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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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 (37:51). 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. Andrew Lloyd 1st in 29:03 and Lisa Ondieki 32:22. |
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. |
Date | Kms | 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. |
Date | Kms | 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) |