This page is my running diary from 2002, the year I turned 45. It was a mixed year of running. There were many days when I didn't run (98 in all), mainly due to long work hours. I ran 3,050 km - an average of just under 59 km per week. My best results during 2002 were: 800m - 2:39.19, 1500m - 5:27.1, 3000m - 11:57.95, 5000m - 20:25.0, 10,000m - 43:08.0, 1 Hour - 13.157km, 5000m Race Walk - 28:07.15, High Jump - 1.40m, 10k road - 43:40, Half Marathon - 1:40:04, Marathon - 4:11:07, City to Surf 14k - 63:08. |
Date | Kms | Comments |
Mon 31 Dec |
10.3 | New Theodore Run in 54:12 (5:16/km). Chippindall to trail, left to Christmas, back around elec box, O/B west side. Included 5:06k split on trail. |
Tue 1 Jan |
13 | Gilmore Tunnel to Railway. 68:54 (5:18/km). Only 6sec slower than last Friday but 1:10 slower at half way (36:00). Felt OK although pushing it. Firefighters near Melrose Station with helicopter water bombing. |
Wed 2 Jan |
10.3 | New Theodore Run. 53:20 (5:11/km). Same effort as Monday but quicker - fitness returning? 5:01 k split on trail. |
Thu 3 Jan |
8 | Track, Calwell. Warm-up trail to elec box with Kelly, Darryl and Chris at solid pace, hard down at 4:30s. Then 4 x 300m pacing group in 62.0, 62.0, 59.7, 56.7. Plus drills and warm-down. |
Fri 4 Jan |
5.5 | My Vet's Group. Maria White only. 2k warm-up, then 10 x 300m easy. 3km in 14:40 (1:28 for the 300s). I ran about 1:20s. |
Sat 5 Jan |
10.3 | New Theodore Run (reverse). 50:54 (4:57/km). Ran at 7pm. Cooler. 4:45 k split on trail. Strong second half after steady start. Felt good. |
Sun 6 Jan |
9 | Track, Calwell (morning). With Kelly and Chris, strong run up to Gilmore tunnel in VERY hot weather. 5 x 250m in 50, 48, 49, 47, 46 with 4:30 rests. Long warm-down. |
Week 01 | 66k - Weight 77.0kg. | |
Mon 7 Jan |
13 | Gilmore Tunnel to Railway in 67:24 (5:11/km). Ran quite strongly and felt good. Strong cooling breeze at 7pm. 34:30 at half way. Getting fit. |
Tue 8 Jan |
7.7 | Race: Interclub Fun Run 4k in 15:53 (3:58/km). Brooks Mk1 shoes. Splits: 3:39, 3:55, 4:12, 4:08. Ran strongly and felt good! Stayed about 30 metres behind Jimmy most of the way (15:41). Warm-up/down with Ted Harrison easy jog on Eucalypt Trail through burnt-out bush at 5:30s. |
Wed 9 Jan |
13 | Gilmore Tunnel to Railway in 66:57 (5:09/km). Out at a strong pace, half way in 33:57 (uphill). Felt OK but a little tired from lack of sleep. |
Thu 10 Jan |
12 | From Calwell Oval, O/B Gilmore Tunnel towards Hume. Quite strong running. Finished with a 2:23 500m on the track at the same effort, so about 4:46/km pace for the run. |
Fri 11 Jan |
7 | My Calwell Vets' Group - only Francesca today. 21 mins warm-up trail towards Gilmore then 2 x 300m at 1:13 and 6 x 200m at 41 to 46 seconds. Tired. |
Sat 12 Jan |
5 | Calwell Track. 2km warm-up then 6 x 400m picking up Kelly, Darryl, Matty and Kate - 87, 86, 85, 84, 87, 88. Then 1 x 200m in 38.5. Felt OK, but tired afterwards! |
Sun 13 Jan |
18 8.5 |
AM - Stromlo from Deeks' Rec Area. 97:30 total (5:25/km). Started with Vets 9am group for 30 mins on Central Six, then on to Corkwoods reverse. Had to run on road because bikepath closed due to fires and logging. Stopped at Aquarium to look at the monkeys. Tired last 20 minutes. PM - From Calwell - with Kelly up Tharwa Drive and around Theodore track including 5k 'hard' at 4:40s. Right heel sore - shouldn't have run. |
Week 02 | 84k - OK week. Weight 75.5kg. | |
Mon 14 Jan |
13 | Gilmore Tunnel to Railway in 79:12 (6:06/km). Injured! Shouldn't have run. Very sore right heel (plantar) and achilles tendon. Limped first 500m and had to run very slow to protect the injury. |
Tue 15 Jan |
nil | Interclub. Right heel still quite sore so decided not to run. Recording at Interclub with Joy Terry. Kate and Matty ran 2:23 800m races! |
Wed 16 Jan |
nil | Another day off to let the right heel and achilles recover. |
Thu 17 Jan |
nil | Still resting the right heel from running. Need to be careful with this! |
Fri 18 Jan |
6 | Calwell - my Vets' group. With Francesca and Jim Tucker timing. 5 x 200m / 500m. 46, 2:14, 47, 2:08, 49, 2:14, 48, 2:13, 49, 2:12. Foot good! Extra insole in shoes! Good session. |
Sat 19 Jan |
nil | Decided to give heel and achilles another day off. Also, VERY hot. Did some work in the garden and on the computer for Tuggie Athlete magazine. |
Sun 20 Jan |
11.5 | Stromlo from Deeks' Rec Area. Vets' pack run - started late so chased fast to catch up. With Bill Rendall, John Ison and Tim. Then ran ahead before slowing down. Felt pretty good. |
Week 03 | 30k - Close call with the injury. Weight 75.5kg. | |
Mon 21 Jan |
13 | Gilmore Tunnel to Railway in 67:12 (5:11/km). Ran in light 'drought breaking' rain second half. Cooler after 31C yesterday. Strong run, felt pretty good all the way. 34:38/32:44. |
Tue 22 Jan |
7.5 | Race: Interclub Fun Run 4k in 17:38 (4:25/km). Ran with Garry Hosking, even pace, no injury problems. 800m warm-up prior and 18 minutes warm-down after with Garry. |
Wed 23 Jan |
13 | Gilmore Tunnel to Railway in 68:36 (5:17/km). Quite tired (sleep), humid. Strongish but didn't push too hard. 35:06/33:29. Injuries under control. |
Thu 24 Jan |
5 | Race: Vets' 1500m Division 2 in 5:27.1 (3:38/km). Not feeling good before (dead legs). Lost first group early although 83s at 400m. Led 2nd group incl Annie van Herck & Kathy Sims. Passed by Kevin O'Keefe & Tony Booth last 150m. Disappointing. High jump in 1.40m. Warm-up/down 3k total. |
Fri 25 Jan |
8 | Theodore Trail (Brian's run) down direction in 41:20 (5:10/km). Quite tired and sore heel early which loosened up. 4:56k split flat section. Pushed flats and downs. |
Sat 26 Jan |
nil | Running rest day. Needed a day off. Worked on Tuggie Athlete mag, email to Jennifer. Mal and Joy's in the afternoon for a BBQ. |
Sun 27 Jan |
16 | Race: Vets' Monthly Handicap - Molonglo Reach 6k in 26:40 (4:27/km). Steady at strong tempo pace, staying just ahead of Maryann Busteed. Definitely not easy! Tired, dead legs again. 4k warm-up, 6k warm-down at 5:30s. |
Week 04 | 62k - Good week. Weight 75.5kg. 242km last 4 weeks. |
Date | Kms | Comments |
Mon 28 Jan |
10.3 | New Theodore trail run in 52:12 (5:04/km), trying not to run too hard, thinking about tomorrow's Interclub. Strong middle with a 4:43 k split on the trail. |
Tue 29 Jan |
5.5 | Race: Interclub 4k Fun Run in 16:04 (4:01/km). Splits: 3:45, 4:01, 4:11, 4:04. No warm-up. Ran hard, chasing Jim White (who had run the earlier Summer Series race). Not too bad considering... Warm-down jog afterwards 1.5k. |
Wed 30 Jan |
nil | Rest day. Working on the next Tuggie Athlete magazine and the Vikings Gift website. |
Thu 31 Jan |
9 | Race: 1) Vets 1 mile (1.60934k) in 5:52.8 (3:39/km) - ran heat 3, pacing Rosemary L and Kathy Sims to W50 record. Even pace, chasing Rosemary first 700m, then in lead with a strong last 500m. Windy! Equiv to a 5:28 1500m. Brooks Mk 1 shoes. 2) Later, 5000m in 20:38 (4:08/km) - good race with Roger Pilkington. A little tired after the mile. 8:07 at 2k - not too bad; injury okay. |
Fri 1 Feb |
6 | My Vets group at Calwell. With Maria W and a new lady, Jenny. Ran 2 sets of 5 x 200m at 51 to 55 seconds (4:25/km pace). Okay. |
Sat 2 Feb |
7 | Easy run around Jim's Pine Island handicap course, also with Richard. 43:54 (6:16/km). Felt okay although tired. |
Sun 3 Feb |
19.4 | Vets' Pack Run, O/B to Mt Stromlo in 1:43:00 (5:19/km) - ended up in second place with Col Bridge, but ran extra distance. Okay although getting tired last 20 minutes. |
Week 05 | 57k - Good week. Enjoyed the Thursday night races. | |
Mon 4 Feb |
nil | Running rest day. Late day at work. |
Tue 5 Feb |
6.7 5.2 |
Race: Summer Series Canberra Uni XC 4k in 18:28 (4:37/km). Steady run, neg split catching up to Andrew Sutcliff. Race: Interclub 4k Fun Run in 16:32 (4:08/km). Ran hard, but tired! Splits: 3:58, 4:10, 4:15, 4:09. Need to get training right. Warm-down with Geoff Monro. |
Wed 6 Feb |
nil | Rest day. Didn't feel like running. Still raining. |
Thu 7 Feb |
10 | Race: Vets' 5000m in 22:18 (4:28/km). No warm-up. Started quick with Rosemary Longstaff (3:58 k) but had to ease off. 5k Race Walk straight after in 29:37 (5:55/km) finishing 100m behind Ann Staunton. |
Fri 8 Feb |
nil | Rest day. Had to leave home early for Telstra A-Series - working on hurdles crew with Gerard Ryan, Bob Bannens and Roy Jones. |
Sat 9 Feb |
13 | Gilmore Tunnel to Railway in 67:30 (5:12/km) at 9.30AM. Cooler - steady run, felt smooth. No problems at all with heel or shin pain. Heel pads under inner soles of shoes. |
Sun 10 Feb |
17 | Vets' Sprint Marathon Relay, 1:26:00 total (5:04/km). Runner 3 - about 6 x 1km in about 4:25, jogged between legs and 4k after the finish. Tired! |
Week 06 | 52k - Tired this week. Weight 75.0kg. | |
Mon 11 Feb |
nil | Rest day. Tired from lack of sleep. Worked on finishing Tuggie Athlete magazine. |
Tue 12 Feb |
7.5 4 |
Race: Summer Series, Weston Park 5k in 23:30 (4:42/km). Ran steadily from back in the pack. A little faster than I wanted, running with a girl in a yellow top. Easy pace. Race: Interclub Fun Run in 15:52 (3:58/km). Hard from the start, passing Jim at 1k, with him to the S-bend, then a little tired. Best time for a while. Brooks Mk1 shoes. Splits: 3:44, 4:03, 3:59, 4:05. |
Wed 13 Feb |
13 | Gilmore Tunnel to Railway in 68:30 (5:16/km). Was going to run longer but didn't feel great. Splits: 35:27 / 33:04. Felt better coming back. |
Thu 14 Feb |
13 | Race: Vets' 1 hour track race. 13.157k (4:34/km). Started fast and had to ease off (8:17 at 2k). Half a lap behind Roger Pilkington. Okay for a training run. |
Fri 15 Feb |
nil | Rest day. Only Jenny turned up for my Calwell group so didn't run. Mowed the lawn. |
Sat 16 Feb |
23 | From Garry Hosking's house. Dunrossil Drive, golf course, Woden track long run in 2:05:06 (5:26/km). Felt OK except for the last 15 minutes. |
Sun 17 Feb |
12 | From Canberra Times FR finish area - solo loop while watching Accenture Triathlon. 62:00 (5:10/km). Felt pretty good. |
Week 07 | 72k - Good week and Interclub Fun Run. Weight 75.0kg. | |
Mon 18 Feb |
nil | Rest day. Very late day at work, finishing 5.30 at Chapman. |
Tue 19 Feb |
8 6 |
Race: Summer Series, Edison Park 5.3k in 23:18 (4:24/km). Steady first lap with Brian Wenn and Michelle Lomas before speeding up. Okay. Race: Interclub 4k Fun Run in 16:42 (4:11/km). Too tired after Summer Series race - ran with Garry Hosking, fair run but need to get fit! Splits: 3:57, 4:13, 4:20, 4:12. |
Wed 20 Feb |
nil | Rest day. Didn't feel like running. Club computer work instead. |
Thu 21 Feb |
8 | Race: ACT Vets' 5000m in 20:47 (4:09/km). Good race with Lisa W and Kathy Sims, 8:00 at 2k. OK, but tired. Need more training mileage. Beforehand, Pentathlon for fun - 3.79m LJ, 19m Jav, 200m in 32.3, 14m Discus, 6:36 1500m easy. |
Fri 22 Feb |
11 | My Vets Calwell group. No one turned up! Ran 10,000m in 48:38 at a strong tempo effort. Even pace. |
Sat 23 Feb |
20 | Long run from Scrivener Dam with Garry, Jess, Michael and Noni Clarke in 1:52:15 (5:37/km) at AHR 126. Down Cotter River to Deeks Rec area. Felt pretty good. RS 708. |
Sun 24 Feb |
6 | Track, Calwell. Longish warm-up then 6 x 300m at 62.5 secs, 1 x 500m in 1:44. Felt OK but a little tired. Still need to build up mileage base. |
Week 08 | 59k - Fun Thursday night. Weight 75.0kg. 240km last 4 weeks. |
Date | Kms | Comments |
Mon 25 Feb |
9.5 | Geoff Moore's North Lyneham group. 3.2k warm-up, 2 x 400m on centre track (slight uphill), behind Lisa. Then 10 x 15 seconds hard with 15 seconds jog recoveries. OK. |
Tue 26 Feb |
7.1 4 |
Race: Summer Series, Lake Ginninderra in 35:50 (5:03/km). Steady from back in the pack to save energy. Even pace, AHR 140. Hot. Race: Interclub 4k Fun Run in 16:26 (4:06/km) - ran hard, sticking with Jimmy for 2k before fading. Heavy shoes. Still not fit! Splits: 3:47, 4:01, 4:25, 4:14. |
Wed 27 Feb |
17 | Gilmore Tunnel to Railway plus 4k in 98:12 (5:47/km). Easy pace but didn't feel that great. Should limit mid-week run to about 90 minutes. |
Thu 28 Feb |
12.5 | Race: ACT Vets' 3000m in 11:57 (3:59/km) - 6pm race, pacing Lisa (11:45ish). Felt OK, a little quick at the start. Also, 2k Race Walk in 10:56 finishing ahead of Robin White and Ann Staunton. Long warm-up. |
Fri 1 Mar |
nil | Rest day. Nobody showed up for my Vets' Calwell group. Felt tired, so didn't run. |
Sat 2 Mar |
19 | From Scrivener Dam with Garry and Jessamy Hosking in 1:45:00 (5:32/km). Bikepath to Corkwoods then Central Six, back along the river. Jess talked about her and Noni's training - very keen. |
Sun 3 Mar |
7 | Track, Calwell. Warm-up with Kelly, Jonathan and Chris then a slow run up through Melrose Pines and back in 38:00 (5:26/km). Easy, but felt tired! |
Week 09 | 76k - Not quite on top of the training. Weight 76.0kg. | |
Mon 4 Mar |
12.5 | Geoff Moore's North Lyneham. 3.1k warm-up then a switch relay (about 10 x 120m sprints), 6.2k warm-down. Felt good. |
Tue 5 Mar |
15.5 | Race: Summer Series, Acton Ferry Terminal 5k in 20:41 (4:08/km). Didn't feel great. Hard at start with Michael Daly and Alan Towil, both sub-20. Picked up at finish to beat Roger Pilkington. Behind Charlie Modrak. Not great. Long warm-up/down. |
Wed 6 Mar |
16.5 | Stromlo Corkwoods run in 82:12 (4:59/km). Quite good pace from Scrivener back to the finish. 4:59 k split on the bikepath. 42:09 at Corkwoods gate. Good run. |
Thu 7 Mar |
11.5 | Race: ACT Vets' Championships 10,000m in 43:08 (4:19/km). 2nd M40. With Lisa Wilson first 5k in 21:28. Felt good. AHR 157 (Max 162). Splits: 4:15, 18, 22, 16, 17, 19, 20, 19, 22, 18. RS 677. |
Fri 8 Mar |
7 | Around Conder, via bush track to fire trail. Some walking. New Nike Air Span shoes. Tired. |
Sat 9 Mar |
nil | Rest day prior to the Half tomorrow. BBQ at Jim's to watch AFL on his new big screen TV. |
Sun 10 Mar |
21.1 2 |
Race: Weston Creek Half Marathon in 1:40:04 (4:45/km). Good training effort! Started easy with Dave Hobson (4:58 first k), steady to turn chasing Lisa then Heath Pearce late in the race. 5k splits: 24:30, 24:12, 23:14, 23:00 + 5:07. Track, Calwell - with Karen, 5 laps of sprinting straights, jogging bends. Sore right hamstring and both achilles after the half this morning. |
Week 10 | 86k - Happy with the 10,000m. Getting fit. | |
Mon 11 Mar |
11 | Geoff Moore's North Lyneham. 1 lap warm-up, 2 laps warm-down (1 with Kevin Chamberlain). 1 x 800m steady, 3 x 200m steady. Felt OK. |
Tue 12 Mar |
5 9 |
4.30pm. From Deek's Drive, very easy running on MTB single tracks in 28:07 (5:37/km). Very hot. 6.00pm. Race: Summer Series, Nth Curtin Oval. 4k in 16:47 (4:12/km). Hard course but felt great, especially first half with Robbie Costmeyer and Jim not far behind. Beat Charlie Modrak in a sprint finish. Slow 8 min warm-up, 20 min warm-down. |
Wed 13 Mar |
16.5 | Corkwoods run from Deek's Drive in 80:15 (4:52/km). Strong effort from the start, 41 mins at gate. Need more of these runs. Best time for this course was 69:XX and we often ran 75 minutes (4:30/km). |
Thu 14 Mar |
8 | Vet's Track. Long warm-up and easy Spiral H'cap. Tired! High Jump in 1.35m. Jim ran 12:50 in the 3k Steeple. |
Fri 15 Mar |
9.5 | Race: ACT 5k Race Walk Championships in 28:07.15 (5:37/km). Silver medal! Felt good - early laps with Robin Whyte, then catching Anne Staunton, finishing ahead of both. Brooks Mk1 shoes. Easy run warm-up with Cathy Montalto. |
Sat 16 Mar |
9.5 | Race: Vets' 1500m Championships in 5:29.0 (3:39/km). Not a good warm-up. Hot, strong headwind back straight. Chased Graham Moon & Neil Boden first lap, then dropped 10 metres. Caught Neil with a lap to go and ran ahead strongly. Adidas flats. Could run 5:20 or better on a good day. Long warm-down Eucalypt Trail. |
Sun 17 Mar |
23 | Long run around Banks, Gordon trails in 2:07:20 (5:19/km). Solo as Garry was crook. Very tired last 30 minutes - no energy. Walked the hills. |
Week 11 | 91k - Good week and race-walk. Weight 75.0kg. | |
Mon 18 Mar |
12.5 | Geoff Moore's North Lyneham. Lap warm-up then 3k of 'sprints from the back of the line'. Not many there. On way home, 5k lap of Central Basin at a good pace. |
Tue 19 Mar |
nil | Rest day. Not enough time to run before Ken and Leslie Daniels' farewell dinner at the Italian Club. |
Wed 20 Mar |
19 | From Deek's Drive, down river to Scrivener Dam then bike path to Dunrossil Drive and Westbourne Woods. 1:39:30 (5:14/km). Strong run, some marked k splits at 5:00/km. |
Thu 21 Mar |
14 | Race: Vets' 5000m track in 20:25 (4:05/km). Steady following Jim and pacing Lisa W to a 12 minute 3k. Didn't feel that great. Adidas racing flats okay. 3.5k warm-up. Also multi-events: 800m walk in 3:57, 1000m run in 3:57, 400m in 84s, 100m in 16.3, 100m hurdles ?, triple jump in 7.78m, long jump in 3.40m, discus 17m, javelin 20m. Tired! |
Fri 22 Mar |
16 | Mountain bike single tracks from Deek's Drive in 85:12 (5:19/km). Felt okay although tired. |
Sat 23 Mar |
13 | Nara Peace Park CCC runs. 4k in 17:50 (4:27/km) and 8k in 39:45 (4:58/km). 8k steady at first behind Michelle Wells then with Garry H, Burkey and Ken Eynon. Eased off. Very tired. |
Sun 24 Mar |
22 | Long run from Garry Hosking's house, up Red Hill, around golf course etc then drain to North Curtin in 2:03:12 (5:36/km). Felt okay although legs sore. |
Week 12 | 96k - Good week although tired. Weight 76.0kg. 349km last 4 weeks. |
Date | Kms | Comments |
Mon 25 Mar |
8 | Theodore fire trail 'up' in 42:30 (5:19/km). Didn't have time for more due to SCT meeting. Felt okay although tired from work. |
Tue 26 Mar |
10.5 | From Calwell oval. Warm-up with Kelly, Chris and Caitlin (race walker) then fairly solid out/back fire trail through bush to Conder in 56:20 (5:22/km). Raining on way back and got soaked. |
Wed 27 Mar |
17 | From Deek's Drive, mountain bike single tracks then past Pipe Flat, up hill and back on Central Six in 87:35 (5:09/km). Tired at first but felt good, stron last 30 mins finishing in the dark. |
Thu 28 Mar |
nil | Rest day. Late finish at work. Fairly tired. Plan to run twice tomorrow. |
Fri 29 Mar |
25 | O/B 9am to Isaacs Ridge via Gilmore track and Macarthur water tank, turning at 68 minutes. AHR 132, staying between 125 and 140. 2:16:20 (5:27/km). Felt okay although tired at finish. RS 719. |
Sat 30 Mar |
13 | From Scrivener Dam with Garry H's group, 9am. Conrad S, Mark S, Michael, Jessamy, Jillian and Garry. Included 2 x 9 minutes at about 4:15/km. 72:54 (5:36/km). Okay although tired. |
Sun 31 Mar |
19.5 | Long run from Garry's in Hughes. Red Hill tracks, golf course up to Mugga Way and back, easy pace. 1:53:00 (5:48/km). Felt good - could have run faster. |
Week 13 | 93k - Good week. Feeling stronger. | |
Mon 1 Apr |
11 | Track, Calwell. 40 minute warm-up with Kelly, Chris and Sherry. 6 x 500m steady pace with Courtney, Sherry, Karen: 2:11, 2:08, 2:04, 2:07, 1:54, 1:55. Felt OK, no problems. |
Tue 2 Apr |
7 | Track, Calwell. Longish warm-up/down. 500, 300, 200, 300, 500 picking up the group. Quite quick. 1:50, 62, 40, 61, 1:47. Felt OK although should have run more distance. |
Wed 3 Apr |
16.5 | Stromlo. Corkwoods run in 80:12 (4:52/km). Leg muscles a little sore at start. 41:10 at the gate, 4:49 k split on bikepath. 5:30 start too late, finished in darkness and had to slow. |
Thu 4 Apr |
9.5 | Track, Calwell. Solid 30min warm-up with Kelly, Airlie, Chris and Luke to Elec Box on Theo trail. 3 x 1200m on track at 4:50/km pace. Long warm-down. Felt OK. |
Fri 5 Apr |
6 | 'Steps run' down in 29:40 (4:57/km). Fairly solid pace including 4:49 k split on the fire trail. Short run due to Geoff M's group dinner at Marinetti's in O'Connor. |
Sat 6 Apr |
10 9.5 |
Out/back to Banks through bush and new fire trail above Banks. 53:24 (5:20/km) at 9.30am. Didn't feel that fresh! Race: CCC Regatta Point 4k in 16:17 (4:04/km). Not bad considering feeling tired. Steady pace after fastish start, catching Geoff Moore after the turn. Good battle, not far behind Jimmy. 5.5k total warm-up/down with Kelly, Chris and Geoff to Hospital Hill. |
Sun 7 Apr |
19.5 5.5 |
From Stage 88 after Women and Girls' Fun Run - summit Mt Ainslie then Parly House fitness track in 1:51:36 (5:43/km). Didn't feel that good. PM from Calwell Oval. Easy with Chris, Luke and Airlie up to Railway through pine forest. Felt OK considering this morning's run. |
Week 14 | 94k - Marathon OK considering the lack of mileage and long runs. | |
Mon 8 Apr |
10 | Geoff Moore's first session at Parliament House! A lap prior to 2 laps warm-up. 8 'circuits' of various exercises with Jim Tucker and Mick Dando. Didn't feel that great! 55:45. |
Tue 9 Apr |
9 | Track, Calwell. 28 mins warm-up incl easy hills. 5 x 200m + 300m with Chris with his 1k repeats. 200s in 41, 300 in 58-60. Barefoot. Felt good first 3, then sore! |
Wed 10 Apr |
nil | Rest day. Raining. Decided to rest because the right heel/achilles very tender after yesterday's barefoot running. |
Thu 11 Apr |
12 | Geoff Moore's Dickson Track. 23 mins warm-up feeling a little tired. 3 x 1000m with Geoff and Annette Sugden off 9 minutes. 3:53, 3:55, 3:51. Felt OK, pleased with this session. |
Fri 12 Apr |
9 | Easy running local trails and to Conder in 48:46 (5:25/km), feeling tired. |
Sat 13 Apr |
11.2 | Race: 16th Annual Marathon Eve 10k - 60th in 43:30 (4:21/km). Strong start, feeling good at first then crook (late lunch). 7:55 at 2k, 20:54 at 5k so a big fade. Behind Jim and HW Hugh but 20s ahead of Lisa. Dave Wilson ran 36:30 and Isabella Woo 35:50. |
Sun 14 Apr |
nil | Rest day. Helping at the Canberra Marathon from 6am to 12 noon. Planned to run at 4pm but it was raining and felt tired. |
Week 15 | 51k - Bit of an ordinary week. Poor 10k race. Weight 75.0kg. | |
Mon 15 Apr |
9 | Geoff's Parliament House. Easy session - 2 laps warm-up then exercise stations. 52:00 (5:47/km). |
Tue 16 Apr |
7 | Track, Calwell. After warm-up, 10 x 300m in about 63 secs average. |
Wed 17 Apr |
nil | Rest day. Raining - didn't feel like running. Worked on SCT website. |
Thu 18 Apr |
9 | Track, Calwell. 33 min warm-up with Amy, Chris, Darryl and Matty then 6 x 300m in 65 sec average, plus 4 x 200m in 40 secs average. Felt OK. |
Fri 19 Apr |
nil | Rest day. Picked up CCC gear from Ken Eynon for my XC race at Tuggeranong Elec Box. |
Sat 20 Apr |
6 | Mount Tuggeranong, 35:00 (5:50/km) plus riding bike around course and walking to set up course. |
Sun 21 Apr |
22 | From Garry Hosking's, easy around Red Hill and to Dunrossil Drive with Garry, Michael, Mark, Jessamy, Jillian and Emily. Felt pretty good (energy and legs). 2:00:45 (5:29/km). |
Week 16 | 53k - Another so-so week. Weight 74.8kg. 291km last 4 weeks. |
Date | Kms | Comments |
Mon 22 Apr |
10.5 | Geoff's Parliament House. 20 mins warm-up prior to lake and back. 8 exercise station circuits and one hill. Felt OK. 59:00 (5:37/km). |
Tue 23 Apr |
18.5 | Vet's Tuesday Group in 1:40:15 (5:25/km). Stromlo incl last part of Jogalong. Kept with front group (except Des Brown) - with Geoff Moore, Danny Dawes and Ken Eynon. Beaut day. Felt pretty good. |
Wed 24 Apr |
12.5 | Mount Tugg east plus through bush to Banks and back in 67:36 (5:24/km). |
Thu 25 Apr |
3.68 7 |
Race: CCC - Anzac Relays leg 4 for C-grade SCT in 14:35 (3:58/km). Same time as last year! Could have run faster. No racing shoes or warm-up. Noni C ran 13:11! PM - long warm-down after relays with Geoff Monro including summit of Mt Pleasant. Amazing view! Felt OK. |
Fri 26 Apr |
nil | Rest day. Late finish at work before dinner at Marinetti's with Joy, Mal, Steve, Kath and Jim. Tired! |
Sat 27 Apr |
14 | Mount Taylor with Garry's group plus earlier warm-up. 4 x 5 minutes at about 4:00/km pace a little behind Noni and Jess. 77:08 (5:31/km). |
Sun 28 Apr |
22.5 8 |
AM - From Garry Hosking's place, long run on Red Hill in 2:05:34 (5:35/km) with Garry, Jess, Michael, Mark, Jillian, Emily and Peter (on bike). PM - Track, Calwell. 12 mins warm-up then 12 x 400m at 4:00/km pace plus 3 x 300 in 71 seconds. Felt OK considering the morning long run. |
Week 17 | 96k - Much better week. OK Anzac Relay leg. | |
Mon 29 Apr |
9 | Geoff's Parliament House. A more continuous session including 3 laps of the exercise station circuit. 48:30 (5:23/km). Felt tired from yesterday. |
Tue 30 Apr |
6 8.5 |
Race: Lake Stakes 6k in 27:50 (4:38/km). The 500th LS run. No warm-up. Didn't want to run too hard - start group 13:15. 41st and 4th last, but won a pair of shorts worth $25! PM - Track, Calwell. 34 minute warm-up with Chris, Kelly, Airlie, Sherry, Dom, Kate and Amy then 10 x 300m easy in 1:11 average (3:57/km pace). |
Wed 1 May |
18 | Tuggeranong fire trail plus Conder and Banks in 1:34:33 (5:15/km). Steady start - felt great in the middle with some 4:50/km running. No problems. |
Thu 2 May |
13 | Track, Dickson. Geoff's group. While warming up, saw Dick Telford's group running 400s with 30 sec recoveries. 6 x 400m with 400 jog recoveries relay. 2nd with Annette Sugden and Mike Woresly. |
Fri 3 May |
10 | Gilmore Tunnel O/B at 5pm. Felt particularly good and light. Could race well tomorrow. Still T-shirt weather. 52:30 (5:15/km). |
Sat 4 May |
12.3 | Race: CCC - Molonglo Gorge 7.6k, 44th in 34:15 (4:30/km). Pretty good effort - ahead of Jimmy, about 1 min behind Kelly Armstrong. First lap 16:26 then faded to 17:49. Noni ran 31:50! Too hot. Fitness improving. Warm-up jog with Rosemary Longstaff and warm-down with Garry. |
Sun 5 May |
20 8.7 |
AM - From Garry's with Garry, Michael, Nick Walshe, Mark, Noni, Jessamy and Jillian. A bit interrupted as Noni had a sore knee. 1:55:00 (5:45/km). PM - Track, Calwell. Long steady run with Luke, Chris and Kate up through pine forest in 48:00 (5:31/km). Felt pretty good. |
Week 18 | 105k - Good week and mileage. Weight 75.0kg. | |
Mon 6 May |
7.5 | Geoff's Parliament House - 2 laps warm-up then 3 x 1k loops with exercise stations. |
Tue 7 May |
8 | Track, Calwell. 30 min warm-up to Gilmore then 6 x 400m in approx 90 secs average. OK session. |
Wed 8 May |
15.5 | Out/back to Macarthur in 78:36 (5:04/km). Strong middle after feeling tired early. Still t-shirt weather - great for May! |
Thu 9 May |
2 | Susie Kovacs' session. Warm-up then watching Susie doing sprint work with the kids. |
Fri 10 May |
18 | Out/back to Macarthur but further than Tuesday in 93:16 (5:11/km). Easy but felt pretty good - no problems. |
Sat 11 May |
13.1 | Race: CCC - Duffy Pines 4.5k in 18:53 (4:12/km), 8th place but 4 females ahead! Chased Glenda Regan and Kelly R early. 30s faster than last year, but 1 min behind PB. After, ran 8k race steady in 43:00 (5:22/km). |
Sun 12 May |
18 | From Garry Hosking's to Curtin horse paddocks and back, chatting to Jessamy about her training. 16k in 81:00 (5:04/km). PM - 2k warm-up at Calwell. |
Week 19 | 80k - Good XC race at Duffy. Weight 75.0kg. | |
Mon 13 May |
8.5 | Geoff's Parliament House - ran easily throughout - 8 x 400m with 400 jogs. Quite tired and a sore right hip. Still waiting for new car to arrive. |
Tue 14 May |
nil | Rest day. Raining all day, training at Calwell called off. |
Wed 15 May |
nil | Rest day. Cold and miserable at work. Didn't feel like running afterwards. |
Thu 16 May |
12 | Track, Calwell. 7k warm-up with Chris, Kelly, Kate, Dom and Airlie on Theodore track. 11 x 400m at about 4:08 per km pace. Felt pretty good. |
Fri 17 May |
nil | Rest day. Again, cold and miserable weather. Computer work for the club. |
Sat 18 May |
nil | Rest day. Should have run. Haircut and shopping day. |
Sun 19 May |
21.1 | Race: Canberra Half Marathon in 1:43:12 (4:53/km). Bit of a disaster - started at 94 min pace with Lisa. Didn't feel well (flu?) and right heel hurt after 10k. 5k splits: 21:55, 23:24 (45:19), 25:23, 26:39! + 25s. Need new Brooks Mk 1 shoes. |
Week 20 | 41k - Poor week and HM race. 322km last 4 weeks. |
Date | Kms | Comments |
Mon 20 May |
12.5 | 'Gilmore 12' - Out/back Gilmore incl Builder Circuit in 65:30 (5:14/km). Cool - long pants and sleeves. Felt okay although left hip a little niggly. |
Tue 21 May |
11 | Track, Calwell. 7.5k warm-up with Kelly, Allan McGlew, Chris and Kate up through pines to railway. Then 8 x 400m ave about 1:38 (4:05/km pace) with 1:40 rests. Felt pretty good. |
Wed 22 May |
12.2 | 'Gilmore 12' variation in 63:45 (5:14/km). A little tired but middle section good. Hip felt better. |
Thu 23 May |
6.5 | From Calwell - through pines to railway and back in 32:26 (4:59/km) with Kelly, Chris, Allan - felt okay but need more distance. |
Fri 24 May |
nil | Rest day. NEW CAR DAY! Collected Toyota Corolla Ascent 2002 from Canberra Toyota at 3.30pm. Overcast, threatening rain. All good. |
Sat 25 May |
10.5 | Race: CCC - Stranger Hill 3.5k race steady in 16:30 (4:43/km) behind Kerry Muir and Karen, solid warm-up. 7k race in 30:22 (4:20/km), 23rd place - good result. Battle with Robbie Costmeyer, finished ahead of Jim White and Heath but behind Hugh Ford. Feeling fit. |
Sun 26 May |
20 | From Hughes with Garry and group in 1:49:24 (5:28/km). To Curtin horse paddocks, Phillip College with kids then extra to Golf Course. Felt very good on this run. |
Week 21 | 72k - Good week. Fitness coming around. Weight 73.5kg. | |
Mon 27 May |
9 | Geoff's Parliament House, total of 50:00 (5:33/km). 2 'circuit' laps and around PH warm-up and warm-down. |
Tue 28 May |
8.5 | Track, Calwell. 46:00 (5:25/km). To and from track as a warm-up/down. Ran Courtney's session: 700m (2:57), 500m (2:01), 700m (3:00), 500m (2:15) then 3 x 300m and 3 x 200m in 67s and 41s jogging between efforts. Felt pretty easy - no problems. |
Wed 29 May |
12.3 | 'Gilmore 12' variation in 64:31 (5:15km) - easy start with a few tendon niggles. Ran smoothly middle section. |
Thu 30 May |
13 | Track, Calwell. To track then 37 min run with Kelly and Chris. 8 x 200m with Karen at about 47 sec average (4 min ks). Easy run home. Felt okay. |
Fri 31 May |
nil | Rest day. Late finish at work and didn't think running would be prudent. Aim to run twice tomorrow! |
Sat 1 Jun |
10.3 18 |
8.30am - Easy run to Conder on fire trail/bush and back in 55:30 (5:23/km). Felt okay, muscles a little tight. Race: CCC - Molonglo Reach 5k in 23:14 (4:39/km). Easy start, caught Christina Ivansson at the turn. 10k race in 46:27 (4:39/km) - even pace, start with Geoff Moore and Amanda then ran with Macca and Garry Molineaux middle stages then Karen Burton last 3k. Good training. Warm-up/downs 3k. |
Sun 2 Jun |
17 | From Garry's to Stromlo via Woolshed, down to Scrivener Dam and back in 90:06 (5:18/km). Ran with Jessamy and Noni at a steady pace. Felt good! |
Week 22 | 88k - Another good training week. Weight 74.0kg. | |
Mon 3 Jun |
8.6 | Geoff's Parliament House 46:26 (5:24/km). Sprints on lower grass hills plus 3 laps of PH. Felt OK. |
Tue 4 Jun |
12.5 | Track, Calwell. Jog there then solo O/B to south Hume in 64:20 (5:09/km). Strong middle - felt okay with no injury niggles. |
Wed 5 Jun |
10.5 | Local fire trails in 57:18 (5:27/km). A bit tired from lack of sleep. |
Thu 6 Jun |
13 | Banks / Conder on new fire trails, good pace. 68:21 (5:15/km). Still tired. |
Fri 7 Jun |
nil | Rest day. Late day at work then finishing Tuggie Athlete mag. |
Sat 8 Jun |
12.8 | Race: CCC - Rani Road. 3.5k in 14:37 (4:11/km) - hard after steady start. Good race with Heath and Jim. 7th place! Chasing Jessamy second half. Felt good. 5k race in 22:34 (4:31/km) - Steady with Jim, Heath and Col Bridge first half, passed by Geoff Moore coming back. Could have run faster. |
Sun 9 Jun |
21 | From Garry's in 1:50:00 (5:14/km) - Easy to Curtin horse paddocks, Oakey Hill. Felt good and easy - getting used to higher mileage. |
Week 23 | 78k - Good week and races. Weight 74.0kg. | |
Mon 10 Jun |
13 | Gilmore tunnel to railway in 67:20 (5:11/km). Cold! No injury niggles. Need more sleep! |
Tue 11 Jun |
7 | Track, Calwell. To and from track. 4 x 600m with Airlie and Courtney at about 4 minute/km pace. Felt pretty good. 37:00 total (5:17/km). |
Wed 12 Jun |
nil | Rest day. Late day at work. Tuggie Athlete to printers. |
Thu 13 Jun |
14.5 | Track, Calwell. Ran to track then long run with Kelly and Allan McG O/B railway track towards Hume. Raining. 74:06 (5:07/km). |
Fri 14 Jun |
16 | Long run to Erindale then back through Monash, finishing in the dark. Tired but okay. 84:40 (5:17/km). |
Sat 15 Jun |
17.3 | Race: CCC - Yarralumla Bay. 3k in 12:43 (4:14/km), hard chasing Jim, Jess and Courtney. 7.8k race in 34:31 (4:26/km), felt average - first lap too hard. 6.5k warm-ups/downs. |
Sun 16 Jun |
24 | Solo to Macarthur/Fadden and back in 2:08:15 (5:21/km). Felt tired last 20 minutes. Don't know about marathon running after that! |
Week 24 | 91k - Not quite on top of training. Weight 74.0kg. 329km last 4 weeks. |
Date | Kms | Comments |
Mon 17 Jun |
11 | Geoff's Parliament House. 60:48 (5:32/km). Early solo 2k run. 20 mins of 30 sec sprint / 1:30 jog. With Ken Eynon and Annette Sugden. Moderately hard. Felt OK. |
Tue 18 Jun |
7 | Track, Calwell. 35:20 total (5:03/km). Ran to and from track. 5 x 300/200m with Courtney. 200s about 41s, 300s 60-63 secs. Felt pretty good. |
Wed 19 Jun |
nil | Rest day. Very tired. Working on Tuggie Athlete. |
Thu 20 Jun |
8 | Track, Calwell. 42:00 total (5:15/km). Ran to and from track. 2 sets of 5 x 200m with Karen at 41-42 secs. Felt OK. |
Fri 21 Jun |
13 | Gilmore Tunnel to Railway in 67:30 (5:12/km). Quick tempo with fast leg speed. Felt pretty good. 34:58 / 32:22. Finished in darkness. Legs felt good! |
Sat 22 Jun |
20.6 | Race: CCC - Mount Ainslie. 3k event easy in 14:21. 9.3k hard in 41:41 (4:29/km). Fast start, keeping up with Kathy Southgate, Geoff Moore, Robbie C. Faded after half way - caught by Jim and Rosemary. 8.3k of warm-ups and downs. |
Sun 23 Jun |
21 | Race: - Terry Fox Fun Run 10k in 48:08 (4:49/km). Started easy at back - first km in 5:30, last in 4:40. Warm-up to Carillon and back plus 16 mins warm-down. |
Week 25 | 80k - Good week. Weight 74.0kg. | |
Mon 24 Jun |
13 | Geoff's Parliament House. 73:15 total (5:38/km). Early warm-up 20 minutes. Light pole sprint session with Ken Eynon and Annette's group. Good effort. |
Tue 25 Jun |
7 | Track, Calwell. To and from track. 8 x 200m with Karen in 43 secs each. Felt OK although achilles sore afterwards! |
Wed 26 Jun |
13 | Gilmore Tunnel to Railway in 71:04 (5:28/kmk. Late start - had to slow coming back due to darkness, finishing on the highway rather than the trail. OK. |
Thu 27 Jun |
7.5 | Track, Calwell. Ran to and from track. 2 sets of 8 x 400m with Airlie and Dom at about 87-93 secs each then 4 x 300m at 60-64 secs. A bit too quick for this time of year. |
Fri 28 Jun |
10 | Short Gilmore Tunnel run. Easy pace - 54:06 (5:25/km), finishing into freezing rain. Very cold legs! |
Sat 29 Jun |
18.6 | Race: Pennington 16k - 34th in 74:48 (4:39/km). Solid training run - ahead of John Stewart, Peter Cullen, Michael Daly but behind Geoff Moore and Robbie. Not too bad. Warm-up with Geoff. |
Sun 30 Jun |
22.5 | From Garry's - group run around Oakey Hill in 2:00:18 (5:21/km). Steady, felt pretty strong. Extra distance with Jessamy to make up 2 hours. |
Week 26 | 91k - Another good training week. Weight 73.5kg. | |
Mon 1 Jul |
11.5 | Geoff's Parliament House, 62:44 total (5:27/km). 20 mins early warm-up then 'long' 650m intervals steady. Felt OK but tired. |
Tue 2 Jul |
8 | Track, Calwell. Ran to and from track. 12 x 150m 'easy' in about 31 seconds each. |
Wed 3 Jul |
nil | Rest day. Late finish at work. Tired. |
Thu 4 Jul |
10 | Track, Calwell. 3 sets of 3 x 400m at 89 seconds plus 3 x 300m with Kate at 64 secs. Felt pretty good. |
Fri 5 Jul |
nil | Rest day. Another late day at work. Taper for tomorrow's race. |
Sat 6 Jul |
13.7 | Race: CCC - O'Connor Ridge 5k in 21:45 (4:21/km). Equal best race of the season. Ahead of Robbie, Jimmy, Geoff and equal with Steve Appleby - but 35s behind Hugh. Warm-ups / downs of 8.7k total. |
Sun 7 Jul |
17 | Mike Sainsbury Parliament House session. 1:30:06 total (5:18/km). Warm-up, watched session then a lap of East and Central Basin LBG. Sunny, not too cold. OK. |
Week 27 | 60k - Poor mileage but good 5k XC race. Weight 73.5kg. | |
Mon 8 Jul |
9 | Geoff's Parliament House. Hill session with the slower group - 8 x 'half' hills at an easy pace. Felt quite tired! |
Tue 9 Jul |
4.3 | Track, Calwell. Ran to and from track. Didn't train as felt too tired. |
Wed 10 Jul |
nil | Rest day. Late day at work. Tired! |
Thu 11 Jul |
8 | Track, Calwell. Ran to and from track. Long intervals at about 4 minute km pace. |
Fri 12 Jul |
nil | Rest day. Late day at work! |
Sat 13 Jul |
nil | Rest day. Drive to Cambewarra (birthdays for Nathan 8 and Claire 6. |
Sun 14 Jul |
12.5 | Cambewarra. With Anne at 8AM - Hockey's Lane to bush trails of North Nowra plus 45 minutes by myself. 70:20 total (5:38/km). T-shirt weather! |
Week 28 | 34k - Not a good week. Tired! 265km last 4 weeks. |
Date | Kms | Comments |
Mon 15 Jul |
11 | Geoff's Parliament House. Arrived early - 15 mins warm-up then 8 x 'half' hills. Felt good although physically tired. |
Tue 16 Jul |
9 | Track, Calwell. 2 sets of 8 x 200m with Kate in about 42 secs. Jog back recoveries 1 minute. Felt amazingly good! |
Wed 17 Jul |
nil | Rest day. Tired! Need to address tiredness problem. Chat to Jim White re Jim Tucker. |
Thu 18 Jul |
8 | Track, Calwell. Medium intervals at good pace. Ran with Airlie Chalmers. 400 in 90s, 3 x 500m in 1:47-1:50, 3 x 300m in 60s down to 57s. 1 x 200m in 41s. Good! Perhaps a good track season? |
Fri 19 Jul |
nil | Rest day. Yet another day off. Watched TdF then met Jim at the Hyperdome for dinner. |
Sat 20 Jul |
nil | Rest day. Should have jogged. Slack! |
Sun 21 Jul |
16.1 | Race: CCC - West Basin 10 miles. 29th in 71:28 (4:26/km). Started too fast - 34 minutes at 5 miles. Passed by Kerry Vaughan, ran late stages with Mick Horan. |
Week 29 | 44k - Poor mileage. OK 10 mile race. Weight 74.0kg. | |
Mon 22 Jul |
12 | Geoff's Parliament House. Total 67:00 (5:35/km). Ran 650m repeats at a very easy pace! Calves quite sore from yesterday's race. |
Tue 23 Jul |
10 | Track, Calwell. Ran to and from track. Long intervals (600s, 500s etc at 3:50/km pace) with Amy, Sherry and Kate. Felt OK. |
Wed 24 Jul |
nil | Rest day. Another day off due to tiredness. |
Thu 25 Jul |
9 | Track, Calwell. Ran to and from track. Long intervals again at 3:50/km pace. Feeling better with these. 500s were in about 1:50. |
Fri 26 Jul |
nil | Rest day. Late day at work. Met Jim T at the Hyperdome for dinner. |
Sat 27 Jul |
24 | From Dunrossil Drive with Jennifer A - 7AM start. Cold! Total 2:20:00 (5:50/km). Curtin horse paddocks, Yarralumla woolshed, over river to Stromlo and back. Felt pretty good! |
Sun 28 Jul |
7 | Parliament House with Mike S. Ran the warm-up and warm-down. 40:00 total (5:43/km). Afternoon coffee with Jennifer at Bernadette's Cafe in Ainslie. |
Week 30 | 62k - Another average week. Weight 74.0kg. | |
Mon 29 Jul |
12.5 | Geoff's Parliament House. Total 65:30 (5:14/km). Reconciliation Place early warm-up. 4 x 500m intervals with group incl Jennifer who ran quite well. Very tired from lack of sleep. |
Tue 30 Jul |
10 | Track, Calwell. Ran to and from track. 6 x 800m in 2 sets of 4 - ran mainly with Airlie. 3:14, 3:09, 3:05, 3:05, 3:04, 3:01. Roughly 3:50/km pace. |
Wed 31 Jul |
nil | Rest day. |
Thu 1 Aug |
9 | Track, Calwell. More long intervals - no problems. 50:00 total (5:33/km). |
Fri 2 Aug |
nil | Rest day. Has to be my last rest day! Need to get back into regular training. Coffee/dinner with Jim T at the Hyperdome. |
Sat 3 Aug |
16.5 | Race: CCC - ACT Cross Country Championships. 51st in 53:09 (4:26/km). Lap (3k) splits: 16:40, 17:59, 18:29. Behind Geoff Moore (51:24), Burkie and Charlie (52:51) so a bit of an average race. Ahead of Jimmy and Heath. 4.5k warm-down. Have lost form due to low mileage. |
Sun 4 Aug |
19 | From Stromlo Jogalong - lap with Geoff, Lisa and Maria in 35 mins then 15 mins with Vets' group then solo river and Central Six. 104:46 (5:31/km). Tired when finished! |
Week 31 | 67k - Fairly average ACT XC Championships. Weight 75.0kg. | |
Mon 5 Aug |
13 | Geoff's Parliament House - Early warm-up to the lake and back. Easy 650m repeats including a couple of stronger ones. Julie's last day before moving to Sydney. |
Tue 6 Aug |
11 | Track, Calwell. Ran to and from track. Intervals: 5 x 500m in 2:00, 1 x 400m in 95s and 3 x 300m in 60s. Felt OK although noticing lower endurance. |
Wed 7 Aug |
nil | Rest day. Tired from a late day at work. |
Thu 8 Aug |
10 | Track, Calwell. Intervals with Airlie, Dom and Kate at steady pace. 4 x 500m - 1:52, 1:52, 1:51, 1:52. 4 x 400m in 89, 87, 89, 86. OK for this time of year. |
Fri 9 Aug |
nil | Rest day. Tired from work and early start tomorrow. |
Sat 10 Aug |
3 | Easy run from Bruce's place. 18:00 total (6:00/km). Hopeful of 60 minutes tomorrow. Quite warm though. |
Sun 11 Aug |
14 | Race: - Sydney City to Surf 14k - 1,445th in 63:08 (4:31/km). Good start with Kerry Vaughan but it was too hot. Lots of drink stops! Splits: 3k 12:45, 5k 22:06, 10k 46:05. |
Week 32 | 51k - Ordinary City to Surf! 224km last 4 weeks. Weight 75.0kg. |
Date | Kms | Comments |
Mon 12 Aug |
7.5 | Geoff's Parliament House. Total 42:58 (5:44/km). Indoor session in underground carpark - about 25 laps of 350m, sprinting up the hill with Ken Eynon and Michelle Wells. Felt OK. |
Tue 13 Aug |
8.5 | Track, Calwell. Ran to and from track. 4 x 900m with Courtney at 27s per 100m. Steady, not too hard. 4:00, 4:07, 4:08, 4:17. |
Wed 14 Aug |
13 | Gilmore Tunnel to Railway in 65:16 (5:01/km). Strong effort from the start. 33:15/32:01. Noticed lack of endurance last 5k. AHR 145, MHR 153. RS 725. |
Thu 15 Aug |
8 | Track, Calwell. 4 x 600m (last 200m in 44sec) with Sherry, Courtney, Karen. 2:31, 2:24, 2:24, 2:21. Plus 4 x 500m in 1:59, 1:53, 1:54, 1:58. |
Fri 16 Aug |
12 | Railway loop via pines and back on Gilmore track in 63:24 (5:17/km). T-shirt weather! Ran easy, felt pretty good. |
Sat 17 Sep |
nil | Rest day. Left 7.30AM, bus to Civic, express to airport for flight to Alice Springs with Linda and Jennifer - left Sydney 2:15PM. |
Sun 18 Aug |
42.2 | Race: Alice Springs Marathon in 4:11:07 (5:57/km). Ran with Jennifer. Surprised to finish although with walking, jogging, race-walking from 32k. Felt particularly good until 25k. Very cold start (frozen hands), not too warm at finish. 5k splits: 27:15, 26:12, 26:21, 26:49, 29:51 (incl loo stop), 30:20, 33:33, 35:53 + 14:53 (last 2.2k). |
Week 33 | 91k - Happy Alice Springs Marathon. Weight 74.0kg. | |
Mon 19 Aug |
7.5 | Alice Springs. 42:54 total (5:43/km). Ran from apartment 'Alice on Todd' up river then out to marathon start and back. Felt OK except for sore right hamstring. |
Tue 20 Aug |
nil | Rest day. Enjoyed a sleep in! |
Wed 21 Aug |
6.5 | Kings Canyon. Total 38:46 (5:58/km). Easy with Jennifer on dirt road towards Alice then exploring grounds of the resort. Both achilles tight and quads sore. |
Thu 22 Aug |
9.4 | Ayers Rock/Uluru. Lap of the rock in 52:56 (5:38/km). Ran easily as Jennifer wasn't feeling that great. Amazing place to run - good track although bumpy early and sandy in places. Felt quite good and inspired. |
Fri 23 Aug |
5.4 | Ayres Rock Resort. Total 31:06 (5:46/km). From 'Sails in the Desert', ran north exploring the complex, around the oval and passing other hotels. Achilles still tight and no energy. |
Sat 24 Aug |
6.6 | Ayres Rock Resort. Total 36:43 (5:34/km). Last day of a fantastic holiday. After playing tennis last night with Linda, easy run with Jennifer passing the gym and 50m pool. Legs still tight. |
Sun 25 Aug |
nil | Sydney. Rest day. Walk with Bruce to and from Chatswood shops. Felt OK although left knee niggly. |
Week 34 | 35k - Enjoyable runs in the red centre. Weight 74.0kg. | |
Mon 26 Aug |
9.5 | Geoff's Parliament House, 54:00 total (5:41/km). Ran easily throughout the session (sprints and strides on lower flagpole grass). |
Tue 27 Aug |
5.5 | Track, Calwell. Tough run up through Melrose Pines with Airlie setting the pace and back with Dominique easier. 28:24 (5:10/km). Left knee a little niggly. |
Wed 28 Aug |
13 | Gilmore Tunnel to Railway in 68:24 (5:16/km) @ AHR 138. At 2PM (last day of long service leave). Beautiful day - T-shirt weather. Steady on the way out, faster back. 35:36/32:48. Felt better although left knee still niggly. RS 726. |
Thu 29 JAug |
7 | Track, Calwell. 38:00 total (5:26/km). Left knee still sore. Tired from work. 5 x 500m with Karen and Courtney. 2:03, 1:57, 1:55, 1:55, 1:51. |
Fri 30 Aug |
nil | Rest day. Day off for the left knee. |
Sat 31 Aug |
12 | Race: CCC - The Pinnacle. 8k in 35:35 (4:27/km). Short warm-up. Gaining on Col Bridge 2nd lap. 17:35/18:00. Ahead of Charlie, Jim and Heath. Felt strong (from the marathon?) - 4k of warm-up and warm-down. |
Sun 1 Sep |
12 | Stromlo Vets' Pack Run, O/B Mt Stromlo in 61:49 (5:09/km), turning at 31 minutes. Ran with Jim, starting late and catching group before the big climbs. Tired. |
Week 35 | 59k - Pretty good Pinnacle XC Race. Weight 74.0kg. | |
Mon 2 Sep |
12 | Geoff's Parliament House, total 62:58 (5:15/km). 15 mins early warm-up. Lower flagpole efforts, just striding out. Not feeling fresh at all. |
Tue 3 Sep |
8 | Track, Calwell, total 46:00 (5:45/km). 25 mins solid warm-up with Kelly. 500m in 1:56. 3 x 600m in 2:20, 2:18, 2:14. 500m in 1:48. Pretty good session. Legs, breathing OK. |
Wed 4 Sep |
nil | Rest day. Felt tired from work. Should have run. |
Thu 5 Sep |
6.5 | Track, Calwell. 2 x 900m in 4:00, 3:41 with Karen and Sherry. 3 x 700m in 2:52, 2:50, 2:48. 3 x 500m in 1:55, 1:53, 1:52. Felt good. Pace felt easy. Good form. |
Fri 6 Sep |
15 | Railway Fifteen. New course - Gilmore Tunnel + 1k extra past Melrose Station to the south. Didn't feel loose at start but strong middle. 81:18 (5:25/km). |
Sat 7 Sep |
4 | Race: CCC - Carillon Relays 3k leg in 12:22 (4:07/km). Not bad considering little warm-up and yesterday's long run. Dry but a strong headwind first 500m. Finished 1 sec behind Danny O'Dea. Left knee still niggly. |
Sun 8 Sep |
15 | Race: - Incl Vets' Canberra Centre Fun Run, total 70:32 (4:42/km). Ran to start from Parly House. Fast start with Rosemary, chasing Jim and Jillian. Passed by Kathy Sims before 3k. Tough last 2k. Training shoes and tights. |
Week 36 | 60k - Need more mileage. 245km last 4 weeks. |
Date | Kms | Comments |
Mon 9 Sep |
nil | Rest day. Left knee stiff and sore. |
Tue 10 Sep |
7 | Track, Calwell. Long warm-up/down. 6 x 300m with Courtney - 66, 63, 60, 60, 58, 58. Knee OK but a bit stiff. Struggled for speed. Sore after so walked home. |
Wed 11 Sep |
nil | Rest day. Knee quite sore again. |
Thu 12 Sep |
nil | Rest day. Knee a little better but can still feel it. Using Feldyne anti-inflamatory cream. |
Fri 13 Sep |
nil | Rest day. Rode bike to the track and helped with timing. Knee still sore. |
Sat 14 Sep |
nil | Rest day. Knee feeling much better. Organised rental car for Wagga trip. |
Sun 15 Sep |
11.4 | Race: - 31st Wagga City to Lake 9k Fun Run. 38:59 (4:20/km). Not bad! With Carmel Kahlefeldt early. About 20m behind Jim at 3k. Had to slow on downhills because of knee and lack of fitness. Splits: 4:02, 4:02, 4:14, 5:02, 4:00, 4:22, 4:13, 4:40, 4:23. Warm-up 2.4k, seeing Tony and Gail at MG Car Festival. Also saw Bernie King and Maureen Rossitor. |
Week 37 | 18k - OK City to Lake considering knee injury. Weight 75.0kg. | |
Mon 16 Sep |
nil | Injured - left knee very sore today! Couldn't walk without pain. |
Tue 17 Sep |
nil | Injured - knee a little better, but still sore walking. Using Feldyne. |
Wed 18 Sep |
nil | Injured - knee improved but have decided to rest it until 'perfect'. |
Thu 19 Sep |
nil | Injured - knee further improved. Can walk normally. Swelling and tenderness gone. |
Fri 20 Sep |
nil | Injured - still resting it. Busy with overtime at work. |
Sat 21 Sep |
nil | Injured - yard work in lieu of exercise. Visited Mal and Joy to see the movie 'Insomnia'. |
Sun 22 Sep |
nil | Injured - Rode bike to training at Calwell. Karen S showed me some exercises and how to tape the knee. |
Week 38 | 0k - Not a happy camper with the knee injury. Weight 74.5kg. | |
Mon 23 Sep |
nil | Injured - knee feeling pretty good - about 90%. Could have tried running but decided not to. |
Tue 24 Sep |
3 | Track, Calwell. First day no difference between right and left knee. Taped both knees. 15 x 100m at a 'strong' pace with 100m and longer slow walk recoveries. Around 19 to 21 seconds (5-minute 1500m pace). Knee felt fine afterwards! |
Wed 25 Sep |
nil | Rest day. Very late finish at work so no time to run. |
Thu 26 Sep |
3 | Track, Calwell. Rode bike to the track (knee a bit stiff). 3 x 200m (41, 40, 39) and 4 x 250m (47, 48, 48, 49). 3:12/km pace. OK running but knee a touch sore riding home. |
Fri 27 Sep |
nil | Rest day. Late day at work then packing for the Narrabeen Running Camp! |
Sat 28 Sep |
11.5 | Narrabeen. Bush hills run in 61:30 (5:21/km). Started easy with Kelly, Brad, Chris, Al, James and Airlie. Through camp towards golf course then around dam. Guided by local vet runner. Felt pretty good. Ran hard at times (out of breath). Knee OK. |
Sun 29 Sep |
6 | Narrabeen. North Narrabeen Beach, 31:30 (5:15/km). With Kelly, Chris, Al and Airlie (James and Brad later). North up stairs then headland bush track to Warriewood Beach and return. Fantastic bush run. Ran strong at times. Felt good. Knee OK. |
Week 39 | 23k - Enjoyed Narrabeen. Promising return to running. | |
Mon 30 Sep |
nil | Rest day. Late day at work. Knee a little sore again after the weekend. |
Tue 1 Oct |
4 | Track, Calwell. Bike to and from. (3 x 500m plus 1 x 400m) x 2. 300m slow jog recoveries. Ran with Courtney and Sophie. 1:58, 1:57, 1:54, 83. 1:57, 1:58, 1:57, 84. Good. Knee a little stiff riding. |
Wed 2 Oct |
nil | Rest day. Late day at work and slightly sore knee. |
Thu 3 Oct |
3 | Track, Calwell. With Sophie and Courtney. 3 sets of 4 x 200m with 50secs rest, 5 mins between sets. 41, 41, 41, 40 - 39, 40, 39, 39 - 39, 38, 39, 38. Pretty good. Knee stiff this morning but OK for this. |
Fri 4 Oct |
nil | Rest day. Late finish at work. Last day before holidays! |
Sat 5 Oct |
nil | Rest day. Drive to Cambewarra at 8.30. Visited Culburra for Dad and Marion's garage sale. Played GP4 with Graeme later then a BBQ for dinner. |
Sun 6 Oct |
nil | Rest day. Swimming. Drove to Vincentia and the beaches around Jervis Bay. 4k walk to Hyams Beach. Played beach football and swam in the beautiful clear water. |
Week 40 | 7k - Good to be on holidays! Weight 75.0kg. 48km last 4 weeks. |
Date | Kms | Comments |
Mon 7 Oct |
nil | Rest day. Didn't run, but should have. Arrived home about 3pm. Feeling a little tired. |
Tue 8 Oct |
13 3 |
AM -Gilmore Tunnel to Railway in 69:54 (5:23/km) @ AHR 148, MHR 156. Started hard and faded. 34:56/34:58. Have lost fitness. RS 797. PM - Track, Calwell. A bit stiff and tired. 5 x 500m with Karen and Bridget. 2:04, 2:01, 2:03, 2:01, 1:59. Knee was OK. Didn't feel too bad. |
Wed 9 Oct |
nil | Rest day. Knee sore again. |
Thu 10 Oct |
8 | Track, Calwell. 42:00 total (5:15/km). Fire trail warm-up with Kelly, Ben and Al in 27:36. 3 sets of 4 x 200m with Karen and Bridget. 43, 45, 42, 44 / 43, 40, 43, 42 / 43, 41, 42, 41. Rest 65 secs. Knee OK but felt tired. Drills after. |
Fri 11 Oct |
7 | Banks and back on bush track in 38:54 (5:33/km). Saw an Echidna! Legs very stiff (from yesterday's session) but knee fine. Need progressive training build-up. |
Sat 12 Oct |
8 | Parliament House session with Mike's group. 2pm. Great weather! With Luke, Al, Kate, Bill (new) and Bridget. 4 x big hill at strong pace. 3 x up/backs. Tough. |
Sun 13 Oct |
nil | Rest day. Finishing TA magazine. Mal and Joy's 5pm for 'Sing-alonga-Abba' concert at the Canberra Theatre. Great show! |
Week 41 | 39k - Not enough running! Losing fitness. Weight 75.0kg. | |
Mon 14 Oct |
nil | Rest day. Visited Mal and Joy to see 'My Big Fat Greek Wedding' at Hoyts. A bit stiff and sore from yesterday's sessioin. |
Tue 15 Oct |
16 | Vets Tuesday Group. 'Bluetts' run mainly with Brian Thomas then chasing Clive Glover and Danny Dawes. 85:20 (5:20/km). Knee good first 20 mins then slight niggle towards finish. |
Wed 16 Oct |
6 | Race: - BBQ Stakes 6k in 33:01 (5:30/km). Legs very stiff and sore throughout. Knee just a minor niggle. Ran easily with Geoff Monro. |
Thu 17 Oct |
2 | Track, Calwell. No warm-up. 3 x 300m, 3 x 200m, 3 x 200m with Karen. 69, 68, 69 / 42, 41, 40 / 41, 42, 40. Felt OK. Knee no problem at all! |
Fri 18 Oct |
9.7 | New local course - 'Theodore River Park' (takes same time as Lane Cove). 49:46 (5:08/km). No problems at all with the left knee! 5:01 km split on the fire trail. |
Sat 19 Oct |
nil | Rest day. Rode the CBX to Mal's to catch a flight to Melbourne. Markets, bike shops then tram to Dianne, Pete, Adam, Natasha Kreitel's place at Kew. |
Sun 20 Oct |
nil | Phillip Island. Drove to the MotoGP with Jim and Mal in Di's black Saab convertible. Good day at the races, but cool and windy. |
Week 42 | 34k - Another low week due to Phillip Island trip. Weight 73.5kg. | |
Mon 21 Oct |
11.5 | Melbourne. Yarra Bend - ran from Pete and Di's down bike path (old railway line), over expressway to the Yarra River. O/B on delightful bush track. 60:26 (5:15/km). Felt good. |
Tue 22 Oct |
nil | Rest day. Packing for the drive with Mal and Joy to Merimbula. Beach walk on arrival. |
Wed 23 Oct |
nil | Merimbula. Another rest day. Walks from the apartment into town and down to the beach, watching kite surfers. |
Thu 24 Oct |
11 | Merimbula. Ran from Tuscany Apartments on bike path to near Pambula and back in 57:10 (5:12/km). Felt pretty good. Measured k on bike path in 4:48. Knee good. |
Fri 25 Oct |
nil | Merimbula. BBQ day today and a trip to Pambula for Go-karts. Good fun! |
Sat 26 Oct |
nil | Merimbula. Movie afternoon and a walk to the beach. |
Sun 27 Oct |
7 | Merimbula. Over bridge, through town and the headland and back in 37:50 (5:24/km). Stopped to watch kite surfers and soccer match. Felt pretty good! |
Week 43 | 29k - Merimbula fun but running going backwards! | |
Mon 28 Oct |
nil | Merimbula. Last day - beach and town walk with Mal and Joy. Drive home in the afternoon. |
Tue 29 Oct |
6 | Track, Calwell. Long intervals with Sophie and Courtney, 4 min pace down to 3:40. 2 x 900m, 2 x 700m, 2 x 500m, 2 x 200m. 3:52, 3:36, 2:45, 2:43, 1:52, 1:50, 39, 39. Felt pretty good. Heavy shoes. |
Wed 30 Oct |
14 | East Basin Wetlands with Graeme Small's group from Acton Ferry Terminal. 76:20 (5:27/km). With Graeme, Cathy M, Maryann, Elizabeth T and Anna F. Steady pace. Hot and windy. |
Thu 31 Oct |
7 | Track, Calwell. Long warm-up with James, Chris, Ben, Al to the pines and new MTB tracks. Sprint work with Karen. Felt bad and slow! Heavy shoes. |
Fri 1 Nov |
9.7 | Theodore River Park course in 59:17 (5:05/km). Legs tight early but improved. 5:00 km split on the trail. OK. |
Sat 2 Nov |
5 | Race: - Interclub 3000m in 12:01.75 (4:01/km). Not much warm-up. Started too quick. Good race with Andrea Ilakovic. Splits: 3:47, 4:07, 4:08. Tired. |
Sun 3 Nov |
10 | Race: - Canberra Times Fun Run - 304th in 47:51 (4:47/km). Ran with Garry Hosking to 5k (he ran 44:09) then slowed. Tired, not fit, hot and stressed. Splits: 4:32, 4:18, 4:30, 4:40, 4:48 (22:48), 5:19, 4:26, 5:20, 4:58, 5:00. OK training run I guess. Lisa 42:05, Jimmy 41:57, Burkie 39:52! Gemechu Woyecha 1st 29:31 and Sara Salmon 34:26. |
Week 44 | 51k - Slightly better although slow CT 10k. Weight 74.0kg. 153km last 4 weeks. |
Date | Kms | Comments |
Mon 4 Nov |
11 | Geoff's North Lyneham. Rode the CBX there. 11k total in 58:42 (5:20/km). 10 x 40 sec hard, 1:20 easy. Cool and windy. Felt better near the end. |
Tue 5 Nov |
2 | Track, Calwell. Ran warm-up only with the kids. Knee sore from accident on the CT 110. |
Wed 6 Nov |
nil | Rest day. Slack. Should have run. Preparing for SCT committee meeting. |
Thu 7 Nov |
7 | Track, Calwell. With Kate and Courtney. 3 x 800m, 3 x 600m, 3 x 400m, 3 x 200m. 3:31, 3:17, 3:17, 2:25, 2:24, 2:22, 1:25, 1:26, 1:26, 39, 40, 39. Good session! |
Fri 8 Nov |
9.7 | Theodore River Park in 53:03 (5:28/km). Easier run - tired and wanted an easier day prior to Interclub. |
Sat 9 Nov |
8 | Race: - Interclub 1500m in 5:41.46. Felt sluggish. Also 4k fun run in 18:02 (4:30/km), running evenly with Kathy Southgate and Jenny Pluck. 2+ k warm-up. |
Sun 10 Nov |
10 | Race: - Brindabella Classic. First part of 'Cotter 15' leg - 10k in 51:52 (5:11/km). Ran with Vets team - Rod Gilchrist, Dave Webster. Strong run but not fit! |
Week 45 | 48k - Ordinary 1500. Not fit at all. Weight 75.0kg. | |
Mon 11 Nov |
nil | Tired. Big day at work. |
Tue 12 Nov |
10.5 | Race: - CCC Spring Series - Dunrossil Drive 5k in 21:44 (4:21/km). Ran hard behind Charlie and Heath first lap but faded. Very hot, dry and dusty! Long warm-up/down. |
Wed 13 Nov |
2 | Race: - Phillip College Mile, 1.6093 k in 6:12 (3:51/km). Ran hard, chasing Bryan Thomas, catching him near the end. Jim 6:02 and Heath 5:42. Not great. |
Thu 14 Nov |
5 | Track, Calwell. With Karen running 6 x 400m in 93, 88, 87, 86, 87, 86. Stopped early as left calf sore. |
Fri 15 Nov |
9.7 | Theodore River Park in 50:47 (5:14/km), including a 5:03 km split on the trail. Strong running after an easy start. Ave HR 142. RS 744. |
Sat 16 Nov |
10 | Race: - Interclub 3000m in 12:23.0 (4:08/km). Off the back early, so a solo time trial. 3:59, 4:15, 4:09. Also, 4k fun run in 17:44 (4:26/km) prior to the 3000. |
Sun 17 Nov |
nil | Rest day. Watched and helped at Calwell training. Tired, no energy. Hot. |
Week 46 | 37k - Ordinary races off ordinary training. Weight 75.5kg. | |
Mon 18 Nov |
9.7 | Theodore River Park in 49:37 (5:07/km) @ AHR 145, MHR 155. Hard after an easy start. Thought it would be faster. 4:59 k split on trail. Saw Peter Brown. RS 742. |
Tue 19 Nov |
4 | Track, Calwell. 4 sets of 4 x 200m with 40 sec rests, 5 mins between sets. With Kate, Sophie and Sherry. Max HR 159. 41, 38, 39, 40 / 37, 36, 38, 37 / 39, 38, 40, 39 / 42, 40, 40, 39. |
Wed 20 Nov |
14 | East Basin Wetlands in 72:56 (5:13/km). Solid pace. With Graeme Small, Elizabeth and Claire (from the UK). Felt OK. Cooler after a hot day. |
Thu 21 Nov |
5 | Track, Calwell. 6 x 500m with Kate, Sophie and Courtney at a steady pace. 2:10, 1:58, 1:54, 1:53, 1:50, 1:54. Legs stiff in the first one. 2 min rests, 5 mins between sets. |
Fri 22 Nov |
9.7 | Theodore River Park in 50:11 (5:10/km). Tired! 20 minutes to warm up. Km splits on trail - 5:05 and 4:51. 50:11 (5:10/km). OK. |
Sat 23 Nov |
8 | Race: - Interclub 4k fun run in 17:40 (4:25/km). Ran hard but no energy. 4:05, 22, 38, 35. Out of shape! With Susannah Mennen early but she ran away. Also, 1500m race-walk in 7:39.4 (5:06/km). Hard race, MHR 162. Chasing Elise Cole. Also HJ in 1.35m. |
Sun 24 Nov |
11 | Race: - Vets Handicap Deeks Drive in 56:15 (5:07/km). Strong start but faded after half way. Tired. AHR 152. RS 778. |
Week 47 | 61k - Need more mileage! Ordinary races. Weight 76kg. | |
Mon 25 Nov |
12 | Geoff's North Lyneham. After warm-up, 4 x 3 minutes at a strong effort. Ran with Rod, Rae etc. Felt OK today. |
Tue 26 Nov |
10.5 | Race: - CCC Spring Series, Westbourne Woods 5k in 21:54 (4:23/km). Stuck with Allison Jones to half way. 10:22 / 11:32. Jane Zeller ran 17:45! Need more endurance! Long warm-up to wooden bridge. AHR 156. Need weekly mileage to be over 70k. RS 683. |
Wed 27 Nov |
17 | East Basin Wetlands with Graeme Small's group. 86:06 (5:04/km). Steadily increasing pace. AHR 140. Felt OK to good. RS 709. |
Thu 28 Nov |
9.3 | Local Theodore run in 54:21 (5:51/km). Very tired and sore as I ran to Calwell track so did an easy long run. AHR 118. |
Fri 29 Nov |
nil | Rest day. Very tired from work and lack of sleep, so a day off. |
Sat 30 Nov |
12 | Race: - Interclub 800m in 2:39.19. 14 secs faster than at Vets. 79/80. Good race with Christine Ivansson then other juniors. Can run much faster. Also, 4k fun run in 18:01 and 3000m in 12:38.31 (4:13/km). Solo run as dropped early. |
Sun 1 Dec |
9 | From Calwell Track - long run with Chris, James, Al and Ben up to Electricity Box via trail. 4:40 km split on trail. Incl up Mt Tuggeranong and through bush to Calwell. |
Week 48 | 70k - Better week of training. Weight 73.5kg. 216km last 4 weeks. |
Date | Kms | Comments |
Mon 2 Dec |
10 | Geoff's North Lyneham. 10k in 54:40. Ran fairly easily with a few surges up the hills. 2 x 1500m loops and 1 x 800m loop. Felt OK. |
Tue 3 Dec |
10.3 | Race: - CCC Spring Series, Stage 88 5k in 21:06 (4:13/km) @ AHR 157, MHR 161. Good! Ran hard but evenly, chasing Brian Wenn then Christine. Getting fitter from more mileage! Long warm-up and warm-down. RS 663. |
Wed 4 Dec |
16.5 | East Basin Wetlands in 92:25 (5:36/km). With Graeme, Cathy and Maryann. Reverse direction with a strong tailwind heading out. Fairly easy pace. AHR 125. Felt good although tired. Eclipse sunset. |
Thu 5 Dec |
5 | Track, Calwell. Ran to the track. 10 x 300m steady, 68 secs average. Legs a little sore and off balance. Rain! |
Fri 6 Dec |
9.7 | Theodore River Park in 53:34 (5:31/km). Slow at the start, feeling tired. 5:15 km split on the trail. |
Sat 7 Dec |
12 | Race: - Interclub 1500m in 5:29.74 chasing Susannah. Hot. Felt OK but can do better (5:20?). Also 4k fun run in 17:13 (4:18/km). Long warm-down with Jim Tucker. |
Sun 8 Dec |
10 | From Calwell with Chris, James, Al and Ben up to Tuggeranong Railway Station and back along track in 52:17 (5:14/km). Good steady pace. Felt OK. |
Week 49 | 73k - Higher mileage equals faster races! Weight 73.5kg. | |
Mon 9 Dec |
nil | Rest day. Very late day at work. |
Tue 10 Dec |
5 | Track, Calwell. 300s and 200s with Karen at about 21-22 seconds per 100m. OK although tired. |
Wed 11 Dec |
6 | Race: - BBQ Stakes 6k in 31:00 (5:10/km). Relay run with Jim White. Jogged 3k to change point with Col Bridge. 3k in 13:04, steady pace. |
Thu 12 Dec |
nil | Rest day. Very late finish at work. |
Fri 13 Dec |
nil | Rest day. Another late day at work. |
Sat 14 Dec |
7 | Race: - Interclub 3000m in 11:57.95 (3:59/km), first sub-12 for a while running with Andrea Ilakovic. 42s at 200, 3:50 at 1k. OK although can do better. Also 800m in 2:40.54 - 79s at 400, chasing down Susannah who ran 65s! |
Sun 15 Dec |
10 | Track, Calwell. Warm-up to Pines with Chris, James, Al, Dom, Darryl for 45 mins. Then with Jim Tucker, 3 sets of 4 x 200m (100m walk back recovery) - 47, 44, 43, 42 / 44, 43, 41, 41 /42, 41, 42, 40. Felt OK although no real speed. Need 36s! |
Week 50 | 28k - Good 800m and 3000m at Interclub. Weight 73.5kg. | |
Mon 16 Dec |
nil | Rest day. Big day at work. |
Tue 17 Dec |
5 | Track, Calwell. 15 x 200m with 65 sec recoveries. Averaged 41.3 secs for the 200s. Windy. Good session. |
Wed 18 Dec |
nil | Rest day. Late day at work. |
Thu 19 Dec |
5 | Track, Calwell. Easy 300s with Kate and Karen. Total running of 5k in 29 minutes. |
Fri 20 Dec |
nil | Rest day. Christmas shopping day. |
Sat 21 Dec |
6.5 | Local fire trail run in 33:22 (5:08/km). Felt OK. |
Sun 22 Dec |
nil | Christmas shopping and house work. |
Week 51 | 16k - Too much work means tiredness and bad running. | |
Mon 23 Dec |
nil | Rest day. Late day at work. |
Tue 24 Dec |
nil | Rest day. Driving to Cambewarra for Christmas. |
Wed 25 Dec |
nil | Rest day. Christmas day at Cambewarra. |
Thu 26 Dec |
nil | Rest day. Nowra to watch 'Lord of the Rings - Two Towers' (had a good sleep during the movie). |
Fri 27 Dec |
nil | Rest day. Playing games and doing jigsaw puzzles. |
Sat 28 Dec |
9 | Cambewarra. Out/back down Hockey's Lane in 52:00 (5:47/km). Easy running but didn't feel that great. |
Sun 29 Dec |
nil | Rest day. Travel day back to Canberra. Need to have fewer days off in 2003! |
Week 52 | 9k - Not a good running week. Weight 74.0kg. 126km last 4 weeks. |
The End - 3,050 km (58.7k per week) |