Ewen's Running Diary - 2004

Running diary from a marsupial that Eats, Shoots & Leaves

This is my diary for 2004. Go to the end of the page to see how the year finished. My goals this year are to run 800m, 1500m and 3000m times that are an improvement on 2001 (2:35, 5:09, 11:27). To achieve this I'm aiming to do more regular and purposeful track sessions and run more kms per week than in recent years. In 2002 I averaged 58k's per week and last year 45k's. I'm also running my first '6 foot track' in March and the Canberra Marathon in April. Here is my blog.

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


Date Kms Comments
Mon
29 Dec
10.5 Speedygeese Nth Lyneham group. 12 x 40secs 'sprint' 80secs 'jog'. One lap of 3.1km for warm-up and warm-down. Felt OK.
Tue
30 Dec
12.5 HOT! Ran down to Calwell late. Didn't feel up to running intervals so long run up to railway and back in 67 minutes.
Wed
31 Dec
nil Didn't have time to run due to New Year's Eve.
Thu
1 Jan
nil Stayed at Mal and Joy's all day. HOT. Did not run.
Fri
2 Jan
11 Ran from Woolshed to Corkwoods and return. HOT. Slow, easy run.
Sat
3 Jan
19 From Molonglo Reach 7am with Mick Dando group. Around Mount Ainslie including some steep 'walking' hills. Felt OK. 1 hour 53 minutes.
Sun
4 Jan
7 Calwell grass track. 2 sets of 5 x 200m with 1min 20sec recoveries. 39, 39, 37, 37, 38 and 38.5, 37, 38, 37.5, 38. Also a 2.5k warm-up and down. HOT.
Week 01 60k - Feeling OK considering the heat (35 degrees plus most days).
Mon
5 Jan
11 North Lyneham with Geoff. HOT. Ran easily including 6 x 80secs, 2:40 jog with Graeme. 63 minutes total running.
12
6 Jan
3 Race: Interclub. 800m race in 2:45.43. Felt bad last 600m! Tired. 11th in heat 5. 79sec first lap, 86sec last.
Wed
7 Jan
9 Graeme Small's group - to Weston Park and return. Cooler - 22 degrees. Still feeling tired. Slow, about 5:45 k's, 52 minutes.
Thu
8 Jan
6 Calwell. Cool but windy. 7x300m with short (60s) and long (4min) recoveries. 64, 61, 64, 63, 65, 63, 63. Still feeling tired and lacking energy.
Fri
9 Jan
10 Ran to Gilmore tunnel and return in 51:28. About half on dirt and 'gentle' hills. Felt surprisingly good esp legs. Splits 26:16/25:11.
Sat
10 Jan
21.5 From Garry's to Parliament House, 1 big, 1 small lap. Ran up to Hospital for extra 30 minutes. OK although a bit tired. 2 hours 4 minutes total running.
Sun
11 Jan
10.5 2.5k warm-up for am track session but too sore. pm ran old hilly 8km fire trail course in 43:03 (5:22 pace). Felt better than in the morning.
Week 02 71 k - Fair week but track sessions not good.
Mon
12 Jan
7 Ran around Mt Tuggeranong, walked steep hills. Very Tired (10 hrs work after 6 hrs sleep). Slow and easy for 41 minutes.
Tue
13 Jan
6 Race: Interclub. 1500m in 5:37.16 (9th heat 4). Not good. A struggle to race and do mileage build-up. Splits: 83, 89, 98, 67. 2km warm-up and warm-down.
Wed
14 Jan
13.5 Around Central Basin then loop around Parliament House. Cooler. Felt better than last week. No injury problems. 75:25. Could have run further.
Thu
15 Jan
5.5 Calwell grass track. 3 sets of 3x300m... 2 min recoveries and 9 mins rest between sets. 58 58 56 - 58 58 57 - 59 59 59. Pleased, quickest 300's for a year or more.
Fri
16 Jan
5.7 Thredbo. Easy run up the river trail past golf course. About 6:30pm after riding up from Canberra. 34:20. Hard breathing.
Sat
17 Jan
8
6.3
Race: Thredbo. Kosciuszko Classic 5km in 32:42 (18th) all uphill, couldn't breathe, walks. 3km warm-up to Snowy Bridge start. Also Pipeline run with Bruce 5pm easy 6km in 37:00.
Sun
18 Jan
12
10
Thredbo. 7am with Rob, Carol, Kaaren from Deadhorse Gap on Cascades Trail to ridge. Hilly, VERY COLD. Saw a black brumby. 7pm, Gilmore tunnel and return 10k in 54:32.
Week 03 74k - Enjoyed Thredbo. Feeling good at week's end. No injuries.
Mon
19 Jan
10 North Lyneham. 3.1k warm-up and down (about 18 mins). 20 x 20secs with 40sec jog. Ran hard after first five 'steady'. Felt good with some speed in legs.
Tue
20 Jan
7 Race: Interclub. 800m in 2:43.62 for 5th heat 7, good race with Justine. Felt OK although no speed and lactic last 70m. First lap 79. 3km warm-up and down on eucalpyt trail.
Wed
21 Jan
15 Parliament House to Weston Park and return via Gallery. Easy run but very tired - lacking sleep. A bit over 81 minutes.
Thu
22 Jan
7.4 Calwell grass. 4 sets of 300, 200, 100m. 1min recov and 7min breaks. 60.3 37.8 17.4 - 58.0 36.5 17.3 - 56.4 37.2 17.6 - 56.8 36.2 17.5. Windy. 2.5k warm-up/down in 14:44.
Fri
23 Jan
6 'Steps Run' (down) from home. Ran easily although no energy at all. 34 minutes.
Sat
24 Jan
25 From Garry's 8am. Out and back to golf course both ends of Parliament House run. Warm. 2 hrs 21:36. Survival shuffle last 15mins. Both heels and right shin sore.
Sun
25 Jan
nil Raining all day at Cambewarra. Went indoor rockclimbing at North Nowra Gym for about an hour. Weight 76kg.
Week 04 70k - Still pretty tired this week. Good to have a rest day. 275km last 4 weeks.


Mon
26 Jan
11.5 North Lyneham. 3.1k warm-up in 17 mins. 6 + 4 + 2 + 1 minutes hard with same time jog. Ran hard trying to stay with Geoff. Felt OK after drive from Nowra. 61:50.
Tue
27 Jan
8 Race: Interclub. 1500m in 5:32.59. Finished 3rd heat 5 from 12th early. Better but still no early speed. Splits: 87, 92, 91, 62. Also 2km steeple (low) steady pace in 8:32.
Wed
28 Jan
12 From Yacht Club. Ran 25 mins before the group started. Up to Parliament House dirt tracks then to Com Bridge. Windy, felt better as speed gradually increased. 66:48.
Thu
29 Jan
7 Calwell grass track. 2.5k warm-up and down (14.05, 14.02). 3x300m, 200m, 3x300m. 74 66 61 35.8 59 64 66. Long rests. Tried to run easily in view of Friday's 5000m.
Fri
30 Jan
nil Decided to miss the 5000m as I wanted to take photos of the women's steeple just before the 5k started. In any case would have finished 5 minutes behind.
Sat
31 Jan
22 Mick Dando group 7am. A beautiful day. Cool and mist on the river. Mt Ainslie and Mt Pleasant in 2:02:16. Easy pace, felt great except for the last 10 minutes.
Sun
1 Feb
21 From Garry's 9am. Parliament House run plus extra loop through bush to golf course. Felt surprisingly good - no injury problems. 1 hour 55:15.
Week 05 81k - Good week - becoming used to the extra kilometres.
Mon
2 Feb
9.5 Speedygeese Nth Lyneham. Arrived late - 2km warm-up. 20 x 20secs with 40sec jog. Ran hard with Geoff, Neil, Ken, behind Kent. Felt OK for a Monday. 3.1k warm-down.
Tue
3 Feb
8 Calwell track. 700 500 300 500 with 3:30 recoveries... 2:33 1:45 57 1:43. 'Almost good'. Tired, running shorter than others. 2.5k warm-up 12:43 and 3.5k warm-down.
Wed
4 Feb
16 Graeme Small group. From Parliament House to Weston Park. Ran extra back via High Court a bit quicker. 90:22. Felt better than last week. No injury problems.
Thu
5 Feb
8 Calwell track. 2.5k warmup/down (14.15, 14.10). 3 sets with 8min between and 2:20 rests... 4x300m - 3,2,3,2 - 4x200m. 59 57 56 57 - 57 35 56 37 - 37 36 36 36. OK.
Fri
6 Feb
10 Loop on Conder bush and fire trails. Still HOT at 6pm. Feeling flat and no energy. Ran steadily and slowly for 55:20.
Sat
7 Feb
7.3 Race: Interclub. 800m in 2:42.49. 5th heat 5. Bloody HOT! 79/83 splits. Felt OK but not fresh. Afterwards 5.8k in 33 minutes out/back through bush to Belconnen Way.
Sun
8 Feb
28.5 From Garry's 7:40am. Golf course to saddle of Red Hill 54mins then multiple loops Parl House. Hot. Felt OK except both achilles and hips sore last 30mins. 2hrs 41mins.
Week 06 87k - good week again except the 800m which could be due to marathon training.
Mon
9 Feb
10 Speedygeese Nth Lyneham. 3.1k warm-up/down. 8 x 40secs with 2:20 jogs (24mins). Started easier (legs tired from yesterday). Last 4 fairly hard. Felt good. 59 minutes.
Tue
10 Feb
8 Calwell track. 2.5k warmup/down (12:33, 13:55). 2 sets of 5x300m, 1:15 rests and 6min between sets. 66 66 64 63 62 - 62 61 61 63 62. Very tired. Ran steadily.
Wed
11 Feb
15.5 Graeme Small group. From Parliament House, Central Basin then back to Kings Ave in 83:54. About 3k fast in middle with Amanda to Yacht Club. Tired last 15 minutes.
Thu
12 Feb
6 Calwell track. 2.5k warmup in 13:36. 2 sets of 4x300m, 1:30 rests and 7min between sets. 63 60 60 59 - 61 60 60 60. Tired again - couldn't do 3 sets. Short warm-down.
Fri
13 Feb
10 Gilmore tunnel and return in 51:15. After a nap. Still hot, about 30, but felt good, much better than yesterday. Splits 26:41/24:33.
Sat
14 Feb
23 7am, Mt Ainslie easy with Graeme, Amanda (17k in 95:24). 4pm, Interclub, leg 4 of 1500m relay in 5:41. HOT, felt ordinary. Afterwards 4.5k warm-down Eucalypt Trail.
Sun
15 Feb
22 From Garry's 8:15am. Golf course with Jessamy, Peter in 30 mins, then big and small dirt lap of Parliament House. VERY muggy. A bit of a struggle. 2 hours 1 minute.
Week 07 94k - Injuries have settled. Miles are OK but speedwork, racing forgettable.
Mon
16 Feb
10 Speedygeese Nth Lyneham. 3.1k warm-up/down. 4 x 80secs with 2:20 jogs (24mins). Did not feel good! Ran towards back with 80's at about 4:20 min km pace. 58:20
Tue
17 Feb
8 Calwell track. 2.5k wrmup/down (12:04, 13:30). 2 sets 700, 500, 300m. 2min rests and 8min between. 2:45 1:46 58 - 2:41 1:47 59. OK although legs heavy. Warm, 30c.
Wed
18 Feb
16.2 Graeme Small group. From Parliament House to Weston Park, then to Carillon and back to PH. Felt smooth and good pace last 30mins. Hot again! 86 minutes.
Thu
19 Feb
6.8 Calwell track. 2.5k warmup/down (13:50, 14:35). 6x300m with 'full' recovery (about 4 minutes). 60 58 57 56 56 55. Good considering tired legs. HOT again.
Fri
20 Feb
9.7 Lane Cove River Park. Bush track to Porter's Creek then road. 53:40. With Al, Bruce, Jim, George, others from Striders - just like the old days (except slower). Felt good.
Sat
21 Feb
nil Did not run - tired after a big day and riding home from Bulli in heat and wind.
Sun
22 Feb
32 From Garry's 7am. Golf course then twice to Parliament House with 2 small, 1 big loop in total. Cooler - 20 degrees. Felt pretty good. 3hrs 2minutes.
Week 08 83k - No race this week, pleased with Sunday. 345km last 4 weeks.


Mon
23 Feb
9.3 Speedygeese Nth Lyneham. 3.1k warm-up/down. Legs a little too sore from yesterday's long run to do speedwork so stayed at back of the group. 54:45.
Tue
24 Feb
6 Calwell track. 2.5k warmup/down. Amazingly cool and windy. 2x500m - 1:53, 1:46. Cut session short as legs still felt ordinary and weak.
Wed
25 Feb
16.5 Graeme Small group. 'Chris' run.. Around Parliament House tracks then Stirling Hills bush then Central Basin. Cool, misty rain. Legs felt surprisingly good! 88:42.
Thu
26 Feb
7 Calwell track. 2.5k warmup/down (13:51, 14:00). 2 sets 5x200m. 2:35 recovery, 7min break. 35.3 34.8 34.6 34.1 34.4 - 35.3 33.4 34.1 34.2 34.1. Pleased, felt good.
Fri
27 Feb
8 Very slow run to Gilmore and return in 47:50. Both achilles and calves sore from yesterday's session. Felt better towards end of run.
Sat
28 Feb
21.5 Mick Dando group 7am. Around Mt Ainslie then out and back to Wetlands. 2hrs 02:30. Mild. Ran easily - a bit stiff first hour, good second hour. 5:42/km pace.
Sun
29 Feb
22 From Garry's 7.30am. Curtin horse paddocks with Garry, then Parliament House and back with Jessamy, Justine. 2hrs 5mins. Felt OK except achilles still a bit sore.
Week 09 90k - Feeling good. Maybe sore achilles because not used to 'fast' 200's?
Mon
1 Mar
10 Speedygeese Nth Lyneham. 3.1k warm-up/down. Legs a bit 'ordinary' after the weekend so ran training at 'steady' pace. Achilles improved. 58:06.
Tue
2 Mar
12.4 Calwell track. 2.5k warmup/down -13:34, 14:10. Steady 34mins with James, Dominique, Kathy, Anne. 2x400m, 1x150m, 1x200m: 1:37 1:25 25.8 36.9. Quite tired.
Wed
3 Mar
13.5 Graeme Small group. From Parliament House, various bush tracks on Stirling Ridge with Amanda, Graeme, Chris, Maryann. Faster last 15mins. Felt good! 1:13:58.
Thu
4 Mar
7 Calwell track. 2.5k warmup/down -13:50, 14:12. 5x100m (18.3 av), 10x150m (26.9 av) with 1:20 recoveries. Part of Ben and Al's 400's. Felt OK - no problems.
Fri
5 Mar
12 Bonython with Jim Tucker. Ran 6 laps steady in 35:52 for 6912 metres (5:11/km pace). A bit qucker than 'normal' training pace. HOT. Felt OK. 64mins total.
Sat
6 Mar
nil Decided a rest day would be helpful in view of tomorrow's run. Was going to jog for 15-20 minutes but it started raining at Interclub.
Sun
7 Mar
32.5 From Garry's 7.30am. Curtin, Lyons, Griffith, Red Hill. 3hrs 06:30. Very humid! Felt OK - used 'power gels'. A bit tired last 15 minutes.
Week 10 87k - A bit tired from lack of good sleep. Will taper a little for 6' track run.
Mon
8 Mar
10 Ran at 7pm after a nap - Gilmore tunnel and return in 56:19. (29:07/27:12). Ran OK especially the second half after a slow start. Warm.
Tue
9 Mar
7.5 Ran to Calwell track. Windy! 2.5k warm-up in 11:35 (much quicker than normal) then short warm-up with Karen then slow jog home. 39:45 total. Felt OK.
Wed
10 Mar
12 Graeme Small group. Ran back to Parliament House then around Central Basin. Windy, cool. Last 2 k's to Yacht Club about 4:45's. Felt good. 64:40.
Thu
11 Mar
7 Calwell track. 2.5k warmup 'fast' 11:52. 4 sets of 200's and 300's 'steady pace' with Courtney, Tehane, Beck.. 44 64 43 - 65 42 64 45 - 66 43 65 45 - 44 43 43 43.
Fri
12 Mar
nil Driving to Katoomba after work so probably best not to run.
Sat
13 Mar
45 Race: 6 Foot Track. Katoomba - Jenolan Caves. 499th in 6:26:17 (8:36 per km!). 2:03 at Cox's River (15.5k), 4:06 at Pluviometer (26k - Jennifer retired). Longest day out!
Sun
14 Mar
nil Drive back to Canberra. Felt amazingly 'normal'. Probably due to so much walking and good food intake at aid stations. Looking forward to next year!
Week 11 81k - Very happy with 6 foot track - brilliant course, organisation and scenery!
Mon
15 Mar
7.8 Speedygeese Nth Lyneham. Just ran easily for 44 minutes total. Legs felt fine. Low numbers today due to Champs, West Creek Half etc. Great weather!
Tue
16 Mar
4 After 12 hours at work was pretty tired so a short easy jog for 23 minutes around streets of Theodore.
Wed
17 Mar
11.3 Graeme Small group. From Parliament House then around Stirling Hills with Graeme, Chris, Maryann and Amanda. Return via Kings Ave. Felt good. Steady pace. 63:10.
Thu
18 Mar
11 Calwell track. Long warm-up to elec box 'strong pace' 30:48. 8x300m with full recovery. 64 60 59 58 58 58 58 58. Easy 2.5km warm-down in 13:57. Felt good.
Fri
19 Mar
8 'Brian's Run'. Anticlockwise on Theodore track (hilly). Stretched out on flatter sections. Felt good. 40:54 (5:07km pace).
Sat
20 Mar
26 Mick Dando group. From Duntroon around West Basin bike path. Middle kms at 5:12 pace. Felt good but tired last few kms. 2hrs 21:48.
Sun
21 Mar
6 Ran long 'warm-up' around Theodore track with Al, Ben, Tanja, Sophie and Dom. Good pace - 32:03. Felt OK. Cooler.
Week 12 74k - Good recovery from 6 foot. Normal training now. 332km last 4 weeks.


Mon
22 Mar
8.5  Speedygeese Nth Lyneham. 3.1k warm-up/down. Two 'Relay sprints' - about 100 metres. 12 runs in all. Team of Joel, Graeme Small and wombat won the first!
Tue
23 Mar
10.3 Calwell track. Long hilly warm-up 6km in 34:02 (easy). 6x300m steady pace - 65 63 61 62 62 59 - 2.5km warm-down in 14:20. Felt a bit flat - no energy.
Wed
24 Mar
9.7 BBQ Stakes off 11.30. Finished 3rd last. 6km steady in 31:12. Then long warm-down around Woden Cemetary. Felt bad - quads sore, no energy. 53:45 total time.
Thu
25 Mar
11.6 Calwell track. 8k warm-up easy in 44:50. 100's, 200's, 150's (relay)... 19 37 36 28 26 26 18 17 18 28. Still feeling flat. 2.5k warm-down in 13:12.
Fri
26 Mar
nil Need a rest day. Had a good nap before visiting Ole and Margaret in the evening.
Sat
27 Mar
7 After U16/18 Nationals. Ran to Belconnen Way then around Eucalypt Trail - perhaps the last time before bulldozers remove bush for a 6-lane freeway. 36:42.
Sun
28 Mar
33.5 7am long run from Garry's - Mawson, Torrens, Curtin then 2 laps Parliament House. 3hrs 15min:12. Felt OK except both achilles sore and tight calves last hour.
Week 13 81k - Felt better at week's end. Achilles a bit of a worry though.
Mon
29 Mar
7.6 Speedygeese Nth Lyneham. 3.1k warm-up slow in 18:27. Hilly 1400m 'hard' in 5:46. Warm-down in 17:20. Achilles good, felt OK. End of daylight saving :(
Tue
30 Mar
10.5 Pottsville. About 5pm after flying up. Ran out and back mostly on the beach at an easy pace. Tide still a bit high. Felt better second half. 58 minutes.
Wed
31 Mar
6.3 Pottsville. 5:30pm - ran through town up to sports oval, back in dark. Quickish second half (33:45). Spent day at Tweed Heads and sightseeing.
Thu
1 April
6 Pottsville. 6pm - ran on the beach north to breakwater easy pace. A dip in the Ocean and ran back barefoot (34mins). The day at Mt Warning and Natural Bridge.
Fri
2 April
10.8 Pottsville. 7am - ran up to Bicentennial Park and explored a few bush tracks with Dad on mtn bike. Felt good - some sub-5 min k's second half. 55:09.
Sat
3 April
20.5 Mick Dando group. From Duntroon out and back west side Mt Ainslie/Majura. Fairly quick middle kilometres with Chris and Amanda. Felt good. 1:52:03.
Sun
4 April
16.5 After W and G's fun run with Garry. Ran around east basin wetlands and some extra at Regatta Point. 90:48. Felt a bit flat and tired.
Week 14 78k - Looking forward to the next two weeks before the marathon!
Mon
5 April
9.4 From Parliament House with Chris - steady run Melb Ave to Red Hill track then east out and back. 50:24. Felt good - no injury problems.
Tue
6 April
9 From Calwell. Out and back 'almost' to Rose Cottage at solid pace with James, Kathy, Kelly, Tanja and Sophie. Felt good - no problems. 44:30.
Wed
7 April
12.6 Parl House to Yacht Club then Central Basin and Anzac Pde. With Graeme, Cathy, Chris. 'Tempo' marathon pace middle kilometres (5:00). Felt good. 66:30.
Thu
8 April
12.1 50 minutes 'strong effort' through Melrose Pines to Tugg Station and along railway - Matt, Kathy, Tanja, Dom. Felt good. 2.5k warm-down in 14:57.
Fri
9 April
8 Calwell 9am. With Cathy 4 x 4mins 'tempo' at 'marathon pace', 2min jog recovery. 3:50 per 800m average. Felt good. 2.5k warm-down slow in 14:55.
Sat
10 April
10 Race: CCC Race - Reconciliation Place 5km. 35th in 21:02 (4:12km pace), just behind Jim White, ahead of Brian. Ran evenly 10:31/10:31 splits. First race for a while.
Sun
11 April
7.5 4.30pm. Moderate run from Calwell with Dom, Courtney, Al, Ben out and back to Gilmore. 39:42. Feeling a little flat and tired.
Week 15 68k - Hoping next week will have me feeling fresh and energized!
Mon
12 April
9.8 5.30pm - Steady run from Calwell with Chris L up to railway and along to Gilmore and return in 52:40. Felt much better than yesterday. No soreness or problems.
Tue
13 April
6.3 From Calwell with kids out and back through Theodore to Conder bush track. Steady pace, a bit quicker on return - legs felt good. 33:40.
Wed
14 April
7.5 From Yacht Club around Central Basin with Maryann, Chris L and Cathy. Warm evening - very easy except a little at about 5:15k pace. 43:50. Feeling good.
Thu
15 April
3 Slow run to Calwell and back to Theodore shop in 18:40. Did not feel good at all. Hoping it was just tiredness from 11 hours at work.
Fri
16 April
nil Yes, a rest day prior to the marathon! I need it as we've had quite a tiring week at work. An early night needed tonight and tomorrow.
Sat
17 April
3.2 Slow jog with Bruce out to Kings Ave Bridge prior to helping at the Marathon Eve fun runs. Legs felt good.
Sun
18 April
42.
195
Race: Canberra Marathon. 529th in 4:09:02. Wheels fell off at 37k. Garry finished in 3:56. 5km splits: 28:02 27:12 27:28 27:10 27:14 27:41 29:01 40:42 +14:33.
Week 16 72k - Enjoyed 30km of Marathon (perfect conditions), again next year? (299k)


Mon
19 April
nil Rest day - legs a little sore (quads) but not as bad as I thought they'd be - walking in last 5k? plus a good massage from Ryan Reid after the marathon.
Tue
20 April
7 Easy run from Calwell around Theodore trail with Violet for 39:40. No soreness in legs but should take it easy next few weeks.
Wed
21 April
nil Did not run - tired from a very big day at work. Legs feel fine and not like I've just run a marathon on Sunday.
Thu
22 April
5.5 From Calwell 4:30pm. Ran 20 minute 'warm-up' with Ben, Matt, Dom, John, Courtney and Karen towards Gilmore. Then drills and 10 minutes fartlek on oval.
Fri
23 April
nil Tired from another late day at work. Not enough time to run before going out for the evening.
Sat
24 April
6.5 Easy run after Anzac Relays with Geoff Monro towards Mt Ainslie saddle and return. Felt good. 38:50.
Sun
25 April
10 4pm. Ran out-and-back to Gilmore tunnel medium pace in 51:45. Splits 26:27/25:19. Felt OK - average HR was about 145.
Week 17 29k - I think my recovery from the marathon has gone well.
Mon
26 April
10 Masters' Handicap at Farrer/Isaacs. Tough course! Ran fairly hard although tired after 5km in 23:50. 9km in 43:56. Max HR 163. Coffee at Woden with Mick H and Jim.
Tue
27 April
4 Calwell - 2.5k warm-up slow in 13:47. 6 x hills hard. 'Leg-drive' drills over low hurdles. Warm-down around oval. OK but tired.
Wed
28 April
11 With Chris to Kings Ave Bridge then return to Civic with Maryann, Graeme, Cathy and Brian L. Both heels and achilles sore first half. Steady in 57:50.
Thu
29 April
6.5 Calwell track. 2.5k warm-up 12:35. 700, 600, 500, 400, 300 with 100 jog between in 40secs. 2:44 2:24 2:02 1:36 1:09. Achilles not too bad today. Felt OK.
Fri
30 April
nil Did not run. Feeling very tired - I think from a big week at work and not enough sleep. Will try to remedy this next week!
Sat
01 May
8 Race: CCC Race - Nara Peace Park 8k. 33rd in 36:38 (4:35 pace). Felt OK although faded last 3k. Very windy! Well behind Jimmy. 30 secs slower than last year. Av HR 159.
Sun
02 May
16 9am from Garry's. Curtin horse paddocks to Oakey Hill then Chifley and back through Woden. Nice run on some new tracks. Felt good. 86:30.
Week 18 56k - Getting back there. Will now try a close to 'normal' training week.
Mon
03 May
6.5 Geoff Moore's Parliament House group. 2 laps warm-up then exercises. No good at chin-ups! Should run more on Mondays - 10k plus.
Tue
04 May
8 Track - Calwell. 2.5k warm-up in 13:20. 7x300m with 400m slow jog recoveries in 2:45. 63, 63, 63, 63, 64, 61, 60. Felt good. Also 'hurdle' drills. 1k warm-down.
Wed
05 May
11.5 From Parl House to Yacht Club then long around Central Basin. Steady run with Graeme, Ken, Mayyann, Chris in 64:45. Both achilles sore at first but improved.
Thu
06 May
7 From Calwell. 30 minute 'hard' warm-up around hilly Theodore track (about 6.2k). Then hurdle drills and 800m warm-down. Very tired after warm-up.
Fri
07 May
nil Decided to rest as work has been hectic and combined with not enough sleep think I'm in danger of 'overtraining' and going flat. May take a walk or bike ride.
Sat
08 May
9.7 Race: CCC Race - Yarralumla Bay 6km. 37th in 25:40. Splits: 12:23/13:17. Better than last week (not as tired). Closer to Jim. 1km warm-up. Warm-down with Kelly.
Sun
09 May
22 From Garry's to Mt Taylor via Curtin and Oakey Hill. Easy pace. 1hr 59:40. Felt good - no injury problems. Av HR was about 130. Not cold at all!
Week 19 65k - Feeling good after this week. Will try more kms next week.
Mon
10 May
7.3 Speedygeese. 16 minute warm-up on outside track. 4 laps of exercise trail (skipped some stations). Warm-down. 41:30 total. Left shin sore after.
Tue
11 May
8.4 Calwell track. 2.5km warm-up/down easy. 7x300m with Karen easy (4:26km pace) - 80 80 78 80 80 75 78 - with 100m walk in 1:20. Shin OK today. Cool.
Wed
12 May
nil Did not run - busy getting some engraving done for the AGM. Rest day today instead of Friday.
Thu
13 May
8.5 Calwell track. 5.6km warm-up Gilmore track in 29:56. 5x400m easy with Karen (4:10km pace) 1:40 1:36 1:41 1:39 1:37 (100m walks) Felt good, no achilles problems.
Fri
14 May
6 'Steps Run' (up). Steady at first, quicker on flat sections in second half. 31:06 (5:11km pace). Not time to do more as meeting Jim at 6pm.
Sat
15 May
12 Race: 8am - Central Basin 5km testing Forerunner 201 GPS in 26:36 (5:19ks). CCC Race 1pm Carillon 6km. Ran steady with Garry in 26:47 (4:28ks). 13:31/13:16 splits.
Sun
16 May
16.2 From Garry's 9am to Dunrossil Drive, Weston Park. Measured Yarralumla Bay course lap with GPS at 2.97k. Easy pace (6:04km) for 98:24. Felt good.
Week 20 58k - A pretty easy 4 weeks (208k's total). Need to pick up distance.


Mon
17 May
8 Speedygeese. 4 laps of exercise circuit doing push-ups, chin-ups and dips. Quicker pace between stations. 47:15. GPS said 7.97km incl warm-up/down.
Tue
18 May
7.8 Calwell track. 6.0km warm-up strong pace to Gilmore in 30:10. (approx 5:10's up 4:45's down). 2x300m - 73 71 - easy with 5 mins jogging between. Felt good.
Wed
19 May
11.5 From Parl House to Yacht Club, lap Central Basin and back (8.26k) with Chris, Maryann, Elizabeth. 60:42 total time (5:16k's). Both ankles and shins sore.
Thu
20 May
5 Calwell track. 2.5k warm-up easy in 13:33. 'Hurdle' drills. 5x300m easy with Karen - 79 74 75 74 71. Warm-down around ovals. Very tired! from working day.
Fri
21 May
13 Gilmore tunnel to railway in 73:20 (5:38). Forerunner GPS said 12.94k. Ran easy pace. Shins sore but better with shoelaces loose. OK but still tired.
Sat
22 May
nil Beaut day - went for a ride on aprilia instead of running. Also, visiting Joy and Mal. Slept 10 hours last night! Weight is 75kg.
Sun
23 May
23 Race: Canberra Half Marathon - 146th in 1:38:42 (4:41/km). Ran with Garry until 15k then he and Jess left me for dead - 96:59, 96:54. 5k splits: 23:53, 23:22, 23:20, 23:07 + 4:57. Forerunner said 21.259k.
Week 21 68k - Pleased with Half Marathon (4:41 pace) - felt good, no problems.
Mon
24 May
4.7 Speedygeese. Just jogged around for 29 minutes as both calves very sore (from racing on bitumen?). Achilles and shins fine though! Light rain!!!
Tue
25 May
10 Calwell track. Ran to and from track (2km). 30 minute solid warm-up to Gilmore - 5.99km in 30:46 (5:08km pace). Light drill session. Calves improved.
Wed
26 May
13 Graeme Small group. Ran from Parliament House to Yacht Club, then to War Memorial and back at good pace (5:21kms). Slow back up the hill. 70:30 - felt OK.
Thu
27 May
7.2 Calwell track. 2.5k warm-up in 13:50. 5x800m 'steady' pace with Karen. 3:26 3:29 3:27 3:24 3:26 with 2min walk recov. Felt tired - short sleep last night.
Fri
28 May
13 2.30pm - ran/walk over Mt Tuggeranong to Gordon checking 'altitude' feature of GPS. A few k's at 5:10 but most 5:50 on flatter parts. Cold. 74:56.
Sat
29 May
14.5 Race: 4 laps of my 1152m course 10.30am. CCC Bindubi St. Steady in 3.5km with Jim White 17:52 (12th). Harder in 6.6km, 24th 32:22. GPS worked well. BIG hills!!
Sun
30 May
17 From Garry's 9am to Oakey Hill and back via horse-yards. 1:42:12 (6:00k's). Slowest 6:44, fastest 5:33. Felt good although calves a bit sore.
Week 22 79k - A good week. Feel fine so will keep lifting weekly kilometres.
Mon
31 May
7.2 Speedygeese. After warm-up, 6 laps of a short 'hill' circuit. Easy at first (sore calves) but strong in last three. 43 minutes total running time.
Tue
1 June
8 Calwell track. 2.5k warm-up 13:57. 6x500m steady pace with Karen - 1:57 1:58 1:59 1:58 1:56 1:53 with 2:10 walk recovery. Felt good. 1.5k warm-down.
Wed
2 June
13 Graeme Small group. Easy run to High Court, Yacht Club then Central Basin with Grame and Chris. Light rain but not cold! 72:48. Felt good but tired.
Thu
3 June
5.4 Calwell track. 2.5k warm-up 14:05. 5x300m easy pace - 78 72 73 69 70 - with 3min walk recovery. Both achilles tendons sore before starting. 1.4k warm-down.
Fri
4 June
7.5 My '8k hilly' course from home in 40:39. Distance was 7.492km, so 5:26 per km average. Ran solid effort - felt good. Slowest km 5:48, quickest 5:05.
Sat
5 June
12.8 Race: CCC Race - Molonglo Gorge. Warm-up 3.6k race in 18:14. Ran harder in 2-lap 7.2k race for 34:10 (4:45/km). Hilly course, did not feel great. 2k warm-down.
Sun
6 June
17.2 Big loop from home to Is Plains, Macarthur, Tug Railway in 92:48 (5:24 pace). A little quicker than normal Sunday pace. A bit fatigued but no injuries.
Week 23 71k - Wanted to run more but it just didn't happen this week.
Mon
7 June
7.7 Speedygeese. Normal warm-up/down. Ran 8x'380m' hill loop averaging about 1:39 - Quite hard in middle 5 reps. Tired beforehand but OK.
Tue
8 June
7.1 Calwell track. 2.5k quick warm-up in 12:50. 6x500m 'hard' - 2:00 1:52 1:49 1:52 1:48 1:52 - (3:44/km av pace). 1.6k warm-down slow. Felt OK, no problems.
Wed
9 June
20.8 From Yacht Club to Kingston, Acton, YC then lap Central Basin. First 12.2k with Amanda at 5:08 pace then with Graeme, Maryann, Chris. 1:53:12 total (5:26/km av).
Thu
10 June
6.2 Calwell track. 2.5k warm-up/down - 14:20 and 14:38. 4x300m 'easy pace' in 76, 72, 71, 72. Feeling tired so cut session short. Also, slight cold.
Fri
11 June
nil Did not run - not enough time as had to drive to Civic after a late day at work.
Sat
12 June
nil Going straight to Geoff's wedding after the ACT Cross Country Champs at Weston Park. Taking photos at the Championships.
Sun
13 June
6.3 Calwell track 9am. Short warm-up. 6x300m 'easy' - 77 78 76 75 74 72. 2x200m 'easy' - 48 46. 2.5km warm-down in 12:48.
Week 24 48k - Missed two days training including my long run. 266k's last 4 weeks.


Mon
14 June
10.7 Speedygeese. A small group (public holiday). 20 min extra 'warm-up' to National Library. 5x'600m' hill circuit 'easy' averaging 2:45. Quickest 2:30.
Tue
15 June
nil Late day at work - too tired to run.
Wed
16 June
19.3 From Yacht Club past Boathouse and back (11.5k) at good pace + long lap Central Basin with Graeme and Chris. 1:40:36 (5:13/km). First 11.5 at 4:55's. Felt good.
Thu
17 June
8 Calwell track. Only did an easy run to Nth Gilmore and back in 46:12 (5:46/km). Quite stiff and sore in ankles/heels and knee at first but improved during run.
Fri
18 June
nil Tired from another solid day at work. Also, a bit crook in the stomach.
Sat
19 June
14.7 Race: CCC Race - O'Connor Ridge. 7.2km of warm-up/downs including Dryandra St. 2.5k race 'easy' in 12:13 (6th!). Ran harder in 5km race (esp 2nd lap) for 23:04.
Sun
20 June
19.5 Race: Incl Terry Fox 10k Fun Run. 4.1k warm-up 5.4k warm-down. Sore achilles so slow start in fun run and easy first 6k. 47:54 with negative split - 24:42/23:12.
Week 25 72k - Good week considering two days nil running. New Brooks Radius shoes.
Mon
21 June
6.8 Speedygeese. 5x'600m' hill circuit. Started slow due to dodgy achilles tendons. First in 3:02 then each quicker down to 2:29. Felt good.
Tue
22 June
9 Calwell track. 2.5k warm-up/down. 4x1000m at 'steady' pace - 4:20, 4:12, 4:11, 4:17 - 3 minute walk recoveries. Achilles no problem today. Bloody cold!
Wed
23 June
14.1 From Parl House to Yacht Club then with Graeme around Central Basin. 74:09 - average pace 5:16/km. (with Graeme about 5:25-30's). Felt OK - no injury problems.
Thu
24 June
7.5 Calwell track. 2.5k warm-up in 13:20. Short hill circuit continuous 'easy' x 10. Running drills then 3x3mins 'sprint/run' on diagonals, 1min jog recov . Tired.
Fri
25 June
9.4 From home to Mt Tugg CC course. Ran 5km in 26:33, then 3km in 15:08 (steady pace). Forerunner distances were 5045 metres and 3027 metres. Light rain!
Sat
26 June
16 Race: CCC Race - Pennington 10 mile. 79:54 (5:00/km). Tired after the first lap! 4km splits- 18:54, 19:47, 20:22, 20:51. So, not great - 38 secs slower than 2003.
Sun
27 June
9.8 Masters' Handicap - Duffy Pines 7.5km in 41:35 plus 2.3k warm-up. Ran easily as very tired from yesterday. Splits 5:03 6:16 6:20 4:53 5:20 5:37 5:36 2:25. (7,515m)
Week 26 73k - OK but still not quite the training week that I'd like to be doing.
Mon
28 June
8.5 Speedygeese. Ran 20 minutes extra warmp-up to Comm Bridge. 'Attrition sprints' on 45m grass hill placing about 7th/20. 55 mins total running.
Tue
29 June
7.3 Calwell track. 2.5k warm-up in 13:35. 5x700m trying to run first 300 2s/100 faster - 2.53, 2.49, 2.45, 2.42, 2.48 - (3:59/km pace). Full recov. OK but not easy!
Wed
30 June
17.3 First 9k out and back north side lake to Kings Ave in 44:30. Then with Chris around Central Basin (long way). 88:20 total (5:06/km). Felt good. VERY windy!
Thu
1 July
10 Calwell track. 2.5k w-up/down (14:00-15:13). Ran 5000m time trial - feeling too sluggish for intervals. Splits- 4:34 4:39 4:33 4:39 4:29 (22:54). OK. Windy.
Fri
2 July
nil Tired after a solid day at work. Decided it would be best to have a rest day as the week's being going well so far.
Sat
3 July
9 Cold but clear morning. 8:30am ran 'strongly' over Mt Tuggeranong 5km cross country course in 24:28 (4:54/km). 2km before and after at 5:35/km. Felt good.
Sun
4 July
23.2 9.30am - long run out-and-back to Tralee via Tugg Railway trails (not flat) 2:06:48 (5:25/km). A bit stiff at first, good middle, tired last 3km. OK.
Week 27 75k - This is closer to the type of week I want for City to Surf training.
Mon
5 July
7.3 Speedygeese. Raining, so ran in underground car park 43mins - Warm-up then 11 laps sprint up hill 180m then float rest of lap. Felt OK.
Tue
6 July
8 Calwell Track. 2.5k warm-up/down easy with Karen. 3x1000m with 2:30 walk recovery. 4:16 - 4:10 - 4:05. Tired and lacking energy. Very cold.
Wed
7 July
nil Very late day at work. Quite tired so felt it would be foolish to try even a short run.
Thu
8 July
8 Calwell Track. 2.5k warm-up in 12:58. Ran 3000m time-trial in 12:38 (4:12, 4:14, 4:12). Legs felt good after not running yesterday. Cold. 2.5k warm-down in 14:25.
Fri
9 July
nil Ran out of time to run - doing maintenance on bike after it hadn't been ridden for quite a while.
Sat
10 July
14.8 Race: CCC Race - Cooleman Ridge. Ran 5.2k 'easy' with Gordon in 25:48 (4:57/km). Harder in 8.6k for 40:55 (4:46/km). Very tough hilly course. Did not feel good at all!
Sun
11 July
15.8 From Garry's 9am. Very slow around Red Hill, back up to top, Garran and back via Golf Course in 1hr 40mins (6:20/km). Quite tired from yesterday's racing.
Week 28 54k - Bad week. Not enough sleep and busy at work. 274km last 4 weeks.


Mon
12 July
9 Speedygeese. After warm-up ran 5 laps of big square in front of the house - striding downhill and 'sprinting' up. Ran moderately hard.
Tue
13 July
9 Calwell Track. 2.5k warm-up in 14:35. 4x1000m in 4:05, 4:06, 4:02, 3:58. Strong effort. 4:30 walk recoveries. Felt good. 2.5k warm-down in 12:57.
Wed
14 July
8.25 5:45pm from Canberra Yacht Club around Central Basin with Graeme Small. Good steady pace (5:24/km) 44:38. Felt good. Didn't have time to run longer.
Thu
15 July
10 Calwell track. 2.5k w-up/down (13:54-15:07). Ran 5000m time trial in 21:44. Splits - 4:13, 4:19, 4:21, 4:28, 4:23. Good result as track is a bit rough.
Fri
16 July
12.4 4:30pm from Regatta Point to Mt Ainslie track out and back (up on way out). 66:12 (5:20/km) solid run but a little tired. Slowest km 5:39, fastest 4:51.
Sat
17 July
nil Driving to Cambewarra. Snowing quite heavily at Collector - amazing! Very cold.
Sun
18 July
nil Driving home from Cambewarra. Didn't really have the time for a long run in the morning.
Week 29 49k - Would have been a good week except for no running on the weekend.
Mon
19 July
9.4 Speedygeese. Extra warm-up around car park. 5 laps of square in front of house - 1st, 3rd, 5th lap running 'hard' up the hill. Felt OK.
Tue
20 July
10 Calwell Track. 2.5k w-up/down (14:01-14:24) 5x1000m in 4:00, 3:59, 4:01, 4:04, 4:07. Walk recoveries in 4:20. No wind! Improving but tired in last rep.
Wed
21 July
13.8 From PH to Library, Yacht Club, lap Central Basin with Chris good pace 8.27km (5:14/km), jog back to car. Total 74:06 (5:22/km). Felt a bit off-colour.
Thu
22 July
9 Calwell track. 2.5k w-up/down (14:24-15:08). Ran 4000m time trial in 17:29. Splits - 4:19, 4:22, 4:26, 4:22. Tired and grass felt soft. No Karen to run with.
Fri
23 July
6.7 With Graeme T (on mtn bike) 4:30pm from Theodore to Conder bush track and Fire Trails loop in 37:12 (5:33/km). Steady pace - felt better in second half.
Sat
24 July
8.4 Race: CCC - Dunrossil Drive 4.2k 'B-grade'. No warm-up (taking photos). 17:42 (4:13/km) good race with Greg H, Ken Eynon, Jim Sawkins. No speed in first km. 4.2k warm-down.
Sun
25 July
15.5 From Garry's 9am up Red Hill via golf course to top then return and extra loop up valley for 94:48 (6:07/km). Felt OK - no problems except a little tired.
Week 30 73k - A good week. Want to improve intervals and longer Sunday run.
Mon
26 July
9.7 Speedygeese. After warm-up ran 5 laps of the 880m 'square' at 5:05/km average (quicker uphill 1st, 3rd, 5th). Moderate effort. Felt OK.
Tue
27 July
8 Calwell Track. 2.5k w-up/down (14:36-14:37) 3x1000m in 3:59, 3:56, 3:59. Walk recoveries in 3:50. Was going to run four but exceedingly tired.
Wed
28 July
16.6 First 7.8k lap of Central Basin at 4:47/km. Then with Chris up around Parl House then Central Basin reverse. 86:54 total (5:14/km). Felt good. Cool and windy.
Thu
29 July
7 Calwell track. 2.5k warmup in 14:10. 12x200m with jog back recovery in 60secs. 45, 44, 45, 44, 42, 43, 42, 42, 43, 43, 42, 42. Felt good. 800m warm-down.
Fri
30 July
nil Was going to run 8k easy but spent too much time on the Coolrunning messageboard and ran out of time.
Sat
31 July
16.6 Race: CCC - Molonglo bike path. Runners Shop 'fun runs'. 1.6k warm-up. Ran 5km 'hard' in 20:44. Slow last 2km after 12:08 at 3km. Ran 10km relaxed at a 'steady', even pace in 49:18.
Sun
01 Aug
20.7 From Garry's 9am. Slow to summit Red Hill then other big hill to Hindmarsh Dr, out and back to Curtin. 2hrs 10:03. NB 900 shoes felt good. 6:17/km ave.
Week 31 78k - Good week. 5km was best this year. Want to stay on 80k's for a while.
Mon
02 Aug
11.5 Speedygeese. Ran easily for 69:20 - some laps with Geoff then 15mins outside then umpteen laps around indoor carpark (raining outside).
Tue
03 Aug
8.5 Calwell Track. 2.5k warm-up 13:48 with Kathy. 13x300m with Karen - 84 79 80 82 77 72 69 69 71 71 71 74 67. Freezing headwind for 150m! 1.3km warm-down.
Wed
04 Aug
12 From PH to Yacht Club then with Graeme Small, Michael Freer 8.25k Central Basin loop - 68:30 total (5:42/km). Very easy run - felt good. Cold wind blowing.
Thu
05 Aug
8.2 Calwell Track. 2.5k w-up/down 13:45/13:54. Two sets 8x200m - 23sec rests, 6min between sets. 1st ave 44.2, 2nd ave 43.1 felt OK. NB900 shoes. 3:38/km pace.
Fri
06 Aug
4.2 5pm - Short easy out/back run to Martley Circuit. Tired from work but felt OK. Left heel a little tender. May not wear flats on Sunday. 23:18 (5:25/km).
Sat
07 Aug
9.2 Easy runs at CSIRO CCC events. 3.2km in 17:43, 5.1km in 27:28. Felt good, walked parts of steep hills. (5:27/km) No problem with heel. Warm and sunny!
Sun
08 Aug
14 Race: City to Surf. A perfect day for running! Met Tanja and ran with her in 63:12 (1,768th). Good start, 5k in 22:07, 7k 32:48, 10k 45:55. Felt good esp hills and 2nd half.
Week 32 68k - Enjoyed C2S, 3 secs quicker than 2003, felt much easier. 268km last 4 wks.


Mon
09 Aug
8.4 Speedygeese. Late so one lap warm-up. Four half laps on grass 'strong pace', jog back. Steady pace for 52mins. No problems from yesterday's run.
Tue
10 Aug
10 Calwell Track. 2.5k w-up/down 13:20/13:06. A km with Karen. 4x1000m with 200m 2m 30s recoveries. 4:26, 4:09, 4:07, 4:00. Felt easy, no soreness from Sunday.
Wed
11 Aug
15.6 From PH to Yacht Club then Central Basin with Graeme, Chris in 84:48 (5:26/km ave). Quite windy. Ran hardish first 5km (some 4:50's). Ankles sore last 20min.
Thu
12 Aug
9.5 Calwell Track. 2.5k w-up/down 12:45/12:59. 4 x 2min30sec hill circuit continuous. 5x300m with Karen - 71, 67, 70, 68, 67 - Ran moderately as feeling tired.
Fri
13 Aug
8 5pm out and back via track near floodway to Richardson (half dirt). Quicker than 'comfort zone' as it was cold, windy and wet. 40:30 (5:04/km). Felt good.
Sat
14 Aug
12.4 Race: CCC - Nth Lyneham Ridge. 3.1km warm-up with Geoff Moore 15:22 (4:57/k). 6.2km 'hard' in 27:59 (4:31/k) racing Jim White, Miriam McCarthy. 3.1km wm-down 18:14.
Sun
15 Aug
20.4 From Garry's to Hindmarsh Drive and back then lap of Golf Course in 1:54:06. Felt good all the way. Quicker pace last part down to 5:05's. Average was 5:36/km.
Week 33 84k - Want to string more weeks together like this one. Feeling good.
Mon
16 Aug
9 Speedygeese. 2 lap warm-up. Ran 25 minutes out, back on grass - striding out a little. Sore inside left shin. Felt a bit tired from work. 51:45 total.
Tue
17 Aug
nil Didn't get to run - locked keys in car (rescued by Jim T), then having water heater installed by Jim White. Will do a longer mid-week run tomorrow.
Wed
18 Aug
17.3 From PH to Yacht Club 6k at 4:55's. Then with Graeme Small lap Central Basin, back to PH via Questacon. 91:20 - ave pace 5:17/km. Felt very good - no problems.
Thu
19 Aug
13.4 Calwell Track. Ran from home. 20:00 out towards Rose Cottage, back in 18:36 ave 5:05/km. 10x200m in 49 46 44 43 42 - 41 42 41 41 41. Walk recov 1:30. Felt OK.
Fri
20 Aug
10.1 Easy loop to Richardson shops then up to Gilmore - about 50% dirt in 55:03 (5:27/km). Tight calves (yesterday's 200's) and niggly left heel. Tired.
Sat
21 Aug
13.7 Race: CCC - The Pinnacle. 4km as warm-up in 21:27. Ran 8km hard but faded in 2nd lap to finish 38:29 (4:48/km). Splits: 18:35/19:54. Tired, legs dead. 1.7k wrm down.
Sun
22 Aug
18.4 From Garry's - easy run also with Jessamy, Mark, Susannah, Eliza. To brickworks, Dunrossil, Weston Park, Hughes. 1:46:40 (5:48/km). Felt good, last 4k quickest.
Week 34 82k - Good week considering a day off. Speedwork not great though.
Mon
23 Aug
8.5 Speedygeese. Warmup using fitness track (getting lighter). Then easy running on grass footpath with those preparing for Masters' half. Felt great.
Tue
24 Aug
3 Calwell track. Short warmup then 4 x hill circuit and some easy drills with Karen. Very tired from early mornings watching Athens Olympics.
Wed
25 Aug
6.4 Short hard run before watching Athens women's triathlon. 30:09 (4:42/km) out, back by floodway to Calwell shop bridge. Legs good, no injuries but tired.
Thu
26 Aug
8.3 Calwell track. 2.5k wrm-up 12:45. 3x1000m in 3:51, 3:47, 3:48 with 5min rests. Same 'discomfort zone' as 3:10's of 12 years ago. 2.5k wrm-down 14:42.
Fri
27 Aug
10 Steady out, back to Gilmore on newly graded soft dirt track. Easier up, stretch out down hills. 51:08 (5:07/km) Splits: 26:24/24:44. Felt OK but tired from Olympics.
Sat
28 Aug
8.3 5pm - Easy lap on tracks around Mt Tuggeranong in 43:54 (5:17/km). Some slow hills. Felt OK except for chest/head cold. Need to run early tomorrow.
Sun
29 Aug
nil Too tired in morning from watching m5000, w1500 Athens Olympics. Australian Cross Country Champs from 10am, then raining so coffee at Curtin a better offer.
Week 35 45k - An ordinary week because of week 2 competition Athens Olympics.
Mon
30 Aug
8.6 Speedygeese. Early warm-up outside track with Trevor. Many easy laps of underground carpark. 48:50 total running time. Tired from watching marathon.
Tue
31 Aug
9.3 Calwell track. Ran from home then 2.5k warm-up in 13:24. 2 sets of 3x'510m' hill circuit hard. 15 minutes continuous drills and short warm-down. Exhausted.
Wed
01 Sept
14.1 Regatta Point to Yacht Club then lap of Central Basin with Graeme, Bill, Chris in 73:20 (5:12/km). Some early and late k's at 4:50. Felt OK. Sore heels/achilles.
Thu
02 Sept
8.5 Calwell track. 2.5k with Courtney 13:58. 3x1000m in 4:11, 4:04, 3:58 with 2min walk recovery. Felt flat, tired. 2.5k quick warm-down 12:40. Mal/Steve's b'days.
Fri
03 Sept
17.5 Warm-up to Jim's then 7k tempo run around Bonython in 33:40 (4:48/km). Slow run home - total time 93:36 (5:21/km). Felt good during 7k, Tuli's helping heels.
Sat
04 Sept
13.1 Gilmore Tunnel to Railway steady pace in 69:20 (5:18/km) 75% dirt. Ran after Yamba Club Relays, cold rain during first half. Splits 36:05/33:15. Felt good.
Sun
05 Sept
20 From Garry's - easy long hilly run Red Hill, Hindmarsh Drive with Garry, Eliza then extra 15 minutes for 2:00:06 total. A little tired but OK, no injuries. Cool, cloudy.
Week 36 91k - Second biggest week this year. A good month (302km last 4 weeks).


Mon
06 Sept
12.8 Speedygeese. 3.3k early around outside track. Ran 3 x 4mins fairly hard (further in each effort) with 5min jog recovery. Felt good, no problems.
Tue
07 Sept
nil Did not run as it was raining and I was occupied fixing my computer.
Wed
08 Sept
19.4 From PH to War Memorial then Yacht Club 11k at 5:17/km. Then with Bill, Graeme, Michael around Central Basin. Total time 105:40 (5:27/km). A little tired.
Thu
09 Sept
13.6 Mount Ainslie - 9.23km with Jim Tucker at 2.30pm. Hard tempo run in 45:55 (4:58/km) outside comfort zone, good for hilly course. 4.5k warm-down. Felt OK.
Fri
10 Sept
10.2 Easy flat run via dirt track near stormwater drain to Isabella Plains in 53:57 (5:17/km). Legs felt pretty good - surprising after yesterday. Cold, windy.
Sat
11 Sept
5 Ran between rain showers out and back to Johnson Drive roundabout in 23:43 (4:45/km). A little quicker than normal, at edge of my comfort zone. Cold.
Sun
12 Sept
12 Race: Wagga Wagga City to Lake 9km fun run in 38:40 (4:18/km). Pleased to beat Jim who I caught on the hill. 1st km 4:08, 4th 4:45, 6th 4:05. Cold headwind. Felt good.
Week 37 73k's - Good but missed my long run:( Felt strong outside comfort zone in C2L.
Mon
13 Sept
15.5 Speedygeese. Ran 6.5km slow before starting. Felt tight in the legs, both achilles sore from yesterday's race. Ran hill session at steady pace.
Tue
14 Sept
8.8 Calwell track. 2.5k warm-up 13:42. 9x 95m hill repeats medium effort. 2 sets of 3x500m with 2min recov - 2:01 1:56 1:53 - 1:54 1:51 1:48. 2.5k warm-down 14:28.
Wed
15 Sept
12.4 From PH to Yacht Club then Central Basin easy with Bill, Graeme, Chris, Elizabeth. 67:54 total running time (5:28/km). Felt good. Sore low inner left calf.
Thu
16 Sept
8.5 Calwell track. 2.5k warmup 13:19. 6x hill repeats medium. 3x500m (1:55 recov) - 1:51 1:49 1:47 - 5x300m (1:30 recov) - 64 61 61 60 61 - 2.5k warmdown 13:21. Windy.
Fri
17 Sept
7.2 Easy fire trail and bush track to Conder in 40:15 (5:35/km). Saw Al running. Not cold at last! Felt flat, not much energy. Hopefully another easy tomorrow will help.
Sat
18 Sept
3 5pm- very easy flat out and back past Theodore Primary in 16:05 (5:22/km). Felt much better than yesterday. Warmer weather at last. Average heart rate 126.
Sun
19 Sept
13.5 Race: Canberra Times 10k Fun Run. 42:20 (4:14/km). Passed Jim at 4k drink stand. Great weather, warm, slight head breeze. NB900 shoes. 5k splits 20:57/21:23. Felt good.
Week 38 69k - Good week, happy with Canberra Times, best 10k since Burnie 2001.
Mon
20 Sept
12.5 Speedygeese. 3.4km with Roy Jones around low track then 5x4minute hill loop steady pace (4:30/km). Seem to have recovered OK from yesterday.
Tue
21 Sept
15.7 7.7k easy around Mt Tugg 9am in 40:48 (5:18/km). 8k Calwell track 4.30pm - 2.5k warmup/down 13:40/14:06. 10x300m - 73 69 67 65 65 64 65 65 64 62. Tired!
Wed
22 Sept
15.5 From PH to Yacht Club then 7.8km lap of Central Basin with Graeme, Chris, Maryann, Bill, Elizabeth. Total time 82:30 (5:19/km). Felt good during, but heels sore after.
Thu
23 Sept
13.6 Ran to Calwell but legs too dead for speedwork. Ran easily to Gilmore and back on dirt feeling better on return, than ran home. 75:48 total (5:35/km). Heels OK.
Fri
24 Sept
8.5 River Runners - Lane Cove Park 5:45pm. Steady run to rangers house and return in 43:36 (5:08/km). Felt pretty good after driving up from Canberra.
Sat
25 Sept
5.4 Race: Girraween Athletics 3pm. 2k warm-up. 6th heat 400m in 81s. 1500m 5:40.7 6th place, with Graeme, Bruce, ?F for 1100m. Legend 5:20! Won 1500m walk in 7:53.8.
Sun
26 Sept
12.4 4:30pm. On way home - Mt Ainslie plus Anzac Pde steady in 64:20 (5:11/km). Felt good although tired. Right hip which was sore yesterday seems OK. Warm!
Week 39 83k - Another good week although no long run. 1500m at Girraween was fun.
Mon
27 Sept
12.3 Worked late, 5.15pm so ran from home out and back on bike path to Monash Ridge in 64:20. Easy relaxed pace (5:14/km). Slight sore tendon inside above left ankle.
Tue
28 Sept
7.6 Calwell track. 4k easy warm-up to track. 5x100m 21-22sec. 3x400m in 90.0 - 84.2 - 84.1 with 90sec rest. 5x100m 20-21sec. Tired, legs heavy. Easy run home.
Wed
29 Sept
12.2 From PH to Yacht Club then easy lap of Central Basin with Bill, Graeme, Chris, Elizabeth. Total time 66:36 (5:27/km) including a 5:01 and 4:43. Felt OK. Warm.
Thu
30 Sept
13.7 Calwell track. Ran to track, 6.4km hilly run with Kathy in 32:20 (5:03/km) bloody hard! 5x300m easy 4:15/km pace. 2.5k warm-down with Karen, Kathy and run home.
Fri
01 Oct
nil Another long day at work so instead of doing another 'tired run' I decided a rest day would be beneficial.
Sat
02 Oct
19.2 The Cotter. Out and back to Trevor's Corner via Vanities Crossing in 1:47:54 (5:37/km). Bill, Elizabeth, Cathy, Maryann, Graeme, Chris, George. Very hilly. Felt good.
Sun
03 Oct
18.8 From Garry's. Easy long run over and around Red Hill, Hindmarsh Drive in 2:00:40 (6:25/km). Quite slow on uphills. Felt tired. Ankles and calves slightly sore.
Week 40 84k - Good week, want to improve Tuesday speedwork. (309km last 4 weeks).


Mon
04 Oct
15.7 Speedygeese Nth Lyneham. 2 laps extra warm-up with Geoff then 3 x 1km - first one steady, 2nd and 3rd hard. 1 lap warm-down. 5:24/km ave all. Felt good last half.
Tue
05 Oct
nil Working late - too tired to run.
Wed
06 Oct
12.2 From PH, Yacht Club, Central Basin easy in 65:53 (5:24/km). Mild, breezy. With Graeme, Michael, Elizabeth, Chris, Bill. Also met unknown winner of Nail Can Hill run.
Thu
07 Oct
8.1 Calwell - 2.5k warm-up in 14:08. Felt too tired to do speedwork so an easy long run through pine plantation to railway line and return for 30 minutes.
Fri
08 Oct
nil Too tired to run after working 11 hours.
Sat
09 Oct
20 Race: Orroral Valley 20km Classic. Ran hard after 7k's at top of the hill. 1:43:32 (5:11/km) hilly. Felt OK, sunny, nice breeze. Finished 3 mins behind Jim who ran a PB.
Sun
10 Oct
17 Race: 9am - Mental Health Week Fun Run. Slow wombats weren't timed but approx 21:46 (4:21/km) - felt stiff and sore. 5pm - 10km slow run to Gilmore in 57:44.
Week 41 73k - Not a great week. Thrashed twice by Jim and once by Garry.
Mon
11 Oct
8.3 6:30pm - Steady run to Isabella Plains, around Tuggeranong Homestead in 45:24 (5:28/km). Tired but picked up a bit last two kilometres - 5:20 and 5:03.
Tue
12 Oct
8.4 Calwell track. Ran to track plus 2.5k in 14:50. 4 x 400m with Karen in 91, 85, 85, 83 - 1:27 rest. 2.5k warm-down. Felt surprisingly good. Training shoes. Windy.
Wed
13 Oct
12.7 From PH to Yacht Club then with Graeme Small group around Central Basin. 72:06 total time (5:40/km). Very tired (from a long day at work?) and sore legs.
Thu
14 Oct
8 Race: Masters' track. Ran 5000m in 20:54.9 and 3k of warm-up/down. Splits 1k 4:07, 3k 12:31. Training shoes. Felt average - a bit tired. Couldn't get going.
Fri
15 Oct
10.3 Ran to Town Centre on bike path - 'Tucker Tempo' run - 50:40 (4:55/km). Started slow feeling better as run progressed. Rode mountain bike home.
Sat
16 Oct
nil Didn't have time to run - flying to Melbourne 11.30.
Sun
17 Oct
nil Drive to Phillip Island 7am to watch MotoGP. Saw Rossi winning and taking the World Championship. At Di's 6.00pm, bad stomach upset and could not run.
Week 42 48k - OK considering no running on weekend. 5000m was promising.
Mon
18 Oct
14.6 Speedygeese Nth Lyneham 5.30pm. Felt better - ran a lap with Trevor early. 4x700m circuit at medium effort, not flat out. A little tired but OK. 82:20 total (5:38av).
Tue
19 Oct
8.6 Calwell track. 3.9k warm-up in 23:05. 11x200m in 47 46 44 45 43 43 41 42 41 43 41 with 50sec recoveries. Windy! 2.5k warm-down in 15:45. Felt stiff and slow.
Wed
20 Oct
12.9 From PH to Yacht Club then to Weston Park with Graeme, Chris - 2nd half of 9k quite fast with Amanda and Bill (sub 4:40 k's). Felt OK. Easy run back to PH.
Thu
21 Oct
6.5 Race: Masters' track. Ran 3000m in 12:23. Km splits 3:57, 4:09, 4:17! Did not feel good (very tired and maybe yesterday was too hard a run). Lost Ken and Mick after 4 laps.
Fri
22 Oct
nil Late day at work so in view of my tiredness this week thought it best not to run. Would have liked to as it was a chance to run in the rain!
Sat
23 Oct
8 Cook track with Trev, Ken, Kathy, Claire. 400 300 200 100 - 100 200 300 400. Same dist jog recov, 5mins halfway. 83 61 42 20 - 20 40 59 86. Felt good. Humid.
Sun
24 Oct
14.5 From Garry's - easy run to Dunrossil Drive, Weston Park, Brickworks in 1:23 (5:47/km). Rain! Quite sore in legs, especially left hamstring and both achilles.
Week 43 65k - 3000m was bad, Cook track session was good.
Mon
25 Oct
11.5 Speedygeese Nth Lyneham. 3 x 1km with 1km jog (1st, 3rd, 5th kms in 4:10, 4:33, 4:15). Legs felt better, ran harder than usual. Twinge low in left side of left shin.
Tue
26 Oct
8 Calwell track. 2.5k warm-up/down (12:35/14:32) 15x200m in 43.3 41.1 40.6 39.9 40.1 39.9 40.0 39.5 40.1 39.7 39.8 39.7 39.8 40.8 40.5. Walk rest 1:45. No speed.
Wed
27 Oct
nil Worked late and went straight to Steve and Kathy's new house in Belconnen for Kathy's BBQ birthday party.
Thu
28 Oct
10.8 Race: Masters' track. Warm-up 3000m in 13:24. 2k walk in 11:14. 800m 'steady' in 3:01.3. 5000m solid in 21:57 (4:15 4:20 4:27 4:28 4:27). Both hamstrings very tight.
Fri
29 Oct
8.5 Race: Vikings Tri Club '5k' race at Weston Park - 33rd in 20:26. Distance probably 4.6km. 2k warm-up and down. Hamstrings (left esp) quite sore. Couldn't stretch out.
Sat
30 Oct
7 Cook track with Geoff Moore. 2.4k warm-up. 9x200m with 200m jog in 1:20 ave. 45 46 46 45 45 45 45 45 42. Hamstring bearable at this pace. Need more stretching.
Sun
31 Oct
15 Easy run from Garry's to Curtin, Oakey Hill and back through Lyons in 91:12 (6:05/km). Hamstring seemed improved today. Not as uncomfortable when driving.
Week 44 61k - Slack month for kms. Need care with speedwork. (247km last 4 weeks)


Mon
01 Nov
12.4 North Lyneham. Only Geoff, Trevor and Tony braved the rain (which cleared)! Ran 4 laps steady in 68:45 (5:33/km). Hamstrings OK. Laps - 17:18, 17:11, 16:41, 17:35.
Tue
02 Nov
6 Easy run after the biggest storm I've experienced in Canberra. Via floodway to Calwell 33:48. I think sore hamstrings caused by too much volume of fast speedwork.
Wed
03 Nov
12.8 From PH to Yacht Club then to Weston Park with Graeme, Elizabeth, Bill. Steady pace all the way in 72:45 (5:41/km). No energy at all and legs still a bit sore.
Thu
04 Nov
5 Calwell track. 2.5k warm-up in 14:55. 7x200m easy with Karen in 48 45 45 45 42 44 44 with 2min recovery. Karen suggested strengthening exercises for hamstrings.
Fri
05 Nov
9.2 Out/back Gilmore tunnel in 47:54 (5:12/km) 60% dirt. Light rain. Faster than expected as hammys OK but still need work ^ before attempting 20sec/100m intervals.
Sat
06 Nov
11.7 Cook track with Geoff, Claire, Alison. 3x1000m in 3:59, 4:01, 3:54 with 5min jog/walk recovery. Felt OK. 20 min warm-down plus extra with Geoff to Mt Painter.
Sun
07 Nov
26 Race: NCG Two Peaks Classic in 2:43:56 (6:18/km). Felt tired by Ainslie where I lost Jim. Much walking in last 9k. Legs felt OK. Met the famous Mr G from CoolRunning!
Week 45 83k - Two Peaks was a bit ambitious but happy to survive it intact.
Mon
08 Nov
12 Speedygeese Nth Lyneham. 8x80 seconds with 2min 40sec jog recovery. Couldn't stretch out until last few as legs stiff (from yesterday?) 3.1k warm-up/down.
Tue
09 Nov
4.2 Calwell track. 1.7k warm-up with Dom. 2.5k late warm-down in 12:32. Light rain during first part of training. Looked like a downpour at Curtin. Legs felt better.
Wed
10 Nov
8.2 Out/back towards Gilmore steady in 44:06 (5:23/km). Ran late 7:15pm after long day at work. Could have easily done nothing as feeling tired. Turned early.
Thu
11 Nov
4.5 Masters' track meet cancelled due to threatening storms! Warm-up with Brian and Ken. Ran 2km of fast straights, jogging bends in 8:56. Legs felt heavy and tight.
Fri
12 Nov
nil Felt too tired to run after a long day at work. Met Jim at the Hyperdome for a coffee and bludged a lift home. Now, if I was Kenyan, I would have run (or walked).
Sat
13 Nov
7 Cook track with Geoff, Kathy, Alison, Claire. 1k on track then 5.95k to the Pinnacle in 36:33 (6:09/km). Ran two hills fairly hard. Stormy and windy! Hammy's OK.
Sun
14 Nov
15.2 From Garry's to Chifley, BBQ Stakes run then to Mt Taylor, back via Woden track in 90:30 (5:57/km). Felt pretty good although tired. Legs only a little tight.
Week 46 51k - Not a great week as legs not feeling the best and busy at work.
Mon
15 Nov
12 Speedygeese Nth Lyneham. 3.1k warm-up 17:06. Ran 10 x 1min 'fast', 2min 'easy' recovery. Ran fairly hard in last 5 and hammy was OK. 3.1k warm-down in 17:53.
Tue
16 Nov
8.5 2.5k Calwell warm-up with Kathy 12:12! Left early for Reconciliation Place 5k, planning a 'tempo' but ran hard second half for 22:02. Splits 11:02/11:00. Windy!
Wed
17 Nov
12.6 From PH to Yacht Club (shortcut) then Weston Park loop with Elizabeth and Bill in 64:06 (5:05/km). About the best I've felt recently on this run. Being on leave is good!
Thu
18 Nov
6.6 Calwell track. 2.9k warm-up. 20mins drills. 6x200m with Karen in 43 43 42 43 43 43 (1:50 walk recovery). Happy everything stayed in one piece. 2.5k warm-down 15:19.
Fri
19 Nov
8.6 Mallacoota 6pm. Shady Gully track to Camping Park then Pittosporum track, back to Shady van park 8.6k in 43:47 (5:05/km). Felt good. Beautiful bush tracks.
Sat
20 Nov
10 Mallacoota 5:40pm. Included all of 'Walking Track'- Casuarina track first, Heathland and 2k's on the beach. 52:35. Again felt good. Reminiscent of Lane Cove bush.
Sun
21 Nov
14.1 Mallacoota 11am: Walked beach loop. Saw a beautiful snake on Heathland Walk. Some sandhill running. 6:45pm: Out/back to Rose Cottage Inn 75:06 (5:20/km) easy.
Week 47 72k - Good week except long run was a tad short. Feeling refreshed.
Mon
22 Nov
10.8 Speedygeese Nth Lyneham. 3.1k warm-up 16:49. Ran 25:40 steady pace with Trevor. Too tired and not enough energy for speedwork. 3.1k warm-down in 17:54.
Tue
23 Nov
7 Calwell track. 2.5k warm-up 14:02. 5x100m at good pace. 5x300m with Karen in 66, 63, 61, 60, 60 with 1:30 walk recoveries. Legs felt good. 2.5k warm-down 14:35.
Wed
24 Nov
13.4 PH, AE, Lake, Yacht Club, Stirling Hills, Weston Park with Graeme, Bill, Chris, Elizabeth in 74:40 (5:34/km). Felt flat until last 20 mins. May not race tomorrow.
Thu
25 Nov
11.2 Race: Masters' 10,000m track in 43:40. Felt OK, no soreness. K splits, 4:16 4:17 4:20 4:21 4:23 (21:37) 4:23 4:29! 4:29 4:27 4:15 (22:03). Jim 42:55. Perfect conditions.
Fri
26 Nov
7.2 Easy run to Gilmore and back in 40:06 (5:34/km). Swooped by a maggie near creek, first this season. Ran just before sunset but still bloody hot! Tired, no energy.
Sat
27 Nov
6.2 Cook track with Geoff. 2.5k warm-up. 10x200m with 100m 45sec jog recoveries: 44 47 46 45 45 45 45 45 44 41 (7:27 for the 2k's). Warm, part headwind. Tough.
Sun
28 Nov
17.4 9am from Garry's to Chifley, Mt Taylor, Phillip, Red Hill easy in 1:45:49 (6:05/km). Very warm, maybe high 20's. Felt OK although legs a little sore from yesterday.
Week 48 73k - 10,000 surprisingly OK, also happy with Cook session. 279km last 4 weeks.


Mon
29 Nov
10.3 Speedygeese Nth Lyneham. 3.1k warm-up 17:04. 3.1k fartlek, 3 strongish efforts, 15:36 (5:02/km). 1k+3.1k warm-down 18:05. Didn't feel like it today, very tired. Hot!
Tue
30 Nov
8.5 Short warm-up Calwell. Karen helped all with core strength work. Hot! so deferred run. 8.40pm to Isabella, back 7km in 34:23 (4:55/km). Running hard after 20 seconds.
Wed
01 Dec
12.6 PH, Yacht Club, Stirling Hills, Weston Park with Graeme, Chris 'easy' in 71:01 (5:38/km). Some light rain after a blessed cool change. Felt good. Many roos in the park.
Thu
02 Dec
6.4 Calwell track. 2.5k warm-up 13:30. About 40 mins continuous running + core strength drills (after, too tired for intervals!) 5x100m in 22sec. 2.5k warm-down 14:15.
Fri
03 Dec
7 To Tuggers via Theodore fire trail then bike path in 34:41 (4:57/km). Felt good early on and decided to run strongly. Rode pushy home at a reasonable pace.
Sat
04 Dec
5.6 Cook track with Geoff, Trevor, Ken, Maria, Kathy. 10x200m with 110m 38sec jog recoveries: 42.8 45.7 46.0 45.2 45.6 45.2 44.6 44.9 46.2 43.0 (7:29 for the 2k's).
Sun
05 Dec
19 9am - from Calwell easy run with Ben towards Rose Cottage, 9k in 47:42 (5:18/km).
6pm - Tugg Homestead, Calwell 10k in 53:12 (5:19/km) - Bad early, good later.
Week 49 69k - A good week although missed one track session and no race.
Mon
06 Dec
10.5 Speedygeese Nth Lyneham. 3.1k warmup 17:42. 10mins 'hard' (about 2.3k) then 10x30sec sprint, 30sec jog. 3.1k warm-down 17:30. Big electrical storm in the south-east!
Tue
07 Dec
9.8 After cancellation of Parly Relays due to electrical storm... 53mins near LBG with Nick Noni Jess Peter Greg, for myself, 3x3mins hard with 1min recovery jog. Felt OK.
Wed
08 Dec
11 With Chris - easy around Parliament House track then Central Basin in 58:30 (5:19/km). Legs felt good. Got soaked from rain, a bit too much lightning for my liking.
Thu
09 Dec
5.2 Calwell track. 1.2k warm-up. 5x300m with Kate and Karen, 2 mins walk recovery: 66 65 62 62 60 - was going to do 10 but very tired from work. 2.5k warm-down 14:50.
Fri
10 Dec
nil Bloody tired after another long day at work (and not enough sleep). Left knee was also a bit sore (anticlockwise on the track?) so I thought a rest day was justified.
Sat
11 Dec
6 11:48 easy with John Winsbury before helping at Interclub, 21:26 easy with Geoff Monro afterwards. Still feeling tired. Noni 9:50 in the 3000 and Sophie 2:22 in the 800.
Sun
12 Dec
16.2 9am - From Garry's easy run to Red Hill Kiosk then Red Hill track to Hindmarsh Drive in 93:12 (5:45/km). Wanted to run further but felt tired. Knee good though!
Week 50 59k - Struggled with tiredness late in the week. Monday was the best day.
Mon
13 Dec
10.8 Speedygeese Nth Lyneham. Rain scared off all but 6 guys. 3.1k in 17:52. 7x'600m?' up central track 3:04 2:52 2:54 2:54. 600m down recovery. Hard. 3.1k warmdown 18:00.
Tue
14 Dec
1.3 Ran short warm-up with Karen at Calwell before driving to Questacon. Witnessed our 'A' team finally winning the Parliament House Relays while our 'A2' team placed 5th!
Wed
15 Dec
15.3 Parl House to Yacht Club, Stirling Hills bush, Weston Park with Graeme, Chris, Amanda, Elizabeth. Back via Gallery in 85:17 (5:35/km). Easy, felt good, last 3k quick.
Thu
16 Dec
6.3 Calwell track. 2 laps ovals warm-up. 7x300m with 1:45 walk recovery - 62.0 60.3 60.9 59.8 60.3 59.8 60.3. Good as feeling decidedly 'ultra' prior. Tanja's farewell party.
Fri
17 Dec
6 'Steps run' (down) easy from home on Theodore fire trail in 33:41 (5:36/km). Wanted to run 8 or 10k's but not enough time. Another brilliant warm sunset. Felt OK.
Sat
18 Dec
3.7 Easy run with Geoff Monro after Interclub to O'Connor Ridge in 22:20. Felt OK. Late decision not to race 1500m. Chris ran 4:15 but lost to the triathletes.
Sun
19 Dec
18.4 Race: Tour de Mountain 19k - 1:46:58 (5:49/km). Felt good until Mt Taylor, then ordinary. Much walking. Ran fairly hard from early on. Warm. Forerunner said 18.350km.
Week 51 61k - Tour de Mountain showed I need a lot of work before next year's 6 foot.
Mon
20 Dec
10.3 Speedygeese Nth Lyneham. 3.1k warm-up 18:38. 12x45secs 'strong', 30secs easy (3.1k in 16:25, 5:17/km + 1k) 3.1k warm-down 18:45. Legs didn't feel too bad.
Tue
21 Dec
6.4 Calwell track. 3k warm-up 17mins. 11x200m with Karen, Chris, Ben. 42 42 43 43 42 42 42 40 38 38 37. Grass in great condition so ran barefoot. Easy pace, felt OK.
Wed
22 Dec
13.3 To Yacht Club, Stirling Hills bush, Weston Park with Graeme, Chris, Dennis, Amanda, Michael in 71:02 (5:20/km). Hot. Easy but quicker than I would have run alone.
Thu
23 Dec
5.4 Calwell track. 2.5k warm-up 14:03. Hot. Bloody tired: too much work, not enough sleep. 10x150m (about 30secs) with Karen concentrating on form. Short warm-down.
Fri
24 Dec
nil I'd like to wish everyone a merry Christmas; especially the Calwell mob, Geoff M and geese, Garry and his runners, Graeme's group, CR readers and bloggers, others I run with and race against from Canberra - may your dreams for 2005 come true.
Sat
25 Dec
12.1 A blanket blue sky day. To Red Hill Rd then ridge of Willans Hill and various bush tracks. 12.12km in 67:28 (5:34/km). Stiff as two short planks at first, great later. Hot.
Sun
26 Dec
8.3 7pm Back streets of Kooringal then over hill, past Mount Austin High to Botanical Gardens, bush tracks back in 42:33 (5:07/km). Felt good, ran hard at times.
Week 52 56k - OK, considering same week in 2003 was 37k's. 245km last 4 weeks.


Mon
27 Dec
nil Much cooler so I planned to run in the afternoon but it just didn't happen. Repairing decks was supposed to be quick and easy if what you see on TV is true. Not.
Tue
28 Dec
nil Planned to run early but slept in. Then, finishing the deck took ages after extra trips to Bunnings. Tired after so slept for an hour before driving back to Canberra.
Wed
29 Dec
13.6 To Yacht Club then Stirling Hills, Weston Park with Graeme and Chris in 76:20 (5:37/km). Legs felt fresh after two days off but quite tired from a busy day at work.
Thu
30 Dec
6.7 Calwell track. 2.5k warm-up 15:10. 6x510m hill circuit steady with Karen. 11x100m (part of kid's longer reps) in 18.0 average, full recovery, barefoot, relaxed. Felt good.
Fri
31 Dec
7 Recovery run out and back Gilmore track in 36:59 (5:17/km). A bit harder back down for a negative split. Sore legs first half after a too many 'fast' 100m runs yesterday.
Sat
01 Jan
16 5pm after spending day at Mal and Joy's. Regatta Point to Corkwoods, Stromlo, Dairy Farmer's Hill, GG's in 85:56 (5:22/km). Tired by Weston Park, walked the rest (6k).
Sun
02 Jan
6 8:08pm out and back to Calwell shops via floodway track in 28:58 (4:50/km). Splits 14:27/14:31. Legs felt good from early so let it flow. Pushing a bit in 2nd half.
Week 53 49k - Bit of a slack week to finish 2004 but the 16k was promising.

Goals: 800m - best of 2:42.49 (over by 8 seconds). 1500m - best of 5:32.59 (over by 25 seconds). 3000m - best of 12:23 (over by 57 seconds). What happened? Switched from track to 6 foot and marathon training in the early season. In the October-December season didn't race much due to being tired from work and staying up late on the computer.

Races: In addition to those above, here are the significant ones...
5000m 20:54.9. 10,000m 43:40. 5k road 20:44. Canberra Times 10k 42:20. Half Marathon 98:40. City to Surf 1,768th in 63:12. Canberra Marathon 529th in 4:09:02. Six Foot Track 499th in 6:26:17.

Numbers: Ran 3,698 kilometres, an average of 69.8km per week. Biggest month was February at 345km. Biggest week was the 7th at 94km. There were 42 days when I didn't run. Raced 39 times, 15 on the track and 24 'others'. This page came in at 103kb which was 3kb over the original goal. In 2004 this page was viewed at least 1,124 times.

Other words: Fell down only once. Saw one snake. Did sandhill running! A PW in the high jump (something unmentionably below 1.40m). Finisher's medal for the Six Foot Track. Allegedly spent too much time training in my comfort zone. Ran for the first time on some new bush tracks in NSW and Victoria. Did not get injured. Ran and walked with some brilliant, inspirational people. Allegedly spent too much time on CoolRunning. There will be a few more words to read in 2005.