Ewen's Running Diary - 2001

Another running diary from a marsupial that Eats, Shoots & Leaves

This page is my running diary from 2001, the year I turned 44. It was a mixed year of running. There were many days when I didn't run (92 in all), mainly due to working long hours on the chain gang. I ran 3,111 km - an average of just under 60 km per week.

My best races results during 2001 were: 800m - 2:37.2; 1500m - 5:11.6; 3000m - 11:21.0; 5000m - 20:06.1; 10,000m - 40:39.0; 10k road - 41:08; Half Marathon - 94:51; City to Surf 14k - 61:07.

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


DateKms Comments
Mon
1 Jan
20.4 From Regatta Pt - Central and West Basin Lake Burley Griffin in 1:44:00 (5:06/km). Ran strongly for a fast time. Last 5km of Sri Chinmoy course in 25:13. Hot.
Tue
2 Jan
8 Race: Interclub - 1500m in 5:25.1. Pacing Courtney to a PB. Easy - felt like I could have run 5:10 -15. Also, 2000m Steeple in 8:35 (easy pace). 4.5k of warm-up/down in bush behind stadium.
Wed
3 Jan
nil Rest day. Tired from a late day at work.
Thu
4 Jan
7 Race: Vets' Track - 3000m in 11:21.0 (3:47/km). Good race with Jim White and Frank Kresse. Fair run. Splits: 3:42, 3:47, 3:52. Also, 4k warm-up with Jim in 21:00 (5:15/km).
Fri
5 Jan
13 6pm. Gilmore Tunnel to Railway (out/back turning right to a high point near the railway) in 70:40 (5:26/km). Stiff and sore right shin at first, but ran freely later in the run. Not bad.
Sat
6 Jan
13 Gilmore Tunnel to Railway in 72:20 (5:34/km). Same run as yesterday, but easier pace. Not feeling that fresh. Tired. Lacking iron in the diet?
Sun
7 Jan
12.2 9am. Vets' Pack Run. Out and back to part way up Mount Stromlo. Ran first half strongly with Col Bridge. Second half slower, as I was feeling very tired! 64:48 (5:19/km).
Week 01 73k - Weight 74.0kg.
Mon
8 Jan
nil A rest day. 2 hours overtime then slept until 6.45pm. Tired.
Tue
9 Jan
8 Brian's Run (anti-clockwise using Theodore fire trail - more down than up) in 46:30 (5:49/km). Felt terrible. Not smooth. No energy, plus sore right plantar and shin.
Wed
10 Jan
11.9 Theodore fire trail, then around Mount Tuggeranong via Conder fire trail (not that hilly) in 60:48 (5:07/km). Included a 4:49 measured km on the cross country club course. OK run.
Thu
11 Jan
12 Race: Vets' Track - 3000m Steeplechase in 13:11 (4:24/km). Hard effort, ahead of Al Williams, but felt tired! Also did the 2km race-walk in 10:22, and 5-lap spiral handicap in 8:20. Long warm-ups.
Fri
12 Jan
nil Rest day. Right shin sore. Tired. Need a day off.
Sat
13 Jan
21.2 Ran around the back of Bonython hill, followed by a lap of Lake Tuggeranong in 1:56:40 (5:30/km). A measured 4km on the bike path in 19:23 (4:51/km). Right shin sore last 4km, so eased off.
Sun
14 Jan
8 Track, Calwell. Ran 8km on the track (20 laps), as 6k + 2k in 39:20 (4:55/km). A rest after 6k. Brooks Mk 1 shoes. HOT! Ran at a steady pace and the shin was OK.
Week 02 61k 
Mon
15 Jan
13 Gilmore Tunnel to Railway in 73:00 (5:37/km). Very slow and easy so as to give the shin a much needed rest.
Tue
16 Jan
11 Race: Interclub. 5000m in 20:06.1 (4:01/km). Ran at a steady pace as the shin was sore - 11:59 through 3k. Also ran a 3000m straight afterwards in 12:59. Shin OK later. 3k warm-up.
Wed
17 Jan
13 Gilmore Tunnel to Railway in 70:48 (5:27/km). Pushed a little harder than usual - especially in the middle stages. Felt good - no problems.
Thu
18 Jan
nil Rest day. Didn't feel like running after supervising the kids with their training at Calwell. Fell asleep in front of the TV that evening - must be tired!
Fri
19 Jan
16.8 Gilmore to Railway plus extra out and back south next to railway. 90:54 (5:25/km). Started strongly. Tired towards the finish. Need more sleep! Injuries OK.
Sat
20 Jan
5 Track, Calwell. 2 sets of 5 x 300m. 1:30 walking recoveries and a 9 minute break between sets.
58.1, 58.3, 57.1, 57.8, 58.9 --- 58.5, 57.8, 57.2, 59.9, 57.9.
Sun
21 Jan
19.2 Race: 'Tour de Mountain'. Mawson, Isaacs Ridge, Mount Taylor. 2:04:54 (6:30/km). Very tight legs early. No warm up. Ran easy from the back. Stopped 5 mins to help Caroline Menzel who'd fallen.
Week 03 73k 
Mon
22 Jan
17.3 Through Gordon to Bonython, back of Bonyton hill, then to Lake Tuggeranong College in 1:40:20 (5:48/km). Very easy - shin OK with this. Saw Jim Tucker. Tired!
Tue
23 Jan
6.2 Race: Interclub. 1500m in 5:21.5. Hot - 38 degrees! Did it tough. Finished just behind Justine Shepherd. Warm-up and warm-down for a total of 4.7k @ 5:32/km.
Wed
24 Jan
13 Gilmore Tunnel to Railway in 69:30 (5:21/km). Ran hard, as trying to beat threatening electrical storms home. OK but tired last 15 minutes.
Thu
25 Jan
11 Race: Australia Day Carnival at the AIS track. 3000m in 11:40 (3:53/km). Ran hard, but felt tired. Also, 4k Fun Run as a warm-up in 19:39 (4:55/km). 2km race-walk in 10:24.
Fri
26 Jan
13 Gilmore Tunnel to Railway in 69:42 (5:22/km). New Polar HR monitor. Surprised at the low HR. Ran "hard". AHR 137, MHR 148. A low of 130 on downhills. Mostly 135-9.
Sat
27 Jan
15.7 6.30pm. Ran from Jennifer's in O'Connor, through the ANU, then by Lake Burley Griffin to Regatta Point and back. 94:25 (6:01/km). Easy slow run. Nice cooling breeze. Right shin a little sore.
Sun
28 Jan
9.1 Vets' Handicap at Molonglo Reach. Steady pace. 1km warm-up, 6km at 4:33/km, 2km warm-down. Had planned to run in the afternoon, but didn't as the legs and shin were sore.
Week 04 85k - 292km last 4 weeks. Weight 73.5kg.


DateKms Comments
Mon
29 Jan
10.6 Easy clockwise run around Mt Tuggeranong in 60:30 (5:42/km). AHR 128, MHR 144. Felt tired. Saw Dominique out running (she ran a 4:56 1500m race on the weekend)! [RS 729]
Tue
30 Jan
6 Race: Interclub. 800m race (slowest heat) in 2:38.8. Fast start, 400 splits of 75/84. Very disappointed. Also, 1500m race-walk in 7:52 (bad right shin pain after 2 laps, slowed). 3km warm-up in 16:00.
Wed
31 Jan
10 Track, Calwell. Long warm-up run. 2 sets of 5 x 200m, 2 mins recovery, 7 mins between sets.
34.9, 38.7, 36.0, 36.1, 36.3 --- 36.6, 36.1, 36.0, 36.7, 36.6. MHR 157.
Thu
1 Feb
18 6.30pm. From Weston Park railway with Jennifer - out to the Aquarium, then followed some of the single-track trails in Stromlo Forest. 1:45:00 (5:50/km). She suggested Ottford to Bundeena as a run.
Fri
2 Feb
13 Gilmore Tunnel to Railway in 75:48 (5:50/km). AHR 126, MHR 134. 'Easy' recovery run but felt VERY tired! Slow. Need more sleep!
Sat
3 Feb
7.6 Pine Island - Bonython in 42:12 (5:33/km). Ran with Jim White on his new Handicap Course - from Pine Island Rd around Bonython Hill and return. Hot! Ran slowly.
Sun
4 Feb
13 Gilmore Tunnel to Railway in 68:01 (5:14/km). AHR 140. Ran hard, racing a storm home. Brooks Mk1 shoes.
Week 05 78k - Weight 74.0kg.
Mon
5 Feb
12 Gilmore Tunnel to Railway, turning early at the water tank. 64:48 (5:24/km). Didn't feel too bad but wanted easy run in view of tomorrow's race.
Tue
6 Feb
6 Race: Interclub. 1500m in 5:15.2. Didn't get a good start, then struggled last 2 laps. Not fit for racing. 3k warm-up in 18:00. Also, 1.40m High Jump. 1500m race-walk easy in a little over 8 minutes.
Wed
7 Feb
12 Track, Calwell. Long warm-up and warm-down. 4 x 500m 'flat out', with 2:30 walking recoveries. 1:43, 1:45, 1:47, 1:48. MHR 160. Need more of this type of training!
Thu
8 Feb
12 East Basin Wetlands with Jennifer from Regatta Point in 69:40 (5:48/km). Around East Basin then Central Basin of Lake Burley Griffin. Cut run short as Jen wasn't feeling well.
Fri
9 Feb
6 Theodore 'Steps Run' (up direction) in 32:40 (5:27/km). Brooks Mk1 shoes. Legs felt good and loose. Included 5:17 for a marked km on the fire trail.
Sat
10 Feb
24 Long run from Garran with Garry Hosking's group in 2:18:00 (5:45/km). With Garry, Jillian & Michael. Out/back around Red Hill, then around Woden Track. Felt good except for last 10 minutes.
Sun
11 Feb
nil A rest day from running. Working on Tuggie Athlete magazine.
Week 06 72k - Weight 74.0kg.
Mon
12 Feb
13 Gilmore Tunnel to Railway in 67:20 (5:11/km). Ran hard after warming up for the first 2k. A PB for this course. Felt OK. AHR 142, MHR 149. [RS 735]
Tue
13 Feb
8 Race: Interclub. 3000m in 11:31.3 (3:50/km). Faded - first 200m in 40 secs, 3:35 at 1km. MHR 164 in last km. Also ran 800m 'F' grade in 2:37.2, placing 3rd (steady pace). 3k warm-up in 17:30.
Wed
14 Feb
nil A rest day from running. Working on Tuggie Athlete magazine.
Thu
15 Feb
10.5 Race: Vets' Track - 1500m in 5:11.6. Ran in 'B' grade, had a good race with Neil Boden. Didn't feel great! Also, 1500m race-walk in 7:32 and 6-lap spiral handicap easy. 5km of warm-up and warm-down.
Fri
16 Feb
21 From Regatta Point with Jennifer - first 38 mins. Jen wasn't feeling well, so she cut run short. I then ran east and central basin LBG alone, plus extra to make 21k in 2:01:40 (5:48/km).
Sat
17 Feb
6.5 Easy run on the Theodore fire trails for 36:38 (5:38/km). Later, saw Crouching Tiger, Hidden Dragon with Mal, Joy and Jen. Also, bought a new Hitachi 17" monitor for the computer.
Sun
18 Feb
15.4 Race: Rob Roy mountain run. Ran to race from home; 10k race in 63 minutes and ran home. 92:40 total (6:01/km). Not too bad. Worked as an official on Canberra GP High Jump in the afternoon.
Week 07 74k - Weight 73.5kg.
Mon
19 Feb
6 Theodore 'Steps Run' (up direction) in 32:00 (5:20/km). Felt OK and pushed the pace in parts.
Tue
20 Feb
11 Race: CCC Summer Series - Weston Park 5k in 20:53 (4:11/km). Didn't feel good. AHR 159, MHR 166. Splits: 9:57/10:56. Short warm-up, long warm-down. [RS 664]
Wed
21 Feb
15.8 Gilmore Tunnel to Railway plus extra out/back past Melrose Station in 84:12 (5:20/km). AHR 134, MHR 146.
Thu
22 Feb
9.7 Ran from Calwell Track with Jennifer - started late as she got lost on the drive from far north Canberra. Easy around Mt Tuggeranong, then back on Theodore fire trail in 55:50 (5:45/km). Felt OK.
Fri
23 Feb
nil Rest day. A late finish at work. Dinner with Jim Tucker at La Pochetta in Tuggeranong Town Centre.
Sat
24 Feb
16 Gilmore Tunnel to Railway plus extra distance in 83:54 (5:15/km). Started out hard (10 mins to the hwy). Slowed, but still a solid run. HOT! Ran without a shirt.
Sun
25 Feb
11 After easy training (drills) with Mike's Calwell group, ran out/back to Macarthur in 60:12 (5:28/km). Ran steadily. Felt OK. No long run this week so not sure about running the Canberra Marathon.
Week 08 69k - 293km last 4 weeks.


DateKms Comments
Mon
26 Feb
8.2 Theodore fire trails easy in 43:06 (5:15/km). Bumped into Kim Sainsbury. Ran quite strongly with good style. Felt good in spite of a late day at work.
Tue
27 Feb
nil Rest day. Didn't run because of thunderstorms after helping with the group training at Calwell. Feeling tired.
Wed
28 Feb
13 Gilmore Tunnel to Railway in 67:30 (5:12/km). Ran strongly, especially in the middle stages. Felt good. I think the fastest time for this course.
Thu
1 Mar
13.4 With Jennifer from New Parliament House. Ran up to Red Hill, around to Hindmarsh Drive, then to Red Hill lookout, back to PH in 79:12 (5:55/km). Some walking. Sore right shin.
Fri
2 Mar
16.1 Towards Gilmore plus extra distance on trails beside the railway in 85:30 (5:19/km). Ran steadily and felt good. No problems. Shin felt OK.
Sat
3 Mar
9.5 Race: ACT 5000m Championships. 16th place in 20:07.0 (4:01/km). Splits: 3.52, 3.57, 4.05, 4.11, 4.02. Not too bad. AHR 159. Warm-up for 4km through bush behind stadium. 500m warm-down. [RS 640]
Sun
4 Mar
26 From Garry Hosking's house with Garry, Michael, Jessamy, Jillian. Easy run to Curtin horse paddocks, then Dunrossil Drive in 2:32:20 (5:52/km). Good long run! Running the marathon is possible!
Week 09 86k
Mon
5 Mar
nil Rest day. Worked late at Manuka, and finished too late/tired to run.
Tue
6 Mar
17.6 Race: CCC Summer Series - Eddison Park 5.1k. 37th in 22:13 (4:21/km). Ran well, finishing ahead of Jim White and Charlie Modrak. Long warm-up, 8.5k in 47:00. Long warm-down, 2k to Mawson and back.
Wed
7 Mar
6.2 Theodore trails - very easy run in 35:20 (5:42/km). Caught up to Adam and Carol Robinson for a chat.
Thu
8 Mar
12 Race: Vets' 10,000m Championships in 40:39.0 (4:04/km). Good race. Felt good! Splits: 20:05/20:34. Fitness is improving. Slow 2k warm-up run in 10:45.
Fri
9 Mar
nil Rest Late day at work and sore right side lower leg (shin).
Sat
10 Mar
13.5

5.5
Morning - With Jennifer from Old Parliament House around Central and East Basins LBG in 78:40 (5:50/km). Felt good. After, breakfast of pancakes and watched hot air balloons launching.
Evening - Race: 5000m race-walk at the ACT T&F Championships in 27:29.70 (5:30/km). Second place! Silver medal. Felt good. 500m slow jog warm-up.
Sun
11 Mar
25.4

3
Morning - Race: Weston Creek Half Marathon in 1:44:47 (4:58/km). Ran the first 8k easy with Garry Hosking, then slowed down. Long warm-down run.
Afternoon - Race: 3000m Steeplechase at the ACT T&F Championships in 14:15 (4:45/km). 2nd ACT runner, so a silver medal! Very tired - had to run slowly.
Week 10 83k - 10,000m race was good.
Mon
12 Mar
nil Rest. Monday Holiday - Travelled to Sydney with Teresa for SCT uniforms.
Tue
13 Mar
nil Rest day - late finish at work.
Wed
14 Mar
nil Rest day - late finish at work. Tired.
Thu
15 Mar
11 6.30pm. With Jennifer from Chapman - along Cooleman Ridge, out and back to North Kambah in 65:54 (6:00/km). Good run, no problems.
Fri
16 Mar
nil Rest day - packing for Sydney trip with Mal, Joy, Phil & Jenny. Staying at Hyde Park Plaza. Sydney Harbour Bridge Climb and Ocean Extreme.
Sat
17 Mar
6.3 Through Hyde Park and the Domain, Sydney Harbour to Opera House, back via Botanical gardens in 30:40 (4:52/km). Hot, but felt OK. Bridge Climb at 6pm. Great evening.
Sun
18 Mar
14.9 Before breakfast - ran down to the Quay, over the coathanger to the North Sydney marathon start in 77:30 (5:12/km). Felt good although tired. 11am - OceanExtreme.com.au - Fantastic!
Week 11 32k
Mon
19 Mar
nil Rest. Sydney shopping day! Had lunch in the food court at Grace Bros. Picked up a new vacuum cleaner. Left for the drive back to Canberra at 3pm.
Tue
20 Mar
18 Race: CCC Summer Series, Stage 88 5k in 23:59 (4:48/km). Ran easily as I was feeling very tired. 13k warm-up at 5:30/km, the last 30 minutes with Garry.
Wed
21 Mar
nil Rest day - late finish at work. Tired.
Thu
22 Mar
12 6.30pm. From Chapman - Cooleman Ridge again with Jennifer, this time trying the trails on the western side of the hill. 71:00 (5:55/km). OK, but hilly.
Fri
23 Mar
nil Rest. Club work for SCT, compiling Tuggie Athlete. Later, Met Jim Tucker at the Hyperdome for a meal and coffee. Saw Angela H while we were there.
Sat
24 Mar
34 From Hughes with Garry Hosking. Longest run ever (by time)! Ran out and back Isaacs Ridge (with Garry & Jessamy) then to Dunrossil Drive in 3:21:12 (5:55/km). Felt good!
Sun
25 Mar
nil Rest day - finishing off Tuggie Athlete.
Week 12 64k - Good long run. 265km last 4 weeks.


DateKms Comments
Mon
26 Mar
nil Rest day - late finish at work. Tired.
Tue
27 Mar
10.5 Race: CCC Summer Series, Black Mtn 5k in 21:50 (4:22/km). Easy first lap, then 4:05 ks, then eased off as not recovered from Saturday's long run. 5.5k warm-up, some with Garry.
Wed
28 Mar
15.5 Oakey Hill from Lyons with Jennifer, then Curtin horse trails, back past shops on BBQ stakes course in 91:24 (5:54/km). Good run.
Thu
29 Mar
nil Rest day - late finish at work. Dropped in at Calwell on the way home.
Fri
20 Mar
nil Rest day - late finish at work. House cleaning.
Sat
31 Mar
11.6 Theodore fire trail, then out past Gilmore tunnel and back in 62:24 (5:23/km). Didn't feel smooth in the early stages but OK later on.
Sun
1 Apr
nil Rest day - helped at the Women and Girls' Fun Run. Went with Graeme & kids to Questacon; Art Gallery. Helped later in the afternoon at Calwell.
Week 13 38k
Mon
2 Apr
nil Rest day - late finish at work. Tired.
Tue
3 Apr
9.3 Easy out and back on dirt track towards Gilmore from home before helping at Calwell. 49:30 (5:19/km). Tired.
Wed
4 Apr
10 From Garran with Jennifer - out and back on trail towards Isaacs Ridge in 59:06 (5:55/km). Jen not feeling well, so we cut the planned run short.
Thu
5 Apr
2.1 Easy warm-up with the kids for 12 minutes before training at Calwell. Very easy. Felt OK.
Fri
6 Apr
9.7 Out and back on the track towards Gilmore tunnel in 51:00 (5:15/km). Legs felt great! Hard to run slow enough!
Sat
7 Apr
nil Rest day. Picked up George Lisson from Canberra Railway Station and gave him a lift to the Park Royal. Bought a new Victa lawn mower.
Sun
8 Apr
42.2 Race: Canberra Marathon. 383rd in 3:54:23 (5:33/km). Ran with Garry & Jim. After Jim dropped off (4:07), ran to the finish with Garry. Felt good up to 30km at 5:20/km, then it gradually got harder. Very hard from 35km - slowed to a jog. 5km Splits: 27:14, 26:16, 26:51, 26:43, 27:01, 27:45, 28:49, 30:45, 12:59 (last 2.195k).
Week 14 62k - Marathon OK considering the lack of mileage and long runs.
Mon
9 Apr
nil Rest day - late finish at work. Felt amazingly good for the day after a marathon!
Tue
10 Apr
nil Rest. Could have run but helped out with the group at Calwell training.
Wed
11 Apr
nil Rest day - late finish at work. Legs feel great except for slightly stiff left knee.
Thu
12 Apr
8.7 Calwell track. Out and back with Luke, Dom, Kate & Sherry. Ran up through pine forest at a good pace. 46:48 (5:23/km). Lacking energy!
Fri
13 Apr
9.5 Gilmore Tunnel out/back in 50:07 (5:17/km). Not much energy at all. Not recovered from the marathon!
Sat
14 Apr
9.5 Race: CCC - Lake Tuggeranong. 3k race 'steady pace' as a warm-up in 13:09 (4:23/km). 6.5k race again 'steady' with Jim White in 28:41 (4:25/km). No energy! Very difficult!
Sun
15 Apr
13 From Calwell training. Ran with Luke and Jonathan across railway and up a big hill into NSW. Good strong pace. 68:30 (5:16/km). Felt better but need some easy runs.
Week 15 41k - Weight 74.0kg.
Mon
16 Apr
9.8 A steady through new part of Banks and around Mount Tuggeranong in 53:20 (5:27/km). Beautiful day!
Tue
17 Apr
nil Rest day - late finish at work. Finished 6pm - too tired to run.
Wed
18 Apr
8 Run on the fire trails around Theodore in 42:40 (5:20/km). Strong pace at times but still not great. Especially weak on uphills.
Thu
19 Apr
4.1 From Calwell training with Jonathan, Chris, Kate & Dominique. Out and back towards Lanyon in 22:00 (5:22/km). Had to return early as Dom was sick.
Fri
20 Apr
16 From Regatta Point with Jennifer around Black Mtn Peninsula - also Museum of Aus to Yarramundi Reach. 93:00 (5:49/km). Felt good.
Sat
21 Apr
10.6 Race: CCC - Rani Road 3.4k in 15:13 (4:29/km). 3rd place! Best place in a CCC race. Ran strongly and felt OK. Also long race - 5.2k in 22:50 (4:23/km). Not too bad. Raining, so a short (6 min) warm-up.
Sun
22 Apr
2.6 Calwell training. Very short warm-up and 10 x short hills. Should have run earlier in the day!
Week 16 51k - 192km last 4 weeks.


DateKms Comments
Mon
23 Apr
13 Gilmore Tunnel to Railway in 68:24 (5:16/km). Ran strongly in the middle stages. Felt good. Cooler weather. Need to train an hour per day!
Tue
24 Apr
nil Helping at Calwell. Didn't run. I should run earlier or later.
Wed
25 Apr
10.2 Race: CCC - Anzac Relays. Ran my 3.7k last leg in 14:35 (3:56/km). Pushed hard. Faster than last year. Not too bad as wearing training shoes. Warm-up and down for 6.5k including 30 minutes with Geoff Monro after.
Thu
26 Apr
15.5 East Basin from Ferry Terminal with Jennifer. Ran a lap of East Basin plus extra distance back to her building at the ANU in 90:24 (5:50/km).
Fri
27 Apr
12 Lane Cove Park. Other side of river with George, then 10k strongly after 3km with Malcolm, George and Alan. Felt pretty good. 64:20 (5:22/km).
Sat
28 Apr
nil Rest day. A family day in Sydney for Mum and Jane's birthday. Yum Cha at Chinatown. Also visited the Surry Hills markets, Circular Quay and the Rocks.
Sun
29 Apr
24.5 Striders' STaR run - Morrison Park in 2:02:30 (5:00/km). Ran strongly first 16km with George and Warwick Selby at 4:40 kms. Good but tired last 5k.
Week 17 75k 
Mon
30 Apr
nil Rest day - late finish at work.
Tue
1 May
9 From Calwell Oval. Ran with the kids up to the Cooma Railway through forest on mountain bike trails in 49:30 (5:30/km). Didn't feel too bad.
Wed
2 May
nil Rest day - late finish at work. I should have gone out for a 30 minute jog in the dark.
Thu
3 May
nil Track, Calwell. Nobody running long today, so I helped out supervising drills.
Fri
4 May
15.5 East Basin from Ferry Terminal with Jennifer in 88:12 (5:41/km). Same run as last Thursday. Quite a good steady 'marathon paced' run. Lovely sunset.
Sat
5 May
9.2 Race: CCC - Dunrossil Drive 4.1k in 16:49 (4:06/km). Steady start, then passing people. Splits: 8:16/8:33. Good race with Ian Leves and Geoff Moore. OK. 5k warm-up in 28:00 - easy running to check the course.
Sun
6 May
19.5 AM - Jogalong Family day. Ran from Group 45 at a steady pace - 6km in 28:48 (4:48/km).
PM - Mulligan's Flat Recreation Area with Jennifer (Gungahlin) - 13.5k in 79:30 (5:53/km). Easy run skirting the outer trails of Mulligan's Flat. Cold!
Week 18 53k 
Mon
7 May
8 Speedygeese. Geoff Moore's hill session at Parliament House. Warm-up and tried some hill repeats. Ran for 44:48 (5:36/km). Nothing too hard. My first session with the Speedygeese!
Tue
8 May
7.2 Calwell. With Matty and Sherry. Ran up through pines on mountain bike trails to Railway. 39:45 (5:31/km). Felt OK. Some surges on hills.
Wed
9 May
nil Rest. Very tired! Not getting enough sleep!
Thu
10 May
11.6 Track, Calwell. With Jonathan, Chris, Kate, Sherry & Michelle. Up to Electricity Box then south through bush to new suburb - 63:30 (5:28/km), including a 4:03 km on the fire trail.
Fri
11 May
11.5 Gilmore track. Out and back at a steady pace - 62:00 (5:23/km). No problems but should be doing more.
Sat
12 May
1.5 Fadden Pines Schools' Cross Country. Ran the 'Parent's Race', 1.2k in 4:41 (3:55/km). Steady, starting easy. 3rd place. 1.2km in 4:41. Computer buying day with Ole Anderson!
Sun
13 May
9 Track, Calwell. 11 x 300m with a 45 second recovery jog - 72.2, 74.5, 71.3, 68.3, 66.9, 65.9, 67.4, 64.4, 66.1, 68.6, 67.4. Incl warm-up/down, a total of 9k in 47:00 (5:13/km).
Week 19 49k 
Mon
14 May
10.5 Speedygeese. Parliament House - 4 x 1km loop with uphills at race pace. 2 laps of Parliament House for warm-up, 1 for warm-down. 56:30 (5:23/km).
Tue
15 May
12.5 Track, Calwell. With Chris, Luke and Jonathan up through pines to summit of NSW hill - some easy surges on the steeper hills. 69:00 (5:31/km). Tired.
Wed
16 May
9.2 From Farrer with Jennifer. Around ridge trails and down through Mawson playing fields, back up through suburbs. 52:54 (5:45/km). Felt OK. Very cold.
Thu
17 May
7 Track, Calwell. 5 x 1000m with Karen. 2min 20sec walking recoveries - 4.27, 4.14, 4.18, 4.22, 3.56. Felt OK although tired! 36:00 (5:09/km).
Fri
18 May
nil Rest. Decided not to run. Feeling tired from lack of sleep.
Sat
19 May
nil Rest day prior to the Half Marathon. Also a movie day with Mal, Joy, Jim & Jen - Miss Congeniality.
Sun
20 May
23 Race: Canberra Half Marathon. 87th in 94:51 (4:30/km). I think my fastest time for a few years? Just ahead of Jim White. Started a bit too fast. Nike Air-Span Triax. Also tired from 'snowboarding' on Mal's Playstation until late last night. 5k splits: 21.26, 22.17, 22.56, 23.15.
Week 20 62k - 239km last 4 weeks.


DateKms Comments
Mon
21 May
nil Rest. Could possibly have squeezed in a run, but getting ready for the SCT AGM.
Tue
22 May
nil Track, Calwell. Supervising the group with their intervals. Mike had to leave early.
Wed
23 May
11 From Black Mountain Peninsula with Jennifer - around Black Mtn on trails and back through the CSIRO in 62:30 (5:41/km). Felt OK.
Thu
24 May
nil Track, Calwell. Helped out with the group and didn't run.
Fri
25 May
nil Not enough time to run. Getting ready for dinner at Jennifer's and also for directing my race tomorrow.
Sat
26 May
5 Walk/jog around the Mt Tuggeranong CC course with the measuring wheel in 30:00 (6:00/km).
Sun
27 May
24 AM. Vets' Handicap. My 50th Handicap Run! Did the 7.5km course hard-ish, but not feeling great in 35:06 (4:41/km). Longish 5k warm-down run.
PM. From Calwell oval - Long 11.5k easy run with group in 60:52 (5:18/km). Good double day's training.
Week 21 40k 
Mon
28 May
8.2 Theodore trails. Steady run in 44:20 (5:24/km). Should have run further!
Tue
29 May
nil Track, Calwell. Helping with the kids' training.
Wed
30 May
12 Fadden Hills with Jennifer. Ran from Ebsworth Place in Macarthur - around to Fadden Hills then through Gowrie and Fadden Pines in 68:00 (5:40/km). Good run. Cold.
Thu
31 May
nil Track, Calwell. Helping with the kids' training.
Fri
1 Jun
nil Didn't get time to run after work. Shopping for Erin Sutcliffe's 18th birthday present.
Sat
2 Jun
12.6 Race: CCC - North Lyneham 6.2k in 26:59 (4:21/km). Ran hard - racing Jim and Geoff Moore. About 40 seconds slower than last year. Splits: 13:13/13:46. 6.2k warm-up in 34:30 with Geoff Moore & Kevin Chamberlain.
Sun
3 Jun
nil Track, Calwell. Helping with the kids' training.
Week 22 33k 
Mon
4 Jun
9 Speedygeese. Parliament House - long intervals in front of Parliament House. About 8 x 120m sprints. Then jogging. 48:50 (5:26/km). Felt good.
Tue
5 Jun
5.2 Track, Calwell. Warm up for training plus 10 x hills. Tired again!
Wed
6 Jun
nil Rest. Should have run but lacking motivation. Cold.
Thu
7 Jun
nil Rest day - late finish at work. Need to get ready for City to Surf!
Fri
8 Jun
11.5 From Kambah Pool. Last run with Jennifer before her round-world trip to Seoul, Japan, Kona & France. From Murrumbidgee Country Club to Kambah Pool then out/back on bush track. 66:40 (5:48/km). Nice run!
Sat
9 Jun
14 Race: CCC - ACT Cross Country Championships 12k at Weston Park. Placed 51st in 51:07 (4:16/km). Behind Jimmy. Faded - losing fitness. Lap splits: 16.06, 17.19, 17.43.
Sun
10 Jun
8 Track, Calwell. With Kelly Roberts - 2 x 1000m and 2 x 500m. 4.06, 4.08, 2.00, 2.00. Felt OK although lacking speed. Ran for 40:00 minutes (5:00/km).
Week 23 48k 
Mon
11 Jun
18 Farrer and Isaacs Ridge. 11am - with Jim White from his home up to Farrer Ridge then to Isaacs Ridge in 1:41:52 (5:40/km). Ran with Shaun McCabe, then back to Jim's. Very easy. Felt good.
Tue
12 Jun
nil Rest day - late finish at work. Not enough time to run.
Wed
13 Jun
nil Working on next Tuggie Athlete magazine.
Thu
14 Jun
nil Rest day - late finish at work.
Fri
15 Jun
nil Rest day - late finish at work.
Sat
16 Jun
17.8 Race: CCC - O'Connor Ridge. 5k - 34th in 23:03 (4:37/km). Splits: 10.59/12.05. Slowed second half and finished with Jessamy. 6.9k warm-up in 50:00. 2.5k race easy in 11:55 and 19 minutes warm-down with Geoff Moore.
Sun
17 Jun
2 Track, Calwell. Short warm-up and 10 x short hills.
Week 24 38k - Training not that great. Low mileage. 159km last 4 weeks.


DateKms Comments
Mon
18 Jun
10.3 Speedygeese. Parliament House - 8 x steep hills. Ran hard with good style and managed to keep up with Kevin Chamberlain (ACT 1500m M50/55 record holder). 56:54 total (5:31/km).
Tue
19 Jun
nil Finishing Tuggie Athlete and taking it to printers.
Wed
20 Jun
nil Rest day - late finish at work.
Thu
21 Jun
nil Rest day - late finish at work.
Fri
22 Jun
nil Rest day - late finish at work.
Sat
23 Jun
18 Race: CCC - Pennington 16k at Weston Park, 46th in 76:08 (4:45/km). Half-way in 36:20, so a big fade. Indication of lost fitness. Sore feet. Well behind Jim White (73:43).
Sun
24 Jun
3.4 Track, Calwell. Warm-up for training and then ran some easy hills.
Week 25 32k 
Mon
25 Jun
9.1 Speedygeese. Parliament House - lower hills, but just ran steadily as heels sore. Also legs still sore from Saturday's race. 52:00 (5:43/km).
Tue
26 Jun
1.6 Track, Calwell. Warmed up for training and then helped supervising the kids with drills and intervals.
Wed
27 Jun
9.2 Track, Calwell. Ran to and from track. 13 x 300m with 1 minute jog/walk recoveries - 69, 68, 66, 67, 68, 66, 68, 68, 67, 68, 69, 67, 69. Total of 55:00 (5:59/km).
Thu
28 Jun
4.6 Track, Calwell. Warm up for training, plus some easy hills and jogging around.
Fri
29 Jun
nil Didn't run. Met Jim Tucker at the Hyperdome for coffee and a meal.
Sat
30 Jun
10.3 Race: CCC - Duffy Pines 4.5k - 18th in 19:47 (4:24/km). Ran hard but didn't feel that great. Well behind Jim. Have definitely lost fitness. 5.8k warm-up/down including watching the long race. Beaut day!
Sun
1 Jul
nil Rest day.
Week 26 35k 
Mon
2 Jul
9.4 Speedygeese. Parliament House - Ran steep hills with Maryann Busteed - she told me about Amanda Carey's cancer. A very down day.
Tue
3 Jul
4.8 Track, Calwell. Long warm-up for training in 27:20 (5:42/km). Supervised the group as Mike was crook.
Wed
4 Jul
nil Rest day - late finish at work.
Thu
5 Jul
7.5 Track, Calwell. Long run with Kate and Courtney - through pipe, up mtn bike tracks to railway. 42:12 (5:38/km). Felt OK but I need longer runs.
Fri
6 Jul
nil A miserable day! Very cold and wet. 5 degrees maximum.
Sat
7 Jul
8.5 Race: CCC - Black Mountain Peninsula 5k - 44th in 21:12 (4:14/km). Fair run. Raced much of the way with Kelly and Charlie Modrak. 3.5k warm-up/downs with Kelly and Gordon easy.
Sun
8 Jul
17.2 11.30am. From Regatta Point with Jennifer (back from her trip). Out/back to Boathouse, easy pace - 8.5k in 48:20 (5:41/km). Good run!
4pm. Track, Calwell. To Electricity Box and back with group, then long hill intervals as track was too wet. About 5 x 560m in 2 minutes 40 secs. Total 8.7k in 48:00 (5:31/km).
Week 27 47k 
Mon
9 Jul
nil Rest day - late finish at work.
Tue
10 Jul
6 Track, Calwell. Short warm-up then 6 x hills plus 12 x 150m strongly. Using 2 bends plus back straight - wet.
Wed
11 Jul
nil Rest day - late finish at work. Even 20 minutes would be better than nothing on these days!
Thu
12 Jul
7 Track, Calwell. Warm up with Kelly. 7 x hills steady. 7 x 600m on track at strong effort - last 3 with Kate. 2.24, 2.21, 2.19, 2.18, 2.16, 2.18 2.17. Ran for 36 minutes in total.
Fri
13 Jul
14.2 From the Hume Petrol Station with Jennifer. Out & back on railway run to past Melrose Homestead in 82:00 (5:46/km). Not cold - just a T-shirt at start. Felt good.
Sat
14 Jul
16.5 Race: CCC - Gunghalin 10 miles - 29th in 74:10 (4:36/km). Ran hard at start with Ken Eynon, Andrew G and Kelly Armstrong. 35:23 at half way, so faded. AHR 153, MHR 163.
Sun
15 Jul
3.5 Track, Calwell. Long warm-up then 10 x hills.
Week 28 47k - 161km last 4 weeks.


DateKms Comments
Mon
16 Jul
9.9 Speedygeese. Parliament House - Ran steep hills in 2 parts (9 hills in all). Pretty strong effort with good running form. 52:45 (5:20/km). Left early to watch BB.
Tue
17 Jul
9 Track, Calwell. Ran 8 x 500m with Sherry & Matty with 300m jog recoveries in 2:10. Times: 1.57, 2.05, 2.03, 2.02, 1.59, 2.01, 2.07, 2.03.
Wed
18 Jul
nil Rest day - late finish at work.
Thu
19 Jul
5.4 Track, Calwell. Long warm-up and down. 8 x hills. Should have done more.
Fri
20 Jul
10.4 From Pine Island with Jennifer. Ran up river trail to Point Hutt; around Gordon pond and the back of Bonyton in 59:06 (5:41/km). Easy pace. Jen wasn't feeling well.
Sat
21 Jul
14.7 Race: CCC - Urambi Hills 4.5k - 12th in 22:34 (5:01/km). Chased Kelly who was very good up the first hill. Finished ahead of Jim after a battle. AHR 157, MHR 165. Warm-up and down for 10.2k, including 9k race easy in 51:54 (5:46/km) @ AHR 149.
Sun
22 Jul
13 Gilmore Tunnel to Railway in 66:33 (5:07/km) - a PB. Ran strongly. AHR 141, MHR 154. Felt very good (weather?). Shorts & T-shirt. Fitness is returning! [RS 722]
Week 29 62k - Weight 75.5kg.
Mon
23 Jul
10 Speedygeese. Parliament House - Calves very tight (from Saturday?). Ran 6 laps of the lower square with moderate efforts. 54:30 (5:27/km).
Tue
24 Jul
9 Track, Calwell. 10 x hills, then 2 sets of 5 x 300m. First with 35 second recoveries. Second with 1:30 recoveries - 67, 69, 68, 69, 69 - 65, 66, 64, 66, 67. Very wet track. Didn't feel great. Kate ran about 66-65 average with 35 recoveries.
Wed
25 Jul
nil Didn't run - waiting for the rain to clear. No luck.
Thu
26 Jul
13 Gilmore Tunnel to Railway in 66:33 (5:07/km). Not feeling smooth at start but ran strongly in the middle stages. Good coming back down the hill. Cold - track wet. Equal PB!
Fri
27 Jul
14 From Acton Ferry Terminal with Jennifer at 5:30pm after her meeting. Ran steadily - not that great although no problems with injuries. 77:07 (5:30/km).
Sat
28 Jul
13.6 Race: CCC - Molonglo Reach 10.4k - 49th in 44:25 (4:16/km). Good first 7k racing with Brian Wenn & Eric Hodge. Faded - passed by Geoff Colins & Christine Pauling. Right heel very sore after! Strong headwind in places during second half. 3.2k of warm-up/downs. Warm-down with Conrad who ran 40:57 at 50!
Sun
29 Jul
11.5 AM. Canberra Times Training Program - easy running towards Carillon and return. Right heel very tender, but OK.
PM. Track, Calwell. Warm up with Kelly. 4 x hills - not much energy + right heel tender. About 12 x 100m with 100m jog at 20-21secs per 100m.
Week 30 71k - Weight 75.0kg.
Mon
30 Jul
8.6 Speedygeese. Parliament House - Only myself, 4 ladies and Mick Konneman. 3 x 'miles' plus 8 x half hills, plus 3 x hills of carpark. 8.6k in 50:00 (5:49/km).
Tue
31 Jul
7 Track, Calwell. 23 minute warm-up out/back Gilmore track. 8 x 300m with long walk recoveries (2-3minutes): 65, 67, 66, 69, 67, 70, 64, 68. Steady with Karen & Courtney, keeping good form.
Wed
1 Aug
12.7 South by railway while car was being serviced - across paddocks then double out/back by railway. First half in rain. Difficult - very little energy at all! 68:46 (5:25/km).
Thu
2 Aug
13 4pm. Gilmore Tunnel to Railway in 69:42 (5:22/km). Ran steadily - did not feel very fresh. Legs and self a bit tired after yesterday. Visiting Graeme's this weekend!
Fri
3 Aug
7 Track, Calwell. Warm-up + some hills, then 4 x 700m with Karen at 4:07/km pace: 2.54, 2.51, 2.53, 2.55. Steady - not too hard.
Sat
4 Aug
11.8 Cambewarra. About 4pm. Ran quite strongly at times - down Hockey's Lane then around streets and bush tracks of Nth Nowra in 60:55 (5:10/km). Felt OK although a few injury niggles.
Sun
5 Aug
nil Rest. Did not run - watching the Edmonton World Athletics Championships on TV. Legs/joints needed rest after yesterday. Visited the Berry Markets for a wander round and lunch.
Week 31 60k - Weight 75.5kg.
Mon
6 Aug
9 Speedygeese. Parliament House - Warm-up on tracks. 3 x hills - Up 2 sections, down 1 - continuous. Kept up with Kevin Chamberlain. Behind Mick Konneman. 52:00 (5:47/km).
Tue
7 Aug
9 Track, Calwell. 35 minute run with Matty up to the pines. Then 8 x 300m steady pace (1 min recovery) with Matty, Karen & Dominique. About 72 secs per 300m. 51:15 (5:42/km).
Wed
8 Aug
16 East Basin from the Ferry Terminal with Jennifer. Around East Basin and back to ANU in 88:36 (5:32/km). Steady pace. VERY cold wind. Snow today on the hills. Felt OK.
Thu
9 Aug
9.5 Track, Calwell. Easy out and back for 53 minutes with Chris, Jonathan, Darryl and Sherry up to the railway. Then about 5 x 300m at 72 seconds.
Fri
10 Aug
nil Rest day. Met Jim Tucker at the Hyperdome for coffee and dinner. Packing for City to Surf trip.
Sat
11 Aug
3 Lane Cove River Park with Bruce. A little easy jogging in the near areas of the park and about 30 minutes of bushwalking.
Sun
12 Aug
17.3 Race: City to Surf - 1,288th in 61:07 (4:22/km). Didn't run well! Hot - about 24C. No racing shoes. Didn't feel fresh. Splits: 1k 4:00, 3k 11:40, 5k 20:44, 10k 44:04. Half way (7km) was 30:53. 3k warm-up around Domain and down to Mrs Macquarie's Chair with Andrew Shaw. A little too fast for me!
Week 32 64k - 257km last 4 weeks. Weight 75.0kg.


DateKms Comments
Mon
13 Aug
9 Speedygeese. Parliament House - 'Free fartlek' session. Took it easy. Right heel a little sore. Some good short sprints between lights towards the end. 49:30 (5:30/km).
Tue
14 Aug
6.5 Track, Calwell. About 8 x hills. Then 8 x 300m at a 'strong' pace with a 1 minute recovery walk - 64, 65, 64, 64, 63, 61, 62, 59. Good session!
Wed
15 Aug
13 Gilmore Tunnel to Railway in 68:50 (5:18/km). Not feeling that great at start. Good pace in middle. Right heel and shin a little bit of a problem.
Thu
16 Aug
6 Track, Calwell. Mild but VERY windy! 6 x 500m at 'cross country' pace - 2:10, 2:01, 1:55, 1:53, 1:56, 1:52. Felt surprisingly good! Very strong head-wind back straight.
Fri
17 Aug
13 From Acton Ferry Terminal with Jennifer - 4:30pm. Cold and windy. Ran easily out to Weston Park and return - staying on grass as much as possible. 71:36 (5:30/km). Felt OK.
Sat
18 Sep
13.7 Race: CCC - Eucalypt Trail 3.4k - 17th in 13:58 (4:06/km). Ran hard from start. Ran with Jessamy Hosking. Caught Jim on second hill. OK. Finished behind Noni, Jillian, Jessamy. Also, 6.8k race 'strong' effort - 47th in 31:03 (4:34/km). Felt pretty good. 15:10 first lap. Brief stop 2nd lap - Miriam McCarthy fell. 3.5k warm-up/downs.
Sun
19 Aug
14.5 Canberra Times Training Group. 9am at Weston Park. 6.2k incl 5 x 1.3km 'intervals'. Ran easily. Not feeling great! Half hour later, 8.3k - Lotus Bay to Telopea Park, back around Parl House trail in 45:24 (5:28/km).
Week 33 76k - Weight 75.0kg.
Mon
20 Aug
7 Speedygeese. Parliament House - Ran from east side - One lap - sprinting all grass hills around house. Put in a good effort! Cold and windy. 51:50 (5:46/km).
Tue
21 Aug
8 Track, Calwell. 12 x hills - jogging down. 3 sets 4 x 300m with Karen, Amy & Andrew - 67, 63, 69, 68 -- 69, 66, 68, 68 -- 68, 69, 68, 69. Underside right heel sore!
Wed
22 Aug
12 TFT Out and Back - 'Old course from 1990'. Ran hard all the way but slowing as tired. 4:48k's on trail. 60:15 (5:01/km). Half split: 30:40.
Thu
23 Aug
6.5 Track, Calwell. In a hurry because of ACT Vets' Bowling night. 5 x 700m at 'cross country' pace with Kate - 2:57, 2:55, 2:56, 2:52, 2:51 (4:08/km pace) felt pretty easy. 2 min rests.
Fri
24 Aug
13 From Acton Ferry Terminal with Jennifer. Out/back to Museum site, Yarramundi and around Summer Series course in 74:00 (5:42/km). Saw the movie "Bridget Jones's Diary" with Mal, Joy, Jim and Jen.
Sat
25 Aug
16.8 Race: CCC - Mount Majura 9k - 17th in 39:48 (4:25/km). Ran very hard from start - racing Michael Daly (he finished 5s ahead). Slowed second lap - 19:18/20:30. Perhaps a course PB? Also 7.8k warm-up including short race easy in 22:20 (4:58/km). Took photos with disposable camera.
Sun
26 Aug
16 From Acton Ferry Terminal with the Canberra Times training group front runners (8.5k). Then ran a lap of Central Basin & Carillon Island at a good pace. 86:00 (5:22/km).
Week 34 79k - Weight 75.5kg.
Mon
27 Aug
8 Speedygeese. Parliament House - Almost 2 laps warm-up. 4 x circuit including hill bounding, chin-ups, sprints, strides, push-ups. Strong effort. No problems. 45:00 (5:37/km).
Tue
28 Aug
6 Track, Calwell. Warm up with Courtney & Sherry (long). 4 sets of 4 x hills (long). Finished with a good talk by Mike about commitment. Warm down.
Wed
29 Aug
17.5 From Deek's Drive with Jennifer at 4.30pm. Started on old 'Corkwoods' course. 46mins at gate. Got lost after big hill - ran extra. Nice sunset! Finished in moonlight. 1:37:42 (5:35/km).
Thu
30 JAug
6 Track, Calwell. 10 minutes warm-up with Kelly. 5 x 700m with Kelly and Kate - 2:52, 2:52, 2:49, 2:48, 2:41. Rest about 2-3 minutes. About 3:55/km pace. Felt OK.
Fri
31 Aug
16 Banks - Gordon Circuit. Steady at first (tired!). Some good smooth running in middle stages - felt strong although tired. No injury problems. 81:45 (5:07/km).
Sat
1 Sep
17 Race: CCC - The Pinnacle 4k - 12th in 16:46 (4:12/km). Good race with Jillian Hosking + finished ahead of Jimmy. 10 secs slower than last year. Wet and muddy. Felt OK. Also, 8k race 'steady' in 42:19 (5:17/km). Very tired at finish! Jim ran 35:37! Also 1k warm-up & 20 mins steady running with Kelly Roberts between races.
Sun
2 Sep
16.5 AM. From Fadden Pines - 8.5k with Canberra Times training group - ran with leaders - negative split - down bikepath to Monash Ridge - just past Codger's old house. Good!
PM. 8k on Theodore Fire Trail - 6 x '600m' hill intervals - 2:30, 2:25, 2:26, 2:21, 2:22, 2:21. Ran hard after first one. Finished with 300m 'sprint'. Good session!
Week 35 87k - Weight 76.0kg.
Mon
3 Sep
9 Speedygeese. Parliament House - Long, slow warm-up. Very tender right heel/achilles. Ran 4 laps of circuit at easy pace. 54:00 (6:00/km).
Tue
4 Sep
7 Track, Calwell. Injuries OK, but tired! 6 x 400m with 200 jog recoveries in 1:20. 87, 86, 85, 84, 86, 86. Then 2 x 300m - 63, 62. Ran with Kelly Roberts. TAX day.
Wed
5 Sep
16 Corkwoods with Jennifer at 4:30pm. Old Geoff Moore 'Corkwoods' run, but with a 1km short-cut due to the Aquarium. 44 minutes at gate. Ran fairly strongly on flats and downhills. 83:57 (5:15/km).
Thu
6 Sep
7 Track, Calwell. 800m race-pace practice! About 22 x 60m at 800m race-pace with 40 sec jog recoveries (2 sets). Ranged between 10.4 and 11.6 per 60 metres (2:18 to 2:34 for 800m).
Fri
7 Sep
16.5 To Railway - Normal 13k run plus extra out/back. 90:57 (5:31/km). Injuries a bother - right shin and achilles were sore early. Quite slow latter stages. Rain.
Sat
8 Sep
8 Brian's Run (up direction). Ran strongly although tired from yesterday. No problems with shin or achilles?! Good effort. 38:46 (4:51/km).
Sun
9 Sep
16.5 Race: Wagga City to Lake 9k Fun Run. 37:29 (4:10/km). 30th Anniversary! 50 secs slower than last year. Started easier but felt good and strong 2nd half. No injury problems. 8:02 at 2k. 20:45 at 5k. Windy and cool. 10 minutes warm-up and 32 minutes warm-down.
Week 36 80k - 322km last 4 weeks.


DateKms Comments
Mon
10 Sep
8 Speedygeese. Parliament House - Warm! Shorts! Injuries clear - no achilles or heel trouble. 4 laps of circuit with good bounding and sprinting. Good although tired. 45:00 (5:37/km).
Tue
11 Sep
7 Track, Calwell. Feeling tired - ran some intervals on the grass with Kelly and Matty at a fast pace... 500m 1:56 - 800m 2:59, 3:00 - 600m 2:14, 2:07 - 500m 1:46. Felt OK.
Wed
12 Sep
16 New Corkwoods with Jennifer. Wet conditions under foot. Ran steadily. Felt better than last week, but a little slower. 44 mins at gate. 84:42 (5:18/km). The day of 9/11.
Thu
13 Sep
7 Track, Calwell. Good warm up - 10 x hills 'steady'. Tired! 2 sets 6 x 150m on straight at 28-30 seconds each. First set barefoot. Felt OK.
Fri
14 Sep
3 Track, Calwell. After my Vets' Group. Tired, so ran 3000m on the track, steady in 14:45 (4:55/km). 1st km in 5:08.
Sat
15 Sep
20 From the Cotter at 8am with Jennifer. Very easy out and back to about 300m past Bullock's Gate via top road. Jen not feeling well. 1:57:35 (5:53/km).
Sun
16 Sep
13 Canberra Times Training Group - From Deek's Rec Area. Ran with leaders to the dam and 400m back. 30 minutes out - 29 minutes back. Good strong pace with Briana (physio). 63:20 (4:52/km).
Week 37 74k
Mon
17 Sep
8 Speedygeese. Parliament House - 2 laps warm-up + 4 laps of circuit - including bounding, chin ups, push ups, sprints. Ran fairly hard. Felt OK.
Tue
18 Sep
12 Track, Calwell. 32 minutes warm-up run to Gilmore Tunnel. Intervals: 500m 2:09, 900m 3:47, 700m 2:51, 700m 2:50, 500m 1:58, 500m 1:53, 300m 1:02. Ran with Kate in lane two. Felt easy and good except for a sore right heel.
Wed
19 Sep
16 New Corkwoods with Jennifer. Steady - felt good, no injury problems. Jennifer ran well - good pace on flat and downhill. 44 minutes at gate. 83:55 (5:15/km).
Thu
20 Sep
7 Track, Calwell. 9 minutes warm-up. 2 sets 8 x 200m (45 secs recovery - 4 mins between sets) 39, 39, 39, 38, 39, 38, 39, 38 -- 42, 39, 40, 39, 40, 39, 40, 38. Ran with Kate.
Fri
21 Sep
10 From Calwell track at 5.15pm. Ran 5k around grass (30secs per 100 metres) then out and back towards Gilmore Tunnel. OK but a little tired.
Sat
22 Sep
nil Picked up Bruce from the bus at 1.15pm. Then visited the Campervan/Motorhome show. Then to Mal and Joy's for dinner at Thai Place in Belconnen.
Sun
23 Sep
13 Race: Canberra Times 10k Fun Run. 41:08 (4:07/km). Disappointed - Jimmy 40:23. Conrad 39+. Christine 40:11. Splits: 3:53, 3:54, 3:58, 4:15, 4:20, 4:13, 4:06, 4:21, 4:17, 3:50. 5ks - 20:22/20:46. Passed Brian Wenn & Jillian Hosking in last km. 10 minutes warm-up, 8 minutes warm-down.
Week 38 66k
Mon
24 Sep
10.5 Speedygeese. Parliament House - Started early, ran 2km... then Geoff's scavenger hunt - running around P House looking for items. Ran steadily although very tired!
Tue
25 Sep
12 From home... Raining so training on the grass track cancelled. Ran down to Calwell, then up to Gilmore tunnel. Felt OK although shin still a little sore. 61:20 (5:07/km).
Wed
26 Sep
16 New Corkwoods with Jennifer. Felt tired - lack of sleep! Quickish first half then slower except fast downhills. 43:10 at gate. 83:20 (5:12/km).
Thu
27 Sep
8 Easy run to and from Calwell Track. Had to get home early to pack for the weekend. 42:20 (5:17/km).
Fri
28 Sep
nil Drove to Sydney with Kim Sainsbury. Went to her place straight after work, so no time for a run.
Sat
29 Sep
9 Narrabeen Training Camp, 6.45am. Easy run with group to lake then around to golf course, back, then track and up hill around camp. 50:06 (5:34/km).
Sun
30 Sep
9

7
Narrabeen Training Camp 6.45am. Easy run out on road towards beach. Returned early with Courtney & Amy, then went out to pick up others. Warm, humid.
Narrabeen Training Camp 4.30pm. Track session with Kim and Karen - 4 x 1000m with about 4 mins rest. 4:12, 4:20, 4:06, 4:09. Easy - took turn to lead with the girls. Hot, no problems. Felt smooth.
Week 39 71k
Mon
1 Oct
16 Race: Sri Chinmoy 10k in 44:14 (4:25/km). Quite tired from the weekend. Woke at 8am and made a late decision to run (race started 9am). Ran strongly but slowed. 21:36 at 5km.
Tue
2 Oct
nil Rest day. Late finish at work.
Wed
3 Oct
20 New Corkwoods with Jennifer. Arrived early and warmed up for 4k on mtn bike single-tracks. 16k in 82:54 (5:11/km). Ran steadily although tired. Organised the Otford run.
Thu
4 Oct
6 Track, Calwell. Ran with Karen - 3 sets of 4 x 200m steady with 200 jog recovery in 1:40. 43, 43, 42, 43 -- 42, 42, 41, 42 -- 41, 42, 42, 43. Fairly easy session - felt OK.
Fri
5 Oct
nil Rest day. Drove to Sydney with Jennifer - left at 5pm straight after work so couldn't run.
Sat
6 Oct
22 Otford to Bundeena with Jennifer - started 11:10am and arrived Bundeena 4:23pm! Could only run for 2 hours 10 mins... Much of the track too difficult to run, so had to walk - plus lots of climbing up to cliffs from beaches and walking over headland rocks. Great day though! Enjoyable adventure.
Sun
7 Oct
6 From 18A Cook St Glebe at 8am. From the house Anne is sitting - down to tram line, Wentworth Park, past new high rise buildings and back over Anzac Bridge. Easy, Felt OK after yesterday.
Week 40 70k - 281km last 4 weeks.


DateKms Comments
Mon
8 Oct
nil Shopping for travel bag and other items for Tassie Trip with Joy and Mal.
Tue
9 Oct
10 Around Mt Tuggeranong in 53:15 (5:20/km). Solid run anti-clockwise including 4:48km on trail. Felt OK. Morning before JEM adventure. Drove to Holbrook in the afternoon.
Wed
10 Oct
nil Travel from Devonport to Launceston and Hadspen. Walked 4km on wetlands walk.
Thu
11 Oct
5.7 Hadspen, Tasmania. Early morning - 7am - ran around Hadspen including dirt road out to Alpaca farms in 30:06 (5:17/km). Quite humid.
Fri
12 Oct
nil Travel to Somerset via Cradle Mountain. 3 short walks from the visitor's centre.
Sat
13 Oct
6.3 Somerset/Burnie. Early Saturday morning. Ran over bridge and up hillside bitumen road - farm country and some 'rainforest'. Then back to Somerset to buy milk for brekkie. 32:48 (5:12/km).
Sun
14 Oct
11.6 Race: Burnie Ten - 205th in 41:43 (4:10/km). A bit disappointing - about same level as Canberra Times. Felt OK to half way turn at sub-4 kms. Strongish headwind back slowed pace. Splits: 20:10/21:33. Mona 1st in 28:55, Susie Power 32:11. Warm-up 1.6k, back streets to park - saw Susie Power. Decided to wear racing shoes.
Week 41 34k 
Mon
15 Oct
8.5 Strahan - Afternoon easy run to Regatta Point, back to People's Park then trail to Hogarth Falls, back exploring town. Felt OK although right heel sore. 46:09 (5:26/km).
Wed
16 Oct
nil Travel to Hobart. Short walk at Lake St Clair in 5 degree weather. Lit fire in hut for lunch which impressed 3 back-packing girls who had hiked from Cradle Mtn. Snowed on way to Lake St Clair!
Wed
17 Oct
nil Hobart - Travel to Geeveston for Tahune Air Walk. Also short Huon Pine walk.
Thu
18 Oct
nil Hobart - to Tasdevil Park and Port Arthur. Walked around village. Cold, some rain and windy!
Fri
19 Oct
5.5 Bicheno - Afternoon run up to Diamond Pt then back and Harbourside walk in 28:15 (5:08/km). Had driven through hail and very cold (2 degrees C) weather.
Sat
20 Oct
nil Travel back to Devonport for departure on Spirit of Tasmania at 4pm. Astrid the Astra on the boat at 2:20pm. Farewell beautiful Tassie! :)
Sun
21 Oct
10 Melbourne From Metro Inn near MCG. Ran over railway bridge, past Tennis and Ent Centres then to Yarra and Botanical Gardens. Discovered 'Tan' track (3.847km). Many people out running. Followed a quick group (including a lady) for two laps - 2nd lap in 17:00 (4:25km). 52:24 (5:14/km).
Week 42 24k
Mon
22 Oct
nil Long day's drive - Melbourne to Canberra. Left at 9.20am, arriving Mal's 5.40 then home 6.40. Morning tea in park at Wangaratta. Lunch in Holbrook Park.
Tue
23 Oct
6 Track, Calwell. Short warm-up with Karen, Sam, Jonathan. 10 x 80m hills hard. 2 sets 5 x 300m steady pace with Karen - 69, 68, 64, 66, 66 -- 66, 67, 65, 65, 64.
Wed
24 Oct
17 Railway Run. Up Cooma Hwy, then down railway as per old course. Legs heavy and right heel sore at start. Tired (from head cold). 1:33:30 (5:30/km) - AHR 135, MHR 144.
Thu
25 Oct
10 Race: Vets' Track - 5000m in 20:38 (4:08/km). Not enough warm-up. Head cold. Felt sluggish, so a last minute decision to do 5 instead of 3k. Steady - 8:02 at 2km. Brooks shoes. Also 2k race-walk in 11:06 (5:33/km) - good race with Robin Whyte. 3k of warm-up/warm-downs.
Fri
26 Oct
13 From Hume. Railway run with Jennifer at 7am! Slow and steady out and back by railway. Rained for 10 minutes at turn. Cold. Felt OK although still sick and sore right shin. 74:12 (5:42/km).
Sat
27 Oct
7 Race: Interclub 4k Fun Run. 15:50 (3:57/km). Started fast (Brooks shoes) trying not to let Jim get too far away. 1km in 3:38. 2km in 7:39. 3km in 11:48. Not too bad! Also, 3k easy warm-up run out through the bush and back around stadium - didn't feel great!
Sun
28 Oct
12 Vets' Handicap - Weston Park (similar course to ACT CC Champs). 8k in 37:41 (4:43/km). Ran at a steady pace - not too bad although right heel sore again! 4k of warm-up and warm-downs.
Week 43 65k - Weight 78.0kg!
Mon
29 Oct
nil Rest day. Still a bit sick. Working on web site and had to get ready for Vets' Darts night!
Tue
30 Oct
8 Track, Calwell. Track - Calwell. 17 minute warm-up plus some hills. 4,500m of intervals - 3 x 700m 2:48, 2:39, 2:37 -- 3 x 500m 1:48, 1:53, 1:50 -- 3 x 300m 59.4, 59.3, 58.8. Felt good.
Wed
31 Oct
nil Completing club web-site, so didn't run. A cold and windy day.
Thu
1 Nov
16 4pm - Gilmore Tunnel to Railway in 72:36 (5:35/km) - ran steadily - felt OK, but not great.
6pm - Vets' Track - 1500m walk handicap in 7:45. High Jump 1.40m. 200m hurdles 39.4. Parlouf Relay 14:25 with Trev Jacobs, Ken Eynon, Marg McSpadden, Alice Scott.
Fri
2 Nov
16 From Nara Peace Park with Jennifer at 10am. Glorious day. Ran out through bush opposite Lotus Bay, Yarralumla - around golf course, Dunrossil Drive then Weston Park. Easy 14k in 75:23 (5:23/km).
Afternoon. Calwell Track - my Vets' group - Warm-up then watched them run - 200s, 300s, 500s.
Sat
3 Nov
3.6 Easy local run in 19:40 (5:28/km). Only had time for a short run before movie night with Mal, Joy and Jen - 'Lantana' - so ran easy around roads and fire trail.
Sun
4 Nov
3.5 Track, Calwell. Legs very sore! From repeated sprinting on Thursday night in the relay? Warm-up then 3 sets 5 x 150m in 29-30 seconds each. Steady.
Week 44 47k - 170km last 4 weeks.


DateKms Comments
Mon
5 Nov
nil Rest. First day back at work from holidays. Late day. Felt tired and legs were strangely sore.
Tue
6 Nov
10.4 Race: CCC Spring Series - Boathouse 5k - 33rd in 21:16 (4:15/km). Ran hard from the start (8:07 at 2km) but slowed. Jim White 20:10! Sore right heel on warm-down run. Warm-up for 7 mins with Brian Wenn after BIG storm! 4km warm-down after.
Wed
7 Nov
16.5 From Nara Peace Park with Jennifer - around East Basin Wetlands plus out/back to Lotus Bay in 90:12 (5:28/km). Got caught in the rain. Quite cool. Injuries OK.
Thu
8 Nov
9 Track, Calwell. Ran to and from track. 4.5km of intervals with Courtney, Karen & Amy. 3 x 700m 3:01, 2:53, 2:51 -- 3 x 500m 1:59, 1:59, 1:59 -- 3 x 300m 62, 63, 61. Felt OK - ran in training shoes.
Fri
9 Nov
7 Calwell. My Vets' Group - Franchesca, Kathy and Pam. Warm-up then ran 4km of easy intervals at 5:00/km pace. 5 x 200m, 5 x 300m, 3 x 500m.
Sat
10 Nov
nil Didn't run - house cleaning day prior to arrival of Malcolm, Judy and Bruce for the Brindy Classic.
Sun
11 Nov
12

3
Race: Brindabella Classic Relay - ran last leg, followed Bruce, after Vanity's with Warwick Selby. Solid pace - about 4:40/km for the 9.8k leg.
Track, Calwell. Parlouf Relay with the kids. I ran with "The Crocs" (myself, Chris, Matty, Kate) - we won! Covered the 5km in about 14:15. I ran about 9 x 150m at a strong pace. Felt OK.
Week 45 58k - Weight 77.0kg.
Mon
12 Nov
nil Working on the Tuggie Athlete mail-out and other club website work.
Tue
13 Nov
12.3 Race: CCC Spring Series - Dunrossil Drive 5k - 36th in 20:43 (4:09/km). Ran hard - felt easier than last week. Shoulder to shoulder with Jo Allison all the way - kick finish to beat Brian Wenn. Jimmy 19:10! 7.3k of warm-up/down to wooden foot bridge over lake.
Wed
14 Nov
2

13
4pm. Race: Phillip Mile in 6:10 (3:50/km). Very little warm-up. Ran hard but not flat out. Finished 2nd Master! Jim just ahead in 5:58.
Later - Nara Peace Park with Jennifer - ran 10 minutes before, then out/back on bike path to just past Dunrossil Drive. Felt OK although very tired. 70:20 (5:25/km).
Thu
15 Nov
5 Track, Calwell. 2km warm-up. 3 sets 5 x 150m fast! About 2:27 800m pace... 27.8, 27.8, 27.4, 27.9, 27.7 -- 27.9, 28.0, 27.5, 27.3, 27.7 -- 27.1, 27.4, 27.6, 27.7, 27.3.
Fri
16 Nov
7 My 'Vets Group' at 5.15pm with Franchesca, Kathy, Pam and Maria... 4km of intervals at about 4:50/km pace. 5 x 200m, 5 x 300m, 3 x 500m.
Sat
17 Nov
5 Race: Interclub 4k Fun Run. 16:34 (4:08/km). Poor result - only 3 minutes warm-up. Tried to keep close to Jimmy who ran 15:58 after a 37:20 9km Gouldburn fun run in the morning! 3:50 at 1km, 8:07 at 2km...
Sun
18 Nov
8 Track, Calwell. 7 x 600m with 200m jog (continuous). 2:35, 2:29, 2:28, 2:26, 2:31, 2:30. Good session. Unusually cold and icy weather. Extremely windy!!
Week 46 52k
Mon
19 Nov
nil Rest day - late finish at work. Very cold, windy and miserable weather!
Tue
20 Nov
12 Race: CCC Spring Series - Black Mountain 5k - 50th in 21:04 (4:13/km). Disappointing! Still tired from work yesterday + lack of sleep. With Brian Wenn and Allison Jones for 2 laps - faded and passed by David Holmes. 7k of warm-up/downs, 20 mins with Jim, 20 mins with Miriam McCarthy - right heel very sore!
Wed
21 Nov
nil Working on the www.vikingscanberragift.com website.
Thu
22 Nov
8 Track, Calwell. 10 x 80m hills strongly. 4 x 400m hard - 82.7, 80.7, 78.9, 80.6. 4 x 300m - 57.8, 55.9, 57.4, 58.7. Felt I was running well this session.
Fri
23 Nov
6 My 'Vets Group' - Francesca and Maria. 3 x 300m, 3 x 500m, 3 x 300m at a hard pace for them. I ran some at 4:30/km.
Sat
24 Nov
5 Race: Interclub 4k Fun Run. 15:58 (3:59/km). Poor warm-up again - only about 5 minutes. Started hard chasing Jimmy - 3:36 at 1km, 7:40 at 2km. Quite a fade thereafter. Not Fit!
Sun
25 Nov
20

7
9am. Vets' Handicap. Ran 10 minutes before and 1 hour after - steady. 8km Mullins course strongish in 39:39 - just under 5:00/km. This is what my training pace should be!
4pm. Track, Calwell. With Kelly, Darryl, Brad & Chris - out/back Gilmore track, under tunnel then north about 4 mins. About 5:40/km out and 4:30/km back! Felt OK.
Week 47 58k - Weight 75.5kg.
Mon
26 Nov
12 New Mount Tugg course at 6pm - Down to east Theodore fire trail then around Mt Tugg on fire trail. Ran quite strongly at times. 62:45 (5:14/km). Felt OK.
Tue
27 Nov
12 Race: CCC Spring Series - Weston Park 5k - 41st in 20:49 (4:10/km). Better run. Steady start. 10:09 at half way. Ran with Half-Way Hugh, Alan Towill, Eric H. Finished ahead of Brian, Allison Jones, David Holmes. Felt quite strong second half despite feeling very tired before the race. 15 mins warm-up with Kim Sainsbury, then a lap of the golf course for a warm-down very slow. Sore right heel!
Wed
28 Nov
12 New Mount Tugg course - wearing Tuli's heel cup inserts. Felt a bit strange early but some strongish running middle section. Need to average 10km running per day! 64:50 (5:24/km).
Thu
29 Nov
12 Track, Calwell. With Chris, Darryl and Matty. Ran strongly up to Gilmore Tunnel, south by railway and back through pines. Felt quite good - strong running. 59:03 (4:55/km). No injury problems!
Fri
30 Nov
6 My 'Vets Group' at Calwell. Ran easily - 3 x 300m, 3 x 500m, 2 x 1000m. One of the 500s in 1:57 and one of the 1000s in 4:45. Felt OK.
Sat
1 Dec
15.5 Race: Interclub 4k Fun Run in 16:08 (4:02/km). Again, a poor warm-up. Ran too hard at start trying to keep up with Jim. Splits: 3:40, 4:03, 4:18, 4:08. Tired. 5 minute warm-up. 61 minute strongish run after to Black Mtn Rocky Horror course and back. Felt OK.
Sun
2 Dec
15

8.5
9am. Vets' Pack Run. Out/back towards Mt Stromlo - plus extra. Running along quite strongly at times. Felt OK. 79:30 (5:18/km).
4pm. From Calwell track. With Chris, Jono and Darryl. Around Mt Tugg at strongish pace. 47:06 (5:32/km). Saw Brian McG. Quite tired. Big week!
Week 48 93k - Weight 75.0kg. 261km last 4 weeks.


DateKms Comments
Mon
3 Dec
4.3 Short, local run - first half of Theodore fire trail. Had to finish early for CCC free dinner. 22:24 (5:13/km).
Tue
4 Dec
13 Race: CCC Spring Series - Stage 88 5k - 37th in 21:25 (4:17/km). Long course. Felt great this race! Nice and strong - ran evenly. Close to Eric Hodge, Hugh Ford. Ahead of Alan Towill! Just behind Al Green. 34 secs behind Jimmy. Greater training mileage paying off. 5k warm-up to Carillon Island, 3k warm-down.
Wed
5 Dec
13 Gilmore Tunnel to Railway in 70:24 (5:25/km). Steady - not feeling great at start. Tired. Quicker in middle but a few injury niggles.
Thu
6 Dec
5 Track, Calwell. 2k warm-up. 8 x 200m, picking up by Chris (400s), Kelly (300s).. 37.9, 37.3, 36.5, 36.7, 36.4, 36.7, 37.1, 35.5. Hard! Drills after. Didn't feel great.
Fri
7 Dec
12.5 My 'Vets Group'. Warm-up and down. Nobody turned up! Threatening rain - some showers, windy. Decided to run 10,000m on the track! 48:00 (4:48/km). Ran steadily at a strong pace - first km in 4:53, last km in 5:00. Good effort considering right heel sore.
Sat
8 Dec
16 Race: Interclub 4k Fun Run. 18:41 (4:40/km). Ran slowly because of sore right heel. Started with Ted, then moved ahead. Steady. 12k after, strongly around Eucalypt Trail plus extra out and backs. Felt OK although tired.
Sun
9 Dec
11

8.3
8am. Race: Black Mountain Challenge 5k in 25:16 (5:03/km). Steadily on flat (7:45) to bottom of the mountain. Ahead of Brian Wenn, behind Allison Jones. Not flat out. Jog back warm-down with Heath Pearce. Felt OK.
4pm. Track, Calwell. Long run with Kelly, Chris, Dom, Matty, Darryl & Sam to Electricity Box and continued on around the fire trail. 44:30 (5:22/km).
Week 49 83k - Weight 75.0kg.
Mon
10 Dec
nil Rest. Busy day at work and Christmas shopping.
Tue
11 Dec
11 Race: Parliament House relays at Questacon. 1.77k leg in 6:41 (3:47/km). Not that good (tired?). Jimmy ran 2 legs faster including 6:27. Judith May 6:02. Need good training and rest! 9k of warm-up around lake to Regatta Point at steady pace and shorter warm-down after. Hot!
Wed
12 Dec
18.5 From Nara Peace Park with Jennifer while her parents looked at the park. Ran out and back on bike path to Dunrossil Drive. Steady pace. 10k in 59:06. Afterwards, drove to Stromlo for a bit more - central track then on mountain bike trails to river and back. 8.5k in 42:30 (5:00/km). Felt good.
Thu
13 Dec
7 Track, Calwell. Intervals with Karen but finishing ahead. 2 x 900m - 3:47, 3:39 plus 2 x 700m - 2:46, 2:42. Felt OK.
Fri
14 Dec
5.5 My 'Vets Group'. 1 x 1000m, 3 x 500m, 3 x 300m. Ran steadily at 5 minutes per km.
Sat
15 Dec
10 Gilmore track. Ran easy out and back to Gilmore tunnel in 52:15 (5:14/km). Very hot!
Sun
16 Dec
19

7
Race: Tour de Mountain 19k in 99:45 (5:15/km). Ran quite strongly from the start, walked briskly steep hills. Jim in sight until Mount Taylor. Didn't chase him and briefly ran off course. Also good race with Jo Allison.
4pm. From Pine Island. Easy group run before Mike's group Christmas BBQ party. Ran down river track then up to dam and back on Athlon - finished with Amy and Kate. 38:25 (5:29/km).
Week 50 78k
Mon
17 Dec
8 Brian's Run 'Up' direction in 44:54 (5:29/km). Tired but ran quite well at times.
Tue
18 Dec
7 Track, Calwell. Parlouf Relay... Very close race but we finished second (Chris, Simone, Courtney, Matty & myself) running 14:07 for 5000m to 14:05 by Darryl, Kate, Amy & Luke.
Wed
19 Dec
nil Rest day. More Christmas shopping.
Thu
20 Dec
7 Track, Calwell. 7 x 200m picked up by Chris who was running 68 sec 400's... 39, 36, 35, 36, 35, 35, 34. Felt OK.
Fri
21 Dec
nil Rest day. More Christmas shopping.
Sat
22 Dec
11 7am from Deek's Rec Area with Jennifer. Last training run before her flight to Philadelphia on Sunday. Ran central track, then across mtn bike trails and back. Slow on hills. 62:00 (5:38/km). Felt OK although tired. Afterwards had breakfast at Redbelly Black restaurant on Mt Stromlo.
Sun
23 Dec
6 Track, Calwell. I supervised training - Kate, Darryl and Matty. 10 x hills then 4 x 600m with 6 minutes rest. I ran 4 x 400m at same pace - 80 seconds per 400m.
Week 51 39k - Weight 76.5kg.
Mon
24 Dec
nil Rest day - late finish at work. Packed for trip to Sydney.
Tue
25 Dec
nil Christmas Day. Drove to Glebe, arriving 11am. Lunch, games then went for a walk in afternoon. Very smokey from the bush fires.
Wed
26 Dec
nil Boxing day. Walked to Broadway to see 'Lord of the Rings' movie with Mum, Anne and Jane. Lunch then drive home to Canberra.
Thu
27 Dec
6 Race: Vets' Christmas carnival at Woden Park... 100m in 15.7. Javelin 20.5m. Long Jump 3.69m. 1000m race-walk in 5:05. 3000m in 12:18 (Jimmy 12:01). Felt tired and out of shape.
Fri
28 Dec
13 Gilmore Tunnel to Railway in 68:48 (5:18/km). Ran very strongly first half (34:50). Slower on return - tired legs and no energy. Hot.
Sat
29 Dec
nil Rest. Travel to Cambewarra then to Dad and Marion's for Christmas BBQ and gifts.
Sun
30 Dec
nil Culburra Beach. Tired but went for a swim in afternoon. Hot and smokey from bush fires.
Week 52 19k - 219km last 4 weeks.


The End - 3,111 km (59.8k per week)