Ewen's Running Diary - 2000

This page is my running diary from 2000, the year I turned 43. For this year my goal was to train 'better' and race faster than I did in 1999. I ran 3,544 km - an average of just under 67 km per week. There were 78 days when I didn't run. This was the last year that I broke 40 minutes for 10k.

My best results for 2000 were: 400m - 70.3, 800m - 2:33.7, 1500m - 5:09.1, 3000m - 11:29.0, 5000m - no race, 10,000m - 42:01.0, 3000m Steeplechase - 12:51.0, 3000m Race Walk - 16:16.0, 5000m Race Walk - 28:23.0, Cross Country 12k - 51:13, 5k road - 20:14, 10k road - 39:16, Half Marathon - 1:37:39, City to Surf 14k - 57:54.

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


DateKms Comments
Mon
27 Dec
nil Rest day. Shopping in Wagga. Rain.
Tue
28 Dec
nil Rest day. Travel back to Canberra.
Wed
29 Dec
nil Rest day. Late finish at work.
Thu
30 Dec
3 Track, Calwell. Easy run to the track in 16 minutes. Helping out.
Fri
31 Dec
8 'Brian's Run' (down), running hard in 39:42 (4:58/km). This is a trail run around Theodore.
Sat
1 Jan
8 Brian's Run (up) in 41:12. First run of the new century!
Sun
2 Jan
nil Rest day. Travel to Culburra for Christmas with Dad, Marion, Anne, Jane, Graeme, Catriona, Nathan and Claire.
Week 01 19k - Hopefully the smallest week of the year. Weight 77.0kg.
Mon
3 Jan
12 Conder out/back strong effort in 60:12 (5:01/km).
Tue
4 Jan
6 Race: Interclub 1500m in 5:34.0. Bad race! Tired - ran straight after work? Also, 4k fun run in 16:41 (4:10/km), running hard.
Wed
5 Jan
14.2 Long run, met Kim Sainsbury so 15 minutes extra. 73:48 (5:12/km). Good run. Feeling stronger with more mileage being run.
Thu
6 Jan
nil Rest day. Chat after training at Calwell witn Mike, Phil and Teresa.
Fri
7 Jan
6 Track, Calwell. 10 x 300m barefoot, slight breeze. 59.1, 57.6, 56.8, 56.9, 58.3, 58.5, 58.6, 59.0, 56.8, 57.7. Walke 100m recoveries. Good!
Sat
8 Jan
11.6 Steady around east Theodore hill and track towards Calwell in 61:42 (5:19/km). Easy, feeling okay.
Sun
9 Jan
12.3 From Calwell track with Kelly, around Mt Tuggeranong and Lanyon Shops via fire trail in 65:00 (5:17/km). Easy run.
Week 02 62k - A better week. Weight 76.5kg.
Mon
10 Jan
12.7 Steady run around Mt Tuggeranong in 66:12 (5:13/km). No problems.
Tue
11 Jan
6 Race: Interclub 800m in 2:36.7. Some traffic (young girls) mid race slowed the pace. 4k fun run in 18:17. Belinda Cheney raced the 3000m in 11:57.
Wed
12 Jan
13.1 Long out/back through Melrose Pines and up to railway in 68:15 (5:13/km). Felt good, no problems.
Thu
13 Jan
10

4
4pm. Long run with Kate in 53:20 (5:19/km), quick early at 5s. Last 500m on track in 2:29.
7pm. Vets fun races - 1500m walk in 7:37, 400m with Andrew (blind runner) in 76.0, 2k handicap in 7:50.
Fri
14 Jan
6.5 Very easy around east Theodore hill and out/back Conder track in 36:00 (5:33/km). Tired tonight!
Sat
15 Jan
9.3 After Canberra GP at the AIS track - out/back trails to Black Mountain in 44:40 (4:48/km). Good pace in light rain. Felt good!
Sun
16 Jan
14.9 Theodore track then out/back to Lanyon High in 74:24 (5:00/km). A little tired but good pace on the flat sections.
Week 03 76k - Average 800m but another good week. Weight 76.0kg.
Mon
17 Jan
9.5 Gilmore tunnel trail out/back in 49:40 (5:14/km). Steady, good pace. NO injury problems!
Tue
18 Jan
7.5 Race: Interclub. 1500m in 5:23.4 (2:44 through 800m). Also, 1500m walk in 8:26 - 400m in 70.3 and 4k fun run with Jen in 21:10.
Wed
19 Jan
15 Long, easy Melrose Pines to railway out/back in 82:48 (5:31/km).
Thu
20 Jan
3 Track, Calwell. 2000m in 8:44 of 50m jog/50m sprint. Plus 8 x 30m sprint starts with Erin, Michelle and Richard.
Fri
21 Jan
9.8 Track, Calwell. Long warm-up to track. 8 x 100m at 800m race pace - total 2:15.6 (17s ave). Good session but very tired and no energy.
Sat
22 Jan
16 Long run with Gordon Nightingale from Carillon to Jerra Wetlands then a lap of the Carillon island in 80:00 (5:00/km). Sore hamstrings!
Sun
23 Jan
6 5pm - Slow trail run in 34:24 (5:44/km). Very sore hamstrings. From Thursday's track?
Week 04 67k - Okay Interclub races. Weight 75.5kg. 224km last 4 weeks.


DateKms Comments
Mon
24 Jan
8 Brian's trail run (down) in 42:48 (5:21/km). Hamstrings still a little sore. Pushed a bit with a 5:03 km split on the trail.
Tue
25 Jan
7 Race: Interclub 800m in 2:36 (79/77), placed 1st in slowest heat. Also, 4k fun run with Jen in 21:13. Right heel sore.
Wed
26 Jan
nil Rest day. Preparing Tuggie Athlete for postage etc.
Thu
27 Jan
10.5 Race: Vets' track, 1 mile in 5:53.0. Also 3000m walk PB in 16:16.0. Warm-up/down (long) on Eucalypt Trail.
Fri
28 Jan
13.9 Long run around Mt Tuggeranong and Banks O/B in 72:20 (5:12/km). 15 mins tempo in the middle.
Sat
29 Jan
14.6 Long Melrose Pines railway O/B in 80:20 (5:30/km). Hot - carrying water. Hard last 15 mins - no energy. Achilles niggles OK.
Sun
30 Jan
16.6 Long from Calwell track, 9am. With Jonathan, Erin, Richard and Darryl, getting 'lost' on this run.
Week 05 70k - Pretty good week with a rest day. Weight 75.5kg.
Mon
31 Jan
13 7pm. First part of Brian's run then East Mt Tugg summit plus trail in 67:30 (5:12/km). Tired early but ran well middle stages.
Tue
1 Feb
7 Race: Interclub 1500m in 5:18.0. Caught in traffic first 200m again. Also 4k fun run racing hard with Jim White in 15:57 (racing flats). Okay.
Wed
2 Feb
14.1 Theodore trail, Banks, Lanyon O/B in 67:00 (4:45/km). Pushed hard on middle hills. OK run for not much sleep.
Thu
3 Feb
nil Rest day. Jess's birthday (Feb 4) dinner at Page Viet 7pm.
Fri
4 Feb
12.8 Steady Mt Tugg east and main Theodore trails in 68:06 (5:18/km). Tired but ran with good form (stride and knee drive).
Sat
5 Feb
12.6 Hot!! Steady O/B Gilmore trail underpass in 65:30 (5:12/km). Splits 33:30/32:00.
Sun
6 Feb
10.4 From Calwell track easy Mt Tugg east and main fire trail in 54:00 (5:12/km).
Week 06 70k - Okay training week. Weight 75.5kg.
Mon
7 Feb
nil Rest day. Late finish at work then computer problems at home, taking a long time to fix.
Tue
8 Feb
13.8 Race: Interclub 800m in 2:33.7 - first lap in 74s. Easy 4k fun run in 19:22 and 3000m in 11:59.7. Eucalypt Trail warm-down. Tired!
Wed
9 Feb
13.6 Steady on Mt Tugg trails in 73:30 (5:24/km). No problems.
Thu
10 Feb
15.2 Race: Vets' track, 1500m in 5:33.0 (2nd heat). 1500m walk in 7:36. Eucalypt Trail warm-down. 1 hour race guiding Andrew Moller (blind runner) with some walking (9.2k).
Fri
11 Feb
6 Steps run (down) trails in 33:30 (5:36/km). Easy day before tomorrow.
Sat
12 Feb
24 Cotter '15' (mile) in 2:27:30 (6:09/km). Easy running with Jim and Maria White and Pam. Okay except right foot/heel a little sore.
Sun
13 Feb
nil Travel to Sydney to watch the Optus Grand Prix. Kelly finished 12th in the 800m, running 2:08.
Week 07 72k - Good to run the Cotter again! Weight 75.5kg.
Mon
14 Feb
nil Rest day. Very tired - late Sunday night after driving back from Sydney and a long work day.
Tue
15 Feb
7 Race: Interclub 1500m in 5:12.0. Better race, chasing Jillian and Justine. Also 1500m walk in 7:55 and 4k fun run in 16:51.
Wed
16 Feb
nil Rest day. Late day at work.
Thu
17 Feb
10.6 Race: Vets' track, 1000m in 3:26.0. Then Eucalypt Trail bush run and 6-lap spiral in 10:00.
Fri
18 Feb
nil Rest day. Working on the computer again.
Sat
19 Feb
4 Race: Interclub 800m in 2:36.9 (76/80). Ran in heat 6. Garry Hosking ran 2:27!
Sun
20 Feb
15.4 5.45pm. Lanyon bowl trail run anticlockwise in 79:30 (5:12/km). Hot! Walked the steep hill. Carrying water. Achilles okay.
Week 08 37k - Good 1500m race but low mileage. Weight 75.5kg. 249km last 4 weeks.


DateKms Comments
Mon
21 Feb
12 5.30pm. Gilmore tunnel to railway water tank O/B in 59:48 (5:00/km). Warm. Pushing hard on this run.
Tue
22 Feb
4.2 Track, Calwell. Long warm-up around playing fields in 23:25 (5:36/km). Felt better towards finish. Achilles and heel OK.
Wed
23 Feb
6 Track, Calwell. 2k warm-up then 10 x 200m, first 5k steady pace - 40.1, 39.9, 38.8, 39.4, 33.6, 33.9, 33.6, 33.5.
Thu
24 Feb
11.8 Race: Vet' 1500m (handicap) in 5:21.0. Warm-down Eucalypt Trail then 5000m in training shoes in 21:58.0. Okay. No warm-up.
Fri
25 Feb
10 Gilmore trail out/back in 54:42 (5:29/km). Easy, very slow at first.
Sat
26 Feb
11.8 Race: Interclub 1500m in 5:19.0. Very tired. Hot and windy. Ahead of Jessamy, just behind Jillian.
Sun
27 Feb
10 6.30pm. Fire trail Mt Tugg east then out/back Conder trail in 56:00. Hypoglycemic early. Tired.
Week 09 66k - OK 1500m races. Weight 76.0kg.
Mon
28 Feb
3 Track, Calwell. After helping with Mike's group, with Marlene's Vets' group - 3 x 100m then 1 x 300m 'full effort' in 51.35. Good!
Tue
29 Feb
14.4 Race: CCC - Summer Series Weston Park 5k, 40th in 21:01. Just behind Michelle but ahead of Jim. Long warm-up.
Wed
1 Mar
8.6 From Calwell track, out/back Gilmore track towards Hume in 43:54 (5:06/km). New Brooks Mk 1 shoes - good.
Thu
2 Mar
14.4 Gilmore trail to Macarthur/Fadden water tank and back in 76:12 (5:18/km). Felt OK except for intermitent sharp pain right heel near the finish.
Fri
3 Mar
nil Rest day. Designed Jim's '100 Interclub Fun Runs' shirt.
Sat
4 Mar
6 Race: Interclub 800m in 2:33.8 - OK, 71s first lap. Also Interclub 4k Fun Run (Jim's 100th!) in 16:37, steady pace.
Sun
5 Mar
16.2 From Jogalong in Stromlo, Vet's 1 hour run out/back in 87:20 (5:24/km). First 30 mins solid effort with Richard White.
Week 10 62k - OK week and races. Mileage low though. Weight 75.5kg.
Mon
6 Mar
12.3 Gilmore tunnel to railway trail O/B in 62:36 (5:06/km). Strong running at times, feeling good.
Tue
7 Mar
9.5 Race: CCC - Summer Series, Caton 6k at Stromlo, 37th in 25:31 (4:15/km). Weak middle but strong finish. Splits 11:56/13:35.
Wed
8 Mar
10.1 Easy running around Calwell oval and some out/back on trails in 54:30 (5:24/km).
Thu
9 Mar
12 Race: Vets' 10,000m Championships in 42:01.0 (4:12/km). M40 Silver medal! Good race with Jim White. Splits: 20:56/21:05. Brooks Mk 1 shoes were good. Fast last 800m!
Fri
10 Mar
nil Rest day. Very tired!
Sat
11 Mar
6.7 Race: ACT T&F Championships. 5000m race walk in 28:23.0. Finished 3rd, so a bronze medal! Fast start.
Sun
12 Mar
5.5 Race: ACT T&F Championships. 3000m Steeplechase in 13:17.6. Steady run for 2nd place silver medal and 'resident' gold medal! No hurdling, stepping on all barriers.
Week 11 56k - Pretty happy with the track results. Weight 75.5kg.
Mon
13 Mar
nil Rest day. Late finish at work.
Tue
14 Mar
8.9 Race: CCC - Summer Series 'Stage 88' 5k in 20:55 (4:11/km). Ran hard from the beginning although tired from the working day. Finished behind Jim White.
Wed
15 Mar
15.5 Long trail run around Mt Tuggeranong, finishing in darkness. 82:00 (5:18/km).
Thu
16 Mar
5.7 Race: Vets' 3000m in 11:29.0. Fast start, 40s at 200m, 3:29 at 1k. Caught by Ken Eynon and Ian Leves. Sprinted the last 300m.
Fri
17 Mar
nil Rest day. Late finish at work. Tired.
Sat
18 Mar
10.9 Up part way and down Mt Coree in 60:00 (5:30/km). Walk/run. Finished the walk down with Peter Waddell.
Sun
19 Mar
15.6 Gilmore tunnel to railway trail out/back in 81:06 (5:06/km). Quite strong at times. Feeling good. Getting fit!
Week 12 56k - Good 3000m. Fitness improving. Weight 75.5kg. 240km last 4 weeks.


DateKms Comments
Mon
20 Mar
nil Rest day. SCT website work.
Tue
21 Mar
8.3 Race: CCC - Summer Series, Black Mountain 5k in 20:36 (4:07/km). Started strongly. Laps: 6:30, 7:00, 7:00. Ahead of Jim but behind Michelle W-P.
Wed
22 Mar
nil Rest day. Late finish at work.
Thu
23 Mar
8 Brian's run, trails (down) in 40:30 (5:06/km). Ran hard, but tired. 4:52 k split on the trail. OK effort. Very cold and windy!
Fri
24 Mar
10.3 Fire trail then out/back to Banks in 53:48 (5:12/km). Easy run, feeling okay but tired from work again.
Sat
25 Mar
11.5

6
3.30pm. After race managing Dunrossil Drive, with Geoff Monro O/B Stromlo in 59:24 (5:12/km).
6.00pm. Steps run trails (up) in 33:30 (5:36/km). Very slow and easy. Tired.
Sun
26 Mar
13.4 9.30am. Vets' Handicap Lake Tuggeranong steady on grass beside path in 29:50 (4:36/km). Then warm-down slow out/back to Bonython. Okay.
Week 13 57k - OK 5k race but average training week. Weight 76.0kg.
Mon
27 Mar
nil Rest day. Late finish at work.
Tue
28 Mar
nil Rest day. Supervising training for the kids at Calwell (Kelly, Kate, Chris and Jono).
Wed
29 Mar
14.3 Around Mt Tugg east then out/back Banks via Lanyon shops finishing in darkness. 74:30 (5:12/km). Okay.
Thu
30 Mar
6 Race: Vets' 3000m Steeplechase Championships in 12:51.0. Finished ahead of Jim W but faded. 3000m race steady afterwards in 12:48.0. Tired! Long work hours a problem!
Fri
31 Mar
nil Rest day. Late finish at work.
Sat
1 Apr
14.5 Race: CCC - Yacht Club 5k, 51st in 20:39 (4:08/km). Average race. Long warm-up/down with Garry Hosking and Geoff Monro later.
Sun
2 Apr
15.4 After the Women's and Girl's Fun Run, East basin LBG and the Carillon in 75:30 (4:54/km). Solid pace, feeling good. Natalie Harvey won the 5k Fun Run in 16:30.
Week 14 50k - OK 3k Steeplechase race. Weight 75.5kg.
Mon
3 Apr
nil Rest day. Late finish at work.
Tue
4 Apr
15 Anti-clockwise Mt Tugg east then Tugg Station Rd, back Gilmore track in 73:24 (4:54/km). Finished with 4:43 km on Calwell Oval.
Wed
5 Apr
nil Rest day. Late finish at work.
Thu
6 Apr
nil Rest day. Late finish at work.
Fri
7 Apr
nil Rest day. Late finish at work.
Sat
8 Apr
nil Rest day prior to the half tomorrow.
Sun
9 Apr
22 Race: Canberra Half Marathon in 1:37:39 (4:38/km). Good conditions. Steady start with Tracey Harwood and Chris Pauling (93:55). Tired from 12k and eased off at 16k. Splits: 4:09, 23, 21, 18, 27 (21:38), 29, 33, 36, 26 (44:01), 35, 33, 33, 52, 49 (67:23), 39, 56, 5:14, 5:08, 5:11 (92:30, 4:42 +27s. OK training race.
Week 15 37k - Poor week. Half Marathon showed fitness level. Weight 75.5kg.
Mon
10 Apr
nil Rest day. Very sore calves!
Tue
11 Apr
12.4 Very easy Gilmore tunnel to railway O/B in 68:06 (5:30/km). Felt better second half.
Wed
12 Apr
12.3 Steady trails to Banks and back via Conder and Calwell Hill in 66:30 (5:24/km). Felt OK but calves still sore.
Thu
13 Apr
nil Rest day. Helping Mike at Calwell. Too tired for Vets' track.
Fri
14 Apr
nil Rest day. Late finish at work.
Sat
15 Apr
13.8 Race: CCC - Duffy Pines 4.5k, 17th in 19:26 (4:19/km). OK run ahead of Nigel and Charlie M. Ran the 8.1k with Trevor Vogler easy effort in 47:05.
Sun
16 Apr
6.5 8.00am. Bush track O/B Conder to base of Rob Roy in 30:00 (4:36/km). Rained afterwards rest of the day.
Week 16 45k - Too many days off! Weight 75.5kg. 189km last 4 weeks.


DateKms Comments
Mon
17 Apr
nil Rest day. Late finish at work.
Tue
18 Apr
nil Rest day. Late finish at work.
Wed
19 Apr
nil Rest day. Late finish at work.
Thu
20 Apr
3.8 Easy run to the Calwell Track and back in 21:00 (5:30/km). Cool.
Fri
21 Apr
12.5 Easy Mt Tugg east then O/B Banks in 67:20 (5:24/km). Tired and no energy. Losing fitness. Heart rate around 160 middle stages.
Sat
22 Apr
13.6 Wagga. Trail run from visiting model plane show near Uranquinty back to Kooringal in 65:24 (4:48/km). Strong first half with good form. Felt good. Nice weather.
Sun
23 Apr
13 Wagga. Mum's to Lake Albert, local streets then back Kooringal Rd and Rocky Hill. 64:48 (5:00/km). Good run.
Week 17 43k - Long work hours not helping the running. Weight 76.0kg.
Mon
24 Apr
10.3 Wagga. From Forum 6 Cinema to Kooringal via Willans Hill to Red Hill Rd in 51:20 (5:00/km). Flat sections of the trail at a good pace.
Tue
25 Apr
17.5 Race: CCC - Anzac Relays, 3.6k leg in 15:14 (4:14/km). After, long warm-down with Geoff Monro to Mt Ainslie and back.
Wed
26 Apr
nil Rest day. Late finish at work.
Thu
27 Apr
nil Rest day. Late finish at work.
Fri
28 Apr
nil Rest day. Late finish at work.
Sat
29 Apr
20.6 Race: CCC - Rani Road XC 3.4k in 15:28 (4:33/km). Not a great result. Also 5.1k race in 22:58 with a stop when Fiona Hedgecoe fell. Warm-down Black Mtn summit loop with Geoff Monro.
Sun
30 Apr
17.7 Vets' Pack Run Stromlo in 92:00 (5:12/km). With Maree Coldrick and John Ison. Felt good but tired last 15 minutes.
Week 18 66k - Work a major pain in the A. Weight 76.0kg.
Mon
1 May
11.9 Gilmore tunnel to railway trails O/B in 62:00 (5:12/km). Felt good middle stages. Not too bad a training run.
Tue
2 May
10.3 Out and back to Lanyon Homestead in 52:36 (5:06/km). Steady pace, a little tired.
Wed
3 May
nil Rest day. Raining. Preparing Tuggie Athlete for postage.
Thu
4 May
13.3 Track, Calwell. With Kate and Jen, long warm-up to railway and back. 4 x 400m at 90s average. Misty rain. Felt good.
Fri
5 May
9.4 Theodore fire trail easy run in darkness. 49:36 (5:18/km). Okay.
Sat
6 May
18 Race: CCC - Red Hill trail 9k in 38:14 (4:15/km). Good run! Just behind Conrad but ahead of Ian L. Also, 3.8k race as a warm-up with Dave Hobson in 18:41. Long warm-up/downs.
Sun
7 May
17.5 Race: Sri Chinmoy Acton 4k in 16:51 (4:13/km). Steady strong pace. Warm-down long with Kelly, Lee E and Geoff Monro.
Week 19 80k - Better week and a good XC race. Weight 75.5kg.
Mon
8 May
nil Rest day. Late finish at work.
Tue
9 May
nil Rest day. Helping Mike with the training group at Calwell.
Wed
10 May
14.8 Long run with Kelly and Jonathan from Kelly's in Monash around Lake Tuggeranong with 8 x 2 min surges. 73:48 (5:00/km). Pace on fast bits about 4:20s. Good but left knee sore.
Thu
11 May
nil Rest day. Late finish at work.
Fri
12 May
12.6 Gilmore tunnel to railway trails in 4:24 (5:06/km). Steady running finishing in darkness. Felt quite good latter stages.
Sat
13 May
4.8

8
9.00am. Fadden Pines pacing first two kids' races, some quick running.
1.15pm. Race: CCC - Nara Peace Park 8k in 33:47 (4:13/km). Tired! 16:35/17:47. Also, 4k race as a tempo warm-up in 17:32. Raining!
Sun
14 May
12.9 Stromlo Vets' pack run out/back to Mt Stromlo in 67:00 (5:12/km). Quite strong first half with Christine and Allan W then easy back.
Week 20 53k - Back to working too much, not running enough. Weight 75.5kg. 242km last 4 weeks.


DateKms Comments
Mon
15 May
nil Rest day. SCT's AGM evening.
Tue
16 May
9.8 Calwell Track. Longer run with Jono, Chris, Michelle, Kate, Matty and Dom to elec sub-station, around bushland and back in 52:30 (5:18/km). Steady run. Felt OK.
Wed
17 May
10.7 6.00pm. Tempo run with Kelly and Jono from McDonalds around Lake Tuggeranong plus warm-down. About 4:24/km pace for the 6.5k lap of the lake.
Thu
18 May
8.2 Track, Calwell. Longer O/B track almost to Louisa Lawson Cres in 42:00 (5:06/km). Ran with Jen, Kate and Michelle at a good steady pace.
Fri
19 May
12.4 Track, Calwell. Longer with Christine Pauling around Mt Tugg, down to Lanyon High and back in 63:20 (5:06/km). Steady pace. Felt OK.
Sat
20 May
15.7 1.15pm. Race: CCC - Lake Tuggeranong 3k in 14:43 (easy) then 6.5k hard in 26:18 (4:05/km). Warm-down with Christine and Geoff.
Sun
21 May
9.8 9.00am. Steady run from the Electricity Sub-station out/back trails to Banks in 9:12 (5:00/km). Steady to easy with Kelly, Jono, Erin and Sam. Tired.
Week 21 66k - Good race at Lake Tuggeranong. Weight 76.0kg.
Mon
22 May
nil Rest day. Late finish at work.
Tue
23 May
10.9 Track, Calwell. Long to Melrose Pines and railway track in 56:30 (5:12/km). With Jono, Erin, Chris, Kate and Michelle. Flu shot today so steady pace.
Wed
24 May
12.6 With Kelly, 15 mins warm-up/down either side of a strong lap of Lake Tuggeranong in 58:06 (4:36/km). Good!
Thu
25 May
nil Rest day. Helping with training at Calwell track.
Fri
26 May
12.5 Gilmore track to railway, back via station road finishing in darkness. 62:24 (5:00/km). Felt okay.
Sat
27 May
10.2 1.15pm. Race: CCC - Yarralumla XC 6k, 35th in 26:12 (4:22/km). Felt tired but finished just behind Ian L. Also, short race as a warm-up with Jen in 15:47 for 3k. Cold!
Sun
28 May
12.9 Vets' Handicap Rani Road XC, 8k in 38:00 (4:48/km) - steady pace finishing well back. Very cold! Snowed in the afternoon at Theodore.
Week 22 59k - OK week and race at Yarralumla. Weight 75.5kg.
Mon
29 May
11.4 From McDonalds with Angela H, 1.5 laps of Lake Tuggeranong easy in 66:12 (5:48/km). Angela was running well.
Tue
30 May
13.9 Track, Calwell. Group run through kangaroo paddock to Lanyon shops and back in 79:12 (5:42/km). Slow run with quite a few stops for stragglers on the way back.
Wed
31 May
12.8 With Kelly and Jono, Lake Tuggeranong lap in 28:15 (4:21/km) with a long warm-up and down. Quite hard tempo effort but felt okay.
Thu
1 Jun
12.8 Track, Calwell. Long run with older kids Gilmore track to Rose Cottage, back on railway trail in 61:24 (4:48/km).
Fri
2 Jun
nil Rest day. Late finish at work.
Sat
3 Jun
13.7 1.15pm. Race: CCC - North Lyneham 6.2k in 26:21 (4:15/km). Splits: 12:47/13:34. Ran hard but faded second lap. Long warm-up and warm-down.
Sun
4 Jun
8.3 9.00am. Track, Calwell. Long run down bike path and up to Mobil servo on Ashley Drive and back in 44:48 (5:24/km). Quick early with the group, easy back with Sam.
Week 23 73k - Much better week and okay XC race. Weight 75.5kg.
Mon
5 Jun
8.8 Lake Tuggeranong lap plus Bunnings loop with Angela in 51:30 (5:54/km). Steady run, felt okay.
Tue
6 Jun
13.6 Track, Calwell. Long out/back Gilmore track and short hills in 67:48 (5:00/km). With Dom, Sam, Kate, Chris, Michelle and Jen.
Wed
7 Jun
11.8 Lake Tuggeranong with Kelly Roberts 6.5k lap in 28:10 (4:20/km) plus warm-up and down. Srong run, feeling good.
Thu
8 Jun
7 Track, Calwell. 3000m as 200m hard (43s) and 100m easy in 13:48 (4:36/km). With Dom, Sam and Michelle. Felt OK.
Fri
9 Jun
7.1 From Lotus Bay, slow run around the GMC 400 Supercars track and up to Parliament House in 39:00 (5:30/km). Not much energy today. Cool.
Sat
10 Jun
17.6 2.00pm. Race: CCC - ACT Cross Country Championships 12k, 57th in 51:13 (4:16/km). Best XC result for some years. Long warm-up/down some with Geoff Monro.
Sun
11 Jun
10.6 From Parliament House easy around the GMC 400 track and out/back Lotus Bay in 58:30 (5:30/km). Easy running.
Week 24 76k - Happy with the 12k XC race. Improving! Weight 75.5kg. 274km last 4 weeks.


DateKms Comments
Mon
12 Jun
9.9

9.4
11.00am. Track, Calwell. Strong trail run out/back towards Hume in 46:48 (4:42/km) with Kelly, Michelle and Erin.
5.00pm. From Maccas with Angela, out/back Learmonth Drive and Urambi Hills in 56:36 (6:00/km). Easy run.
Tue
13 Jun
9.4 Track, Calwell. Gilmore trail to railway run strong effort in 44:54 (4:48/km). With Erin, Kate, Michelle, Sam and Dominique.
Wed
14 Jun
13 Lake Tuggeranong lap with Kelly tempo effort in 28:03 (4:20/km). Also 15 mins warm-up/down.
Thu
15 Jun
8.1 Track, Calwell. Same course as Tuesday but not as far in 39:36 (4:54/km) with Chris, Erin, Matty and Michelle. A little tired but still ran at a strong pace.
Fri
16 Jun
nil Rest day. Late finish at work.
Sat
17 Jun
14.9 1.15pm. Race: CCC - O'Connor Ridge 5k in 21:12 (4:14/km), course PB! Also ran the 2.5k race steady in 12:30. Long warm-down.
Sun
18 Jun
17.7 10.00am. Race: Terry Fox 10k Fun Run in 47:30 (4:45/km). Steady effort. 3k warm-up and long warm-down GMC 400 race track and Parliament House.
Week 25 82k - Good XC race and training week. Weight 75.5kg.
Mon
19 Jun
10.8 Lake Tuggeranong easy with Angela in 65:00 (6:00/km) then 1 x 1k in 4:42. Good run.
Tue
20 Jun
nil Rest day. Raining. Mike chatted to the kids at Calwell about goals. Stretching and stationary drills.
Wed
21 Jun
15.6 Out/back to Tuggeranong Homeworld in 77:48 (5:00/km). Strong out, slower back - 37:50/40:00.
Thu
22 Jun
9 Track, Calwell. Long out/back Gilmore track and railway in 47:00 (5:12/km) with Kelly, Dominique and Jennifer. Steady pace.
Fri
23 Jun
11.4 From Maccas with Angela to Bonython Hill summit, Gordon trail and back in 66:06 (5:48/km). Easy running, feeling good.
Sat
24 Jun
16.5 2.00pm. Race: CCC - Pennington 16k XC in 71:15 (4:27/km). Felt strong! Splits: 17:18, 17:46, 17:55, 18:18. Fitness improving!
Sun
25 Jun
9.9 Steady to Gordon's house in Calwell for garage inspection then Mt Tuggeranong kangaroo paddock in 51:20 (5:12/km).
Week 26 73k - Good Pennington XC race. Weight 75.0kg.
Mon
26 Jun
14.1 Lake Tuggeranong lap with Angela then streets of Bonython to hill and back in 88:48 (6:18/km). Easy talk test running.
Tue
27 Jun
8.1 Track, Calwell. Gilmore track out/back with Kelly in 38:12 (4:42/km). Steady pace, felt good! Light rain.
Wed
28 Jun
12.4 Lake Tuggeranong with Kelly, warm-up/down Isabella Drive underpass. One lap of the lake 6.5k in 27:51 (4:17/km). Fast tempo effort. Felt OK.
Thu
29 Jun
nil Rest day. Raining. Very cold! Track, Calwell. Helping Mike. First session for Courtney W.
Fri
30 Jun
10.6 From Maccas with Angela, past pool then riverside track to Pine Island and back in 66:42 (6:18/km). Very easy talk test running.
Sat
1 Jul
16 1.15pm. Race: CCC - Mt Majura 4k in 18:26 (4:07/km). Good hard run. Getting fit! Also 9k steady in 46:34 with Fiona Hedgecoe.
Sun
2 Jul
11.4 9.00am. Track, Calwell. Ran up to Goldfinch Circuit. Kids ran 5 x 120m hill sprints. I ran the 2k steady run between, easy. 62:30 total (5:30/km).
Week 27 72k - Good XC race at Mt Majura. Weight 75.0kg.
Mon
3 Jul
9.7 Angela a DNS (sick) so solo run from Maccas lap of Lake Tuggers plus Boddington Cirt O/B on bikepath in 55:30 (5:42/km). Slow run. Didn't feel good.
Tue
4 Jul
6.3 Track, Calwell. No Mike today. 20 mins O/B warm-up then 300s easy with 1:30 recoveries, easy effort for me. With Michelle, Kate, Jen, Dom and Courtney.
Wed
5 Jul
12.3 Lake Tuggeranong with Kelly - 10 mins warm-up then progression lap of the lake in 29:00 (4:28/km). Right shin which had been niggly was okay today.
Thu
6 Jul
nil Rest day. Late finish at work. Raining. Cold.
Fri
7 Jul
9.1 Lake Tuggeranong from Maccas. Angela a DNS again. Warm-up/down and a lap of the lake steady in 32:06 (4:56/km). Felt OK.
Sat
8 Jul
12 1.30pm. East Mt Tugg O/B at medium pace in 63:30 (5:18/km). 31:36/31:51. T-shirt and shorts! Energy levels not great!
Sun
9 Jul
9.5 9.00am. Acton Ferry Terminal for the Canberra Times FR Training Group - Steady 30 min run then 23 mins faster with Kelly and Phil to the ANU and back. 52:00 total (5:30/km).
Week 28 59k - Average week, but a good month. Weight 75.0kg. 286km last 4 weeks.


DateKms Comments
Mon
10 Jul
11.1 Easy with Angela, Monash Ridge to Isabella Plains, back via Bonython trail in 66:40 (6:00/km).
Tue
11 Jul
6.4 Track, Calwell. 3 x 1000m with Kate in 3:58, 3:49, 3:59. Steady effort, 8 min recoveries. Also 7 x short hills afterwards.
Wed
12 Jul
13.2 6.00pm. Lake Tuggeranong, 2 laps clockwise and anti-clockwise in 69:53 (5:18/km). Splits 35:29, 34:23. Cold! Steady run, right heel/PF sore early.
Thu
13 Jul
3 Track, Calwell. 1 x 500m in 1:55 then 4 x 400m ave 82 secs. Needed an easy day after a tough day at work.
Fri
14 Jul
9.8 5.45pm. Lane Cove, Sydney. Just made it! Steady lap of the park in 51:20 (5:18/km) with Bruce, George, Allan H, Geoff Monro and 4 others. Mild weather! Fun run.
Sat
15 Jul
nil Rest day. Shopping with Bruce and Angela - Nike, Adidas and Paul's Warehouse then Circular Quay for a late pasta lunch.
Sun
16 Jul
15 10.00am. Race: City to Surf 14k in 57:54 (4:08/km). Good run! Close to the front (near traffic lights) only losing 5 or 6 seconds at the start. Passed Jim White at 1.5k. Felt good all the way. Splits: 1k 4:00, 3k 11:34, 5k 20:20, 7k 30:07, 10k 42:24, 12k 50:29, 13k 54:20.
Week 29 58k - Good City to Surf! Weight 75.0kg.
Mon
17 Jul
nil Rest day. Late finish at work.
Tue
18 Jul
8.4 Track, Calwell. Easy run with Erin, Chris, Matty and Jono up to Railway trail and back under Monaro Hwy in 44:42 (5:18/km). Last bit very slow with Erin who was struggling.
Wed
19 Jul
7.7 6.00pm. From Maccas with Kelly, steady out/back Lake Tuggeranong to Kambah in 37:54 (4:54/km). Very windy and cold after rain all day.
Thu
20 Jul
2 Track, Calwell. Just a warm-up with Jen and Darryl and a warm-down. Kids stayed on the track this afternoon.
Fri
21 Jul
9.5 Very easy from Maccas towards Mt Taylor and back with Angela in 57:20 (6:00/km). Sore leg for Angela so finished walking.
Sat
22 Jul
nil Rest day. Driving day to Cambewarra for Nathan/Claire's birthdays with Mum, Anne and Jane.
Sun
23 Jul
14.7 Cambewarra. Strong run local roads and bush tracks towards North Nowra in 71:06 (4:54/km). Great run! Windy, but T-shirt only.
Week 30 42k - Recovery week, mostly easy running. Weight 75.0kg.
Mon
24 Jul
nil Rest day. Late finish at work.
Tue
25 Jul
3 Track, Calwell. Group warm-up then 1 x 400m with Kate in 85 seconds.
Wed
26 Jul
15.5 Rostered day off work. Long run trails via railway to Hume and back in 83:55 (5:24/km). Felt quite good. Snow on the mountains.
Thu
27 Jul
7.9 Track, Calwell. Steady out/back Gilmore track in 43:30 (5:30/km). Easy.
Fri
28 Jul
11.8 Out/back Gilmore trails steady in 62:40 (5:19/km). Felt okay.
Sat
29 Jul
11 2.00pm. Race: CCC - Molonglo Reach 10k in 39:56 (3:59/km). Sub 40!! First for a long time. Felt good. Splits: 19:36/20:20. First km in 3:44. Had to sprint last km to break 40! Happy.
Sun
30 Jul
14.9 9.00am. Canberra Times training group from Deeks Rec Area. Jogged the group interval training, plus warm-up and warm-down with Phil Symonds easy. 85:00 (5:42/km).
Week 31 64k - Sub-40 10k! Good week. Weight 75.0kg.
Mon
31 Jul
nil Rest day. Late finish at work.
Tue
1 Aug
4.5 Track, Calwell. Long warm-up to Melrose Pines and back in 24:30 (5:24/km). Need to run more before training starts.
Wed
2 Aug
13.5 5.30pm. Steady railway trail run and back via Heagney due to darkness. 70:48 (5:18/km). Left big toe sore but otherwise felt okay.
Thu
3 Aug
14.9 Track, Calwell. Early warm-up then long run with Luke around Mt Tugg east and kangaroo paddocks in 78:48 (5:18/km). Nice day - about 15 degrees!
Fri
4 Aug
9.9 Steady east Theodore fire trail then towards Calwell and back in 53:12 (5:24/km). Felt OK.
Sat
5 Aug
15.6 1.15pm. Race: CCC - Molonglo Gorge XC 5k in 21:28 (4:18/km). Also 9.5k race after in 41:52, passing Gordon N after the first lap. Felt OK.
Sun
6 Aug
12.6

8.3
9.00am. Canberra Times training group from Acton Ferry Terminal plus extra afterwards with Phil. 75:48 (6:00/km).
4.15pm. Track, Calwell. Slow out/back Gilmore trail in 45:30 (5:30/km). Legs OK but upset stomach.
Week 32 79k - Good week and XC race. Weight 74.5kg. 243km last 4 weeks.


DateKms Comments
Mon
7 Aug
13.5 5.30pm. To Lake Tuggers bikepath and back via Bonython, Calwell Hill in 74:00 (5:30/km). Steady, running smoothly but tired from work.
Tue
8 Aug
nil Rest day. Raining. Need a day off.
Wed
9 Aug
13.6 From Maccas with Kim Sainsbury out/back bikepath to Sulwood Drive in 72:19 (5:19/km). Steady pace, felt OK. Cool.
Thu
10 Aug
8.2 Track, Calwell. Trails to railway and back, last 2k with Luke who had a dodgy ankle. Also Kerry Muir's first run.
Fri
11 Aug
10.9 Railway trail run to water tank and back in 57:40 (5:18/km). Felt pretty good although tired.
Sat
12 Aug
11.4 2.00pm. Race: CCC - Cooleman Ridge 6k in 24:20 (4:03/km). Ran hard from the start, sticking with Conrad early. Slowed coming back. Finished 10th. Brooks Mk 1 shoes.
Sun
13 Aug
15.3 Canberra Times training group, early warm-up and a warm-down with Rosemary Longstaff. Easy in 92:00 (6:00/km), feeling okay.
Week 33 73k - OK week, good XC race. Weight 75.0kg.
Mon
14 Aug
12.5 South on Monaro Hwy, over to railway and back via Melrose Pines in 71:12 (5:42/km). Cool and stormy. Felt OK.
Tue
15 Aug
11.4 Track, Calwell. Short out/back Gilmore track then a lap of Tuggeranong Homestead in 60:12 (5:18/km).
Wed
16 Aug
18.6 With Jennifer Amyx. From War Memorial, west around Mt Ainslie and part of Majura in 1:46:48 (5:48/km). After rain. Cool.
Thu
17 Aug
nil Travel to Sydney for the Telstra Athletics trials for the Olympics.
Fri
18 Aug
9.9 From Pacific Hwy with Bruce through Lane Cove bushland to Gore Creek Reserve and Bay St Warf in 54:20 (5:30/km). Superb bush tracks. Good run.
Sat
19 Aug
12.3 With GoJog group from Clontaf Reserve, bush tracks to Spit Bridge plus Dobroyd Head in 63:43 (5:12/km). Fantastic views of the harbour.
Sun
20 Aug
12.3 8.40am. Canberra Times training group from Weston Park, early warm-up with Rosemary then Dunrossil Drive for 2 laps and back in 70:00 (5:42/km). Easy running but tired.
Week 34 77k - Good week and Sydney trip. Weight 75.0kg.
Mon
21 Aug
15.1 4.00pm. South on Monaro Hwy then railway trail back north in 79:18 (5:18/km). Felt good, moving well middle stages.
Tue
22 Aug
3.6 Track, Calwell. Just the warm-up run plus extra in 20 minutes (5:30/km). OK with short run as a little tired and feeling run down.
Wed
23 Aug
19.3 With Jennifer, Mt Ainslie, Campbell, LBG easy in 1:52:00 (5:48/km). Easy, felt good. Walked some of the steeper hills.
Thu
24 Aug
7.6 Track, Calwell. Gilmore trail to railway and north a bit then back in 40:20 (5:20/km). Felt OK but not fresh. Overcast and cool.
Fri
25 Aug
17.8 Monaro Hwy/Railway Run (full) in 94:24 (5:18/km). Medium pace, felt quite tired at the finish. Cool with threatening rain. Not fresh for racing.
Sat
26 Aug
14.1 1.15pm. Race: CCC - Pinacle 4k XC hard in 16:36 (4:09/km). Finished just ahead of Anna Neumaier. Conrad ran 16 flat. Also 8k long race easy in 39:17 plus a warm-up.
Sun
27 Aug
16.1 Canberra Times training group from Weston Park plus warm-up and warm-down with Rosemary in 88:50 (5:30/km). Very tired! Need a rest day.
Week 35 93k - Good week and OK XC race. Weight 75.0kg.
Mon
28 Aug
13.1 Easy through paddocks to railway and back in 69:36 (5:18/km). Slightly tight left outer hamstring.
Tue
29 Aug
2 Track, Calwell. Just the warm-up run today.
Wed
30 Aug
20.3 From Scrivener Dam with Jennifer, Corkwoods then MTB trails of Stromlo to Deeks Rec Area, back by the river in 2:01:54 (6:00/km). Good run.
Thu
31 Aug
nil Rest day. Late finish at work.
Fri
1 Sep
6.6 Easy Mt Tugg fire trail in 35:00 (5:20/km). Met Jim Tucker after at the Hyperdome for dinner - also bumped into Derek and Margaret Titheradge.
Sat
2 Sep
nil Rest day. Helping at Fadden Pines AM, then Mal's birthday afternoon/dinner at Zeffarellis in Dickson.
Sun
3 Sep
12 11.00am. Race: Canberra Times 10k Fun Run in 39:16 (3:56/km). Good race (fastest for years)! Very windy (headwind first 3k and last km). Adidas racers. Passed Keith Mayhew 800m to go. Splits: 3:45, 3:47, 3:52, 4:00, 4:05 (19:30), 4:01, 3:43, 4:09, 3:57, 3:56 (19:46).
Week 36 54k - Very good 10k race! Weight 75.0kg. 297km last 4 weeks.


DateKms Comments
Mon
4 Sep
nil Rest day. Late finish at work.
Tue
5 Sep
6 Track, Calwell. Early warm-up on Gilmore trail out/back in 32:00 (5:18/km).
Wed
6 Sep
25.1 Thistles run, Dairy Farmers Hill to Bluetts' Pines and back with Jennifer in 2:24:07 (5:44/km). Got lost! Dark on the run back. Felt okay.
Thu
7 Sep
nil Rest day. Late finish at work. Drove down to Calwell and helped with training.
Fri
8 Sep
6.4 Easy flat out/back from home in 35:00 (5:30/km). Felt okay.
Sat
9 Sep
4 2.00pm. Race: CCC - Carillon XC Relays. Last leg, 3k in 12:15 (4:05/km). Long grass, tough conditions. Heavy rain on finishing.
Sun
10 Sep
14 11.00am. Race: Wagga Wagga City to Lake 9k Fun Run. 35th in 36:37 (4:04/km). Fair run. Quick early with Carmel Kahlefeldt, tired soon after into the headwind. 1k 3:40, 5k 20:10. Long warm-up/down.
Week 37 55k - Average week and race. Weight 75.0kg.
Mon
11 Sep
14.4 Easy out/back Gilmore track in 75:07 (5:12/km).
Tue
12 Sep
18.3 Track, Calwell. Early warm-up solo out/back Gilmore track then Ashley Drive, Gowrie with Erin, Michelle, Luke and Karen Selman. Total 97:20 (5:19/km).
Wed
13 Sep
11.8 Track, Calwell. With Kim Sainsbury to Melrose Pines and out/back south railway trail in 62:06 (5:18/km). Steady effort, felt OK.
Thu
14 Sep
7.2 6.00pm. Track, Calwell. After training, easy Melrose Pines MTB single tracks out/back in
Fri
15 Sep
24.9 7.00am. With Jennifer from Calvary Hospital, Eucalypt Trail, Black Mtn for 2 laps of high loop then to Scrivener Dam and back in 2:29:15 (6:00/km). Easy long run. Good!
Sat
16 Sep
6 6.00pm. Easy local run before watching Sydney Olympics swimming on TV in 30:24 (5:06/km).
Sun
17 Sep
9.5 Vets' Mt Taylor 6.8k handicap at 4:40/km straight into a warm-down to Farrer Ridge and back. Felt good all the way.
Week 38 92k - Good mileage this week. Weight 75.0kg.
Mon
18 Sep
12.6 Steady Melrose Pines and railway trail out/back in 65:24 (5:12/km). Felt quite good but a slight niggle high in right hip.
Tue
19 Sep
9.5 Track, Calwell. Early solo warm-up out/back Gilmore track in 49:40 (5:12/km). Felt okay.
Wed
20 Sep
12.6 Same railway trail loop as Monday but a little faster in 64:48 (5:09/km). Before driving to Cambewarra.
Thu
21 Sep
14.9 11.00am. Cambewarra. From Graeme's on Hockey's Lane and through bushland tracks of North Nowra in 76:00 (5:06/km). Felt good - some fast running (4:40 ks) a times.
Fri
22 Sep
nil Rest day. Driving to Sydney for the Olympic Games! In the afternoon/evening W5000m and M10,000m first rounds at Homebush.
Sat
23 Sep
26.7 From Bruce's in Artarmon with Jennifer - Neutral Bay, bush track to Cremorne Point, Taronga Zoo, Bradleys Head, Clifton Gardens, Military Rd, North Sydney in 2:45:40 (6:12/km).
Sun
24 Sep
nil Sydney Olympics - watching the Women's Marathon from 9.00am at Centennial Park. Afternoon with Jennifer, 400m, 400 Hurdles semis and High Jump. Raining.
Week 39 76k - Maintaining fitness this week. Weight 75.0kg.
Mon
25 Sep
13.2 From Bruce's in Artarmon, out/back to North Sydney, quite strong at times in 66:12 (5:00/km). Olympics - watching Cathy Freeman, W800m, W5000m, M10,000m finals! Exciting day.
Tue
26 Sep
16.2 From Artarmon, out/back over Harbour Bridge to Circular Quay and back in 85:11 (5:19/km). Rest day in Track and Field. Dinner with Bruce and Angela.
Wed
27 Sep
3.9 5.30am. To Chatswood and back in 19:48 (5:06/km). Easy run.
Thu
28 Sep
15.7 Over Harbour Bridge to Circular Quay and back (saw race walk on big screen) in 80:00 (5:06/km). At the Olympics, saw W1500m semi-finals and 200m finals.
Fri
29 Sep
15.9 Easier run Artarmon over bridge to Circular Quay and back in 83:30 (5:18/km). Tired. At the Olympics, M1500m final and Steeplechase final with Anne.
Sat
30 Sep
nil Rest day.
Sun
1 Oct
28.8 With Jennifer, Neutral Bay, Pitt St, Centennial Park for 3 laps while watching the Men's Marathon. 3:04:24 (6:24/km). Very easy.
Week 40 93k - Sydney Olympics - so good! Weight 75.0kg. 316km last 4 weeks.


DateKms Comments
Mon
2 Oct
12.1 5.00pm. Culburra - from Greenbank to Warainne Beach then Culburra Beach steady in 64:14 (5:20/km). Tired from yesterday's run.
Tue
3 Oct
8.5 6.45pm. Track, Calwell. After training, out/back to Banks. Slow in 46:00 (5:24/km). Quite tired - no energy today.
Wed
4 Oct
12.6 11.00am. Loop to railway trail then back through pines in 66:54 (5:18/km). Mostly easy with some good paced running. Felt good.
Thu
5 Oct
28.7 7.00am. From Scrivener Dam with Jennifer, lap of LBG including East Basin in 2:40:30 (5:36/km). Good pace mostly but a slower last 2k. Beautiful morning.
Fri
6 Oct
10.1 5.00pm. East Mt Tugg then base of Mt Tugg in 53:30 (5:19/km). Felt pretty good. No injury problems.
Sat
7 Oct
20 2.00pm. Race: Orroral Valley Classic, 8th in 97:31 (4:53/km). Surprisingly good. Steady first half included a long hill 3 to 7k. Getting fit.
Sun
8 Oct
15.8 7.00am. Stromlo with David Gates - Central Six then MTB single tracks back in 82:00 (5:12/km). Fast at times, finishing stronger than Dave.
Week 41 108k - Biggest week for many years. Getting fit. Weight 74.0kg.
Mon
9 Oct
13.4 East Mt Tugg then out/back to Banks in 69:00 (5:12/km). Felt pretty good. Early day at work!
Tue
10 Oct
8.6 Track, Calwell. Early out/back Conder in 44:00 (5:06/km). Felt pretty good.
Wed
11 Oct
16.3 Melrose Pines and railway loop in 86:24 (5:18/km). OK but tired legs and not much energy.
Thu
12 Oct
8 4.00pm. Track, Calwell. Early easy out/back Gilmore track in 43:48 (5:30/km). Tired!
Fri
13 Oct
6 Steps run (down) in 36:12 (6:00/km). Very easy as still tired and no energy. Need an easy day before tomorrow's long run.
Sat
14 Oct
14.7 No long run as Jennifer was crook. Solo East Mt Tugg in 76:36 (5:12/km). Steady run, feeling OK. That evening, saw 'Double Jeopardy' on DVD at Joy and Mal's.
Sun
15 Oct
6.5 4.00pm. Track, Calwell. Easy run to training and back in 33:48 (5:12/km).
Week 42 73k - Nothing great this week. Tired. Weight 73.5kg.
Mon
16 Oct
16 Out/back east Mt Tugg and far end of Banks in 86:00 (5:24/km). Still tired but felt OK last 15 minutes.
Tue
17 Oct
nil Rest day. Late finish at work and a day off prior to the long run.
Wed
18 Oct
15.8 5.00pm. West Basin LBG with Jennifer in 90:51 (5:46/km). Rain early but cleared. Felt good.
Thu
19 Oct
17.9 Track, Calwell. Up to the railway via Gilmore track including some out/backs in 95:00 (5:18/km). Faster, but still easy.
Fri
20 Oct
16 Out/back east Mt Tugg then far south of Banks (same as Monday's) in 85:30 (5:24/km). Felt OK, no injury niggles.
Sat
21 Oct
15.4 Mt Tugg fire trail then Gordon bowl trail run in 80:12 (5:12/km). Incl a 5:09 km split on the fire trail. Steady pace, felt OK although tired.
Sun
22 Oct
17 4.15pm. Track, Calwell. Long run with Jonathan, Tharwa Drive, Gordon/Banks bowli in 78:20 (4:36/km). Quite fast, felt okay despite the pace.
Week 43 98k - Good week. Fitness coming along well. Weight 73.5kg.
Mon
23 Oct
10 After a late work day, Gilmore track to tunnel O/B in 52:54 (5:18/km). Felt OK, training going well.
Tue
24 Oct
19 5.40pm. Out/back Gilmore track to Macarthur water tank in 1:43:06 (5:24/km). Steady running, felt good but tired (need more sleep!).
Wed
25 Oct
10.9 From Nara Peace Park with Jennifer - Parliament House dirt trails, High Court and LBG in 61:00 (5:36/km). Jennifer happy and feeling good on this run.
Thu
26 Oct
16.1 Rostered day off work. Theodore fire trail O/B then to Banks and back in 82:10 (5:06/km). Felt pretty good.
Fri
27 Oct
4.3 To Christmas St and fire trail out/back in 22:12 (5:12/km). Short run before Kathy's 40th birthday party at Arch and Gails in Pearce.
Sat
28 Oct
16.1 4.30pm. East Mt Tugg then O/B to far south of Banks in 84:20 (5:20/km). Tired early but felt better later in the run.
Sun
29 Oct
18.7 8.45am. Out/back Gilmore track to Macarthur water tank in 1:41:00 (5:24/km). Slow early but warmed up. Cancelled the idea of a double as quite tired.
Week 44 95k - Good week, but tired. Need more sleep! Weight 73.5kg. 374km last 4 weeks.


DateKms Comments
Mon
30 Oct
15.7 East Mt Tugg then Banks O/B in 1:23:00 (5:20/km). Tired early but felt better and running more freely in the back half. Good.
Tue
31 Oct
9.1 Track, Calwell. 2k in 9:24 then 10 x 500m ave 1:57 with 200m jog recoveries in 1:25. Continuous running. First track session for ages. Felt good.
Wed
1 Nov
18.7 6.00pm. Out/back Gilmore track to Macarthur water tank in 1:39:20 (5:18/km). Rain early, which cleared. Running strongly at times, feeling good.
Thu
2 Nov
8.1 Track, Calwell. With Matty, Dominique and Same through Melrose Pines MTB tracks to railway and back in 42:12 (5:12/km). Quite fast at times. Good.
Fri
3 Nov
15.2 East Mt Tugg then around Mt Tugg base plus out/backs in 1:28:20 (5:48/km). Very slow run due to tiredness.
Sat
4 Nov
13.5 3.45pm. From the AIS track with Jonathan, eucalypt trail and over to Black Mtn high scenic loop and back in 63:20 (4:42/km). Strong pace most of the way. Felt good.
Sun
5 Nov
21.5 5.00pm. Bikepath to Lake Tuggeranong, one anti-clockwise lap and back in 1:51:42 (5:12/km). Felt OK but slowed last 3k towards home.
Week 45 102k - Good week and track session. Weight 73.5kg.
Mon
6 Nov
11.9 Out/back Gilmore track to tunnel plus extra east side in 62:54 (5:18/km). Felt OK.
Tue
7 Nov
13.6 6.00pm. Race: CCC - Spring Series Boathouse 5k. 34th in 20:18 (4:04/km). Half splits of 9:46/10:32. Faded badly. Warm-up with Darryl and Richard and a 5k warm-down in 27:40.
Wed
8 Nov
10.9 5.15pm. From Nara Peace Park with Jennifer, out/back to Westbourne Woods in 61:12 (5:36/km). Shorter run than usual as Jennifer was feeling tired.
Thu
9 Nov
nil Track, Calwell. Helping out with the kids. Sore throat and tired.
Fri
10 Nov
nil Rest day. A bit sick. Mowed the lawn.
Sat
11 Nov
nil Arrival of Malcolm, Judy and Bruce for the Brindabella Classic.
Sun
12 Nov
26.5 9.00am. Race: Brindabella Classic Relay. In 'Team Twelve' with Jennifer - ran legs 2 and 3 in 2:29:26 (5:36/km). Wet - many stumbles on the rough 2nd leg. Team time of about 4:47.
Week 46 63k - Average week and 5k. Fun Brindy Classic. Weight 73.5kg.
Mon
13 Nov
10.4 Out/back to Gilmore tunnel after rain in 61:06 (5:54/km). Very slow. Legs (quads) very sore after yesterday's mountain race.
Tue
14 Nov
11.7 6.00pm. Race: CCC - Spring Series Dunrossil Drive 5k in 27:43 with Nigel Coldrick then a slow extra 5k in 28:33. Sore legs!
Wed
15 Nov
nil Rest day. Late finish at work. Raining and sore legs still.
Thu
16 Nov
8 Theodore trail 'Brian's Run' (up) in 45:00 (5:36/km). Easy as the legs still a little sore. Not too bad though.
Fri
17 Nov
15 5.30pm. From Tuggers swimming pool past Urambi Hills then around golf course with Jennifer in 90:00 (6:00/km). Easy run in humidity. Saw Graham Clews. Felt good.
Sat
18 Nov
4.4 Wagga. Easy jog with Kate and Jen from Mum's over Willans Hill to the bird park and back in 25:00 (5:42/km). Felt OK.
Sun
19 Nov
13.5 9.00am. Race: Wagga Athletics Club Carnival 1500m. 1st (Open) in 5:20.22! Felt OK. Steady pace. Hot! Long warm-down Mangoplah Rd past Alpacca farm and back in 54 minutes.
Week 47 63k - Slow recovery but a good 1500m race! Weight 73.5kg.
Mon
20 Nov
nil Rest day. Late finish at work. SCT committee meeting.
Tue
21 Nov
13.1 6.00pm. Race: CCC - Spring Series Black Mtn Penninsula 5k road. 44th in 20:31 (4:06/km). Not that good a race. Splits: 6:31, 6:57, 7:03. Long warm-down to ANU and back.
Wed
22 Nov
nil Rest day. Late finish at work. LAths Auction - $110 for signed Jai Taurima Sydney 2000 runway marker.
Thu
23 Nov
8.2 Track, Calwell. 2k warm-up. 5 x 200m (jog recoveries) + 5 x 300m. 38.2, 38.1, 39.2, 36.9, 37.2 -- 56.7, 56.3, 57.2, 57.8, 57.0. Felt OK.
Fri
24 Nov
22.2 From Regatta Point with Jennifer - bike paths to Lyneham and Kaleen, back via Fernwood Park, AIS in 2:07:30 (5:48/km). Easy long run.
Sat
25 Nov
9.7 3.00pm. Race: Interclub 800m (E-grade), last in 2:35.0. Legs not fresh! No speed at all. Also, 1500m walk in 7:32, 3000m in 12:17.0. Long warm-down with Geoff Monro.
Sun
26 Nov
17.4 Vets' Handicap, Deeks Rec Area. 40 minute warm-up. 10k very slow in 58 minutes. Tired and sore legs.
Week 48 70k - Average week and races. Weight 73.5kg. 298km last 4 weeks.


DateKms Comments
Mon
27 Nov
10 Easy out/back trail to Gilmore tunnel in 55:12 (5:30/km). Grass very high beside trail. Tired early but felt better later on. Visit from Angela.
Tue
28 Nov
13 6.00pm. Race: CCC - Spring Series Weston Park 5k in 21:20 (4:16/km). Hot! Faded second half. Ordinary legs. Splits: 10:14/11:06. 6k slow warm-down in 48 minutes.
Wed
29 Nov
15 Melrose Pines road to Tugg Railway Station and back on railway trail in 82:30 (5:30/km). Felt OK second half. Good stride and form.
Thu
30 Nov
nil Rest day. Tired! No energy at all.
Fri
1 Dec
24.4 From Regatta Point with Jennifer, same loop as last Friday plus loop through ANU. Stopped at O'Connor shops. Faster run in 2:19:00 (5:42/km). Felt good.
Sat
2 Dec
6.9 3.00pm. Race: Interclub 1500m in 5:09.1. Fantastic! D-grade, finishing just behind Ian Boyd and ahead of Jessamy Hosking. Can break 5 minutes this season!
Sun
3 Dec
22.3 9.00am. Vets' Pack Run up Mt Stromlo with Jim White plus extra on MTB tracks in 2:04:48 (5:36/km). Felt OK.
Week 49 91k - Very pleasing 1500m race. Weight 73.5kg.
Mon
4 Dec
12.8 Theodore fire trail and a lap of Mt Tuggeranong in 67:42 (5:18/km). Felt good. Faster than expected.
Tue
5 Dec
12.7 6.00pm. Race: CCC - Spring Series, Stage 88 5k. 20:14 (4:03/km). Women and Girls' Fun Run course. Tired! Finished just behind Charlie and Jim. Good race with Charlotte Templeton.
Wed
6 Dec
13 Out/back Tuggeranong railway station trails in 70:06 (5:24/km). Felt OK except right achilles and right shin a little sore. Not too bad.
Thu
7 Dec
8.6 Track, Calwell. 10 x 300m in 2 sets of 5 - times between 59 and 61 seconds (3:20/k pace). Steady running with Murray and Darryl Hill. Barefoot. Still tired.
Fri
8 Dec
22.5 6.00pm. Long run Gilmore track to Macarthur and Bugden Ave, Erindale, Monash and back in 2:03:42 (5:30/km).
Sat
9 Dec
5 4.00pm. Race: Interclub. 3000m in 11:32 (3:51/km). Steady, but tired! Helping Jim T move house in the morning.
Sun
10 Dec
12.3 From the Calwell Track, Gilmore track plus railway out/back in 65:06 (5:18/km). Running freely most of the way.
Week 50 87k - Racing tired this week. Weight 73.5kg.
Mon
11 Dec
8.1 Brian's run (up) in 45:06 (5:36/km), easy at first then steady paced. Tired!
Tue
12 Dec
11.1 6.00pm. Race: Parliament House Relays - ran leg 9 for SCT A-Grade! 1.7k in 6:34. Also Brian's run from home later at 5:40 ks. OK for no warm-up and feeling tired.
Wed
13 Dec
12.6 Warm-up around Woden Cemetery at 6:18/k then BBQ Stakes Christmas Relays, leg one in a team with Doug Fry at 4:20/k plus jog home - 36:20 total for 6k.
Thu
14 Dec
nil Rest day. Tired!
Fri
15 Dec
22.8 Out/back Gilmore track, Macarthur, Fadden Hills in 2:03:20 (5:24/km). Hot. Steady pace, feeling OK.
Sat
16 Dec
nil Travel to Cambewarra and Culburra for Christmas with the family.
Sun
17 Dec
8.1 From Dad's at Culburra to the beach then a long run on the sand at low tide - nice and flat in 46:48 (5:48/km). Felt better as the run went on. Humid!
Week 51 62k - Mostly easy running this week. Weight 73.5kg.
Mon
18 Dec
12.7 Theodore fire trail then a lap of Mt Tuggers in 66:48 (5:18/km). Lower outside right shin sore. Steady pace finishing in the rain.
Tue
19 Dec
4.3 Race: Queanbeyan vrs SCT challenge at the AIS track, Bruce. Ran the 800m just ahead of Courtney in 2:48.0. Jogged many laps.
Wed
20 Dec
nil Rest day. Lower outside right shin sore. Did some house cleaning instead of running.
Thu
21 Dec
nil Christmas party at Jen's.
Fri
22 Dec
nil Visiting Mike (heart attack yesterday) in Canberra Hospital with Teresa and Phil.
Sat
23 Dec
nil Packing for the drive to Erowal Bay for Christmas.
Sun
24 Dec
nil Erowal Bay - Chicken run bush walk, Blenheim, Hyams and Caves Beaches.
Week 52 17k - Not a good week! Weight 73.5kg. 257km last 4 weeks.


DateKms Comments
Mon
25 Dec
6.5 Erowal Bay from 112 Naval Pde to 'white' beach, some through bush tracks in 31:20 (4:48/km). Shins OK.
Tue
26 Dec
10 Out/back Gilmore tunnel in 51:12 (5:06/km). Some alergy breathing problems but otherwise OK.
Wed
27 Dec
nil Rest day. Visiting Peter Wall for coffee at Woden. Afternoon tea with Tim, Dorothy, Lorna, Don, Sarah and Laura.
Thu
28 Dec
11 Track, Calwell. After training, loop around Mt Tugg including 1k split on fire trail in 4:55. Good pace. Felt OK except for congestion. 56:06 (5:06/km).
Fri
29 Dec
17.1 Out/back Gilmore track to railway in 90:42 (5:18/km). Felt OK - lower right shin bearable. Must be careful.
Sat
30 Dec
nil Rest day. Visited Joy and Mal to see Charlie's Angels on the big screen.
Sun
31 Dec
11 Last run of the year. Vets pack run Mt Stromlo steady pace, chatting with Bryan Thomas in 59:36 (5:24/km).
Week 53 55k - Easy week to finish the year. Weight 73.5kg.


The End - 3,544 km (66.9k per week for 53 weeks)