks.


DateKms Comments
Mon
25 Mar
12.5 Theodore fire trail out/back. Strong run. Tired (sleepy) beforehand. 54:06 (4:20/km). Felt good. Splits: 27:50/26:16. AM resting HR 48.
Tue
26 Mar
8 Track, Kambah No.3 oval with David. Long warm-up. Windy. 5 x 300m easy - 58.5, 56.0, 56.9, 57.6, 54.9.
Wed
27 Mar
18.5 4.30pm. Stromlo. With David and Ken Sykes. Felt good. Uriarra Forest centre via Pipe Flat. Strong on the hill. 87:12 (4:43/km).
Thu
28 Mar
12.5 Theodore fire trail out/back. Warm. Legs a little sore, but ran freely at an easy pace. 59:12 (4:44/km).
Fri
29 Mar
24

9.5
AM. Cotter '15' mile. A little tired, although OK. Breakfast before running was too sweet! 1:53:30 (4:44/km). 1:10 at Padovan's crossing.
PM. Easy run with Geoff from the AIS track. Felt good.
Sat
30 Mar
10 After working on the long jump at the track (raking) - Including 3k quick with Bernie King. 10k in 45 minutes. AM resting HR 49.
Sun
31 Mar
17 8am Stromlo. Ran with Lynn Clayton, Reg Johnson and Glen Coward. Geoff's 'Corkwoods' run. Quick, especially on the hills. Lynn swims and has run 9:33 for 3000m. 75:40 (4:27/km). Felt tired.
Week 13 112k
Mon
1 Apr
12.5 4pm. Steady out/back TFT. Felt good. Movement and form felt good. 57:20 (4:35/km). Easy. AM resting HR 50.
Tue
2 Apr
11 Track, Kambah No.3 with David. Good conditions. Ran barefoot. 5 x 600m in 1:53.2 average (9:26 for the 3k). 500m slow jog rests in 4:30.
Wed
3 Apr
19.5 5pm. Stromlo. Corkwoods with David plus half Jogalong course in reverse. 90:12 (4:37/km). Felt good last half. Passed by Gaylene Clews on bike path near lake.
Thu
4 Apr
14 Track, Jamison Oval. 5 x 800m with 2-lap (600m) rest jog in 4 minutes. 2:50, 2:47, 2:54, 2:47, 2:50. Steady. Felt OK. AM resting HR 46.
Fri
5 Apr
nil Travel to Sydney with Mal, Joy and Jim for the Australian Motorcycle GP.
Sat
6 Apr
nil Eastern Creek - watching practise for the GP.
Sun
7 Apr
nil Eastern Creek - Australian Motorcycle GP race day. 500s - Rainey, Doohan, Koszinski.
Week 14 57k
Mon
8 Apr
19.5 1pm. Stromlo. Corkwoods plus half Jogalong course in reverse. Strong steady pace - 83:12 (4:16/km). Felt OK. Calves tight. Same course as last Wednesday. AM resting HR 52.
Tue
9 Apr
10 Track, Kambah No.3 with David G. 7 x 400m with 400m jog rests in 4:30. 75.1, 71.9, 72.4, 71.2, 71.1, 70.1, 70.4. Average of 71.7. Felt good. Calves sore. No wind, short grass. Ran barefoot.
Wed
10 Apr
nil Worked 11 hours - too tired to run.
Thu
11 Apr
13.7 New course in Theodore, including about 20 minutes on dirt. 64:00 (4:40/km). Steady run, but felt tired.
Fri
12 Apr
nil Yard and house cleaning - tired. AM resting HR 50.
Sat
13 Apr
24 Cotter '15' mile course with David. Slow pace - no problems. 2:06:12 (5:15/km).
Sun
14 Apr
10.3 Run on Theodore trails and bush tracks above Conder with Bruce. Light rain. Steady pace. 48:58 (4:45/km).
Week 15 77k
Mon
15 Apr
13.3 A 2-lap course using Freda Gibson Ct. Steady quick run. Steady breathing. 59:28 (4:28/km). Splits: 29:30/29:58.
Tue
16 Apr
10 Track, Kambah No.3. 5 x 600m with 500m jog rests in 4:45. 2:01.3, 1:54.8, 1:58.6, 1:54.7, 1:53.1. Total time of 9:42 for the 3000m.
Wed
17 Apr
19.5 4.15pm. Corkwoods plus half Jogalong course in reverse - with David. 90:30 (4:38/km). Slow at first. 15 minutes at a good pace (4:00/km) in the middle. Quads sore.
Thu
18 Apr
15 Track, Jamison Oval. Geoff's group. 6 x 800m with 800 jog rest in 4:20. 3:02, 2:57, 2:56, 2:55, 2:54, 2:53. Steady-paced running. Cold at finish. AM resting HR 53.
Fri
19 Apr
14 Double loop on Theodore Fire Trail. 67:12 (4:48/km). Tired. Mild weather.
Sat
20 Apr
14.6 CCC races at Duffy Forest easy pace. 4.5k with Tony Murray @ 4:53/km. 8.1k towards the back of the field @ 4:45/km - 65th. AM resting HR 52.
Sun
21 Apr
24 8am. Stromlo with Glen C, Andrew Shaw, Geoff Monro and Elaine C. Corkwoods 16k + Gilbert 8.1k First 16k @ 4:13/km. Last 8k @ 4:30/km. Strong running middle of 16k at 3:55-4:00/km. Good carbs last night.
Week 16 110k - 356km last 4 weeks.


DateKms Comments
Mon
22 Apr
14 3pm. Freda Gibson Circuit. Steady pace. Quads sore from yesterday's run. 66:10 (4:43/km). Splits: 33:35/32:35. Don't race yet.
Tue
23 Apr
18.5 4.30pm. Pipe Flat to Uriarra Rd. Steady run. Cool. Quads still sore. Some quick running in the last 20 minutes. 86:20 (4:40/km).
Wed
24 Apr
14 Freda Gibson Circuit. Reverse. Easy at first, then quicker. Felt good. Ran after yard work. 61:33 (4:24/km). Splits: 31:33/30:00.
Thu
25 Apr
11 Geoff's group. Track, Jamison Oval. 5 x 800m with 400m jog recovery in 2:15. 800s: 2:48, 2:48, 2:48, 2:51, 2:52. Felt OK.
Fri
26 Apr
nil Rest day. Wet and windy.
Sat
27 Apr
14 Race: CCC - Pipe Flat 7k. 28th in 26:17 (3:45/km). PB by 24 seconds. Splits: 12:31/13:46. Headwind on return. Good for a first hard race. David Gates 26:00, Gerard Barrett 1st in 21:20.
Sun
28 Apr
25

6.5
8am. Stromlo with David, Phil Hoare, Ian Johnson. Strong run, especially on hills. 1:58:06 (4:43/km). Felt good, no problems.
4pm. Easy run from home in 32 minutes. Legs felt OK.
Week 17 103k
Mon
29 Apr
14 Freda Gibson Circuit. Steady run. Legs OK. Good recovery from yesterday. 63:35 (4:33/km). 32:36 / 30:59.
Tue
30 Apr
14

11
3pm. Freda Gibson Circuit reverse. Ran strongly - felt good. 60:40 (4:20/km). 30:50 / 29:50.
5.30pm. Isaacs Ridge with David. Steady run. Tired. 54:50.
Wed
1 May
18.5 4.30pm. Stromlo. Easy run with David out/back to Black Mountain Peninsula in 91:00 (4:55/km). Legs tired.
Thu
2 May
13 Geoff's group. Track, Jamison Oval. 5 x 1000m with 600m 3:30 jog rests. 3:53, 3:53, 3:47, 3:34, 3:33. Total time 18:40. Easy 'cruising' pace. First 3 with Ian. Felt good afterwards.
Fri
3 May
8 TFT slow in 40:40. Quite tired. 5:15 for the 1k stretch.
Sat
4 May
14 Race: CCC - Bilga Bash. 45th in 32:34 (4:04/km). PB. Good conditions - very dry. Even splits - 16:00 / 16:34. 4k warm-up, 2k warm-down.
Sun
5 May
23 7am. Stromlo. Geoff's Corkwoods 17k in 73:47 (4:20/km). Strong from Scrivener Dam with Phil and Peter Moore. Cold! 6k of jogging afterwards.
Week 18 115k
Mon
6 May
6 4.30pm. Slow and easy on grass. No energy. Felt tired - last week's running?
Tue
7 May
16.5 Geoff Moore's group. Hill session on Black Mountain. Easy running for 87 minutes (5:16/km) with 'easy' surging on the hills. Legs felt good.
Wed
8 May
20 West and Central Basin of LBG slow with David. 97:20 (4:52/km). Legs tired. Ran easily after yesterday's hard run.
Thu
9 May
nil Rest day. Tired.
Fri
10 May
10 Repeat kilometres on a gentle hill. 3 x 1000m in 3:55 (up), 3:49 (down), 3:39 (up). Tough session. Not well.
Sat
11 May
6.5 Easy out/back run on the bike path. Legs still tired.
Sun
12 May
23 7am. Stromlo. Geoff's Corkwoods 17k in 75:31 (4:27/km). Felt good after a slow start. Strong running in the middle stages. 6k straight after in 26:50.
Week 19 82k
Mon
13 May
6 Jogged to Calwell Track. 5 laps of 10 x 90m sprints. Jog home. Felt OK.
Tue
14 May
16 Geoff's group. Ran from Bruce TAFE to Black Mountain. Quick pace for 78 minutes (4:53/km) - surging on the hills, plus short 30m hill sprints - jogging down recovery. Good leg speed. Felt good.
Wed
15 May
15.5 3.30pm. West Basin LBG in 64:45 (4:11/km) incl 9k from 6-15 at a solid pace - 4:04, 4:03, 4:04, 3:53, 4:01, 4:06, 4:01, 4:08, 4:00 (36:20). Felt tired from yesterday's hills, so good session. Fine, still, mild.
Thu
16 May
4 Jog to Calwell Track. 3 x 400m with 200m jog recovery in 1:30. 400s: 78.1, 79.5, 79.2. Felt tired. Track slow.
Fri
17 May
nil Rest day.
Sat
18 May
nil Rest day.
Sun
19 May
23 Race: AIS Half Marathon. 66th in 81:38 (3:52/km). PB. Bad stitch from 9-12k, then ran on well. Can do better. Shoes too hard for 21k? Good conditions. Splits: 3:37, 3:48, 3:45, 3:44, 3:48 (18:41), 3:50, 3:45, 3:54, 3:56, 3:56 (38:02), 4:00, 4:03, 3:55, 4:02, 3:54 (57:56), 3:55, 3:58, 4:02, 3:51, 3:54 (77:36), 3:42 + 19 sec.
Week 20 65k - Half Marathon PB. 365km last 4 weeks.


DateKms Comments
Mon
20 May
nil Rest day. Calves very sore! Visited Peter, Dorothy and Sarah.
Tue
21 May
3 Slow jogging for 16 minutes - some parts with fast leg speed. Calves still tight.
Wed
22 May
19 With David from Canberra Grammar to Black Mountain Peninsula. Legs much better. 93:30 (4:55/km). Saw Lisa Ondieki and Gaylene Clews. Tired towards the end of the run.
Thu
23 May
5 Easy run on the fire trails around Theodore. Included some short sprints. Legs a little sore. Thinking about what training plan I need for the future. Races?
Fri
24 May
14 Freda Gibson Circuit. Clockwise. Ran steady - strong. 61:22 (4:23/km). 30:54 / 30:28. Felt OK.
Sat
25 May
6 Easy track session at Calwell. 8 x 100m sprints with 55 second jog recoveries. Averaged 17.1 secs for the 100s.
Sun
26 May
17 7am. Stromlo. Geoff's group - Corkwoods. Slow start. Strong middle to finish running with Isabella Woo. 76:03 (4:28/km). Calves still tight.
Week 21 64k
Mon
27 May
6 Track, Calwell. 10 x 100m fast with 60 second jog recovery. Averaged 15.9 for the 100s. Mild T-shirt weather.
Tue
28 May
17 Hill session. Ran steadily for 85 minutes (5:00/km). Ran about 5 surges OK. Hamstrings very tight (from yesterday's sprints?).
Wed
29 May
21 With David from Canberra Grammar. Faster than last week. Felt good - controlled and relaxed. 1:40:00 (4:46/km).
Thu
30 May
6 5pm. Slow run on grass. Legs tired. Very fatigued. Should have been a rest day. Need more sleep!
Fri
31 May
14 Freda Gibson Circuit. Clockwise. Good tempo. Felt good today. Mild weather. 59:45 (4:16/km). Splits: 30:12 / 29:33.
Sat
1 Jun
11 Lake Ginninderra. A steady run watching the ACT 15km Championships - Gaylene Clews ran 54 minutes! A 48 minute easy run for me (4:20/km).
Sun
2 Jun
20 7am. Geoff's Corkwoods run from Stromlo. Ran slowly with Ian and Geoff - 17k in 81:03 (4:46/km), plus 3k easy. Tired from Paul van Raak's 30th b'day party (2am). Legs tight.
Week 22 95k
Mon
3 Jun
14 4pm. Bike path to Chisholm and back. Started too fast at 4:05 kms. Faded. Struggled second half. Legs OK. 59:33 (4:15/km). Splits: 29:10 / 30:23.
Tue
4 Jun
17 Geoff Moore's group. Hill session at Regatta Point. 30 minute warm-up. 30 minutes of 12 x 70m hill sprints with longish 300m recovery jog. 25 minute warm-down. Legs felt good during and after!! Getting fit.
Wed
5 Jun
19 From Scrivener Dam. First 45 minutes with David in Stromlo Forest, last 40 alone on bike-path to Yacht Club at 4:12/km. 85:06 (5:00/km). Legs again felt good. Felt strong.
Thu
6 Jun
8 Easy run on the fire trail behind Theodore for 39 minutes. 4:57 for the 1km split. Slow. Quite tired.
Fri
7 Jun
14 Freda Gibson Circuit. Clockwise. Muddy. Rained the second lap. Tough run. Pushed. 60:06 (4:17/km) - 30:23 / 29:43.
Sat
8 Jun
nil Trip to Narooma Whale Motor Inn with the 4-Owners.
Sun
9 Jun
nil Raining. Didn't feel like running.
Week 23 72k
Mon
10 Jun
14 4pm. After the drive back from Narooma. Raining. Bike path to Chisholm/back in 57:43 (4:07/km) - 28:39 / 29:04. Part of the run with Gordon Nightingale.
Tue
11 Jun
17 Geoff Moore's group. Hill sprinting at Regatta Point. 12 x 70m - 300m jog recovery. Wet. Felt OK. Total run - 89:24.
Wed
12 Jun
20.2 West and Central Basin LBG from Scrivener Dam in 88:54 (4:24/km). Slow at first. Strong middle, then tough last 3k. Very wet and cold!
Thu
13 Jun
8 Easy slow run on the fire trail behind Theodore for 40 minutes. 4:55 for the 1km split. Tired.
Fri
14 Jun
14 Freda Gibson Circuit. Anti-clockwise. Felt good, so pushed hard. 58:11 (4:09/km) - PB for the course. About the quickest I can do for a hilly training run. Splits - 29:20 / 28:51.
Sat
15 Jun
12 11am. Easy out and back on the fire trail in 58:15 (4:51/km). Felt OK.
Sun
16 Jun
24 Race: Vets' Half Marathon. Ran steadily in 89:25 (4:14/km). Strong in the middle stages (15k at 4:08/km). Stopped twice for Geoff Monro. Total of 24k in 1:42:48 (4:17/km).
Week 24 109k - 340km last 4 weeks.


DateKms Comments
Mon
17 Jun
14 4pm. Out/back on bike path to Chisholm. Easy, steady pace - 64:12 (4:35/km). Felt tired. Splits: 32:45 / 31:28.
Tue
18 Jun
16 Geoff Moore's group. Hill session at Regatta Point. 12 x 85m at full effort. Felt OK. Running time of 83 minutes.
Wed
19 Jun
10 Out and back to Lanyon easy. Very fatigued on this run. No energy at all! 48 minutes (4:48/km).
Thu
20 Jun
15 Track session - Geoff's group at Bruce TAFE. 3 x 1000m easy with Kerryn with 600m jog rests in 5 minutes. 3:50, 3:54, 3:59. Legs felt good.
Fri
21 Jun
19.2 Lane Cove Park (Sydney). Double lap - first with Bruce and Sue, second with Alan and Wayne Stanton. Strong running on 2nd hills. 89:48 (4:41/km).
Sat
22 Jun
10 GoJog - with Bruce, from Bond's Nursery on the "Scouter's Trail" - a slow rough track.
Sun
23 Jun
nil Watching the Australian Road Running Championships at Eastern Creek racing circuit. Lisa Ondieki won the women's 15k race in 50:06 the day after a 20 mile training run!
Week 25 84k
Mon
24 Jun
14 4pm. Freda Gibson Circuit. Legs and breathing OK, but too soon after eating. 62:23 (4:27/km). Splits: 31:22 / 31:01.
Tue
25 Jun
16 Geoff Moore's group. Hill session at Regatta Point. 12 x 85m with 3 as Lydiard style bounding. Not flat out today. Legs good.
Wed
26 Jun
22 New run to Lake Tuggeranong, one lap and back via Wanniassa. Strong running at times - about 4:15 to 4:25 per km. Mild weather, westerly wind. 1:40:54 (4:35/km).
Thu
27 Jun
14 Track session - Geoff's group at Bruce TAFE. 3 x 1000m with 600m jog rest in 5:30. Times - 3:15, 3:31, 3:24 (10:10 for the 3k). Struggled. First too quick? The fast warm-up? 67 minutes total running.
Fri
28 Jun
14 Freda Gibson Circuit. Ran at a relaxed steady pace. Felt good. Warm. 62:12 (4:26/km). Splits: 31:31 / 30:41.
Sat
29 Jun
10 Race: CCC - Forest Drive 6k. 24th in 23:31 (3:55/km). Tough. Poor conditions - rain and windy. Hard. 11:40 / 11:51. 3k warm-down in 14 minutes.
Sun
30 Jun
31 7am Stromlo. Geoff's Corkwoods run with Kerryn and Maarlies - slow in 81:20 (4:47/km), plus 70 minutes afterwards. 2 hrs 31 mins. Good run.
Week 26 121k
Mon
1 Jul
14 Freda Gibson Circuit (reverse). Started easy - felt good, so ran the second lap strongly. 60:51 (4:21/km). Splits: 31:27 / 29:24.
Tue
2 Jul
16 Geoff Moore's group. Hill sprints at Regatta Point, including 4 of 'bounding'. 12 x 85m. Legs good. Steady. 88 minutes total running.
Wed
3 Jul
15 4.30pm. Tuggeranong Railway Station (to Gilmore tunnel, up to railway, right to turn point). 75 minutes. Slow. Felt like turning early. Felt better on the return run.
Thu
4 Jul
15 Track session with Geoff's group - Bruce TAFE. 3 x 1000m with 500m jog/walk recovery in 5:30. Even paced - 3:27, 3:26, 3:25. Felt good - ran relaxed. Legs OK.
Fri
5 Jul
nil Rest day. Tired - worked 11 hours.
Sat
6 Jul
19 Race: CCC - Pennington 8k. 13th in 32:00 (4:00/km). Tough. No speed. Windy. Splits: 15:30 / 16:30. 2k warm-up, 9k warm-down.
Sun
7 Jul
30 Stromlo. Geoff's Corkwoods run. 17k in 84:54 (5:00/km). Then after 5 mins rest 13k in 66 minutes, part with Kerryn. Legs OK.
Week 27 109k
Mon
8 Jul
nil Late day at work. Raining.
Tue
9 Jul
13 Geoff Moore's group. Hill sprints at Regatta Point. 12 x 80m steady. Met Ron from Melbourne. Raining and cold. Short warm-down.
Wed
10 Jul
nil Late day at work. Raining again!
Thu
11 Jul
17 Geoff's group from Bruce TAFE track. Ran on bike paths to Kaleen at a steady pace - quick in parts. 75 minutes (4:25/km). Included 1 x 1000m up a gentle slope in 3:20. Felt good.
Fri
12 Jul
nil Worked late. Rain.
Sat
13 Jul
26 9am Stromlo. A solo run in the forest - exploring tracks, including the summit of Mt Stromlo. Steady pace. 2:05 (4:48/km).
Sun
14 Jul
16 11am. After watching the 10 mile race (Deek first in 49:30). A lap of LBG with Geoff Moore - steady pace, although quick at times. Slow to the finish. 15.5k in 68:20 (4:24/km).
Week 28 72k - 386km last 4 weeks.


DateKms Comments
Mon
15 Jul
nil Worked late. Left ankle was sore - a bruise and lump - maybe had it from last Tuesday when I rolled it.
Tue
16 Jul
17 Geoff Moore's group. Hill sprints at Regatta Point. 5 x sprints (85m), 4 of bounding, then 3 more sprints. Felt good in legs and breathing. Ankle OK.
Wed
17 Jul
nil Worked late again. Tired. Cold - 6°C.
Thu
18 Jul
17 Geoff's group at Bruce TAFE grass track. Long warm-up. 3 x 1000m at a steady, strong effort. 3:21, 3:21, 3:24 (10:06 total). 500m slow jog rests in 5:30. 4km slow warm-down. Felt OK except for an ear ache.
Fri
19 Jul
nil Another late day at work.
Sat
20 Jul
27 9am on Black Mountain with John Dyer. Ran the Rocky Horror course, plus two laps of the Corkwoods to the Aquarium. Saw Glenda R out running. Strong pace from start. 2:04:00 (4:36/km).
Sun
21 Jul
11 Race: Three Lakes Relay. Ran 1st leg in SCT 'B' team from Black Mtn Peninsula to Lennox Gardens - 3.9k in 14:03 (3:36/km). Also, another leg from Curtin to Hindmarsh Drive - 4.1k in 15:21 (3:44/km). Good effort on the first relay leg, second less so. Left hamstring niggly.
Week 29 72k
Mon
22 Jul
nil Working late. Tired.
Tue
23 Jul
17 Geoff Moore's group. Hill sprints at Regatta Point. 12 x 85m at 75% effort. Felt OK.
Wed
24 Jul
nil Working late.
Thu
25 Jul
18 Geoff's group at Bruce TAFE grass track. Long warm-up. 3 x 1000m hard (finished last on handicap in each) - 3:21, 3:20, 3:22. Jog recoveries for 500m in 6 minutes. Upset stomach, so a good session.
Fri
26 Jul
nil Working late.
Sat
27 Jul
12 At the ACT CCC Cross Country Championships. 4 laps of easy jogging. Legs felt good. Cold.
Sun
28 Jul
28 Stromlo Forest. Geoff's Corkwoods run, plus 11k extra, slow with Keryn. 17k in 77:06 (4:32/km) - good as the pace was slow to the toilet stop. Tired last 11k in 55 minutes. Need more training.
Week 30 75k
Mon
29 Jul
nil Working late.
Tue
30 Jul
17 Geoff Moore's group. Hill sprints at Regatta Point. 12 x 85m at 90% effort. Hard. Felt good.
Wed
31 Jul
nil Working late.
Thu
1 Aug
21 Geoff's group at Bruce TAFE grass track. Long warm-up. 3 x 1000m hard. 3:18, 3:21, 3:21 (10:00) - chasing John Mordini. Hard running. 500m jog recoveries. Tender left hamstring.
Fri
2 Aug
nil Working late.
Sat
3 Aug
15 Race: CCC Powerhouse 10k - 61st in 38:01. Flat-out effort was an indication of lost fitness. Felt good first 3k. Head-wind on way out to turn. 54-55 in City to Surf next week? Splits - 3:42, 3:43, 3:46, 3:51, 3:51 (18:54), 3:53, 3:55, 3:50, 3:52, 3:36 (19:07).
Sun
4 Aug
17 Geoff's Corkwoods run. Legs very fatigued from yesterday's race, otherwise OK. Easy pace. 76:45 (4:31/km).
Week 31 70k - I can't race well on low mileage. Simple.
Mon
5 Aug
nil Working late.
Tue
6 Aug
17 Geoff's hill session, now at Parliament House. 8 x 'half' hill on roof. About 30 seconds for each effort, at easy pace. A little tired.
Wed
7 Aug
nil Working late.
Thu
8 JAug
nil Working late.
Fri
9 Aug
nil Working late.
Sat
10 Aug
nil In Sydney for the City to Surf.
Sun
11 Aug
15 Race: Sydney City to Surf 14k. 967th in 55:50. An OK result considering the poor training. Warm, 18°C, light breeze. Started quick enough, but struggled on the hill. Best effort on the day. 1k warm-up. Splits: 3k 10:50, 5k 19:06, 6k 23:12, 10k 40:29, 12k 48:27 (7:23 last 2k). Next year, train for it!
Week 32 32k - City to Surf not great, but predictable. 249km last 4 weeks.


DateKms Comments
Mon
12 Aug
nil Working late.
Tue
13 Aug
17 Geoff's Parliament House hill session. Hard sprinting on the roof. 8 x 100m. Felt good. Windy.
Wed
14 Aug
nil Working late.
Thu
15 JAug
17 Geoff's group at Bruce TAFE grass track. Long warm-up. 3 x 1000m in 3:18, 3:40, 3:38 (10:36). First one too fast, so eased off the pace. I've lost fitness.
Fri
16 Aug
7 One lap of the Freda Gibson 14k course in 31:21 (4:28/km). Breathing hard.
Sat
17 Aug
15

7
7am. Out/back to Tuggeranong Railway Station in 70:06 (4:40/km). Steady, but breathing hard. Frosty but still.
2pm. Race: CCC Dunrossil Drive 4.1k in 15:57 (3:53/km). Splits: 7:55/8:02. Steady training run.
Sun
18 Aug
17

13
8am. Geoff's Corkwoods run at Stromlo. Ran with Isabella Woo - quite hard in the second half. 74:06 (4:22/km).
3pm. With David Gates and Mark Wood from Canberra Grammar School. Tired - had to walk.
Week 33 93k - Back into it!
Mon
19 Aug
nil Working late.
Tue
20 Aug
14 Geoff's hill session at Parliament House. 8 x 100m on roof with about 4 'hard'. Calves tight.
Wed
21 Aug
7 Half of Freda Gibson 14k. Easy pace. Had intended to run 14, but calves too tight. 34:42 (4:57/km).
Thu
22 JAug
16 Geoff's group at Bruce TAFE grass track. Long warm-up. 3 x 1000m in 3:28, 3:24, 3:17 (10:09). Slow 500m jog recoveries. Felt strong - ran with Grant Thomas. Regaining fitness but track faster than last week. Rain, cold and windy.
Fri
23 Aug
nil Tired. Upset stomach.
Sat
24 Aug
15 8am. Out/back to Tuggeranong Railway Station in 68:24 (4:34/km). Windy. Cool. Snow on the Brindabellas. Breathing hard, but felt strong. Cuppa tea and two toast/honey before running.
Sun
25 Aug
17

8
8am. Stromlo with Geoff's group. A new run with the group to Mount Stromlo. Steady pace all the way. 82 minutes (4:49/km). Felt OK.
4pm. TFT course at an easy pace, but a little stronger on the uphills.
Week 34 77k
Mon
26 Aug
14 4.30pm. Freda Gibson Circuit in 63:06 (4:30/km). Splits: 32:44/30:22. Fine, still, not too cold. Planned to run easy for 67 mins, but felt good so pushed the second lap.
Tue
27 Aug
15 Geoff's hill session at Parliament House. 8 x 100m - all in about 24 seconds, and all run hard. Felt OK. Cool, windy.
Wed
28 Aug
16 Brian's run - TFT - but 2 laps of 8k - 1st 'up', 2nd 'down'. Steady, easy in 74:03 (4:38/km). Felt OK, strong. 38:00/36:03.
Thu
29 JAug
16 Geoff's group at Bruce TAFE grass track. Long warm-up. 3 x 1000m in 3:20, 3:20, 3:54 (10:34). Slow jog 500m recoveries. Felt OK, but decided not to push the third. Cold, windy.
Fri
30 Aug
14 Freda Gibson Circuit. It SNOWED during the second lap! Freezing. 68:45 (4:55/km). Steady pace - 35:10/33:35.
Sat
31 Aug
15 Out/back to Tuggeranong Railway Station in 71:30 (4:46/km). Easy. Slow at first. Felt OK, but didn't push the pace at all.
Sun
1 Sep
17 10am. Geoff's Corkwoods run at Stromlo. A late start after viewing the men's world marathon championship race from Tokyo. Felt great after having breakfast. Steady but quick all the way with pace gradually lifting. Last 2k tough with the uphill finish. 69:57 (4:07/km) - a course PB.
Week 35 107k - Good week.
Mon
2 Sep
14 Freda Gibson Circuit - down/up - in 68:36 (4:54/km). Cool. Quite tired and heavy legs (from yesterday?) - splits: 35:12/33:24.
Tue
3 Sep
8 Brian H's TFT run, easy after a late day at work. Quite tired in the legs. 39:00 (4:52/km).
Wed
4 Sep
14 Freda Gibson Circuit, anticlockwise in 61:40 (4:24/km). Steady pace. Had planned an easy run but the legs felt recovered so ran strongly. Felt good. Warm. Splits: 31:26/30:14.
Thu
5 Sep
16 Geoff's group at Bruce TAFE grass track. Long warm-up. 3 x 1000m in 3:15, 3:15, 3:17 (9:47). Good conditions. Warm. Barefoot. Felt good. Track fast but didn't run flat out.
Fri
6 Sep
16 A double on Brian's TFT course (up/down). Legs a little tired - steady pace in 73:50 (4:37/km). 17°C! Splits: 37:36/36:14.
Sat
7 Sep
15

8
AM - Out/back to Tuggeranong Railway Station slow in about 76 minutes. No energy.
PM - Race: CCC - Carillon Relays (cross country). Ran the 4th leg steady - not desperate. Tired. 11:28 (3:49/km).
Sun
8 Sep
17

6
8am. Geoff's Corkwoods run at Stromlo (reverse) in 71:33 (4:13/km). Steady and strong all the way with Isabella Woo (ran a 10:37 yesterday!).
4pm. Easy run at Hughes exploring a venue for a possible CCC course - 6k in 30 minutes.
Week 36 114k - 391km last 4 weeks.


DateKms Comments
Mon
9 Sep
8 Brian's TFT run at 5pm. Quite tired. No energy. A recovery day. 38:36 (4:50/km).
Tue
10 Sep
16.5 West Basin hill session. After rain - we ran a lap of the lake anticlockwise, surging on the hills with Geoff Moore, John and Mick. Good pace throughout - 72:48 (4:25/km). Tough session.
Wed
11 Sep
12 Out/back on Theodore Fire Trail. Quite tired. Cold and wet. 61:15 (5:06/km).
Thu
12 Sep
14 Geoff's group at Bruce TAFE grass track. Long warm-up. 3 x 1000m in 3:15, 3:17, 3:16 (9:48). Cold - ran with shoes. Chasing Isabella on these. OK, steady. 6 1/2 minute jog recoveries.
Fri
13 Sep
14 Freda Gibson Circuit, up/down. Quite tired. Steady running in 66:00 (4:43/km). Splits: 33:07 / 32:53.
Sat
14 Sep
13 Black Mountain. Late start (after buying CT110 at auction for $350). Steady, relaxed run - quite quick for this course. 62:30 (4:48/km).
Sun
15 Sep
17

7
7.30am. Geoff's Corkwoods run at Stromlo with Isabella and Mary Silver. Steady, strong run. 74:01 (4:21/km). A little tired.
10am. Belconnen Fun Run. First 7k at a steady pace in 29:00 (4:08/km).
Week 37 101k
Mon
16 Sep
12 Out/back on fire trail in 58:30 (4:52/km). Not feeling too bad. Steady pace. Splits: 30:40 / 27:50.
Tue
17 Sep
16.5 West Basin LBG. Started easier. Ran hard on the uphills, keeping up with Luke and John. The 15.5k lap in 68:30 (4:25/km). A hard run.
Wed
18 Sep
10 Very slow jog on bike path to Isabella Plains and back in 49:40. Very tired!
Thu
19 Sep
12 Bruce TAFE. Steady, easy warm-up and warm-down runs. Timed the other runners in Geoff's group for their interval session on the 400m track.
Fri
20 Sep
nil Rest day. Windy, cold. Tired.
Sat
21 Sep
23

11.5
8.30am. Stromlo. Run over Mt Stromlo and back via Bluetts forest. Felt OK, although tired last 15 minutes. 1:50:00 (4:47/km). Cold - 11°C, and very windy.
5pm. On bike path to Chisholm and back with David Gates. Cold and wet. Slow - 57 minutes.
Sun
22 Sep
19 8am. Stromlo - Geoff's run. Slow run with David and Ian Dalziel. Good weather. Quite tired in the legs. 78:56 for the 17k (4:39/km), plus an extra 2k with Dave.
Week 38 104k
Mon
23 Sep
15 5pm. Tuggeranong Railway Station (reverse). Felt OK (easy run yesterday?) - quite strong running in middle stages. 66:36 (4:26/km).
Tue
24 Sep
19 Geoff's hill session at Regatta Point. Great day. 4k warm-up to New Parliament House, then 8 x 100m hills. Ran hard - keeping up with Isabella. Short recoveries.
Wed
25 Sep
nil Rest day.
Thu
26 Sep
nil Late finish at work. Tired. Heavy rain.
Fri
27 Sep
17 5pm. Geoff's Corkwoods run at Stromlo in 72:00 (4:14/km) - 38:01 at the gate. Ran after another late day at work. Steady pace to Scrivener Dam, then strong running to the finish.
Sat
28 Sep
10 Easy speedwork with David. 10 x 150m at 80 sec 400m pace. Legs tired.
Sun
29 Sep
21.5

15
8am. Easy run including Corkwoods forest, plus extra distance with Luke's group. Felt OK. 4:45/km pace.
3pm. New out and back (magpie proof) Tuggeranong Railway Station course. Legs a little tired but felt OK. Easy pace - 73:40 (4:54/km).
Week 39 97k
Mon
30 Sep
nil Late finish at work. Too tired to run.
Tue
1 Oct
20 Geoff's hill session at Parliament House. 4k warm-up. 8 x 90m hills steady. Warm-down. 95:30 total running time.
Wed
2 Oct
15 Tuggeranong Railway Station. Steady run in 69:14 (4:37/km). Felt OK.
Thu
3 Oct
10 Track session at Kambah No. 3 Oval with David G and Mark Wood. Straight after a late day at work. 3 x 1000m in 3:26, 3:21, 3:16. Good session. 4:10 jog rest recoveries. Felt in control.
Fri
4 Oct
nil Rest day. Travel to Wagga.
Sat
5 Oct
10 5pm. Trail run on Willans Hill. Quite hilly. Felt a little tired, so ran easily. 45 minutes.
Sun
6 Oct
6 Easy run to Lake Albert and back in 28 minutes. Very warm and humid.
Week 40 61k - 363km last 4 weeks.


DateKms Comments
Mon
7 Oct
20 8am. Wagga. Out and back past Sam Angel's creek. Ran quite strongly at times. Felt OK. 91:16 (4:34/km).
Tue
8 Oct
17 Geoff's hill session at New Parliament House. Felt tired before and during warm-up. Ran hill repeats at 80% effort, keeping Isabella in sight. Quick warm-down last 3k. 82:06.
Wed
9 Oct
nil Rest day.
Thu
10 Oct
14 Geoff's track session at Bruce TAFE. Good conditions - track firm. Ran barefoot. 3 x 1000m in 3:12, 3:09, 3:08 with 6:45 jog/walk recoveries. Felt good. In a group with Mick, John and Isabella. Good knee lift. Not flat out.
Fri
11 Oct
12 Kambah No. 3 Oval. Jogging and short sprints. Easy with Mark and David. Calves tight.
Sat
12 Oct
11 Slow run to and from Brian's in Calwell. 55 minutes.
Sun
13 Oct
22

6
8am. Stromlo. 5k warm-up with David then Geoff's 17k Corkwoods run easy with Mark, Dave and Kerryn in 78:45 (4:38/km).
3pm. Easy run at Hughes cross country course with Dave and Ken Eynon. 31 minutes.
Week 41 102k
Mon
14 Oct
12.5 Out/back on Theodore fire trail. Steady run - felt OK. Stronger second half. 4:34/km. Hot.
Tue
15 Oct
18.5 Geoff's hill session Parliament House. Easy 2-laps of PH warm-up with Isabella at 4.20pm. Strong finish to warm-down from the War Memorial.
Wed
16 Oct
12 Start of holidays. 5pm. Centre run at Stromlo forest. Steady run in 56:12 (4:40/km). Easy.
Thu
17 Oct
6

12
12 noon. Easy local run.
5pm. Geoff's track session at Bruce TAFE. Easy running on warm-up loop plus 5 x 200m. 32.8, 34.3, 35.2, 35.9, 35.9. Tough - not sharp at all.
Fri
18 Oct
nil Rest day.
Sat
19 Oct
13 8am. Stromlo - easy run to Pipe Flat and back on north side of river. 63 minutes.
Sun
20 Oct
18 Race: Canberra Times 10k Fun Run. 112th in 37:54 (3:47/km). Quite warm. Slight head-wind. Started too fast for fitness level. Bad fade mid-race. Good race with Dave Gates over last km. Finished 30 secs ahead of Bruce. Splits: 3:31, 3:36, 3:41 (10:48), 3:57, 4:00 (18:45), 3:54, 3:47, 4:01, 3:54, 3:33.
Week 42 92k
Mon
21 Oct
8

8
11am. Run to Calwell shops and back. Legs felt OK. Quads a little sore. 40 minutes.

6pm. Brian's TFT run in 33:18 (4:10/km). Good run. Felt strong and loose.
Tue
22 Oct
6

13
Out/back on bike path to Richardson. Easy in 28:18. Tired.

Geoff's hill session at Regatta Point. Ran to Grevillia Park. 4 laps of a circuit, sprinting up and down hill. Tired.
Wed
23 Oct
21 4pm. Stromlo. Warm-up for 4k @ 4:34/km. Geoff's Corkwoods run 17k in 71:06 (4:11/km). Ran strongly from the start, but faded after reaching gate in 36:20. Saw Lisa Ondieki and Gaylene Clews.
Thu
24 Oct
16 Geoff's track session at Bruce TAFE. The usual long warm-up. 3 x 1000m in 3:09, 3:12, 3:16, with 6:45 recoveries. Barefoot. Quite tired (from yesterday's hard run?) - couldn't keep up with Isabella.
Fri
25 Oct
8 Brian's TFT run. Slow after a long day of landscaping in the backyard. About 38 minutes.
Sat
26 Oct
11 Race: Interclub 3000m in 10:14.3. Steady run - barefoot (tape next time). 16th. Splits - 3:16, 3:26, 3:25. Only a 79 sec last lap. Try starting faster next time. Good conditions. Dave ran 9:50.
Sun
27 Oct
22 Stromlo. 5k warm-up with Dave then Geoff's 17k Corkwoods run in 81:30 (4:48/km). Legs quite tired.
Week 43 113k - Weight 75.0kg.
Mon
28 Oct
8 3pm. Easy run to Calwell shops. Very tired. 35 minutes.
Tue
29 Oct
8

16
8am. Brian's TFT run steady in 36:03. Felt OK.
Geoff's hill session at Bruce TAFE. One hour run with a few surges on uphills and a strong finish. After, 3k barefoot on the grass track with Isabella at 4:30/km. Felt OK.
Wed
30 Oct
18 4pm. Stromlo. Corkwoods run reverse plus a 1k warm-up. Quite tired during the run, so a steady effort. 1k split on the bike path in 4:20. Saw Graham Clews. 80 minutes.
Thu
31 Oct
6 Kambah No. 3 Oval. Warm-up then 3 laps of barefoot striding the straights and jogging the bends. Tendon under left foot sore, so stopped.
Fri
1 Nov
5 4pm. Short run on fire trail with extra arch support in shoe. Uncomfortable, but foot OK.
Sat
2 Nov
10 Race: Interclub 2000m Steeplechase. 7th in 7:14.8. PB. Shaun Creighton 1st in 5:36. Foot OK. Ran in shoes. Didn't feel great. Laps 417m: 86, 91, 95, 96 (last lap in 90). Kilometre splits: 3:35, 3:40.
Sun
3 Nov
21 Stromlo. 4k warm-up with Dave slow. Geoff's Corkwoods 17k steady - ran a little quicker with Phil Hoare towards the end of the run. 73:24 (4:30/km).
Week 44 92k - 399km last 4 weeks.


DateKms Comments
Mon
4 Nov
9

15
8am. In rain! To and from Richardson slow - legs a little sore (hamstrings).
4.30pm. Geoff's track session at Bruce TAFE. 1 x 600m in 1:58 steady (legs). 3 x 200m - 34.3, 35.0, 33.8. Lacking speed. Windy!
Tue
5 Nov
13 4pm. Woden Track. With Dave G and Mark Wood. 7 x 200m with full recoveries (4 mins ave). 32.9, 32.9, 31.9, 32.1, 32.6, 33.8, 33.8. Average of 32.9. A 2:20 800m possible?
Wed
6 Nov
17 5pm. Stromlo. Geoff's Corkwoods run. Steady pace - easy on the legs. 76:36 (4:30/km). 40 minutes at the gate. Tired after working all day in the yard.
Thu
7 Nov
10 Race: My first ACT Vets' track meeting. 800m in 2:26 (76/70). Quite slow from 100 to 500m - badly boxed in. Very fast last 250m but couldn't catch leaders. Ran 6km handicap as a 4 mins/k pace test. Splits: 4:06, 3:54, 3:53, 3:53, 4:07, 3:50 (23:43).
Fri
8 Nov
8 Brian's TFT run. Slow easy recovery run in 39 minutes. Felt OK.
Sat
9 Nov
12 Race: Interclub 800m - 9th in 2:20.7 (71/70). Steady run. Windy. Also 3000m in 10:36 (3:20, 3:36, 3:40) and 4km fun run in 15:35 - steady pace.
Sun
10 Nov
17 8am. Stromlo. Geoff's Corkwoods run steady with Kerryn in 80:36 (4:45/km). Tired from yesterday's racing.
Week 45 101k
Mon
11 Nov
11

6
9am - Bruce Tafe grass track. Warm-up and laps on the grass, including 5 x 200m easy @ 39 seconds each.
2pm - Easy local jog on the fire trail - slow for 30 minutes.
Tue
12 Nov
11 4pm at Woden Track. With Mark and David Gates. 10 x 200m at a steady, even pace with 200m jog-walk recoveries. Averaged 35.8 seconds. Easy session.
Wed
13 Nov
6 First day back at work from leave. Very slow easy local run on the fire trail, including some walking. 32 minutes.
Thu
14 Nov
17 8.30pm. Race: Vets' 10,000m race at Bruce AIS track. 36:33.8. A PB, so a great result! Good conditions - cool and still. A close race early with David and Ian Johnson. I was ahead at 5k. David got away and ran 36:15. Km splits: 3:38, 3:36, 3:39 (10:53), 3:37, 3:40 (18:10), 3:42, 3:44, 3:46, 3:42, 3:30 (18:24). Last lap in 78.4.
Fri
15 Nov
8 Brian's run - TFT. Slow run in 41 minutes. Tired.
Sat
16 Nov
8 Race: Interclub. A leg of the 800m relay easy in about 2:30. Afterwards, an easy 2000m steeplechase in 7:43.
Sun
17 Nov
19

15
8am. From Rani Road to Black Mtn and on to Eucalypt Trail with David and Phil H. Slow run but picked it up a bit in the last 3k. Felt OK. 88 minutes.
6pm. Out/back to Tuggeranong Railway Station easy in about 75 minutes. (5:00/km). Felt OK.
Week 46 101k
Mon
18 Nov
16 Track, Bruce TAFE. With Geoff and Mary Silver. Long warm-up. 5 x 400m easy! 84, 86, 83, 84, 81. Then 5 x 120m strides.
Tue
19 Nov
10 Track, Woden with David and Mark. 6 x 200m steady, easy. 200 jog/walk recoveries. 34.3, 34.5, 34.0, 35.5, 36.3, 31.4. (34.3 average).
Wed
20 Nov
9 Ran to and from Brian's house in Calwell, easy. New Saucony Sovereign shoes. Felt OK. Slow.
Thu
21 Nov
8 Race: Vets' 1500m. 12th in 4:40.6. Finished just behind Brian Wenn and John Neil (4:39). Susan Hobson was the first woman in 4:26. My splits: 73, 76, 76, 55. Slow last 400m in 75 seconds. Can improve on this. David Gates ran a PB in the 10,000m - 35:42!
Fri
22 Nov
8 Brian's run - TFT. Easy run - felt OK. 36:43 (4:35/km).
Sat
23 Nov
11 Race: Interclub 800m. 2:18.7. OK. Splits: 68/70. No speed. Quite tired. Slow last 200m in 36 seconds. Also, 4k fun run easy in 18:04, and 3000m steady in 10:56.
Sun
24 Nov
21 8am. Stromlo. Geoff's Corkwoods run - 4k with David before the group run, then 17k mainly with Kerryn, easy in 81:56 (4:50/km).
Week 47 83k 
Mon
25 Nov
12.5 Out and back run on the fire trail. Slow and easy - good for the legs. 60:40 (4:51/km).
Tue
26 Nov
10.5 Track, Woden. With David Gates and Mark. 5 x 400m with 400m slow jog/walk recoveries in 4:10 ave. 69.6, 68.6, 68.8, 69.3, 71.7. Good session. Wearing NB 840 shoes.
Wed
27 Nov
15 6pm. Out/back Tuggeranong Railway Station. 73:40 (4:55/km). Easy steady run. Felt OK. No problems. Mild - 22°C.
Thu
28 Nov
11 4.30pm. Track, Bruce TAFE. Long warm-up. Easy running including 6 x 80m on the grass track.
7pm. Race: Vets' 200m in 29.8. Also high jump in 1.42m.
Fri
29 Nov
8 Brian's run - TFT. 37:45. Slow, but felt OK. Legs good.
Sat
30 Nov
6

9
11am. Very easy jog. Quite tired.
4pm. Race: Interclub. 1 mile in 5:05.4. A PB, but felt tired. Afterwards, 2000m steeplechase (barefoot) in 7:04.4 - another PB! Chasing Geoff Monro. Felt OK. Ran at a steady pace behind Rohan Lowry. The speedwork I've been doing is paying off. 5:41 at 1600, 83 sec last lap (417m). Also, high jump in 1.50m.
Sun
1 Dec
17 8am. Stromlo. Geoff's Corkwoods run. Slow jog with Kerryn in 83 minutes (4:53/km). Felt OK.
Week 48 89k - 374km last 4 weeks.


DateKms Comments
Mon
2 Dec
8 Brian's run - TFT. Easy pace. Ran at 5pm after having a nap. Felt OK. 36:50 (4:36/km).
Tue
3 Dec
15 Track, Woden. Solo session. Humid. 3k warm-up. 12 laps of sprinting straights, jogging bends. Tough! Afterwards, joined in with Brian Gleeson's sprint training - lots of short stuff, drills and stretching.
Wed
4 Dec
15 Ran on bike path to Isabella Plains, then joined Dave to Macarthur, then back home. Easy run. Felt OK. 73 minutes (4:52/km).
Thu
5 Dec
15 Track, Bruce TAFE. Geoff Moore's group. Long warm-up. With Isabella Woo, Peter and Mary Silver - 6 x 400m with 400m jog recov in 2:17 ave (continuous). 71.1, 75.2, 73.4, 73.7, 73.1, 73.4. Tough. 73.3 ave. Cool afternoon.
Fri
6 Dec
nil Rest day.
Sat
7 Dec
8 Race: Interclub. 800m in 2:16.9. Splits: 67/69. Still no speed in the first lap. Long jump in 4.40m. Afterwards ran a leg of Parliament House Relays (1 mile) in 5:25. Windy, tired.
Sun
8 Dec
17 8am. Stromlo. Geoff's Corkwoods run. Ran mainly with Kerryn again. Quite tired. No energy. 82:30 (4:51/km).
Week 49 78k
Mon
9 Dec
8 Brian H's run, easy pace - 38:08 (4:46/km).
Tue
10 Dec
nil No time to run. Dire Straits concert at the Stadium. Great, but it bucketed down!
Wed
11 Dec
nil Worked 11 hours. Too tired to run.
Thu
12 Dec
10 Race: Vets' 5000m in 18:04 (3:37/km). Tough race. Have lost fitness. Bad fade 3rd and 4th kilo. Wet and cool. Splits: 3:28, 3:36, 3:45 (10:49), 3:45, 3:29.
Fri
13 Dec
nil Late day at work, then straight to Kathy's for dinner and games.
Sat
14 Dec
10 Race: ACT Interclub. 1500m in 4:52.1. Tough. 4km Fun Run in 14:58 (3:45/km). Sore foot. Wet and cool.
Sun
15 Dec
12.5 Easy out/back on Theodore Fire Trail. Felt OK. Foot OK.
Week 50 40k 
Mon
16 Dec
nil Worked 11 hours. Very tired.
Tue
17 Dec
13 Woden Track with David. 2 x 1000m - 3:19, 3:19. Then 3 x 400m - 73.8, 72.9, 72.3. Slow jog/walk lap between. Found this session tough. Have lost speed and endurance.
Wed
18 Dec
nil Another long day at work.
Thu
19 Dec
13 Race: Vet's 1500m in 4:50.0. Expected to run about this time. A hard, honest race. Also, 2 x 3000m races in 12:23 and 10:54 (pacing Fiona Jorgensen in the latter). Out of condition.
Fri
20 Dec
nil Tired from working late.
Sat
21 Dec
24

11
7am. Cotter '15' mile with Nigel Coldrick and Trevor Vogler. 2:12:00 (5:30/km). Slow, easy pace - felt OK throughout run because of this easy pace.
4pm. Race: Interclub 4k Fun Run in 14:50 (3:42/km). Easy start. Felt strong on the hill so pushed the pace.
Sun
22 Dec
12.5 Sunday afternoon - Out and back on Theodore Fire Trail, easy in 60:24 (4:50/km).
Week 51 73k 
Mon
23 Dec
nil Very long day at work - 14 hours.
Tue
24 Dec
nil Travel to Wagga for Christmas.
Wed
25 Dec
11 Afternoon. Old training run past Mount Austin High School and Railway Street. 49:40 (4:31/km). Ran strongly at times. Warm.
Thu
26 Dec
10 Afternoon. Hot! Bush run to Red Hill Rd, then the ridge of Willans Hill and home via the bird park. Easy. 47:25.
Fri
27 Dec
10 Afternoon. Very hot! 40°C. Same run as yesterday but trying to conserve energy. Can't train in these conditions. 46:07.
Sat
28 Dec
8 Brian's TFT course. Easy, but legs tired.
Sun
29 Dec
16 Stromlo Corkwoods run (short course) with Dave G and Phil. Slow in 79:36 (4:58/km). Legs tired - no energy.
Week 52 55k - 246km last 4 weeks.


The End - 4,670 km (89.8k per week)