Ewen's Running Diary - 2003

This page is my running diary from 2003, the year I turned 46. There were far too many days of missed training (137), mainly due to long work hours. I ran 2,354 km - an average of just over 45 km per week.

My best results during 2003 were: 800m - 2:40.7, 1500m - 5:28.7, 3000m - 12:02.7, 5000m - 21:30.0, 3000m Steeplechase 14:58.0, 5000m Race Walk - 27:52.0, 5k road - 21:00, 10k road - 44:14, Half Marathon - 1:42:39, 12k XC - 53:30, City to Surf 14k - 63:15.

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


DateKms Comments
Mon
30 Dec
nil Rest day.
Tue
31 Dec
nil Rest day. Visiting Mal and Joy for their New Year's Eve Party.
nil
1 Jan
10.3 Rest day. Visiting Mal and Joy for their New Year's Eve Party clean up.
Thu
2 Jan
6 Track, Calwell. About 10 x 300m progression from 70 secs down to 67 secs running with Karen.
Fri
3 Jan
17 Gilmore Tunnel O/B to Railway in 1:35:12 (5:36/km). Felt good.
Sat
4 Jan
12.5 Theodore trails O/B at an easy pace. 68:00 (5:26/km). Didn't feel that great.
Sun
5 Jan
6 Track, Calwell. Easy 500s with Kate at about 2:05. Felt OK.
Week 01 52k - Ordinary start to the year. Weight 75.0kg.
Mon
6 Jan
nil Rest day. Did not run due to feeling tired and a long day at work.
Tue
7 Jan
4 Race: Interclub 4k Fun Run in 17:06 (4:16/km). Ran hard, chasing Jim (he ran 16:26). Have lost fitness over the Christmas break. Also good high jump in 1.40m.
Wed
8 Jan
nil Rest day. Playing GT3 on the Playstation.
Thu
9 Jan
5 Track, Calwell. Easy 300s with Karen at about 1:10 to 1:12 (3:57/km pace).
Fri
10 Jan
nil Rest day. Should have run, but tired from a late day at work.
Sat
11 Jan
8 Parliament House hills with Mike's group. About 8 repeats of the big grassy hill hard. Good warm-up/down. Saw Dick Telford's group doing the same.
Sun
12 Jan
5 Track, Calwell. Ran some easy 500m repeats with Karen. Legs okay.
Week 02 22k - 4k Fun Run showed where I'm at. Not fit. 75.0kg.
Mon
13 Jan
10 Geoff's North Lyneham trails. 58 minutes total (5:48/km). Ran steadily with not much effort in the fast bits. Need these runs.
Tue
14 Jan
7 Race: Interclub 800m in 2:44.94. Good race with girls from Combined Unis. Fun race. 4km Fun Run in 18:04 (4:31/km). Ran hard but faded after 1k in 4:00. Jim ran 16:04! Need to get back training!
Wed
15 Jan
nil Rest day. Didn't run. Very smoky from the bush fires.
Thu
16 Jan
5 Track, Calwell. Easy session with Karen. 5 x 500m in about 2:10 each. 300m slow recoveries.
Fri
17 Jan
nil Rest day. Another day off due to bush fire smoke. Met Jim a the Hyperdome for dinner.
Sat
18 Jan
nil Rest day. Canberra bushfire day. Was visiting Mal and Joy with Bruce and returned home because of the fires.
Sun
19 Jan
nil Rest day. Visited Gordon with Bruce (back early from National Running Week).
Week 03 22k - Bush fires and missed running this week. Weight 75.0kg.
Mon
20 Jan
nil Rest day. Still very smoky from the bushfires.
Tue
21 Jan
9 Interclub cancelled because of bushfire danger. Ran some easy 200s with Geoff Monro and Rob Torley at about 40 secs. Long warm-up/down.
Wed
22 Jan
6 'Steps Run' (down) running hard, trying for a good time. 29:40 (4:57/km). 4:55 km split on trail. Very disappointing.
Thu
23 Jan
5 Track, Calwell. Easy intervals with Karen. Good warm-up and down.
Fri
24 Jan
nil Rest day. Thinking about tomorrow's long run so decided to rest.
Sat
25 Jan
18 Long run from Garry Hosking's - easy around Red Hill in 1:45:00 (5:50/km). First long run for ages. OK but tired last 20 minutes.
Sun
26 Jan
5 Track, Calwell. Easy 300s and 500s with Karen. Felt okay.
Week 04 43k - Long run the best of a bad week. Weight 75.0kg. 139km last 4 weeks.


DateKms Comments
Mon
27 Jan
nil Rest day. Resting for tomorrow's Interlub competition.
Tue
28 Jan
8 Race: Interclub - ACT 5000m Championships - Last in 21:48.18 (4:22/km). Lapped many times. Conrad ran 19:44 and Kathy 18:57. I need to get back into training! Also, 800m race as a warm-up in 2:47.65.
Wed
29 Jan
11.5 Graeme Small's group. Acton Ferry Terminal, Central Basin, O/B Museum in 61:00 (5:18/km). Difficult. Not used to long runs.
Thu
30 Jan
6 Track, Calwell. Ran with Kate and Sophie. 2 sets of 3 x 500m plus 3 x 300m. 2:00, 1:56, 1:53, 1:54, 1:53, 1:51. 64, 63, 62. Good session!
Fri
31 Jan
nil Rest day. Meeting Jim at the Hyperdome for dinner.
Sat
1 Feb
19 From Garry's, running with Garry and Susannah. 2:00:00 (6:19/km). A step up from last week. Quick start with Conrad. Tired last 15 minutes.
Sun
2 Feb
5 Track, Calwell. Ran the warm-up and warm-down and some easy 500s.
Week 05 49k - Slow 5k race but a better week. Weight 73.5kg.
Mon
3 Feb
9.5 Geoff's North Lyneham in 55:00 (5:47/km) - running laps with 3 minutes 'fast' and 3 minutes 'slow', ran with Mike Worsley.
Tue
4 Feb
8 Race: Interclub - 5000m in 21:30.0 (4:18/km). Also, 1500m race walk hard in 7:42. Warm-up and down through the Eucalypt Trail.
Wed
5 Feb
nil Rest day. Working on finishing Tuggie Athlete magazine.
Thu
6 Feb
5 Track, Calwell. Ran 500s with Kate and Karen at a moderate pace. 29:00 total (5:48/km).
Fri
7 Feb
nil Rest day. Tired due to work hours.
Sat
8 Feb
22 Long run from Garry's in Hughes, running with Garry and Susannah. 2:00:05 (5:41/km). Felt OK and better than last week.
Sun
9 Feb
10 Vets' Sprint Marathon Relay. Runner #2. 55:00 total running time (5:30/km). Stiff and sore - couldn't run fast. Struggled last few legs.
Week 06 54k - Slightly better but the 5k shows my poor fitness. Weight 73.5kg.
Mon
10 Feb
10 Geoff's North Lyneham. Total 55:00 (5:30/km) - Sprints on a 200m hill. Didn't run that hard.
Tue
11 Feb
5 Track, Calwell. 200m repeats 'hard' in about 42 seconds each. Felt OK.
Wed
12 Feb
11 Graeme Small's group - lap of Cenral Basin LBG then out/back to the museum in 62:00 (5:38/km). With Graeme, Maryann and others. Hot.
Thu
13 Feb
5 Track, Calwell. 500m repeats with Karen and Kate in about 2:05.
Fri
14 Feb
nil Rest day. Didn't run due to a late day at work.
Sat
15 Feb
24 With Garry and Susannah from Garry's, beside Red Hill then to Parliament House, 3 laps and back. 2:17:00 (5:48/km). Good run - felt better than last week. Hot!
Sun
16 Feb
nil Rest day. Working on Tuggie Athlete magazine.
Week 07 55k - Getting there. Good long run. Weight 73.5kg.
Mon
17 Feb
9.3 Geoff's North Lyneham. One lap warm-up then a 'time trial' lap - 3.1k in 14:40 (4:40/km). Not flat out. Felt OK.
Tue
18 Feb
9.5 Track, Calwell. Long run with James, Chris and Al to Macarthur and Chisholm in 52:00 (5:28/km). Hard for me as I'm not fit. Hot.
Wed
19 Feb
13 Graeme Small's group. Acton Ferry Terminal, Central basin, Museum and ANU in 72:00 (5:32/km). With Graeme and Elizabeth. Felt OK.
Thu
20 Feb
5 Track, Calwell. 300s and 500s with Karen in about 69 secs and 2:04. Felt OK.
Fri
21 Feb
nil Rest day. Late day at work. Tired. Met Jim T after work at the Hyperdome for dinner.
Sat
22 Feb
21 From Garry's, running with Garry and Susannah, up to Red Hill then O/B on a rolling trail. 2:03:00 (5:51/km). Felt terrible last 15 minutes so cut short. Not sure about running the marathon.
Sun
23 Feb
nil Rest day. Helping at Vets' Handicap in the morning and finishing Tuggie Athlete magazine in the afternoon.
Week 08 58k - OK week but not great. Weight 74.0kg. 216km last 4 weeks.


DateKms Comments
Mon
24 Feb
nil Rest day. Tired from a long work day. Wanted to run Geoff's group but no way.
Tue
25 Feb
12 Track, Calwell. Long warm-up with Chris, Al and James O/B to big hill behind railway, 52 mins then 5 x 2 mins strong effort on the track with Karen.
Wed
26 Feb
13 Gilmore Tunnel to Railway in 72:35 (5:35/km). Slow start (sore legs) then a strong middle. Felt OK but not fit. Slow.
Thu
27 Feb
6 Track, Calwell. With Kate and Sophie, 3 x 2 mins, 3 x 1 mins, 3 x 30 secs. Fairly hard. Didn't have good legs.
Fri
28 Feb
nil Rest day. Completed PS2 'Roadster Endurance Race' on the Playstation.
Sat
1 Mar
6 Race: Interclub 1500m in 5:35.44. Good result - very windy. Followed Eliza, Justine and Lee Edwards early then moved ahead. Passed by Kayler T last 100m. Also, HJ in 1.40m! Interclub 4k Fun Run in 17:25 (4:21/km). Not too bad - foot a little sore. Ran hard - getting fitter. Jim won in about 16:25. Only 2 runners!
Sun
2 Mar
8 Track, Calwell. With Chris, O/B to railway in 45:00 (5:37/km). In the morning, watching Al Martinsen moto racing at Wakefield Park with Jim Tucker.
Week 09 45k - OK 1500m race, but so unfit! Weight 73.0kg.
Mon
3 Mar
10.3 Geoff's North Lyneham. Total 58:28 (5:41/km). Arrived late, so 3k warm-up solo. 8 x 1 mins fast with 2 mins easy. Kept up with Ken Eynon and Maria O'Reilly. Felt OK but tired afterwards.
Tue
4 Mar
5 Track, Calwell. With Karen, Kate and Sophie. 5 x 300m getting quicker, 5 x 250m fast. 72, 63, 61, 60, 63. And 50, 53, 49, 50, 49. Good session.
Wed
5 Mar
nil Rest day. Preparing Tuggie Athlete mags for mailing and SCT Committee meeting in the evening.
Thu
6 Mar
12 Track, Calwell. 40 minutes 'hard' with Chris, Al and James O/B to Gilmore (about 4:30 ks on the flat). Then 2 laps of the 'long' warm-up loop. Tired.
Fri
7 Mar
nil Rest day. SCT website work.
Sat
8 Mar
6 Race: Interclub. 800m 'E' grade, 6th in 2:43.6 racing mostly U14 girls. First lap in 79s. Interlub 4k Fun Run (last ever), tie for 1st with Jim White in 18:42 (4:41/km). Splits: 4:48, 4:49, 4:41, 4:23. OK.
Sun
9 Mar
21.1 Race: Weston Creek Half in 2:12:54 (6:18/km). Started quick with Susannah. 5k splits: 22:30, 25:49, 30:04, 44:59. Walked from 15k (sore right shin).
Week 10 54k - Fun Run with Jim the best run of the week. Weight 74.0kg.
Mon
10 Mar
7 Geoff's North Lyneham. Lap warm-up and down at a good pace. 800m 'handicap race' started with Rae and Jill Brown. Kathy Sims caught me near the finish. Didn't feel great.
Tue
11 Mar
15 Track, Calwell. 2 laps of 'long' warm-up (about 2.3k) then 2 sets of 5 x 1:30 hard with 45s recoveries. Ran with Karen and Kate. Felt OK.
Wed
12 Mar
nil Rest day. Long work day.
Thu
13 Mar
8 Track, Calwell. New warm-up (2.3k) then 2 sets of 5 x 1:30, 45s recoveries with Kelly, Kate and Karen. OK.
Fri
14 Mar
5 Race: ACT Championships. 5k Racewalk in 27:52 (5:34/km) finishing 2nd to Robin Whyte (27:18). Caught Anne then Lisa, ahead at 3k then slowed. OK. No shin problems.
Sat
15 Mar
nil Rest day. Day 2 of the Championships. DNS the 1500m as it clashed with the high jump. Jumped 1.45m, my best for a while. 1.35m later for Vets comp.
Sun
16 Mar
3 Race: ACT Championships. 3k Steeplechase, 4th in 14:58.0 (5:00/km). 3rd ACT resident, so a bronze medal. Mach 1 shoes too slippery on the newly painted barriers. Very slow over the barriers.
Week 11 38k - Good 5k racewalk. Weight 73.5kg.
Mon
17 Mar
18 From Garry's, with G, Susannah, Jessamy O/B via Curtin to Scrivener Dam in 98:30 (5:28/km). Warm. Felt OK - no problems with the right shin but right heel a little sore.
Tue
18 Mar
nil Rest day. Very late finish at work due to Canberra Day yesterday.
Wed
19 Mar
12 Graeme Small's group from Acton Ferry Terminal, lap of Central Basin then Museum, ANU O/B in 63:25 (5:17/km). Ran with Elizabeth Thompson. Felt OK.
Thu
20 Mar
10 Track, Calwell. Long warm-up (14 minutes) loop then easy 500s and 300s with Karen. 54:00 total (5:24/km).
Fri
21 Mar
nil Rest day. Drive to Sydney for the Bruce Springsteen concert at the Sydney Cricket Ground.
Sat
22 Mar
11 Artarmon on 'Election Day'. From Bruce's, past Artarmon shops then by river to Castle Cove Bridge and back. 56:40 (5:09/km). Good run. Felt OK.
Sun
23 Mar
nil Rest day. Walk to Chatswood shops and back with Bruce in the morning. Left for the drive home at 1.30pm. Tired.
Week 12 51k - Ordinary week but Bruce was good. Weight 74.0kg. 188km last 4 weeks.


DateKms Comments
Mon
24 Mar
nil Rest day. Very long work day. Not good!
Tue
25 Mar
9 Race: CCC Summer Series - Stage 88 5k - 22:37 (4:31/km). Ran easily at the start with Garry, Justine and Jillian. Picked up the pace second half, especially last 1500m at about 4s. Felt OK. Warm-up/down total 4k.
Wed
26 Mar
nil Rest day. Another late finish at work. SCT website work in the evening.
Thu
27 Mar
13 Track, Calwell. Long run, 13k in 66:20 (5:06/km). 45 minutes first then with Dominique for extra to Gilmore and back. Felt OK.
Fri
28 Mar
nil Rest day. Tired after work. Should have run. I need to be running 6 days per week!
Sat
29 Mar
13 Relay for Life. Ran an hour in Jim White's 24-hour relay team. 13k (4:37/km). Even start then slowed during the last 20 minutes. Km splits went from 4:35s to 4:50s near the end.
Sun
30 Mar
15 Long run from Garry's, with Garry, Susannah, Jillian, Emily down to Dunrossil Drive, Weston Park and back in 80:00 (5:20/km). OK but felt tired.
Week 13 50k - Still just ticking over. Slow 5k race. Weight 74.0kg.
Mon
31 Mar
nil Very long day at work. Tired.
Tue
1 Apr
12.5 Track, Calwell. Theodore trail elec box then O/B Gilmore tunnel with Kathy, Chris, James, Kate and Sophie in 62:44 (5:01/km). Couldn't keep up with Kathy.
Wed
2 Apr
nil Rest day. Late home from work. Daylight saving over, so need to run within 15 minutes of getting home.
Thu
3 Apr
11.5 Track, Calwell. Long run loop through Chisholm and Richardson with the kids and Kathy in 58:25 (5:05/km). Felt OK.
Fri
4 Apr
nil Rest day. Very late finish at work. Cold. A bit slack - could have run by street lights.
Sat
5 Apr
10.5 Race: CCC Winter Series, Regatta Point 4k. 16:36 (4:09/km). Easy start with Garry, gradually sped up, passing Lisa and Ian, not quite Jim by the finish. OK. 6.5k warm-up/down total with Garry. Warm sunny day.
Sun
6 Apr
17 Long run from Garry's to Dunrossil Drive then back via Weston Park. 90:54 (5:21/km). A little tired.
Week 14 51k - OK 4k race but still ordinary mileage. Weight 74.0kg.
Mon
7 Apr
7.5 Geoff's Parliament House. Warm-up loops around the fitness track of Parliament House in 40:56 (5:27/km).
Tue
8 Apr
11.5 Track, Calwell. Long run with James, Sophie, Kathy and Sherry up through Melrose Pines to Railway and return in 58:34 (5:06/km). Great run!
Wed
9 Apr
nil Rest day. Another late finish at work.
Thu
10 Apr
12 Track, Calwell. Hard run with Kathy, Al, Dom and Kate up path to sub-station, then through bush and back up hill. 60:54 (5:04/km).
Fri
11 Apr
nil Rest day. Late day at work. Cold day. Working on the computer, running club stuff.
Sat
12 Apr
12 Race: Canberra Marathon Eve 10k. 44:14 (4:25/km). Ran fairly hard from the start - 3k in 12:26, 5k in 21:22! Ahead of Jim White but then faded, especially last 3k.
Sun
13 Apr
17 After watching the Canberra Marathon. With Garry, from National Gallery, around East Basin in 90:48 (5:20/km). Struggled. Tired. Not enough sleep!
Week 15 60k - Poor endurance in the 10k race. Weight 74.0kg.
Mon
14 Apr
nil Rest day. Long work day. Tired from yesterday.
Tue
15 Apr
11.5 Track, Calwell. Hard run with Kathy, Dominique and James down bike path then around Tuggeranong Homestead and back in 58:41 (5:06/km). Good!
Wed
16 Apr
nil Rest day. Another late finish at work. Tired.
Thu
17 Apr
12 Track, Calwell. Another run around Tuggeranong Homestead then Isabella Plains in 63:07 (5:16/km).
Fri
18 Apr
nil Rest day. Late day at work.
Sat
19 Apr
7 Race: CCC - Reconsilation Place 5k. 21:01 (4:12/km). Flat O/B course to the Yacht Club. Ran hard at the start, with Burkie and Fiona for 1.5k. Passed by Jim after half way. OK race.
Sun
20 Apr
19 From Garry's, around Red Hill track, then Parliament House for 3 loops of fitness track. 1:45:00 (5:32/km). Felt pretty good.
Week 16 49k - A better 5k race. Weight 74.0kg. 210km last 4 weeks.


DateKms Comments
Mon
21 Apr
10.5 To Banks and back - around Mt Tugg east then down to Banks on new fire trail in 54:48 (5:13/km). OK but felt tired.
Tue
22 Apr
7 Track, Calwell. 7k total in 31:30 (4:30/km). 900, 700, 500, 300, 500, 700, 900 with Kelly and Dominique. Just over and just under 4 minute km pace.
Wed
23 Apr
13 Gilmore Tunnel to Railway in 70:20 (5:25/km). Felt OK. Still mild! Out fairly strongly and hard back. 36:34/33:46. Good.
Thu
24 Apr
nil Rest day. Late finish at work. Very tired.
Fri
25 Apr
4 Race: CCC - Anzac Relays. 3.68k in 15:02 (4:05/km). Ran 4th leg for SCT mixed team. Ran hard, but no warm-up. Ahead of Jim but behind Garry (14:55). Not too bad, but Declan and Dom ran 14:41!
Sat
26 Apr
nil Early to Joy and Mal's for birthday dinner at Italian place in Kaleen.
Sun
27 Apr
21 From Garry's, long run to Dunrossil Drive and back via Weston Park in 1:51:06 (5:17/km). Felt OK.
Week 17 55k - Anzac Relays a good test of fitness (average). Weight 75.0kg.
Mon
28 Apr
9 Geoff's Parliament House. 52:58 (5:53/km). Earlier warm-up then easy running on the fitness trail.
Tue
29 Apr
12 Track, Calwell. Long group run to Tugg Homestead, Isabella Plains and return in 61:25 (5:07/km).
Wed
30 Apr
nil Rest day. Late finish at work then computer work for SCT.
Thu
1 May
9.5 Track, Calwell. Total 51:22 (5:24/km). Long intervals at about 4 minute km pace.
Fri
2 May
nil Rest day. After a long work day, met Jim Tucker at the Hyperdome for dinner.
Sat
3 May
11.5 Race: CCC - Nara Peace Park 8k, 33rd in 36:07 (4:31/km). Good first half chasing Fiona, Burkie etc then faded, finishing well behind Garry who ran 34:40. 3.5k of warm-up/down.
Sun
4 May
23 From Garry's - around Red Hill then to Parly House for 3 laps plus a big lap then back in 2:10:18 (5:40/km). Felt pretty good.
Week 18 65k - Better miles, but still racing slow. Weight 75.0kg.
Mon
5 May
nil Rest day. Late finish at work.
Tue
6 May
8 Track, Calwell. Medium run with Chris, James and others on the Theodore fire trail in 42:44 (5:20/km).
Wed
7 May
nil Rest day. Working on the SCT website and Tuggie Athlete magazine.
Thu
8 May
9 Track, Calwell. Total 9k in 49:58 (5:33/km). Long intervals at about 4 minute km pace and short hill repeats. Felt OK.
Fri
9 May
nil Rest day. Very late finish at work.
Sat
10 May
5 After the Mt Tuggeranong CCC races (managing), easy running with Geoff Monro for 27 minutes (5:24/km). Felt pretty good.
Sun
11 May
18

7.5
AM. From Garry's - a shorter 'long' run due to the half marathon next week. 1:35:31 (5:18/km).
PM. Track, Calwell. Lonbg warm-up/down with the kids at an easy pace. 41:10 (5:29/km).
Week 19 47k - Not a good week. Weight 75.0kg.
Mon
12 May
11 Geoff's Parliament House. Warm-up beforehand then easy laps of the fitness track for 60:00 (5:27/km). Felt OK.
Tue
13 May
7 Track, Calwell. Shorter intervals (200s and 300s) at about 22-23 secs per 100m pace. Total 29:04 (4:09/km).
Wed
14 May
nil Rest day. Tired. Very late finish at work.
Thu
15 May
8 Track, Calwell. Total 45:30 (5:41/km). Long intervals with Karen. Felt OK, no problems.
Fri
16 May
11 Easy O/B to Gilmore on trail in 56:46 (5:10/km). Felt OK, no problems.
Sat
17 May
nil Rest day. Day off prior to the half marathon tomorrow.
Sun
18 May
23 Race: CCC - Canberra Half Marathon. 21.1k in 1:42:39 (4:52/km). Started a fraction fast in the first 5k, went through a bad patch then recovered to a steady pace. 46:49 first 10k, 51:00 second. OK but should be running better.
Week 20 60k - HM race an indication of average fitness. Weight 73.0kg. 227km last 4 weeks.


DateKms Comments
Mon
19 May
10 Geoff's Parliament House. Usual easy running for 54:12 (5:25/km) with exercise station stops.
Tue
20 May
8 Track, Calwell. Total 8kin 45:00 (5:37/km). 800, 600, 400, 400, 300 (2 sets). From 4 minute km pace down to about 64 secs for the 300s. Felt OK.
Wed
21 May
12 Tugg Homestead run. Possible 'flat' course for Wednesdays. O/B front paddock of homestead then to Isabella Plains roundabout in 62:45 (5:14/km).
Thu
22 May
13 Track, Calwell. Long run with Chris and James around Mt Tuggeranong trails in 70:58 (5:28/km). Felt pretty good.
Fri
23 May
nil Rest day. Computer work for SCT.
Sat
24 May
14 Race: CCC- Carillon 6k in 26:04 (4:21/km). First 'good' race of the season - in touch with Hugh Ford and Charlie Modrak until the last 1.5k. Getting fitter. 8k total warm-up/down.
Sun
25 May
17 From Garry's - O/B to Weston Park, running with Jillian after Garry broke down. 90:15 (5:19/km). Faster pace, felt good.
Week 21 74k - A better week and CCC race. Weight 74.0kg.
Mon
26 May
9 O/B Gilmore tunnel in 50:20 (5:36/km). Easy running. Missed Geoff's because of a late finish at work.
Tue
27 May
10 Track, Calwell. Long run with kids O/B through Melrose Pines on MTB single tracks in 56:57 (5:42/km). Fun running but got lost!
Wed
28 May
12 Tugg Homestead run on a slightly different course in 63:48 (5:19/km). More of Athlon drive on a narrow track near the houses.
Thu
29 May
8.5 Track, Calwell. Total of 45:00 (5:18/km). Long intervals with Kate and Karen. Felt OK. Running well within myself due to injury risk.
Fri
30 May
nil Rest day. Met Jim Tucker at the Hyper-D for dinner/coffee.
Sat
31 May
12.5 Race: - CCC - Molonglo Gorge 7k in 33:00 (4:43/km). Pleased at first - over 1 minute quicker than last year but the course was a little shorter. Equivalent of a fast 8k course. 47th, just behind Heath and Burkie. Kathy Southgate ran 30:24! Warm-up/down with Geoff and Kathy Sims etc.
Sun
1 Jun
19 From Garry's around Red Hill in 1:43:00 (5:25/km). Solid pace at times, feeling pretty good. Training is going well.
Week 22 71k - Much better week and OK race. Weight 74.0kg.
Mon
2 Jun
11.5 Geoff's Parliament House. Early warm-up, some with Karen Selman. 150m hill circuits in the underground carpark because of rain. 61:00 (5:18/km).
Tue
3 Jun
8.5 Track, Calwell. Total 45:00 (5:18/km). Long warm-up with Kate and Sophie then 4 sets of 500, 400, 300m with Kate, Sherry and Karen from 26 down to 23 secs per 100m.
Wed
4 Jun
nil Rest day. Car service.
Thu
5 Jun
8.5 Track, Calwell. Total 45:05 (5:18/km). Long intervals with Kate and Karen at about 4 minute km pace. Felt OK.
Fri
6 Jun
nil Rest day. Met Jim Tucker after work at the Hyper-D for dinner/coffee.
Sat
7 Jun
8.5 Race: CCC - Rain Road 3.5k race, 7th place in 15:22 (4:23/km). Ran hard but finished 1 minute behind Heath, felt unfit. 5k race in 23:55 (4:47/km), ran hard racing Brian Wenn and Burkie early. Heath ran 22:11! I need more mileage!
Sun
8 Jun
13.5 From Garry's, easy to Curtin horse paddocks and back in 72:00 (5:20/km). Felt good and easy, no problems.
Week 23 50k - Saturday's racing a wake-up call. Weight 74.0kg.
Mon
9 Jun
12.5 Geoff's Parliament House. Early warm-up then long intervals on lower grass area. Striding down and 'sprinting' up by the flagpoles. Total 66:45 (5:20/km). Felt OK.
Tue
10 Jun
10 Track, Calwell. Long run around Mt Tuggeranong with Kathy, James, Declan, Al, Ben, Anne and Kate in 52:38 (5:16/km). Fast pace at times. Felt good!
Wed
11 Jun
nil Rest day. Finishing Tuggie Athlete magazine for the printers.
Thu
12 Jun
8 Track, Calwell. Total 42:09 (5:16/km). Long intervals at about 4 minute km pace. Didn't run too hard.
Fri
13 Jun
nil Rest day. Resting up for tomorrow's ACT Champs.
Sat
14 Jun
14 Race: ACT Cross Country Championships 12k. 61st in 53:30 (4:28/km). OK result. About 30 secs slower than last year. Fairly even laps: 17:13, 18:04, 18:12. Good race with Garry (52:50), Geoff Moore (51:56). Robbie C ran 49:38! Short warm-up/down.
Sun
15 Jun
12 From Garry's, easy down to Parliament House, one lap and back in 65:18 (5:27/km). Felt pretty tired following yesterday's race.
Week 24 56k - Just maintaining fitness, no more. Weight 74.0kg. 251km last 4 weeks.


DateKms Comments
Mon
16 Jun
9 Geoff's Parliament House. Long intervals on lower grass area in 48:00 (5:20/km). Ran hard, keeping up with Neil and Ken White. Good.
Tue
17 Jun
7.5 Track, Calwell. Total 36:58 (4:56/km). Long warm-up then 600, 500, 400, 300, 200, 100m x 2 sets. With Kate and Joel at about 23s per 100m. Felt good!
Wed
18 Jun
13 Gilmore tunnel to Railway in 66:54 (5:09/km). Ran fairly hard at 'Kathy Southgate' pace in the middle stages. About 35:00 at half way. Felt OK.
Thu
19 Jun
nil Rest day. Accident at home - cut thumb, which needed stitches.
Fri
20 Jun
nil Rest day. Met Jim Tucker at the Hyper-D for coffee/dinner.
Sat
21 Jun
12 Race: CCC - O'Connor Ridge 5k in 21:57 (4:23/km). Good race with Heath and Fiona to half way in 10:44 / 11:12. Ahead of Danny O'Dea! 23rd place. Similar time to last year. 7k warm-up/down.
Sun
22 Jun
16.5 Race: Terry Fox Fun Run 10k in 48:14 (4:49/km). Steady start then slowed due to a sore right quad. 23:12/25:02. OK for a training run. Warm-up/down with Garry around Parliament House.
Week 25 58k - Good XC race and improved week. Weight 74.0kg.
Mon
23 Jun
11 Geoff's Parliament House. Total 58:40 (5:20/km). Ran easily because of the sore right quad.
Tue
24 Jun
11 Track, Calwell. Total 56:33 (5:08/km). Fairly hard running with Kathy Southgate and kids in 35 plus 25 minute sections. Felt much better.
Wed
25 Jun
13 Gilmore tunnel to railway in 70:27 (5:25/km). Steady start, just striding out. Not too bad. 36:00/34:27.
Thu
26 Jun
8 Track, Calwell. Long intervals with Kate and Declan. Total 45:00 (5:37/km). Felt OK.
Fri
27 Jun
nil Rest day. Met Jim Tucker at the Hyper-D for dinner and coffee.
Sat
28 Jun
9 Race: CCC - Yarralumla Bay 5.8k in 23:46 (4:06/km). A bit ordinary. Ahead of Jim but well behind Charlie, Heath and others. 3.2k total warm-up/down.
Sun
29 Jun
16 From Garry's - Hilly around Red Hill including the summit twice. Total 90:00 (5:37/km). Quite tired the second half!
Week 26 68k - Another week heading in the right direction. Weight 75.0kg.
Mon
30 Jun
11.5 Geoff's Parliament House - Flagpole intervals on lower grass, steady 'sprints' with slightly slower recoveries. 60:00 (5:13/km).
Tue
1 Jul
12 Track, Calwell. Total 63:00 (5:15/km). 35 mins plus 25 mins at quite a good pace with Kathy, Chris etc.
Wed
2 Jul
nil Rest day. Meeting Jennifer at Bernadette's for dinner.
Thu
3 Jul
12 Track, Calwell. Total 63:00 (5:15/km). 35 mins plus 28 mins. With Chris, Kathy, James, Al, Ben, Dom, Kate and Anne. Mount Tuggeranong then O/B Gilmore tunnel at a good pace. Hard!
Fri
4 Jul
nil Rest day. After work, took rear motorcycle wheel into TJ's for a new Avon tyre. Afterwards, met Jim Tucker at the Hyper-D.
Sat
5 Jul
9.5 CCC - Stranger Hill. Long race in ?? Also 3k warm-up/down. Tired.
Sun
6 Jul
14 Shorter long run from Garry's in 75:00 (5:21/km), quicker with Jessamy, Jillian, Phil Curran and Emily around Red Hill and back. Felt good.
Week 27 59k - Just maintaining. Weight 75.5kg.
Mon
7 Jul
nil Rest day. Late finish at work. Far too tired to run.
Tue
8 Jul
8 Track, Calwell. Warm-up with Jim Tucker. 2 sets of 4 x 300m + 6 x 200m at 68 secs and 42 secs with Amy and Sophie. Fairly hard, especially 200s with 40 secs recoveries.
Wed
9 Jul
nil Rest day. Another late day at work. Also, SCT website work in the evening.
Thu
10 Jul
13 Track, Calwell. Long run with Kathy Southgate and kids on trail up and around Mt Tuggeranong. 72:00 (5:32/km). Felt OK, quick pace at times.
Fri
11 Jul
nil Rest day before tomorrow's race.
Sat
12 Jul
17 Race: CCC - Pennington 10 miles in 79:16 (4:57/km). Started too quick, running with Annette Sugden (doing the 8k race). Very slow last lap. 17:58, 19:39, 20:15, 21:23.
Sun
13 Jul
nil Rest day. While visiting Mal and Joy, bad tooth ache. Stayed overnight, taking Panadol Forte!
Week 28 38k - Not a good training week. Weight 75.5kg. 223km last 4 weeks.


DateKms Comments
Mon
14 Jul
nil Rest day. Dentist appointment 4pm. Tooth extracted - quite painful.
Tue
15 Jul
nil Rest day. Recovering from tooth extraction. Sore mouth.
Wed
16 Jul
nil Rest day. Mouth still sore and didn't feel like running.
Thu
17 Jul
nil Rest day. Big day at work, finishing at 5pm.
Fri
18 Jul
nil Rest day. Off work today. Drive to Cambewarra 2pm for Nathan and Claire's birthdays.
Sat
19 Jul
6 Cambewarra. Ran most of 4k course at Willandra. Some with Graeme, Claire and Nathan. 18:42 (5:21/km). Easy. Then, 2k course time trial hard in 8:40 (4:20/km). Long hill difficult. 3:51 first km.
Sun
20 Jul
nil Rest day. Walk with Mum, Anne, Jane, Catriona, Graeme, Nathan and Claire over to new housing estate. Kicked the footy around. Drive home after an early lunch.
Week 29 6k - Not a good training week. Weight 76.0kg.
Mon
21 Jul
nil Rest day. Very long day at work. Open Roads.
Tue
22 Jul
6 Track, Calwell. Ran 300s at 4 min km pace, picked up by the group doing longer intervals. Felt OK.
Wed
23 Jul
nil Rest day. Very cold! Having a few weeks of 4 days per week of running.
Thu
24 Jul
11 Track, Calwell. Long interval ladder - 700, 600, 500, 300, 500, 600, 700. Ran with Kate at about 4:15/km pace.
Fri
25 Jul
nil Rest day. Friday off prior to Saturday race.
Sat
26 Jul
6 Race: CCC - Dunrossil Drive 4.2k XC. 72nd in 17:37 (4:12/km). Short warm-up. Legs felt OK. Chased Jim White down, finishing not far behind Brian Wenn but slowest Dunrossil ever. Splits 8:34/9:03. Sophie ran 16:51!
Sun
27 Jul
11

7
AM - Vets Handicap Mt Taylor. Ran hard although out of shape. 5th place. 6.8k in 35:00 (5:12/km). Long warm-down to Farrer Ridge.
PM - Mike's group from Theodore Elec Box (rode Aprilia there). 30 min warm-up through bush then downhill form training.
Week 30 41k - Dunrossil indicated below average fitness. Weight 75.5kg.
Mon
28 Jul
13 Geoff's PH. Early warm-up, Mugga Way to Grammar School and back. 68:50 (5:18/km). Quick at times. Struggled.
Tue
29 Jul
11 Track, Calwell. 300s and 200s with Kate at about 23 secs per 100m and a long warm-down.
Wed
30 Jul
nil Rest day. Dentist appointment and filling - sore mouth.
Thu
31 Jul
7 Track, Calwell. 2.5k warm-up with Kelly then with Sophie, 12 x 300m in 2 sets, ave 68.5 (3:48/km pace). Felt pretty easy.
Fri
1 Aug
nil Rest day. 3pm finish at work. Could have run but still on a 'break' from higher mileage.
Sat
2 Aug
12 Race: CCC - Molonglo Reach 10k. 44:32 (4:27/km). Quick start, 4:05 first km. Group of Andrew Gardner, Brian Wenn, Kerri Vaughan to 3k then started to fade. Passed by Kerrie Bremner and Susannah. Steady last 4k. Warm-up 2k jogging with Heath to Kings Ave Bridge and back.
Sun
3 Aug
16.5 From Garry's. Easy out/back on Red Hill course in 90:00 (5:27/km). Very cold and foggy.
Week 31 59k - Slow 10k race but that's my fitness level. Weight 75.5kg.
Mon
4 Aug
15 Geoff's Parliament House. 83:30 total (5:34/km). Early warm-up after a big work day - through Comm Park to Canberra Times finish. Warm-up plus 5 x hill circuit with group. Tired early but felt better at finish.
Tue
5 Aug
nil Rest day. Bad weather - rainy and cold.
Wed
6 Aug
nil Rest day. Fairly big day at work. Tired.
Thu
7 Aug
7 Track, Calwell. Fast 2.5k warm-up with Kelly in 11:58! 10 x 300m starting with Sophie and finishing with Kelly. 69s down to 61s. 300m ave of 65.5 (3:38/km pace). Long recoveries.
Fri
8 Aug
nil Rest day. Resting up for the weekend's running.
Sat
9 Aug
9 Race: CCC - Eucalypt Trail. 24th, 6.8k in 31:18 (4:36/km). Ran hard, good first lap but tiring. Splits: 15:13/16:05. Finished ahead of Jim. 2k warm-up.
Sun
10 Aug
16 Race: City to Surf 14k in 63:15 (4:31/km). Ran hardish although not fit. A little slower than last year. 3k in 12:28, 5k 21:54, 7k 32:38, 10k 45:55. Get in shape!!
Week 32 47k - Barely maintaining fitness, which is low. Weight 75.5kg. 153km last 4 weeks.


DateKms Comments
Mon
11 Aug
nil Rest day. Packing and organising for Canada/US holiday.
Tue
12 Aug
9 Track, Calwell. 2.5k hard warm-up in 13:54. 5 x 200m in 45s ave, 300m in 72s, 600m in 2:37, 300m in 67s, 600m in 2:35, 300m in 67s. 2 x 700m in 3:10. Steady running.
Wed
13 Aug
nil Rest day. More trip packing. Car oil leak being fixed. Raining!
Thu
14 Aug
nil Rest day. Lawn mowing AM. Rental car drive to Sydney with Joy and Mal PM for JEM Adventure 'Big One Mk 2'!
Fri
15 Aug
nil Rest day. Flying from Sydney 9:00AM. Get 2 Fridays as crossing International Date Line. Arrived Honolulu about 7:00PM Friday I think. Walk around the local area.
Sat
16 Aug
nil Rest day. Honolulu. Visiting Pearl Harbour and Joy's Birthday! Didn't run.
Sun
17 Aug
7 Vancouver, Canada. About 6pm - run in Stanley Park from the west via the swimming pool. 32:00 (4:34/km). Strong running at times. Hot and sunny!
Week 33 16k - Holiday stuff so not much running. Weight 76.0kg.
Mon
18 Aug
nil Vancouver, Canada. Cycling around Stanley Park after walk from the Buchan and shopping down town in the afternoon.
Tue
19 Aug
9.5 Vancouver, Canada. Aquarium visit morning and a walk to English Beach. PM run around Stanley Park and back on Tallow Trail in 50:00 (5:16/km). Hard pace at times.
Wed
20 Aug
6.5 Vancouver, Canada. Skytrain and Ferry ride to Nth Vancouver AM and Granville Island afternoon plus walk back to Buchan. Ran hard up Tallow Trail to 3rd beach, back via Lees Trail. 30:00 (4:37/km). Many runners out including a very fast female.
Thu
21 Aug
nil Whistler, Canada. Picked up rental car. Grouse Mountain and Capilano Bridge 'til 3pm. Drive to Whistler in Chevy Impala afternoon, arriving late.
Fri
22 Aug
5 Whistler, Canada. About 7.30am, ran 'lost lake' loop via golf course in 25:30 (5:06/km). Quick at times. Great run near the lake with views, about 70% dirt. Just outside female record for the loop. Drive to Kamloops.
Sat
23 Aug
4 Kamloops, Canada. Jogged to 'University of the Cariboo' track and a few laps (very stiff legs). Some slow race-walking then jogged back to our B&B. Drive to Canmore PM.
Sun
24 Aug
nil Calgary, Canada. Long driving day Canmore to Calgary, stopping at Revelstoke for icecream lunch. Train into Calgary city PM for dinner.
Week 34 25k - Not much running but enjoying the holiday! Weight 76kg.
Mon
25 Aug
nil Drive from Calgary to Edmonton after a morning walk around the Calgary Olympic Stadium. Staying at the Edmonton Mall Hotel!
Tue
26 Aug
nil Moved to the Edmonton Mall Inn. All day at the Edmonton Mall - shopping, lunch and spending time at the water park on the slides. Good fun!
Wed
27 Aug
nil Long drive from Edmonton to Jasper. Raining on arrival at our B & B so didn't run.
Thu
28 Aug
4.7 Jasper. About 4pm, 23:06 (4:55/km). Hard run around Jasper streets looking out for bears while Joy and Mal were white-water rafting. Felt good.
Fri
29 Aug
nil Drive Jasper to Banff down the Icefields Parkway stopping at the Athabasca Glacier for a tour and walk on the glacier. Walked through Banff on arrival for dinner.
Sat
30 Aug
10 Banff. Excellent run through Banff in 52:46 (5:17/km) about 3.30pm. Hot and sunny so ran shirtless for a while. Along Bow River to the waterfall then around to a beach in front of the Banff Springs Hotel. Quite a few dirt trails. Felt great although feeling the altitude.
Sun
31 Aug
6 Coeur d' Alene in West Idaho, USA! 32:30 (5:25/km). Ran to the marina from our hotel then one lap of "3.5 mile" loop on dirt of Tubbs Hill Park. Beautiful trail with lake views. Directions from a French family.
Week 35 21k - A couple of good exploration runs. Weight 76kg.
Mon
1 Sep
nil Hood River. Didn't run - late arrival at our hotel. Drove into town for a meal at the Big Horse Hotel.
Tue
2 Sep
nil Hood River. Mal's birthday! Long winding drive to Mount St Helens. Arrived late back at the hotel due to a traffic jam caused by a bush fire.
Wed
3 Sep
nil Philomath. Joe and Deb's! Late arrival after a 'lost' walk looking for Mirror Lake near Mount Hood!
Thu
4 Sep
nil Philomath. Drove to Corvallis for shopping, lunch and meeting Deb at work. Brisk walk in the morning to the start of 98 hill climb trail.
Fri
5 Sep
nil Philomath. Drive from Joe and Deb's to Portland for Powell's Book Store shopping and Bridgeport Brewery tour.
Sat
6 Sep
4 Race: - Newport Beach. Open/Junior Varsity 3k in 12:18 (4:06/km). Finished 12th, 2 secs ahead of Joe! Ran barefoot on the sand, feet sore after 2k! Good result.
Sun
7 Sep
nil Philomath. Last night at the Aboriginal Embassy Annexe, Joe and Deb's. Arrived home from trip to the coast for a late evening BBQ with Don and Mark.
Week 36 4k - Good race! But poor training. Weight 76kg. 66km last 4 weeks.


DateKms Comments
Mon
8 Sep
nil Drive up to Astoria on the mouth of the Columbia River. Arrived late and raining so didn't run.
Tue
9 Sep
nil Drive to Seattle, arriving late. Walked to the Space Needle - spectacular views!
Wed
10 Sep
5 Seattle. Ran down to and along waterfront for 31 minutes. Short run as going out. Much stopping due to traffic lights.
Thu
11 Sep
8 Seattle. At 5pm, along waterfront looking for GT3 Game locations. 8k in 42:38 (5:20/km). Ran to the Safeco Mariners Stadium, up James St to 6th Ave. Easy run with a few hard bits.
Fri
12 Sep
nil Victoria, Canada. Drive north from Seattle to Tswasson, then a ferry ride over to Vancouver Island. Walked around the harbour from our hotel.
Sat
13 Sep
13.5 Victoria. About 4pm, 69:56 (5:11/km). To Beaton Park then on a bike path near foreshore out/back. Found the blue line of '94 Comm Games marathon course at 28k near cemetery. Hardish all the way. A 1k split in 4:48.
Sun
14 Sep
nil Victoria, Canada. Whale watching in the morning and visiting Butchart Gardens in the afternoon. Late arrival back at our hotel via foreahore views.
Week 37 26k - Good and enjoyable longer run in Victoria. Weight 76kg.
Mon
15 Sep
nil Parksville. Drive north up Vancouver Island to our B & B with Kathy and Gurt. Visiting Brian and Maureen that night for Lasagnia.
Tue
16 Sep
nil Powell River. Drive Parksville to Comax then ferry ride to Powell River. Walk on the beach with Joy and Mal. Dinner that evening at Whooters.
Wed
17 Sep
nil Powell River. Shopping at the mall and Canadian Tire. Watched the DVD 'Spy Game' (Robert Redford) in the afternoon. Didn't run.
Thu
18 Sep
9.5 Gibsons. About 5.30pm after the drive from Powell River and rain. 51:00 (5:22/km). Out/back through town, some on 'Marine Walk' nearly to ferry wharf. Hard at times, feeling good.
Fri
19 Sep
nil Vancouver. Driving back to Vancouver, spent the afternoon relaxing at English Bay before flying home.
Sat
20 Sep
nil Missing day, back across the International Date Line!
Sun
21 Sep
nil Canberra. Arrived home late, about 3.30pm after stopping at Joy and Mal's for 30 minutes, taking the rental car back to the airport etc.
Week 38 9k - One enjoyable run in Canada. Sad the holiday is over. Weight 77kg.
Mon
22 Sep
nil Rest day. Late finish at work. Feeling tired and jet lagged!
Tue
23 Sep
nil Rest day. Another late finish at work. Tired.
Wed
24 Sep
nil Rest day. Another late day at work.
Thu
25 Sep
nil Rest day. Yet another late day at work. Overtime paying for the holiday!
Fri
26 Sep
5.8 First run since the holiday. Out/back Conder fire trail in 31:51 (5:29/km). Easy, feeling okay.
Sat
27 Sep
nil Rest day. The day at Joy and Mal's for the Grand Final with Jenny and Phil. Copied photos from the holiday.
Sun
28 Sep
17 From Garry's to Parliament House and 2 laps of the trail in 91:55 (5:15/km). Felt surprisingly good for a first long run in about 2 months!
Week 39 23k - Okay long run although a bit rusty. Weight 77kg.
Mon
29 Sep
8.5 Geoff's Parliament House. Total 45:40 (5:22/km). 2-lap warm-up then flagpole intervals, lower grass, running fairly strongly.
Tue
30 Sep
8 Track, Calwell. Total 40:00 (5:00/km). Warm-up with Declan in about 13:30 then 5 x 300m, keeping up with Kelly, Sophie and Declan every second 300m of their 10. About 3 mins rest. 61.1, 58.6, 57.8, 57.8, 56.9. Good!
Wed
1 Oct
nil Rest day. Late day at work then SCT meeting and Chinese for dinner with Geoff Monro.
Thu
2 Oct
nil Rest day. Raining, so working on club website and news.
Fri
3 Oct
nil Rest day. A little tired, but should have run. Updating diary.
Sat
4 Oct
10 Lake Tuggeranong. Total 52:00 (5:12/km). With Garry's group - 18 minutes warm-up then a 3k time trial in 12:27 (3:55, 4:21, 4:11) finishing just behind Justine.
Sun
5 Oct
17.5 From Garry's. Easy long run to Parliament House trails and back in 91:55 (5:15/km). Felt quite tired near the finish.
Week 40 44k - Slowly getting back into it. OK 3k time trial. Weight 76kg. 102km last 4 weeks.


DateKms Comments
Mon
6 Oct
11 Race: Sri Chinmoy 10k in 49:11 (4:55/km). Easy early kms, strong middle. Splits: 24:16/24:55. Good training effort.
Tue
7 Oct
5 Track, Calwell. Total 28:00 (5:36/km). Ran 300s with Karen - 73, 73, 71, 77, 43 (200m), 77, 44 (200m). Okay, but a bit of a soft session. Should have run faster.
Wed
8 Oct
nil Rest day. Long day at work. Tired.
Thu
9 Oct
nil Rest day. Another long day at work.
Fri
10 Oct
nil Rest day. Same again re work. Tired.
Sat
11 Oct
nil Rest day. Visited Joy and Mal's all day - DVD evening.
Sun
12 Oct
7 Race: Mental Health Week 5k Fun Run in 21:00 (4:12/km). Splits: 10:19/10:41. Started fast, racing Kayler T and Justine S. Faded after the turn and passed by Miriam, Cathy Montalto ant Teresa. Losing fitness.
Week 41 23k - Ordinary races. Not enough running. Weight 77kg.
Mon
13 Oct
9.3 Geoff's North Lyneham. One lap warm-up then 3 x 1k in approx 3:50, 4:00, 4:39 (uphill). Total 48:00 (5:10/km). One lap warm-down. Felt OK. Good!
Tue
14 Oct
5 Track, Calwell. Arrived late, no warm-up. About 6 x 200m in approx 42 seconds, lane 7 with Karen. Total 28:00 (5:36/km). Okay.
Wed
15 Oct
nil Rest day. Long work day. Tired.
Thu
16 Oct
6 Race: Vets' 3000m in 13:10 (4:23/km). Arrived late, no warm-up. First km in 4:28. Also, 1k race-walk in 4:56 (ahead of Lisa, just behind Caitlan Worrell). 800m PW in 3:12.
Fri
17 Oct
nil Rest day. Tired. Met Jim Tucker at the Hyperdome for dinner/coffee.
Sat
18 Oct
6.2 Race: Interclub 3000m in 12:25 (4:08/km). Chasing Justine, finished last! Splits: 3:57, 4:10, 4:18! Warm-up with Garry (ran 800m in 2:37) and Geoff Monro. Start training properly!
Sun
19 Oct
18.5 From Garry's - Easy to Parliament House, one small and one big trail lap. Total 99:21 (5:22/km). Return via Red Hill golf course. Felt okay, no problems!
Week 42 45k - Improved training but a long way to go. Weight 77kg.
Mon
20 Oct
9 Geoff's North Lyneham. One lap warm-up then 1 x 1400m and 2 x 700m hard, finishing just behind Ken White. Total 48:35 (5:24/km). Okay session.
Tue
21 Oct
7 Track, Calwell. Total 37:00 (5:17/km). Warm-up 13 minutes then 300s with Karen - 69, 68, 66, 65, 65, 64. Felt tired and sore from yesterday's run.
Wed
22 Oct
9.5 Graeme Small's group. From the Canberra Yacht Club - out to Weston Park using the Lotus Bay XC course. 50:32 (5:19/km). Ran with Maryann, Linda Lenton, Bill Leydon. Easy but finished strongly.
Thu
23 Oct
5 Track, Calwell. Just the warm-up and warm-downs steady. Helping Mike while the group ran time trials.
Fri
24 Oct
nil Rest day. Very late finish at work.
Sat
25 Oct
18 Bikepath out/back to Lake Tuggeranong in 98:00 (5:27/km). Steady run at 4pm, km splits of 5:08 and 5:12 near the lake. Felt okay although tired last few kms.
Sun
26 Oct
7.5 Vets' Handicap at Bluett's Pines. 37:34 (5:22/km). No warm-up. Sore legs so ran steadily. Tough course with many hills.
Week 43 58k - Better. Continue the build-up. Weight 77kg.
Mon
27 Oct
nil Rest day. Kath's birthday dinner at the Cookery Nook in Hawker.
Tue
28 Oct
9 Eucalypt Trail, AIS. 2k warm-up while watching HS track championships. 6.8k strong effort in 36:20 (5:21/km). Warm. 18:22 / 17:58. Felt okay although right shin sore.
Wed
29 Oct
13 Graeme Small's group in 70:36 (5:26/km). From Canberra Yacht Club to Weston Park, back plus Comm Bridge and back. Also with Linda Lenton, Desalie K, Bill Leydon, Elizabeth Thompson. Good run! Felt stronger. Left knee, right shin slight soreness.
Thu
30 Oct
7.5 Track, Calwell. 12 x 300m with 1:30 recoveries. 64.9, 65.1, 63.7, 63.8, 63.9, 65.9, 63.7, 64.0, 64.4, 64.7, 63.9, 63.7. Good session. Windy. Solo. 10m warm-up, 2.5k warm-down.
Fri
31 Oct
nil Rest day. Late day at work. Watched Capitals v Dandenong at Southern Cross Club with Jim Tucker. Lauren Jackson scored 25 points.
Sat
1 Nov
nil Rest day. Intended to race Interclub, but a visit to Joy and Mal's for a 4.30pm movie, 'Getting Square'.
Sun
2 Nov
13.6 Eucalypt Trail, AIS. 74:55 (5:31/km). Ran 4 laps (3 reverse and 1 normal) 18:32, 18:27, 18:38, 19:18. After spectating at Masters Games. Saw Jenny Pluck race the 800m in 2:16!
Week 44 43k - Mileage still low, but getting there. Weight 76.5kg. 169km last 4 weeks.


DateKms Comments
Mon
3 Nov
nil Rest day. Very late finish at work. Open Roads.
Tue
4 Nov
7.5 Track, Calwell. 12 x short hills, fast! Then 3 sets of 500m, 300m, 200m. 1:57, 63.2, 42.1, 1:52, 67.1, 40.5, 1:53, 63.9, 40.9. Good session.
Wed
5 Nov
9.7 Graeme Small's group. 52:58 (5:28/km). Around Central Basin LBG, good pace at times, esp 2nd half. Bill L, Linda, George, Desalie. Felt good.
Thu
6 Nov
7 Track, Calwell. 2.5k warm-up easy in 13:35. 5 x 300m 'flat out' in 62, 60, 60, 58, 58. Then 2 x 200m in 37.9, 37.0. Then 150m in 26.4 and 100m in 18.4. Good session.
Fri
7 Nov
11.5 Easy from Yarralumla Woolshed with Karen Selman over to Stromlo and up a big hill and back. 65:00 (5:39/km). Felt okay but a bit sore from yesterday's run.
Sat
8 Nov
8.3 Race: Interclub 3000m in 12:11 (4:04/km). Splits: 3:50, 4:10, 4:11. Didn't feel too bad. Hot! Will soon be back under 12 minutes. Warm-up/down incl lap of Eucalypt Trail with Geoff Monro.
Sun
9 Nov
16 From Garry's. Faster run out/back Hindmarsh Drive via Red Hill in 1:27:40 (5:29/km). No Garry (sick) but with Noni, Phil, Emily, Jillian, Mark, Michael and Peter. Hot. Felt good!
Week 45 60k - Good week and 3k race. Weight 76.5kg.
Mon
10 Nov
10.6 Geoff's North Lyneham. 3 laps continuous with Ken Eynon and Kevin Chamberlain in 57:30 (5:25/km). Fairly easy with some surges on the downhills. Tired. OK session.
Tue
11 Nov
7 Track, Calwell. 2.5k warm-up in 13:56 and long warm-down. 1 x 300m in 63s, 9 x 200m ave 41.5s with 45s rests in 3 sets. Also 8 x short hills. Tired!!
Wed
12 Nov
12 Graeme Small's group out/back to Weston Park in 57:55 (5:34/km). Good run. Earlier, Phillip Mile steady in 7:30 (4:41/km).
Thu
13 Nov
9 Track, Calwell. Warm-up with Dom in 12:42 and easy warm-down in 15:11. Ran 6 x 500m and 1 x 300m, picked up by Kathy Southgate (doing longer reps), 1:55, 1:49, 1:45, 1:51, 1:51, 1:52, 61s. Okay although tired.
Fri
14 Nov
10.5 From Yarralumla Woolshed with Karen S at 4.30pm. 58:45 (5:36/km). Hot! Easy over to Stromlo and up Dairy Farmers Hill and back. Felt okay.
Sat
15 Nov
4 Race: Interclub 1500m in 5:39.2 (3:46/km). Slowest heat, slow start, 300m in 64s (5:20 pace). Slow middle laps, strong finish ahead of Catherine L and Justine S. Hot and windy.
Sun
16 Nov
nil Rest day. Helping out at the MS Fun Run.
Week 46 53k - Hot, slow 1500m. Training not there yet. Weight 76.0kg.
Mon
17 Nov
11 Geoff's North Lyneham. 1 lap warm-up in 16:30 (quick) then 10 laps 'hard' plus 8 x 30s sprint/30s jog. Total 57:30 (5:14/km). 1 lap warm-down. OK.
Tue
18 Nov
7 Track, Calwell. 2.5k warm-up in 13:15. Short hills. 6 x 300m, picking up Kathy Southgate (doing 600s!) - 62, 61, 61, 61, 61, 61. Long warm-down.
Wed
19 Nov
9 Graeme Small's group. Total 48:15 (5:22/km). Quite fast chasing Bill L after an easy start. Felt good on finishing. Not long enough though.
Thu
20 Nov
8 Track, Calwell. Fast warm-up in 12:14 (4:54/km) with Kathy and Anne. 12 x 200m with Al and Kathy (running longer reps) - 38, 37, 38, 37, 38, 37, 37, 38, 37, 39, 38, 36. Plus more relay team 200s. Good.
Fri
21 Nov
nil Rest day. Raining. Was going to run with Karen but finished late at work.
Sat
22 Nov
13 Gilmore Tunnel to Railway (Interclub cancelled due to rain). Slow start due to a sore achilles. 76:26 (5:53/km). Shuffle with a better second half. 39:34/36:52.
Sun
23 Nov
16 From Garry's out back, Yarralumla and Dunrossil Drive in 85:42 (5:21/km). Slow beginning again but better than yesterday. Sore lower outside right shin.
Week 47 64k - Better week. Speed not too bad. Weight 75.5kg.
Mon
24 Nov
12.3 Geoff's North Lyneham. 1 lap warm-up in 18:00 then 2 laps of 1k hard, 1k easy with Kevin C and Ken Eynon. 2nd lap in 15:00. Felt pretty good. Total 67:10 (5:28/km). One lap warm-down.
Tue
25 Nov
7 Track, Calwell. Warm-up with Matt de Smett in 13:22. Then 3 sets of 5 x 200m with 100m jog in 40s. First set ave 46.5, second set 46, third 44, 45, 44, 43, 43. Good session.
Wed
26 Nov
11 Graeme Small's group. Easy around the ANU and Museum in 60:00 (5:27/km). Felt OK. Could have run further or faster.
Thu
27 Nov
8 Track, Calwell. Warm-up 2.5k in 14:32 and fast warm-down with Kathy in 12:05! 3 x 500m and 5 x 300m - 2:00, 1:49, 1:51, 57.8, 59.6, 61.5 64.5, 60.2. OK.
Fri
28 Nov
11.5 From Yarralumla Woolshed with Karen S - easy around Dairy Farmer's Hill in Stromlo, 63:12 (5:30/km). Hot! Ran easily, hoping to run well tomorrow.
Sat
29 Nov
7.5 Race: Interclub 1500m in 5:28.7. Good result although not fresh. Also 2km low steeplechase in 8:39, good race with Justine. Warm-up and down incl Eucalypt Trail with Geoff Monro.
Sun
30 Nov
16 From Garry's, easy to Parliament House trails and back in 86:28 (5:24/km). Ave HR 130. Felt pretty good with few injury niggles.
Week 48 73k - Better week and okay 1500m race. Weight 75.5kg. 250km last 4 weeks.


DateKms Comments
Mon
1 Dec
10.5 Geoff's North Lyneham. 3 laps easy running with Charmaine and Kathy Sims with 3 sets of 1, 2 and 3 minutes 'hard', total 59:24 (5:39/km). Not too bad.
Tue
2 Dec
8 Track, Calwell. Warm-up in 12:15, warm-down in 13:16. 5 x 450m (lane 7) with Courtney in about 1:48 ave then 6 x about 220m in 50sec ave. OK, felt good.
Wed
3 Dec
nil Rest day. Late finish at work.
Thu
4 Dec
8 Track, Calwell. Warm-up in 13:27, warm-down in 14:21. 12 x 200m in 3 sets with 40sec recoveries. Ave 39.9. Good!
Fri
5 Dec
nil Rest day. Late finish at work followed by work Christmas party.
Sat
6 Dec
6 Race: Interclub 800m in 2:40.7. Slowest heat. Baulked a bit up back straight first lap (79s). Can run faster. Long warm-up/down including Eucalypt Trail.
Sun
7 Dec
16.5 From Garry's, reasonable pace up to Curtin horse paddocks and back in 91:00 (5:31/km). A fair bit running with Jessamy and Noni. Felt okay.
Week 49 49k - Promising 800m race. Weight 76.0kg.
Mon
8 Dec
nil Rest day. Late day at work. Tired.
Tue
9 Dec
3 Race: Parliament House Relays, 1.77k in 7:05 (4:00/km). Late decision to run. Okay result but Jessamy and Heath ran 6:29. Can run faster! Right hamstring sore.
Wed
10 Dec
nil Rest day. Late finish at work followed by SCT work, finishing off Tuggie Athlete magazine.
Thu
11 Dec
10.5 Track, Calwell. Group run to Melrose Pines with Kelly, Al, Matt, Courtney and Amy. 4 x 200m hill 'hard' (max HR 160). Then 2k jog and 4 x decreasing length hills. Long warm-down back.
Fri
12 Dec
6 Theodore Steps Run (up) in 34:24 (5:44/km). Very tired. Started slowly. Felt hard but not running fast. Perhaps okay for tomorrow's race.
Sat
13 Dec
5 Race: Interclub 3000m in 12:02.7 (4:01/km). Started quick with Paul and Kayler Torley. Finished ahead of Kayler but 1s behind Paul. 3:54, 4:00, 4:07. Very windy. Warm-up/down Euc Trail.
Sun
14 Dec
13 Gilmore Tunnel to Railway in 67:48 (5:13/km). About 7pm. Ran hardish from early, feeling okay although pushing the pace. 35:02/32:46. Good effort.
Week 50 37k - Work is making running hard. Weight 76.0kg.
Mon
15 Dec
10 To Conder via bush track and fire trail O/B in 55:20 (5:32/km). Steady pace but very tired. No energy at all!
Tue
16 Dec
8 Track, Calwell with Jim Tucker timing. Warm-up 12:45, warm-down 15:06 with Karen. 2 sets 4 x 300m, 1 min walk recoveries, 10 min between sets. 64.6, 64, 61.3, 60.7 - 61.7, 59.4, 60.0, 59.1. Good!
Wed
17 Dec
10 Graeme Small's group, out back Mundaring Drive in 54:35 (5:28/km) with Amanda Ruffin, Graeme and Maryann. Good run.
Thu
18 Dec
9 Track, Calwell. 3 sets of 300, 400, 300, 200m. 68, 86, 63, 37 - 64, 84, 61, 37 - 66, 83, 62, 36! Good session. Getting faster.
Fri
19 Dec
nil Rest day. Late day at work then visiting Joy, Mal, Jenny and Phil for Christmas drinks. Fun evening.
Sat
20 Dec
nil Rest day. Spent all day doing Christmas shopping at the Canberra Centre.
Sun
21 Dec
nil Worked until 1.30pm then visited Joy and Mal. Saw the movie 'Love Actually' then pizza dinner also with Jim, Baz and Erin.
Week 51 37k - Just maintaining this week. Weight 76.0kg.
Mon
22 Dec
14.5 From National Library, out to ANU, back around Central Basin in 79:02 (5:27/km). Steady with about 15 minutes tempo at 5 minute ks. Felt ordinary mostly. Flat tyre on the Aprilia fixed.
Tue
23 Dec
7 Track, Calwell. Warm-up with Kathy in 12:36. 8 x 200m timed by Jim Tucker in 40s ave with 40s rests. Good! Then 2k continuous, sprinting straights, jogging bends. Wore light Adidas shoes.
Wed
24 Dec
nil Travel to Sydney, riding the Aprilia Pegaso, leaving about 4pm. Good trip but need a new helmet or better ear plugs.
Thu
25 Dec
nil Christmas at Glebe. No run but a walk with Anne, Jane and Mum down to Glebe Park. Late turkey lunch at 4pm.
Fri
26 Dec
9.5 8am with Bruce, to Darling Harbour incl over Anzac Bridge in 52:30 (5:32/km). Didn't feel smooth at all.
Sat
27 Dec
6 Anzac Bridge, Fish Markets, tram line in 31:08 (5:11/km). Fast strong run, feeling great! Afternoon running much better.
Sun
28 Dec
nil Travel back to Canberra on the bike arriving about 4pm and feeling tired.
Week 52 37k - A couple of good runs. Weight 77.0kg. 160km last 4 weeks.


The End - 2,354 km (45.2k per week)