How Ewen runs ... my running diary for 1992

Ewen's Running Diary - 1992

This page is my running diary from 1992, the year I turned 35. It was a good year, with PBs in the marathon and fast times in the 3000m and 3k Steeplechase. I ran 3,622 km - an average of just under 70 km per week.

My best results during 1992 were: 800m - 2:20.2, 1500m - 4:50.7, 3000m - 9:56.9, 5000m - 18:17.5, 10000m - 39:18.0, 2k Steeplechase - 7:25.9, 3k Steeplechase - 11:00.5, 400m Hurdles - 74.3, 1 Hour - 14,983m, 5k road - 21:37, 10k road - 37:57, Half Marathon - 84:01, Marathon - 3:11:02, 12k Cross Country - 51:36, City to Surf 14k - 55:54.

Links to all my online diaries: 1981, 1982, 1983, 1984, 1985, 1986, 1987, 1988, 1989, 1990, 1991, 1992, 1993, 1994, 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018, 2019, 2020, 2021, 2022

Date	Kms	Comments
Mon 30 Dec	nil	Rest day. Tired from work.
Tue 31 Dec	10	Track, Woden. 2 x 2000m as race pace on the straights, steady on the bends. 7:31 and 8:10.
Wed 1 Jan	17	Corkwoods Stromlo loop from Deek's Dunny in Stromlo Forest. 76:15 (4:29/km). Trying for a good time, 38:20 at the Corkwoods gate. Very tired.
Thu 2 Jan	11	6.00pm. Race: Vets' Track. Two heats of the 5000m in 19:46 and 19:35. Felt OK, steady running. Also did the 1500m racewalk earlier in 9:29.0.
Fri 3 Jan	nil	Rest day. Travel to Sydney.
Sat 4 Jan	31	5.00am. Race: Palm Beach to Manly 30k - Equal 96th with Bruce in 2:17:33 (4:35/km). Surprising run. Started easy before running strongly after passing 10k in 48:45. Passed 24k in 1:50. Not overtaken by any runners after 5k. Humid then a cool headwind.
Sun 5 Jan	12	SCT pack run on the trails at Isaacs Ridge. Easy running.
Week 01	81k - Good Palm Beach to Manly and start for the year. Weight 74.0kg.
Mon 6 Jan	8	Theodore fire trail in 38:53. Easy run, both calves tight.
Tue 97 Jan	8	Theodore fire trail again slow in about 40 minutes.
Wed 8 Jan	nil	Rest day. No fun run at Interclub so just helped out with long jump raking.
Thu 9 Jan	8	7.45pm. Race: Vets' Track - 3000m Steeplechase - 1st in 11:12.0 (M30 ACT Record). Ran solo ahead of Ken Eynon after the first lap. Poor water jumps and too fast early (10:25 pace the first lap). 9:38 with 417m to go.
Fri 10 Jan	nil	Rest day. Late finish at work.
Sat 11 Jan	24	7.00am. Cotter 15 mile in 1:57:15 (4:53/km). Running with Ken Sykes, Nicole Ikenberg, Dave and Nigel. Easy running early with a strong finish.
Sun 12 Jan	12	8.00am. SCT long run from Fadden Pines to Isaacs for 60 minutes.
Week 02	60k - Happy with the Steeplechase race. Weight 74.0kg.
Mon 13 Jan	12	Track, Woden with Dave Gates. 3 x 600m + 3 x 300m with slow 300m recoveries. Times: 1:54.8, 1:58.7, 1:55.7 - 50.7, 49.0, 49.9! Pleased to break 50 seconds for 300m in training.
Tue 14 Jan	13	Steady run to Gordon and back in 65 minutes. Hot.
Wed 15 Jan	13	6.00pm. Race: Interclub - 800m in 2:36.0. Also, 4k fun run in 15:18 and 3000m in 10:35.0 (3:29, 3:29, 3:35). All steady runs. 4k warm-down with Fiona and Amanda.
Thu 16 Jan	5	6.00pm. Race: Vets' Track - 3000m in 10:37.3 (3:41, 3:36, 3:20). Also ran the 300m Hurdles in 52.0. Also the High Jump (scissors) in 1.25m.
Fri 17 Jan	nil	Rest day.
Sat 18 Jan	24	7.00am. Cotter 15 mile in 2:00:33. Easy early with strong running from Vanities Crossing. 55 minutes at Bullock Rd gate.
Sun 19 Jan	15	9.00am. Race: 'No Pain No Spain' 5k fun run in 21:37 with a 23:40 5k warm-up and 24:30 5k warm-down. Strong last 2k in the 5k race.
Week 03	82k - Good week. Weight 74.0kg.
Mon 20 Jan	6	Track, Woden Park grass track. Brian Gleeson's group sprint training session. Drills and lots of short fast efforts. Tough.
Tue 21 Jan	nil	Rest day. Sore quads (from yesterday's sprinting).
Wed 22 Jan	7	6.00pm. Race: Interclub at the AIS - 4k fun run in 15:14 (3:48/km), good race with John Harding. Also ran the 2000m Steeplechase in 7:39.0. Hard! Legs still sore. Not good conditions for distance running - hot and humid.
Thu 23 Jan	4	7.00pm. Race: Vets' Track AIS - 800m in 2:24.7. Steady effort with splits of 72/73. Legs still sore.
Fri 24 Jan	nil	Rest day.
Sat 25 Jan	29	7.00am. Cotter '18 mile' in 2:25:15 (5:01/km). Easy running but the last half hour was difficult as tiredness set in.
Sun 26 Jan	15 3	8.00am. Stromlo - hard steady run for 68 minutes chasing a triathlon group. Felt OK. 10.00am. Bruce TAFE grass track. Brian Gleeson's sprint group session. Tough again.
Week 04	64k - Sprint training is making my legs sore! Weight 74.0kg. 287km last 4 weeks.

Date	Kms	Comments
Mon 27 Jan	8	Theodore fire trail run in 37:24. Easy running.
Tue 28 Jan	4	Track, Woden Park. Brian Gleeson's sprint group training session. Improved starts, just behind Nigel Coldrick. Legs very sore.
Wed 29 Jan	nil	Rest day.
Thu 30 Jan	11	7.00pm. Race: Vets' Track - 1500m, 18th in 4:50.7. That was difficult. I've lost fitness. Also ran the 2000m handicap race in 7:00.3.
Fri 31 Jan	nil	Rest day. Late finish at work.
Sat 1 Feb	29 8	7.00am. Cotter '18 mile' in 2:22:12 (4:54/km). Steady effort. Good after a late night. Tired. 4.00pm. Race: Interclub - 3000m in 11:27.0 and 4k fun run in 16:41.
Sun 2 Feb	13.5	8.00am. SCT group long run from Fadden Pines. Easy hilly run east trails behind Gilmore and into NSW. 61:20. Felt OK with the steady pace. Dave was struggling.
Week 05	73k - Running tired this week. Weight 74.0kg.
Mon 3 Feb	15	Steady run to Conder, Gordon and Bonython trails in 67:50 (4:31/km) including some strong efforts. Felt OK but right arch still a little sore. Hot.
Tue 4 Feb	12.5	Theodore Fire Trail out/back via Christmas St first in 57:50 (4:38/km). Light cooling rain. Felt OK.
Wed 5 Feb	17.5	1.00pm. Steady run trails to NSW, over railway line and up steep hill in 1:24:30. Good run, felt OK. Right arch still sore.
Thu 6 Feb	4 7	1.00pm. Easy shake-out jog from home. 7.00pm. Race: Vets' Track - 3000m Steeplechase, 1st in 11:20.7. Steady pacing but not aggressive enough. First lap in 91 secs, last in 90 secs. Also ran the flat 3000m in 11:44.0.
Fri 7 Feb	8	6.30pm. Theodore fire trail easy run after a 90 minute nap. Felt OK.
Sat 8 Feb	24 9	7.00am. Cotter '15 mile' in 1:53:12 (4:43/km). Strong running in the middle stages. Padovan's crossing in 68:20. Slow up hill from Vanities. 3.00pm. Race: Interclub - 1500m in 5:26.0. Also, 400m Hurdles in 74.3. 4k fun run in 16:03. Triple Jump in 9.23m and Shot Put in 6.39m. Fairly easy competition for points. Legs tired. Windy.
Sun 9 Feb	16.1	7.00am. Weston Creek 10 miles in 76:52 (4:46/km). Easy running with Trevor Vogler, Geoff Moore and Gwen Vines.
Week 06	113k - Big week, survived OK. Weight 74.0kg.
Mon 10 Feb	15	2.30pm. Tuggeranong Railway Station trail run in 70:27 (4:42/km). Cooler with some wind and rain. Felt OK after 20 minutes of easy running.
Tue 11 Feb	15.5	New run - Theodore fire trail out/back plus up to Mt Tuggers summit and back in 78:20 (5:03/km). Steady effort.
Wed 12 Feb	9	Fire trail via Ince Place concrete path for 45 minutes. Left knee tight.
Thu 13 Feb	10 11	4.00pm. Slow warm-up bikepath to Isabella Plains and back in 49:40. 7.30pm. Race: Vets' Track - 5000m 'A' Grade in 18:41.0 (3:44/km). Felt OK, strong run after an easy start. Also ran the 5000m 'B' Grade race afterwards steady in 22:26. Short warm-up jog.
Fri 14 Feb	9	Calwell Hill fire trail slow in 48:07 (5:21/km). Tough run. No energy.
Sat 15 Feb	33	7.00am. Cotter '21' mile in 2:38:30 (4:48/km). Fast running to Bullock's gate in 50:40. Padovan's crossing in 69 minutes. Easy from there to the finish. Hard run but felt okay.
Sun 16 Feb	16	1.00pm. After helping out at the Sri Chinmoy Triathlon - lap of West Basin LBG plus 500m to make 16k. 74:30 (4:39/km).
Week 07	118k - Good week, 5000m and long run. Weight 74.0kg.
Mon 17 Feb	15.5	2.00pm. Summit of Mt Tuggeranong course in 80:06. Easy running, legs okay but a little tired.
Tue 18 Feb	12.5 17	12.05pm. Theodore fire trail out/back in 61:12. Steady easy run. Tired. Hot. 5.00pm. Race: CCC - Summer Series Caton 8k - 48th in 34:57 (4:22/km). Fast middle 5k. Charlie 31:54 and Jimmy 34:37. Amanda Carey 1st F in 31:43. 6k warm-up and 3k warm-down.
Wed 19 Feb	6	4.00pm. After working in the yard. 3k run, 3k walk back. Very tired!
Thu 20 Feb	12.5 10	12.00pm. Theodore fire trail out/back in 63:33. Easy running, but slow (fatigued from higher mileage). 7.30pm. Race: Vets' Track - 4k handicap - 30th in 15:21 (3:50/km). Ran with surges and felt OK. 4k warm-up.
Fri 21 Feb	nil	Rest day.
Sat 22 Feb	29 4	7.00am. Cotter '18' mile in 2:20:48 (4:51/km). Steady running, tired last 30 minutes but felt OK. Mostly with Ken Sykes. 5.30pm. Race: Interclub - 4k fun run in 15:42 (3:55/km). Strong middle 2k after a slow start. Caught and ran with Isabella Woo who had raced the 3000m in 10:07 in hot and windy conditions.
Sun 23 Feb	11	9.00am. Vets' Handicap at Lake Tuggeranong. 5k warm-up then the 6k in 26:09 (4:21/km).
Week 08	117k - Good week and month. Weight 74.0kg. 421km last 4 weeks.

Date	Kms	Comments
Mon 24 Feb	nil	Rest day.
Tue 25 Feb	6 11	4.00pm. Track, Woden. 4k warm-up. 4 x 400m with 400m jog/walk recoveries in 3 minutes. 73.8, 74.8, 74.9, 73.8. 6.00pm. Race: CCC - Summer Series Weston Park 9k - 47th in 37:35 (4:11/km). Fairly easy. Charlie 34:39 and Jimmy 37:25. Won by John Tuckey 29:36 and Carol Ey 33:33. Bikepath course out/back towards Scrivener Dam.
Wed 26 Feb	nil	Rest day.
Thu 27 Feb	7	6.30pm. Race: Vets' Track - 3000m, 13th in 9:56.9! (3:19/km). Good race. Ran barefoot. Good conditions, slight headwind. Paced behind Brian Wenn then Ian Leves 73.9 second last lap. Splits: 37, 1:56, 3:17, 4:39, 6:00, 6:41, 7:22, 8:43. Km splits: 3:17, 3:24, 3:16. Didn't feel that hard. Can run faster.
Fri 28 Feb	6	Slow local run, legs a little tired. Geoff Monro ran 17:02 for 5k.
Sat 29 Feb	24	Cotter '15' mile in 1:49:03 (4:33/km). Mostly with Ken Sykes. Bullock's Gate in 48 minutes. 1:18 at Vanities Crossing. Steady running.
Sun 1 Mar	6	3.30pm. Race: ACT T & F Championships - 3000m Steeplechase - 9th in 11:01.8 (3rd fastest time). Didn't run the middle km aggressively enough. 9:31 at the bell so only a 91 sec last lap. Warm but conditions were OK. Right heel sore afterwards (from the taping or heavy landing at the water jump). Ran barefoot.
Week 09	60k - Fast 3000m and 3k Steeplechase. Weight 74.0kg.
Mon 2 Mar	nil	Rest day. Right heel still quite tender. Need a day off.
Tue 3 Mar	22	4.00pm. Steady run past Tuggeranong Railway Station into NSW, returning via Theo Fire Trail new steps. 1:46:06 (4:49/km). Felt okay and didn't fade. Feet niggles were okay too so happy about that.
Wed 4 Mar	9	Local course in 46 minutes. Quite slow. Ran easily but felt tired.
Thu 5 Mar	8 13	2.00pm. Easy warm-up from home in 37:30. Felt OK. 7.00pm. Race: Vets' Track - 1 mile in 5:27.3 (fairly easy). 2k jog then 6k handicap in 24:56 (4:09/km) steady pace.
Fri 6 Mar	1	Started on an easy run but felt very tired at 1k so stopped and walked back home.
Sat 7 Mar	33	7.00am. Race: Cotter '21' mile in 2:31:46 (4:36/km). Ran wimps way, not jellylegs. Quite strong between Padovan's and Vanities with Phil Winksworth, rest fairly easy with Mary Silver. Good confidence builder.
Sun 8 Mar	nil	Rest day. Canberra 4-Owners trip to Ulladulla on the CBX 250.
Week 10	86k - Good 21 miles at the Cotter. Weight 74.0kg.
Mon 9 Mar	20	Local fire trail course x 3 plus summit of Mt Tuggeranong after 1 hour. 93:30. Tired but otherwise felt OK.
Tue 10 Mar	16	4.00pm. Freda Gibson Circuit course extended in 78:01. Still tired so steady and fairly easy.
Wed 11 Mar	12.5	4.00pm. Theodore Fire Trail out/back. Slow recovery pace in 63:36 (5:05/km). Legs OK. Good easy run.
Thu 12 Mar	8	7.30pm. Race: Vets' Track - 5000m, 19th in 18:17.5 (3:40/km). Quite tired. Big fade after 2k. Needed an easy day yesterday to run better. Didn't push 2nd half. Splits: 3:29, 3:31, 3:43 (10:43), 3:51, 3:43.
Fri 13 Mar	7	Out/back to Brian's place in about 36 minutes. Slow.
Sat 14 Mar	29	Cotter '18' mile in 2:18:48 (4:47/km). Solo from Padovan's. Quite tired so ran via wimps way and didn't do the 21 miles. About 68 minutes at Padovan's Crossing.
Sun 15 Mar	22	8.00am. Race: Weston Creek Half Marathon - 80th in 89:29 (4:14/km). Started strongly, about 28:30 through 7k then eased off to 4:20 kms with the goal of sub-90. Felt OK although tired. A sub-3 hour marathon feels possible.
Week 11	114k - Good week although the 5000m was slow. Weight 74.0kg.
Mon 16 Mar	12.5	Theodore fire trail out/back slow in 61:17. Outside of right ankle sore.
Tue 17 Mar	nil	Rest day. Late finish at work. Tired.
Wed 18 Mar	14	4.00pm. Steady fire trail run including the summit of Mt Tuggeranong easy in 68 minutes. On the way back, 4 x 110m strides at Calwell Oval. Quite tired.
Thu 19 Mar	13	7.00pm. Race: Vets' Track - 800m in 2:20.3 then another heat of the 800m easy. Later, 10,000m in 39:18.0 (3:56/km) steady effort. Felt OK. Splits: 3:59, 3:55, 3:52, 3:54, 3:52, 3:53, 4:00, 4:01, 4:00, 3:52. Also, high jump in 1.42m. Can run faster in the 800m.
Fri 20 Mar	8	Theodore fire trail slow in 39:53.
Sat 21 Mar	33	Cotter '21' mile in 2:51:30 (5:12/km). Slow with Nigel C, then later with Trevor Vogler. No problems.
Sun 22 Mar	18.5	8.00am. Race: ACT Mountain Running Championships - 21st in 1:40:17 (5:25/km). Ran up Mt Ainslie, quick on the downs and flats. Walked Mt Majura and Mt Ainslie second time. Felt OK.
Week 12	99k - OK 800m and 10,000m double. Weight 74.0kg. 359km last 4 weeks.

Date	Kms	Comments
Mon 23 Mar	3	Easy jog to Calwell Oval then 4 x 110m strides with walk recoveries.
Tue 24 Mar	6	Track, Calwell. Jog to and from the track. 5 x 400m with 400m jog/walk recoveries in 2:21. Times: 80.4, 80.2, 79.7, 79.1, 77.9. Steady pace. Felt tired.
Wed 25 Mar	4	Easy jog to and from David's new house in Freda Gibson Circuit. Legs felt fresh and good.
Thu 26 Mar	5	Track, Calwell. Jog to the track warm-up. 3 x 400m with 400m jog/walk recoveries in 2:20. Goal to progress the times on each 400m. Ran 79.6, 79.3, 73.5. Felt OK.
Fri 27 Mar	nil	Rest day.
Sat 28 Mar	5 3	AM - Easy shake-out jog from home. 3.00pm. Race: ACT Vets' T & F Championships - 800m - 3rd M30 in 2:20.2. Felt like I had no speed at all. Poor warm-up.
Sun 29 Mar	5	4.00pm. Race: ACT T & F Championships - 3000m Steeplechase - 3rd in 11:00.5 (3:40/km). Tony Murray won in 10:36, Glen Coward 2nd in 10:44. Ran barefoot. Laps - 17s, 86.0, 91.8, 93.1, 96.4, 93.9, 94.8, 87.6. Not as fit as last year. Also high jump in 1.49m.
Week 13	31k - Two seconds faster in the Steeple would have been good. Weight 74.0kg.
Mon 30 Mar	nil	Rest day. Right knee sore where I bruised it in a scrape on one of the steeplechase barriers yesterday. Walked 4k.
Tue 31 Mar	5	Easy slow run on the fire trail in 23:40. Knee was OK.
Wed 1 Apr	nil	Rest day. Late finish at work.
Thu 2 Apr	12.5	5.00pm. Theodore fire trail out/back in 60:48 (4:52/km). Felt OK although breathing hard. Legs felt OK.
Fri 3 Apr	32	4.00pm. From Scrivener Dam - Corkwoods 16k trails reverse followed by West and Central Basins of LBG. 2:36:34 (4:53/km). Had planned to run 36k but hit the wall and stopped at 32. Walked 4k back to the car. Last long run before the marathon. Not confident.
Sat 4 Apr	nil	Rest day.
Sun 5 Apr	15.5 6	AM. West Basin LBG steady with Ken Sykes in 70:42 (4:34/km). Legs still a little sore from Friday's long run but knees etc OK. Not too bad. PM. Easy jog on the Theodore fire trail for 30 minutes. Legs sore.
Week 14	71k - Long run didn't go as well as I'd hoped. Weight 74.0kg.
Mon 6 Apr	4	Slow easy jog on the fire trail.
Tue 7 Apr	nil	Rest day. Late finish at work. Legs sore.
Wed 8 Apr	8 8	8.00am. Theodore fire trail short out/back in40:12 (5:01/km). Quite windy and cold (first cold day of the year). Steady, legs better. 4.00pm. Another easy run in 37:40. Legs felt better again but decided against running 12k.
Thu 9 Apr	5	Another slow easy run. Legs felt OK. Have decided against attempting 3 hour pace on Sunday.
Fri 10 Apr	nil	Rest day.
Sat 11 Apr	5	AM - Easy run to/from the Calwell shops including 1k fast in 4:05. Legs OK.
Sun 12 Apr	42.2	8.00am. Race: Mobil Canberra Marathon - 125th in 3:11:02 (4:32/km). A PB! Good conditions, cool 10 to 15C and calm. Ran with George Lisson to 31k. Conservative relaxed start, not trying for any particular pace. Gradually got tough from 23k, hard at 35k and very hard after 37k. Feet, legs and knees good. NB 840 shoes. May run another and attempt sub-3 hours. Splits: 3k 13:13, 10k 43:48 then 5k splits of 21:32, 21:59, 21:57, 22:46, 23:59, 24:17 + 10:54 last 2.195k.
Week 15	72k - Marathon PB! Weight 74.0kg.
Mon 13 Apr	nil	Rest day. Legs not too bad. Quads a little sore. Walked for 20 minutes.
Tue 14 Apr	3	Very slow easy jog/walk on the fire trail. Quads sore.
Wed 15 Apr	5	Same again, easy but a little longer. Legs feeling better.
Thu 16 Apr	nil	Rest day. Lawn mowing. Could have run as the legs feel almost normal.
Fri 17 Apr	8	Brian's Theodore fire trail run steady in 38:24. Legs OK.
Sat 18 Apr	nil	Rest day. Road trip to Corowa.
Sun 19 Apr	10	Wagga - Willans Hill trails steady in 47:30. Breathing was hard. Some strong running at times on the usual 10k loop.
Week 16	26k - Easy recovery week. Weight 74.0kg. 200km last 4 weeks.

Date	Kms	Comments
Mon 20 Apr	nil	Rest day. Drive from Wagga to Canberra.
Tue 21 Apr	8	Brian's Theodore trail run quite strong in about 35 minutes. Strange - quads still don't feel recovered from the marathon.
Wed 22 Apr	nil	Rest day. Yard work.
Thu 23 Apr	12.5	Theodore fire trail out/back relaxed in 59:30. Felt strong but slowed the last 10 minutes.
Fri 24 Apr	16	2.00pm. Return from Phillip to Theodore after dropping off the Mazda 323 for service. Nice day and ran strongly in 73:33.
Sat 25 Apr	5	Easy fire trail run in 24:40 after working in the yard all day.
Sun 26 Apr	10	9.00am. Race: Vets' Handicap at Coppins Crossing - 7k in 29:18 (4:11/km). Hilly run on fire trails. Ran an even race effort all the way. Felt like I had something in reserve.
Week 17	51k - Another recovery week and steady race. Weight 74.0kg.
Mon 27 Apr	14	Geoff Moore's circuit training - Parliament House, Lotus Bay and Red Hill. Strong running on the way back. Including push-ups, chin-ups and other exercises.
Tue 28 Apr	13	Summit of Mt Tuggeranong via trails in 62 minutes. Felt OK although tired on finishing. Some rain!
Wed 29 Apr	8	Brian's Theodore fire trail steady in 35:38 (4:27/km). Ran with Ken Sykes' hand weights (short pipes filled with lead). Felt a bit strange. Finished strongly.
Thu 30 Apr	12.5	Theodore fire trail out/back steady in 56:20 with splits of 29:04/27:16. Some faster sections.
Fri 1 May	nil	Rest day. Visit from G & C so some tourist things.
Sat 2 May	9	9.00am. Race: Australian Mountain Running Championships - 8k short course - 12th in 35:53 (4:29/km). Ran aggressively passing about 4 runners up Mt Ainslie before maintaining position. Finished not far behind Bob Harlow. About 16:40 at 3k summit of Ainslie. Winner was Des Woods in 27:34.
Sun 3 May	10	8.00am. Easy local run. Mild weather.
Week 18	66k - Good mountain race. Weight 74.5kg.
Mon 4 May	13	Geoff Moore's circuit training - 10 minutes warm-up, 42 minutes quite hard. Chin-ups, curls, push-ups then 8 minute jog back to Lotus Bay. Met John Dyer. 58 minutes total running.
Tue 5 May	12.5	Theodore fire trail out/back steady in 58:48. Relaxed running, felt OK. Warm.
Wed 6 May	18.5	2.00pm. After a short nap. Intended to run for an hour but felt OK. Nice day so ran trails to Conder and Gordon then back in 88 minutes. Hilly.
Thu 7 May	8	After working in the yard. Slow fire trail run in 40:42. Resting HR up a bit at 68. Very tired.
Fri 8 May	nil	Rest day.
Sat 9 May	nil	Rest day.
Sun 10 May	21	8.00am. Stromlo. Long run with Greg Gilbert, Ken Sykes and Trent Liang - steady via Pipe Flat to Bluett's Forest and the ski slope trails. Ran strongly over the hills. Felt good.
Week 19	73k - Mileage getting back there. Weight 75.0kg.
Mon 11 May	13	Geoff Moore's circuit training. Also with John Mordini. Felt good during the run (61:23). A little weak on the exercise stations. Wet.
Tue 12 May	12.5	Theodore fire trail out/back in 55:54 (4:28/km). After rain. Ran strongly, saw an unknown female runner going fast up the hills. Not cold yet.
Wed 13 May	8	Brian's trail run steady effort in 37:31.
Thu 14 May	12.5	Theodore fire trail out/back in 56:13. Steady with some strong efforts now and then.
Fri 15 May	nil	Rest day.
Sat 16 May	11	Steady run to Gordon and back with Bruce in 52 minutes. Felt OK.
Sun 17 May	22	9.00am. Race: Canberra Half Marathon - 166th in 88:08 (4:11/km). Decided to run with Bronwyn Hanns. Steady effort all the way, not too hard. Felt good. Splits: 4:05, 4:13, 4:02, 4:03, 4:10, 4:10, 4:02, 4:09, 4:11, 4:03, 4:09, 4:12, 4:11, 4:22, 4:10, 4:15, 4:11, 4:19, 4:13, 4:21, 4:13 + 26s.
Week 20	79k - Good half marathon. Fitness improving. Weight 75.5kg. 269km last 4 weeks.

Date	Kms	Comments
Mon 18 May	13	Geoff Moore's circuit training in 57:48. Felt fatigued from yesterday's race but ran quite strongly.
Tue 19 May	12.5	Theodore fire trail out/back in 56:36. Steady, strong running. Felt good.
Wed 20 May	21.5	1.00pm. Via Gordon to about 2k past Point Hutt Crossing and back in 1:42:12 (4:45/km). Felt good although tired at the end. Glorious day, perfect conditions for a long run.
Thu 21 May	12.5	Theodore fire trail out/back in 58:12 (4:39/km). After a long work day. Very tired (late night) but felt better coming back.
Fri 22 May	nil	Rest day.
Sat 23 May	13	4.00pm. Easy run to Gordon and back with David Gates.
Sun 24 May	25	8.00am. Stromlo Forest - easy slow run on the 'Deek 15 miler' in 1:28:40 (5:09/km). With Kerryn, Carol Harding, Jo Cullen and Trevor Vogler. Cold!
Week 21	97k - Good week. Weight 76.0kg.
Mon 25 May	13	Geoff Moore's circuit training. Ran at a good effort for 60:26. Felt stronger on the chin-ups station. Felt good running.
Tue 26 May	9	Local fire trail run in 44 minutes. Felt OK except for an upset stomach, sore right heel and tendon behind left knee. Raining and cold!
Wed 27 May	nil	Rest day. Right heel very painful. Ice and asprin.
Thu 28 May	nil	Rest day. Right heel still sore although improved on yesterday. Tendon strain?
Fri 29 May	8	Brian's local trail run with hand weights in 34:30. Ran strongly and felt okay. Foot was good.
Sat 30 May	11	2.00pm. Bruce's run in 48 minutes. Ran strongly and the foot was okay. Warm.
Sun 31 May	12	9.00am. Race: Vets' Handicap at Forest Drive. 8k in 32:51 (4:06/km). Wore Saucony shoes with Tuli's heel cups. Ran strongly although not flat out. Felt good but have lost a little aerobic fitness.
Week 22	53k - Heel injury a problem this week. Weight 76.0kg.
Mon 1 Jun	nil	Rest day. Right heel sore again. Tendon strain?
Tue 2 Jun	nil	Rest day. Heel improved, but still resting it from running.
Wed 3 Jun	nil	Heel feels okay but walked 5k instead of running. Left knee niggly.
Thu 4 Jun	9	Local run at an easy pace in 45:33. Have lost fitness. Breathing a little laboured and the legs weren't as strong as they were two weeks ago. Running felt good though - no injury niggles.
Fri 5 Jun	12.5	Theodore fire trail out/back in 55:48 with splits of 28:20/27:28. Great run and felt good. Quick cadence and the movement and form felt good.
Sat 6 Jun	nil	Rest day. Helping David with the CCC Canberra Grammar cross country course set-up etc.
Sun 7 Jun	16	10.00am. Ran from home after the fog lifted. T-shirt and shorts, not too cold. Ran well and felt good. Hamstrings a little tight. Included the summit of Mt Tuggeranong. 75:32 (4:43/km).
Week 23	37k - Coming back from the heel injury. Weight 76.0kg.
Mon 8 Jun	9	Steady run on the fire trail in 44:33. Cold.
Tue 9 Jun	nil	Rest day. Late finish at work.
Wed 10 Jun	8	5.00pm. Ran hard in 33:24, finishing in the dark. Felt OK.
Thu 11 Jun	12.5	4.00pm. Theodore fire trail out/back in 56:26. Started easily and ran strongly with good form. Not too cold.
Fri 12 Jun	nil	Rest day.
Sat 13 Jun	19	1.15pm. Race: CCC - Pipe Flat International 3k - 37th in 11:13 (3:44/km). Ahead of Jim, 11:37. Adam Leane 1st 8:49 and Meg Harris 10:56. Also ran the 7k - 32nd in 27:30 running strong to the turn, then easing off. Out of shape. Warm-up/down from Deek's Drive.
Sun 14 Jun	22	9.00am. Race: ACT Vets' Half Marathon in 91:28 (4:20/km). Started too fast and faded after 9k. Splits: 3k 12:27, 6k 24:50, 9k 37:31, 12k 50:30, 15k 63:40, 18k 77:27.
Week 24	70k - OK 3k race. Need more miles. Weight 76.0kg. 257km last 4 weeks.

Date	Kms	Comments
Mon 15 Jun	5	Very easy slow jog to the Calwell shops and back in 25 minutes. Calves very tight. Sore throat.
Tue 16 Jun	10	Gordon 10k in 49:30. Calves still tight and a sore throat.
Wed 17 Jun	8	Brian's trail run in 39:24. Calves still sore. Felt tired. No energy. Have a cold.
Thu 18 Jun	nil	Rest day. Sick.
Fri 19 Jun	nil	Rest day. Sick.
Sat 20 Jun	9	2.00pm. Race: CCC - Rocky Horror 8.5k Handicap - 27th fastest in 37:46 (4:27). Hilly rocky trails west of Black Mountain. Tough. Showed lack of fitness. Danny O'Dea 1st in 29:05. Bryan Thomas 36:12. In Sydney, Bruce ran 29:41 in the West Metropolitan 8k at Auburn!
Sun 21 Jun	12.5 9	9.00am. Race: Vets' Handicap Dunrossil Drive to Curtin 9.5k - 69th in 40:00 (4:13/km). Ran hard at the start and faded. 4.00pm. Slow run to Gordon and back with David in 45 minutes. Quite tired.
Week 25	53k - Not fit. Need more running days and mileage. Weight 75.5kg.
Mon 22 Jun	nil	Rest day. Tired!
Tue 23 Jun	14.4	2.00pm. New 2-lap 'City to Surf' training course in 64:28 (4:29/km). Felt OK and ran strongly but not fit. Lap splits of 31:52/32:36.
Wed 24 Jun	10	Gordon 10k reverse in 47:30. Felt tired. Not much energy. Calves a little tight.
Thu 25 Jun	8	Two laps of the 4k 'Pennington' cross country course at Hughes, good pace in 35:40 (4:27/km). Ran slightly short. Felt good.
Fri 26 Jun	14.4	2.00pm. City to Surf training course in 70:24 (4:53/km). Felt flat with low blood sugar. Splits of 36:02/34:22.
Sat 27 Jun	8 5	AM - 2 laps of the Pennington at Hughes with Greg Gilbert easy in 38 minutes. PM - Slow local run with David for 25 minutes.
Sun 28 Jun	12.5	10.00am. Race: Canada Day Terry Fox Fun Run - 66th in 39:36 (3:58/km). OK result for my recent level of training. Slow second half. Splits: 3:45, 3:52, 3:46, 3:58, 3:56, 4:07, 4:06, 4:07, 4:06, 3:53. Bronwyn Hanns ran 38:55 after a 35k long run on Saturday!
Week 26	72k - A better week. Enjoyed the fun run. Weight 75.5kg.
Mon 29 Jun	11	Brian's 8k trail run plus the summit of Mt Tuggeranong in 54:56. Easy, felt OK although the legs were a little sore.
Tue 30 Jun	13	From Hughes, over Red Hill and back, steady in 63:06. Felt OK although slowed in the latter stages.
Wed 1 Jul	16.5	Two laps of the 'Pennington' course in Hughes with Geoff Monro, 8k in 39:12. Then over the saddle of Red Hill and back. 80:45 (4:54/km).
Thu 2 Jul	8	Brian's trail run easy in 37:38 (4:43/km). A little tired. Plus 3 x 150m fast on the gentle dirt hill in 32.3 average.
Fri 3 Jul	15	3.00pm. Tuggeranong Railway Station trail in 66:48 (4:27/km). Ran strongly and felt OK. Fresh westerly wind.
Sat 4 Jul	nil	Rest day. Manager of the CCC Longstaff/Pennington XC races at Hughes.
Sun 65 Jul	16 13	9.00am. Stromlo Vets' Pack Run on the 'Thistles' course in 71:54 (4:30/km). Running with Al Williams, Phil Hoare and John Hart. Strong 2nd half, pushing the hills and run home. 4.30pm. Easy run to Gordon and back with David in 64:30 (4:58/km). Felt OK, nice conversation pace.
Week 27	92k - Much better week. Need more of these. Weight 75.5kg.
Mon 6 Jul	8	Brian's trail run in 39:50. Quite tired from a long work day and yesterday's training.
Tue 7 Jul	12.5	Theodore fire trail out/back in 55:08 (4:25/km). Strong run and the legs felt good, although general tiredness present from work and not enough sleep. Splits of 28:00/27:08.
Wed 8 Jul	nil	Rest day.
Thu 9 Jul	7.2	One lap of the City to Surf training course in 31:38 (4:24/km). Achilles sore (Etonic shoes) so stopped early
Fri 10 Jul	nil	Rest day. Flight to the Gold Coast.
Sat 11 Jul	7	Surfers Paradise - Easy run with Malcolm Satchell and Bruce Harrison to city centre and back.
Sun 12 Jul	22.5	8.00am. Race: JAL Gold Coast Half Marathon - 281st in 84:00 (3:59/km). Ran with Bruce and Samantha (from Sydney) to 9.5k then dropped back. Felt good throughout, no problems. Strong run in good conditions - cool at about 13C. 5k splits: 19:39, 19:38, 20:03, 20:22 + 3:49 for the last km. Bruce ran 82:30! Short warm-up.
Week 28	57k - Happy with GC considering recent training. Weight 75.0kg. 274km last 4 weeks.

Date	Kms	Comments
Mon 13 Jul	3	Surfers Paradise - early run with Bruce south along the animal walk path near the beach. Met Simon, Jenny and Elaine.
Tue 14 Jul	nil	Rest day. Late finish at work. Cold at 7C. Tired.
Wed 15 Jul	12.5	Theodore fire trail out/back. Fartlek gate to gate (surging on the hills). 58:20 (4:40/km).
Thu 16 Jul	13	Slow run with David Gates to Gordon very easy in 67 minutes. Felt OK.
Fri 17 Jul	14.4	Local City to Surf training course in 64:08 (4:27/km). Strong run with a negative split, felt OK, no problems. Splits of 32:11/31:57.
Sat 18 Jul	15	Tuggeranong Railway trail run steady at a good tempo in 68:54 (4:36/km). Slght left knee tendon niggle. Rain.
Sun 19 Jul	16.1 12	8.00am. Race: CCC - West Basin 10 miles - 42nd in 67:14 (4:11/km). Fast start, reaching 3 miles in 19 minutes. Faded after 5 miles - 32:30/34:45. Charlie 66:39. Brian Wenn 59:01. Being unable to hold pace shows a lack of aerobic fitness. 4.00pm. Easy run with David to Gordon and back in 62 minutes.
Week 29	86k - OK week and an OK race. Weight 75.0kg.
Mon 20 Jul	8.5	Easy recovery run to Richardson and back in 43 minutes. Very tired.
Tue 21 Jul	12.5	Theodore fire trail out/back in 58:30. Off blood sugar early so slow to halfway in 30:30. Felt better coming back.
Wed 22 Jul	9	Easy run with David to Richardson and back in 46 minutes. Felt OK although the right shin was sore. Cold.
Thu 23 Jul	nil	Rest day. Late finish at work.
Fri 24 Jul	nil	Rest day. Late finish at work.
Sat 25 Jul	14	2.00pm. Race: CCC - ACT Cross Country Championships (Stirling Hills) - 52nd in 51:36 (4:18/km). Tough course, about 2 minutes slower than usual. Ran OK although not great. 4k splits: 16:34, 17:34, 17:27. Charlie 51:34, Jim 55:04. Wayne Larden 1st in 38:39.
Sun 26 Jul	9	9.00am. Race: Vets' Handicap at Fadden Pines - 36:49 (4:05/km). Felt OK. New Etonic shoes were good. Steady run, not flat out. Pleased with how it felt.
Week 30	53k - OK Cross Country Champs. Weight 75.0kg.
Mon 27 Jul	nil	Rest day. Late finish at work.
Tue 28 Jul	16	Tugg fire trail out/back plus summit of Mt Tuggers. 55:20 for the 12.5k bit (4:26/km). Very windy. Good run after feeling crook earlier in the afternoon.
Wed 29 Jul	17	Easy warm-up for 20 minutes then 1 hour slow with David to Gordon and back. Felt good.
Thu 30 Jul	15	Tuggeranong railway station trails in 65:58 (4:24/km). Ran strongly from early and felt good. Not flat out.
Fri 31 Jul	8	Brian's fire trail run slow and easy in 40:36. Legs a little sore from yesterday.
Sat 1 Aug	15	2.00pm. Race: CCC - Tuggeranong 8k bikepath - 53rd in 31:06 (3:53/km). Out/back course from Fadden Pines to Calwell Shops. Started fast, 3k in 10:53 and 5k in 18:40. Didn't feel fresh. Pat Carroll 1st in 23:27. Brian Wenn 28:54 and Charlie 31:17. Jimmy 32:39.
Sun 2 Aug	17 6.5	8.00am. Local trail run with David in 87:15 (5:08/km). Freezing cold and foggy. Slow easy run. 4.00pm. Easy local run on trails including the Calwell water tank at 4:55/km pace.
Week 31	94k - Good week and race. Weight 75.0kg.
Mon 3 Aug	nil	Rest day.
Tue 4 Aug	14.4	City to Surf training course in 65:00 (4:31/km). Tried to run strongly but felt a little tired. Bit of a cold. Splits of 32:15/32:45.
Wed 5 Aug	16.5	Easy run with David to Gordon and back on the trails in 82 minutes. No problems. David keeping the pace very easy.
Thu 6 Aug	12.5	Theodore fire trail out/back in 58:12 (4:39/km). Not feeling that great but ran strongly.
Fri 7 Aug	7	Easy run, meeting David and ran a little further than intended.
Sat 8 Aug	18	1.15pm. Race: CCC - Brown Trig 6k - 28th in 25:54 (4:19/km). Started hard first 3k then faded, suffering from tiredness and the cold. Clayton Clews 19:33 1st and Angela Luchetti 24:20. Also ran the 11.8k race afterwards in 60:23, 3rd last, mostly with Trevor Vogler.
Sun 9 Aug	17	Late morning run with David to Point Hutt and back on new trail in 82:30. After staying up late to watch Hwang Young-Cho win the Barcelona Olympic Marathon in 2:13:23.
Week 32	85k - Good week apart from the cold. Weight 75.0kg. 318km last 4 weeks.

Date	Kms	Comments
Mon 10 Aug	nil	Rest day.
Tue 11 Aug	15	Tuggeranong railway station trail out/back in 68:59 (4:36/km). After a nap. Still quite tired and the cold symptoms hanging around. Some strong sections of running on the flat/down parts of the course.
Wed 12 Aug	13	5.00pm. Easy trail run with David to Gordon and back. Very wet, cold and windy. Cut the planned run short.
Thu 13 Aug	12.5	Had planned to run 3 x 1000m but running slowly so stopped after the second. 4:02 and 3:56. Then ran to the summit of Mt Tuggeranong and back. Not sure that was a good idea.
Fri 14 Aug	10	5.00pm. Lane Cove Park (River Runners) out/back in 44:03. With Joanne Cowan, Malcolm Satchell, Warwick Selby and Bruce Harrison. Ran too fast.
Sat 15 Aug	7	Bruce's Pennant Hills bush run. Hot! A little tired but felt OK. Not sure about the City to Surf.
Sun 16 Aug	16	10.00am. Race: 22nd Sydney City to Surf - 832nd in 55:54 (3:59/km). Lacking speedwork and freshness. Hotter than last year at about 20C. OK result. Splits: 1k 3:45, 3k 11:01, 5k 19:22, 8k 32:57, 10k 40:41, 12k 48:41, 13k 52:20. Joanne ran 50:26! Bruce ran 52:19!
Week 33	73k - OK City to Surf but wanted to run faster. Weight 75.0kg.
Mon 17 Aug	nil	Rest day. Recovery from the City to Surf.
Tue 18 Aug	11	Track, Calwell. Run to and from the track. 200m, 400m, 600m, 800m, 600m, 400m, 200m with 200m jog/walk recoveries in 1:53. Times: 36.9, 78.4, 2:05.6, 2:56.1, 2:08.6, 80.5, 36.5. First interval session for months. Felt OK. 3:27/km ave pace.
Wed 19 Aug	14	Easy run with David on the trails to Gordon and back in 70 minutes. Legs felt good.
Thu 20 Aug	11	Track, Calwell. 15 x 300m with 100 walk recoveries in 63 seconds. Averaged 59.9 for the 300s (3:20/km pace). Windy. Good session.
Fri 21 Aug	11	Easy slow jog to Gordon and back in 55 minutes. Very tired. No energy at all.
Sat 22 Aug	14	2.00pm. Race: CCC - Powerhouse 10k - 42nd in 38:39 (3:52/km). Strong even run although still lacking speed endurance. Charlie 38:26, Brian Wenn 35:56. Won by Gerard Barrett in 30:55. Splits: 3:49, 3:49, 3:50, 3:53, 3:58 (19:19), 3:50, 3:55, 3:53, 3:56, 3:44 (19:20).
Sun 23 Aug	16	8.00am. Long run with David from Point Hutt Crossing to the back of Urambi Hills, easy effort in 78:40. Felt OK.
Week 34	77k - Good 10k race and start of track sessions. Weight 75.0kg.
Mon 24 Aug	8	Easy on the fire trail for 40:45, including 6 x 100m fast strides. Legs felt good.
Tue 25 Aug	12	Track, Calwell. 5 x 800m running evenly with 200m walk recoveries in 2 minutes. 2:53.1, 2:52.7, 2:50.8, 2:52.4, 2:51.2. Average of 2:52 or 3:35/km pace. Good conditions and grass. Happy with the session.
Wed 26 Aug	18	Solo run via the railway trail into NSW for 86 minutes. A little faster than the runs with David. A few dangerous sections, gullies etc, had to run on the railway line at times.
Thu 27 Aug	11	Track, Calwell. 10 x 400m steady and controlled with 200m jog/walk recoveries in 1:44. 82.6, 80.9, 80.8, 81.3, 80.9, 79.2, 81.1, 80.9, 79.9, 80.3. Good conditions again.
Fri 28 Aug	8	Theodore fire trail slow in 40:36. Very tired. Very sore lower right back.
Sat 29 Aug	11	Run to Gordon including cross country through some fields. Still tired although some parts were free and smooth. Lower back much improved. 53:12.
Sun 30 Aug	10	9.00am. Race: Vets' Mt Ainslie 9.3k Handicap - 1st! in 38:59 (4:12/km). Anti-clockwise lap from Hackett. Tough course and conditions, trails very muddy and slippery. Managed to hold off Drew Winson down the last hill. Time not great. 37:30 a realistic goal for the Canberra Times 10k.
Week 35	78k - Good Pinnacle 4k and week. Weight 75.0kg.
Mon 31 Aug	nil	Rest day. Lower back sore.
Tue 1 Sep	9 11	9.00am. Slow run south on Monaro Hwy, over paddocks to railway trail, back north in 46:40. Felt OK. 4.00pm. Track, Lyons Oval. With Jim Tucker and Jim White. After rain. 5 x 1000m even paced with 600m jog/walk 8 minute recoveries. 3:34.3, 3:34.1, 3:31.6, 3:28.9, 3:31.8. Average 3:32. Good session.
Wed 2 Sep	7 7	AM - Around Mt Tuggeranong, trails and some cross country in 35 minutes. Felt good. PM - Warm-up for a planned run with David from Calwell. No show so stopped early. 32 minutes.
Thu 3 Sep	10	Track, Calwell. 5 x 400m + 5 x 200m with 2 minute jog/walk recoveries. 77.9, 79.2, 77.3, 77.2, 78.5 - 38.6, 37.5, 38.1, 37.2, 37.1. Training shoes. Breezy, soft track.
Fri 4 Sep	10	Steady run on the fire trail in 47:30. Felt OK. Legs a little tired.
Sat 5 Sep	4	2.00pm. Race: CCC - Carillon XC Relays 3k - 55th fastest in 11:06 (3:42/km), PB. Ran first leg for SCT B-Grade. Windy. Ran hard, good effort. Fastest Andrew Kringas 9:15 and Susan Hobson 10:47. Charlie 11:19.
Sun 6 Sep	19 8	9.00am. Stromlo Vets' Pack Run in 89 minutes. Easy early then quite fast in the middle. Felt OK. 5.00pm. Very slow run with David on trails to Gordon and Back in 45 minutes.
Week 36	85k - Good week and Carillon XC relays. Weight 75.0kg. 313km last 4 weeks.

Date	Kms	Comments
Mon 7 Sep	nil	Rest day. Late finish at work.
Tue 8 Sep	12	Track, Calwell. 7 x 600m with 200m recoveries in 2 minutes. 2:07.9, 2:05.2, 2:06.2, 2:06.7, 2:07.3, 2:05.8, 2:07.1. Average 2:06.6 or 3:31/km pace. Very windy. OK session.
Wed 9 Sep	17	3.00pm. Long steady run via Gordon to the Pine Island track and back via Bonython hill in 79:00 (4:40/km). Felt great for the first hour.
Thu 10 Sep	10	Track, Calwell. Ran with Jim White and David Gates. 3 x 300m + 3 x 500m + 3 x 300m. Times of 59.1, 59.2, 58.9 - 1:42.1, 1:39.9, 1:37.2 - 58.9, 54.5, 50.2! Good conditions. Average 3:14/km pace.
Fri 11 Sep	nil	Rest day.
Sat 12 Sep	6	Very slow and easy run. Legs ordinary. Didn't feel fresh.
Sun 13 Sep	12	10.00am. Race: Canberra Times 10k Fun Run - 120th in 37:57 (3:47.7/km). Mild headwind first 3k to very strong in the last km. Faded 2nd half. Need to lose weight. Very cold. Splits: 3:30, 3:32, 3:36, 3:55, 3:55 (18:27), 3:51, 3:44, 3:57, 3:59, 3:58 (19:30). Bruce ran 36:54.
Week 37	57k - OK Canberra Times but not as fast as I wanted! Weight 75.0kg.
Mon 14 Sep	11	3.00pm. Easy run to Gordon and back in 55 minutes. T-shirt weather! Felt OK although a little tired.
Tue 15 Sep	11	Track, Calwell. 10 x 200m with 200m jog recoveries in 1:30. 40.4, 41.6, 38.9, 42.0, 40.2, 41.5, 41.0, 42.5, 39.7, 41.8. Average 41.0. Steady pace with Jim Tucker. Cold, windy and some rain. Not too hard. Felt OK.
Wed 16 Sep	nil	Rest day. Late finish at work. Cold (7C!) and windy.
Thu 17 Sep	10	Track, Calwell. With Jim Tucker, Jim White and Brian McGlynn. 4 sets of 200, 300, 400m (3.6k total). 36.4, 57.4, 77.7 - 37.4, 56.8, 74.8 - 37.6, 57.9, 74.8 - 37.9, 59.8, 78.5. Walk recoveries 100m in 1:16 with a rest between sets. Good conditions. Felt good. 3:11/km pace for the session.
Fri 18 Sep	13	Long local trails hilly in 62 minutes. Felt OK.
Sat 19 Sep	6 8	AM - Easy local run in 30:46. PM - Brian's trail run steady in 36:56. Felt OK.
Sun 20 Sep	26	8.30am. Stromlo. Long run with Brian Wenn, Glen Coward and Tim Chambers. Steady in 1:59:33 (4:37/km). Felt good except for over the later hills. Kept up with the group okay.
Week 38	85k - Good week. Weight 74.5kg.
Mon 21 Sep	6	After a long work day, 6k easy on the fire trail in 29:20. Tired.
Tue 22 Sep	10	Track, Calwell. 2 x 2000m sprinting the straights and jogging the bends. Running with Jim White. First in 8:45, second in 8:22.
Wed 23 Sep	19	Long run, Gordon to Point Hutt, Stranger Pond and back via Calwell in 88:57. Warm. Felt OK.
Thu 24 Sep	nil	Rest day. Raining.
Fri 25 Sep	nil	Rest day. Raining.
Sat 26 Sep	6 6	AM - Steps run clockwise in 27:56. Ran strongly and felt OK. Good form. PM - Steps run anti-clockwise in 27:51. Steady effort, felt better than this morning.
Sun 27 Sep	16 6	9.00am. Race: ACT Vets' Copland College 10k - 39:59 (4:00/km). Started off group 42 and ran strongly to half way, slight fade. Bikepath course. Splits: 3:44, 3:45, 3:56, 3:50, 4:10, 4:09, 4:08, 4:09, 4:10, 3:59. 5.00pm. Steps run slow in 29:24. Tired.
Week 39	69k - OK week and race. Weight 74.5kg.
Mon 28 Sep	nil	Rest day. Late finish at work.
Tue 29 Sep	8	Track, Calwell. After rain, track wet, windy so decided to run 100s. 30 x 100m in sets of 5. About 19 seconds each running with Jim Tucker. Fairly easy. Felt good.
Wed 30 Sep	21	PM - Long steady run to Gordon, Point Hutt, Pine Island, Bonython, Calwell in 1:43:30. Felt OK although quite tired in the last few kilometres.
Thu 1 Oct	12	Track, Calwell. With Jim Tucker, Jim White and Brian McGlynn. 5 x 1000m with 600m jog/walk recoveries in 8 minutes. 3:33.7, 3:27.0, 3:23.5, 3:28.3, 3:24.6. Average 3:27.4. Good session. Felt OK after the warm-up. Can run faster.
Fri 2 Oct	nil	Rest day. Late finish at work.
Sat 3 Oct	6 8	AM - Steps trail run in 27:27. Felt OK, striding out, although left knee niggly afterwards. PM - Brian's trail run strong in 36:36. Felt OK although tired.
Sun 4 Oct	15	Tuggeranong railway station trail in 70:30 (4:42/km). Ran strongly but still feeling tired. No problems.
Week 40	70k - OK again although mileage low. Weight 74.5kg. 281km last 4 weeks.

Date	Kms	Comments
Mon 5 Oct	14 8	8.00am. Race: Sri Chinmoy 10k - 6th in 41:39 (4:09/km). Ran steady with Jim White and Bronwyn Hanns. Felt OK. 2k splits of 7:58, 8:21, 8:23 8:30, 8:27. Eased the pace after the first 2k. 4.00pm. Brian's trail run steady in 36:12. Felt OK after lunch including some rice.
Tue 6 Oct	11	Track, Calwell. 15 x 300m in 3 sets, 100m slow walk recoveries and 800m jog between sets. 63.9, 59.7, 56.9, 55.1, 55.2 - 66.5, 62.4, 60.9, 57.7, 53.8 - 67.5, 62.2, 59.9, 57.8, 53.7. Grass long, windy. OK but top of the right foot was sore.
Wed 7 Oct	19	Long run, Gordon to Pine Island South, back via Bonython and Gordon in 95 minutes. Mild. Blood sugar off first few kms. Tired the second half. Legs and feet okay.
Thu 8 Oct	10	Track, Calwell with Jim White. 15 x 200m averaging 37.3 seconds with 2:30 walk recoveries. Should not have run. Right hamstring quite sore after warming up. Ran at 85% effort.
Fri 9 Oct	6	Steps trail run slow in 31:37. Right hamstring still sore.
Sat 10 Oct	nil	Rest day for the hamstring. Yard work.
Sun 11 Oct	10	10.00am. Race: Vets' Fun Run - 7.5k in 32:54 (4:23/km). Ran easily. Hamstring improved but still sore. Should rest it until it's better.
Week 41	78k - Would like 5 weeks at 120k per week. Weight 74.0kg.
Mon 12 Oct	nil	Rest day for the hamstring. Still sore.
Tue 13 Oct	nil	Rest day for the hamstring.
Wed 14 Oct	nil	Rest day for the hamstring.
Thu 15 Oct	6 8	8.00am. Steps trail run reverse in 27:59 (4:40/km). Hamstring much improved although not 100%. Strong run after starting slow. 4.30pm. Track, Calwell. 4 sets of (200, 300, 400) with 100m walk recoveries in 1:15. Times of 41.3, 59.8, 78.9 - 38.2, 55.1, 74.1 - 37.2, 55.5, 72.2. Leg not too sore, about the same. First day of the holidays.
Fri 16 Oct	6	Steps run reverse in 30:15. Tired. Hamstring worse than it was yesterday. Not happy.
Sat 17 Oct	nil	Rest day. Have decided to stop running until the hamstring is feeling good.
Sun 18 Oct	nil	Rest day for the hamstring.
Week 42	20k - Annoying hamstring injury! Weight 73.0kg.
Mon 19 Oct	nil	Rest day. Right hamstring. Approx 30 minutes of swimming at Erindale. Hamstring still tight on stretches, can feel a difference between the right and left.
Tue 20 Oct	nil	Rest day. Right hamstring. Resting morning heart rate is 61.
Wed 21 Oct	nil	Rest day. Right hamstring. Swam 1000m at the AIS 50m pool in 22:51 as 5 x 200m. Felt OK. Visit from Wendy and Trevor. Hamstring feeling normal.
Thu 22 Oct	1	7.00pm. Race: Vets' Track fun night - ran the 100m 'Lord Burghley Hurdles'. Hamstring felt OK for this but not when jogging.
Fri 23 Oct	4	12.00pm. Ran about 4k steady in 19 minutes. Could still notice the hamstring during this but it didn't seem to get worse. Maybe another week off? Swam 600m at the Erindale Centre.
Sat 24 Oct	nil	Rest day. Right hamstring.
Sun 25 Oct	nil	Rest day. Right hamstring.
Week 43	5k - Not a good week. Weight 72.8kg.
Mon 26 Oct	nil	Rest day for the hamstring. Swam 1600m at Erindale Pool in 36:15 as 8 x 200m. 2:16 per 100m average.
Tue 27 Oct	nil	Rest day for the hamstring. Swam 35 minutes at Erindale including 600m continuous.
Wed 28 Oct	nil	Rest day for the hamstring. Car service, 45,000 km. Visited Jim White.
Thu 29 Oct	nil	Rest day for the hamstring.
Fri 30 Oct	nil	Rest day for the hamstring. Swam 1600m at Erindale - 1 x 200m in 4:24 then 2 x 15 minutes continuous.
Sat 31 Oct	6	9.00am. Steps trail run (down) in 28:17 (4:43/km). Hamsting OK (touch wood). Steady run, easy on the uphills. Breathing very ragged and difficult.
Sun 1 Nov	5 6	7.30am. Slow run on the fire trail with David Gates in 25 minutes. Hamstring OK but I'm not 100% confident. 6.00pm. Steps trail run (up) in 26:52 (4:29/km). Ran strongly, not flat out. Legs great but calves a little tight.
Week 44	17k - Happy to be back running. Weight 73.8kg. 120km last 4 weeks.

Date	Kms	Comments
Mon 2 Nov	6	PM - Wagga - Old 6k 'Kooringal High' run in 25:17 (4:14/km). Stretching out, trying for a good time. Faded last 2k. Calves sore.
Tue 3 Nov	nil	Travel back to Canberra. Didn't run.
Wed 4 Nov	6	6.00pm. Steps trail run (down) very slow with David in 31:15 (5:12/km). Calves a little better. Earlier at 2.00pm, swam about 1700m at Erindale Pool in 2 sets. About 38 minutes total.
Thu 5 Nov	12	7.30pm. Race: Vets' Track - 10,000m - 39:59.0 (4:00/km). Intended to run 42 minutes but 4 minute pace felt OK. Ran with Elaine Cooper and Derek Quinto first 2k. Ahead by 10 secs through 8k. Tough last 5 laps. Calves sore afterwards from the racing shoes.
Fri 6 Nov	nil	Swam 1.9k at Erindale in 2 sets (41 minutes) plus 1 x 100m hard in 1:58.
Sat 7 Nov	5	4.00pm. Race: Interclub 4k Fun Run - 15:40 (3:55/km). Splits of 7:35 and 8:05.
Sun 8 Nov	nil	Watching Malcolm Satchell and John Sutherland running in the Brindabella Classic. SCT won team race by 3 minutes. Course record to Trevor Jacobs in 3:33:00 for 52.8k (4:02/km!).
Week 45	29k - Surprisingly OK track 10k race. Weight 74.0kg.
Mon 9 Nov	8	11.00am. Brian's trail run (down) in 34:24 (4:18/km). Ran strongly, trying for 4:12 pace on the flats. Felt OK although lacking endurance. Hamstring OK but calves a little tight. 3.00pm - swam approximately 1.3k in 30 minutes.
Tue 10 Nov	6	Track, Calwell. 10 x 200m with 200m jog/walk recoveries. 40.4, 41.1, 39.7, 38.8, 39.2, 38.3, 36.7, 41.7, 40.6, 38.8. First 'comeback' track session since the hammy injury. Hamstring good, calves tight. Tired. Cold, ran in full tracksuit. Headwind.
Wed 11 Nov	9	6.00pm. Slow easy run with David for 45 minutes. Felt OK.
Thu 12 Nov	5	7.00pm. Race: Vets' Track. 800m in 2:27.8. Slow first lap (76/71.8). Windy. Lacking speedwork. Also ran the 6-lap Spiral Handicap, 2460m in 9:21.9 (3:48/km).
Fri 13 Nov	12.5	Theodore fire trail out/back in 57:16 (4:35/km). Fast start, 28:01 at the turn. Legs and breathing suffering. Ran the last 2k slower with David.
Sat 14 Nov	9 3	8.00am. Steady solo run to Gordon and back in 43 minutes. Cold! Felt OK. 4.00pm. Race: Interclub - 2000m Steeplechase - 4th in 7:25.9 finishing ahead of Al Williams. Barefoot. Ran hard but not 100% effort. Sore right heel afterwards. Happy with the time. Coming back!
Sun 15 Nov	11	Stromlo. Vets' Sprint Marathon Relay - 3rd placed team. Ran 4 x 1k legs in 3:37, 3:40, 3:50, 3:28, plus 7k picking up runners to finish in 28:30. Heel OK but both calves very sore.
Week 46	63k - Good 2k Steeplechase. Weight 73.7kg.
Mon 16 Nov	6	Steps trail run in 27:45 after a long work day. Raining and cold. Ran strongly after the steps. Sore calves.
Tue 17 Nov	10	Track, Calwell. 6 x 500m with 300m jog/walk recoveries in 2:50. Times: 1:42.8, 1:38.7, 1:40.2, 1:40.7, 1:38.9, 1:39.7. Average 1:40.7. Windy and cold. 4k warm-up with Kevin Bonnett. Calves a little better.
Wed 18 Nov	8	Brian's trail run in 33:02 (4:08/km). Ran hard from the start. Felt OK. Heel good and calves improved.
Thu 19 Nov	6	7.00pm. Race: Vets' Track. 1500m - 13th in 4:51.0. Ran hard, especially the last 300m (last lap in 74 secs). Felt strong all the way but not fast yet. Also ran the 3000m steady in 11:24.9 with splits of 3:53, 3:45, 3:45. High Jump, 2nd in 1.50m.
Fri 20 Nov	8	Brian's trail run in 37:12. After another long day at work. Tired. Calves sore.
Sat 21 Nov	4	4.00pm. Race: Interclub 4k Fun Run - 15:17 (3:49/km). Ran in pouring rain and lightning! Strong run but not desperate, with something in reserve.
Sun 22 Nov	10 8	9.00am. Race: Black Mountain Challenge 5k - 23:00. Race from BMP to the top of Black Mountain. 5k warm-down jog back with Brian Wenn in 20 minutes. Tough race. Felt OK. 6.00pm. Brian's trail run steady in 38:40. Quite tired.
Week 47	60k - Good 1500m race. Getting there. Weight 73.7kg.
Mon 23 Nov	13	Long slow run to Gordon and back via new road and fire trail in 64:50. Very tired.
Tue 24 Nov	10	Track, Calwell. 6 x 500m with 300m jog/walk recoveries in 4:40. Times: 1:41.3, 1:35.4, 1:32.1, 1:33.5, 1:36.8, 1:39.0. Average 1:36.3. Windy but the grass was good and fast. Felt good. Ran with Brian McGlynn.
Wed 25 Nov	12	5.00pm. 2 x Steps run steady in 58:30. Steady with a negative split - 30:00/28:30. Felt OK. Earlier at 2.00pm, swam 1300m at Erindale indoor pool in 31 minutes.
Thu 26 Nov	6 15	5.00pm. Steps run reverse steady in 27:49. Fairly easy. Felt OK. 8.30pm. Race: Vets' Track. 1 hour race - 14,983 metres, PB! Ave 1:36 laps. Felt good through 10k in 39:30 with Bryan Thomas and Richard F. Steady even running with kms between 3:56 and 3:59. Slowed last 10 minutes, didn't realise I was so close to 15k.
Fri 27 Nov	9	PM. To Gordon and back in 45 minutes. After an early day and a 4 hour hap. Very tired during the run. No energy at all.
Sat 28 Nov	6 5	11.00am. Steps run slow in 31 minutes including 5 x 120m strides up the gentle hill. 4.00pm. Race: Interclub - 3000m Steeplechase - 2nd in 11:54.9. Finished ahead of Alan Williams. Steady effort but still tired from Thursday night's 1 hour race.
Sun 29 Nov	8 6	9.00am. Race: Vets' Lake Ginninderra Handicap - 7.6k in 32:23 (4:16/km). Steady at 3/4 effort to save the legs. Tired, but OK. 6.00pm. Steps trail run easy in 29:23. Felt OK.
Week 48	90k - Happy with the 1 hour race! Weight 73.8kg. 242km last 4 weeks.

Date	Kms	Comments
Mon 30 Nov	nil	Rest day. Lower right side of back sore.
Tue 1 Dec	13 9	11.00am. Steady run not quite to the top of Mt Rob Roy (very steep early). Higher than Mt Tuggeranong. 67:35. Felt OK. 5.00pm. Track, Calwell. 10 x 200m with 200m jog/walk recoveries with Jim White. About 75% effort. Averaged 42.0 seconds.
Wed 2 Dec	12 6	11.00am. New 12k out/back fire trail run in 58:40. Felt tired, no energy. Legs tired. Warm. 5.00pm. Steps trail run steady in 27:04. Felt good. Before that at 2.00pm, swam 1250m at Erindale (22:42 1k).
Thu 3 Dec	6 6	2.30pm. Steps trail run (reverse, up) in 26:57. Amazing. Slow first 2k then felt good and strong. 7.00pm. Race: Vets' Track - 800m in 2:29.1 pacing Jim Tucker (75/74). Easy but felt flat. Also the 7-lap spiral handicap race (just under 3k), 8th in 11:09. Felt OK.
Fri 4 Dec	nil	Rest day. Sore right groin. Very tired. Raining.
Sat 5 Dec	12 4	11.00am. Steady run in 57:52. Groin was OK during the run. Legs OK. 6.00pm. Race: CCC - Parliament House Relays - 2 x 1.63k legs, first for SCT in 5:45 (3:32/km) in wind and rain, second for Vets in 5:53 (3:37/km) in still, dry conditions.
Sun 6 Dec	15 6	9.00am. Stromlo - Vets' Pack Run - out/back to the side of Mt Stromlo plus a 2k warm-up in 70:00 (4:40/km). Tough. Strong on the later hills but very tired the last 3k. 6.00pm. Steps trail run steady in 28:50. Felt easy.
Week 49	89k - Good training week. Weight 73.0kg.
Mon 7 Dec	8	6.00pm. Brian's trail run in 35:10. After a late day at work. Easy start, stronger later in the run. Felt OK.
Tue 8 Dec	7	Track, Calwell. With Jim Tucker, Jim White and Brian McGlynn. 10 x 300m in 2 sets, 100m slow walk recoveries in 2:15 and 5 minutes between sets. 58.2, 55.6, 55.8, 54.1, 51.9 - 57.2, 55.8, 52.7, 54.7, 56.8. Windy!
Wed 9 Dec	13	Long easy run to Gordon and back in 65:45. Quite tired before and during the run.
Thu 10 Dec	11	7.00pm. Race: Vets' Track - 2 x 1500m races. 5:01.3 and 5:38.2, about 4 minutes rest between. Tired in the second due to a 75s last lap in the first one. Also, 5000m in 18:38.3. Felt great first 3k, then tired. Close to running well. Splits: 3:33, 3:36, 3:42, 4:00, 3:47.
Fri 11 Dec	8	Brian's trail run reverse in 38:29. Felt OK although the right hamstring was a little sore.
Sat 12 Dec	11 4	10.00am. Easy run to Gordon and back, walking some of the hills. Hamstring OK but can still feel it. 7.00pm. Race: Interclub 4k Fun Run - 15:20 (3:50/km). Ran hard but felt tired. Hamstring OK.
Sun 13 Dec	24	8.00am. Cotter '15' mile in 1:55:10 (4:48/km). With Brian McGlynn, Amanda Carey, Mick Horan and Hugh Jorgensen. Steady pace. Felt surprisingly good. Hamstring OK, no problems. Energy good (potatoes last night?). Via wimps way (2-3 mins easier). Longest run for quite some time.
Week 50	86k - Good 1500s and Cotter run. Weight 73.0kg.
Mon 14 Dec	nil	Rest day. Finished work at 7pm. Tired.
Tue 15 Dec	11	Track, Calwell. 15 x 200m in 3 sets with Jim Tucker and Jim White. 35.9, 34.8, 35.2, 34.5, 35.2 - 36.3, 34.3, 33.3, 34.3, 33.6 - 34.8, 34.9, 34.3, 34.2, 34.8. Almost 100% effort. No speed, chasing both Jims. Legs (hamstring) OK. Last 5 barefoot. Tired.
Wed 16 Dec	12	Trails out/back in 57:48. Running strongly and felt OK although a little tired. Legs a little sore. Good considering how busy and tiring work has been.
Thu 17 Dec	16	6.00pm. Long run with Brian McGlynn to Lanyon Homestead and back in 75:12. Felt good although tired last 2k. Strong even pace.
Fri 18 Dec	nil	Very late day at work. Tired.
Sat 19 Dec	nil	Canberra 4-Owners Xmas BBQ (bike club).
Sun 20 Dec	11	Track, Calwell. 10 x 300m with 100m walk recoveries in 1:10 and 6 mins rest between sets. 53.2, 54.9, 54.5, 55.0, 55.1 - 55.1, 53.9, 53.8, 55.8, 55.0. Running as fast as possible without sprinting.
Week 51	50k - Okay week considering work. Weight 73.0kg.
Mon 21 Dec	nil	Rest day. Finished work at 8.00pm. Tired.
Tue 22 Dec	14	Track, Calwell. With Brian McGlynn. 10 x 200m just striding out. Averaged 42.5 seconds. Felt good. 4k warm-up/down.
Wed 23 Dec	24	5.30pm. Cotter '15' mile with Mick Horan and Brian McGlynn. 2:07:30. Felt OK although tired. Hot! A swim in Vanities Crossing. Mick and Brian wanting to run slow. Feet sore.
Thu 24 Dec	nil	Rest day.
Fri 25 Dec	6.2	Slow easy jog with Dad on the fire trail in 40:27 (6:31/km). Felt OK.
Sat 26 Dec	6	AM - Planned longer run cut short in 28:30. Upset stomach.
Sun 27 Dec	6	5.30pm. Track, Calwell. With Jim Tucker, 10 x 150m in 2 sets. First 7 with Jim then 3 as fast as possible. 29.2, 26.7, 25.2, 262, 26.8 - 26.6, 26.8, 24.6, 24.2, 24.4. Average 26.1. Long grass but a nice tailwind.
Week 52	56k - OK week. Happy to run the Cotter again. Weight 73.0kg. 281km last 4 weeks.

The End - 3,622 km (69.7k per week)