This page is my running diary for 2005. Go to the end of the page to see how the year finished. I thought my 2004 diary would be enough to cure most people's insomnia but Plu started a club for bloggers, so I decided to continue recording how I run. |
Date | Kms | Comments |
Mon 3 Jan |
10.2 | Speedygeese Nth Lyneham. 3.1k warm-up 17:12. Plan was for 12x45 seconds hard but right calf felt sore after a couple so 23mins steady. 3.1k warm-down in 17:45. |
Tue 4 Jan |
12 | Race: ACT 10,000m Champs, 16th (last) 44:53.45. Splits, 4:14 4:14 4:23 4:29 4:35 (21:55) 4:36 4:37 4:40 4:41 4:24 (22:58). Calf sore throughout, breathing OK. |
Wed 5 Jan |
13 | Weston Park via Stirling Hills bush with Chris, Elizabeth and Dennis in 74:35 (5:44/km) 50% on dirt. I think calf helped by this shuffling run. Not as sore to touch after. |
Thu 6 Jan |
9.8 | Long lap of Mt Tuggeranong track in 53:48 (5:28/km), a slightly faster shuffle than yesterday. Ran gingerly on hills as still worried by slight pain low in right calf. |
Fri 7 Jan |
3 | Easy run to Freda Gibson Ct in 16:26 (5:29/km). Late decision to run. Was going to have a day off but didn't want to see 'nil' so early in 2005. Obsessive or what? |
Sat 8 Jan |
21.2 | Molonglo Reach, Ainslie, Majura with Steve Appleby group in 2:01:16 (5:43/km). Cool about 12c! Calf 95%. Felt good, extra 1.5k on bike path. Many others running. |
Sun 9 Jan |
13.1 | 8pm Gilmore track up to railway. Easy recovery run in 71:51 (5:32/km). Very ugly awkward and weak first half followed by a Jennifer Hawkins-like second half. |
Week 01 | 82k - A good week to start 2005. The track 10k was OK as was the long run. | |
Mon 10 Jan |
9.3 | Speedygeese Nth Lyneham. 3.1k warm-up 17:29. 3x1k 'steady' in 4:23, 4:27, 4:54 with 4:30 rests. 3.1k warm-down 17:20. Very tired. Still slight soreness in right calf. |
Tue 11 Jan |
3 | After Interclub ran very easy warm-down laps on grass around outside of track with Geoff in 18:59. Right calf is still feeling slightly tender. Kelly ran a 5:01 mile. |
Wed 12 Jan |
18.2 | Stood up so ran alone. PH to Stirling Hills bush then Waste Basin bike path thinking all the time 'how hot is this?'! 97:55 (5:23/km). Saw VP sans helmet - bad boy. |
Thu 13 Jan |
4 | Calwell track. Hot! Short session with Karen. 5x200m concentrating on form. 46 45 44 43 43. Full recovery. Tired, no energy. Could have easily slept under the trees. |
Fri 14 Jan |
6.3 | 10pm and still 28 degrees! Suburban hilly, easy - Casey, Downard, Tatchell St out/back in 34:51 (5:32/km). Starry night, southern Canberra lights, grasshoppers. |
Sat 15 Jan |
23.2 | Steve Appleby group 7:10am Mt Ainslie to Mt Majura loop including zig-zag single track. 2:20:15 (6:02/km). Cooler, drank heaps. Felt better than last week! |
Sun 16 Jan |
nil | Slept in. Fixing computer so no time to run. Saw 'Meet the Fockers' with Mal and Joy. Very funny. Maybe I'm too Robert De Niro-like and need 'Fockerising'? |
Week 02 | 64k - Good again especially the long runs. Total down a tad. Calf better. | |
Mon 17 Jan |
9.2 | Speedygeese Nth Lyneham. 3.1k warm-up 17:16. 2x'1400m' hill loop in 5:55 and 5:50 with 8 minutes recovery. Tired but strong. No injuries. 3.1k warm-down 17:52. |
Tue 18 Jan |
6.3 | 9pm, same run as last Friday in 32:40 (5:11/km) easy on hills. Bright half moon in north-west. Cool breeze. Ran on road - softer than footpath. Felt good. |
Wed 19 Jan |
19.6 | PH to Yacht Club long then West Basin bike path in 1:40:29 (5:08/km). A pleasant 26 degrees. 5min km to 14 then it turned less than pretty. Need new shoes. |
Thu 20 Jan |
nil | There's a dark cloud rising from behind the mountains, I packed my shoes and headed straight away from the storm, Gonna be a hail-storm to blow everything down, That ain't got the faith to stand its ground. |
Fri 21 Jan |
nil | Will somebody please remind me never to turn on the bloody computer before I head out the door for my run! I could have done 6k at 9pm but said 'stuff it!' |
Sat 22 Jan |
25.6 | With Steve Appleby, Ainslie to Majura via Triple-Tri track and down zig-zag. Back via War Memorial in 2:41:10 (6:18/km). Warm, felt as good as last week! |
Sun 23 Jan |
8 | 7.30pm easy out/back via floodway dirt track to Richardson shops in 41:32 (5:12/km). Quite quick!? Sydney-like humidity. Mmmm - new Brooks Radius shoes. |
Week 03 | 69k - Very pleased with the long runs. Plan big mileage next week. | |
Mon 24 Jan |
11.5 | Speedygeese Nth Lyneham. 3.1k warm-up 16:59. 1x'1400m' hill loop strong in 5:31. Long 7k warm-down. Felt good but tired. A Caramelo Koala deserving effort. |
Tue 25 Jan |
4.5 | After Interclub ran a couple of laps on the grass around the track then out to Calvary Hospital. 26:57. Left knee a little sore. Warm. Full moon rising. |
Wed 26 Jan |
26.3 | 7am: Lap of East Basin then Mt Ainslie to War Memorial 20.3k in 1:54:42 (5:39/km). 6.40pm: Recovery via drain to Calwell shops 6k in 34:41. Knee good, hammys tight. |
Thu 27 Jan |
9.9 | From Calwell track, long warm-up with older runners around Theodore trail 7.4k in 36:33 (4:56/km). Too tired to do speedwork. 2.5k warm-down in 13:22. |
Fri 28 Jan |
12 | 6:40pm Gilmore track up to railway. Warm. Ran easily in 65:31 (5:27/km). Stopped at 12 and walked the last km home to save a bit for tomorrow's long run. |
Sat 29 Jan |
28.6 | With Steve Appleby, to summit of Majura via 2-Peaks course in reverse, back via Triple Tri, War Memorial in 2:58:53 (6:15/km). 20 degrees. Felt good. |
Sun 30 Jan |
12.1 | Masters' H'cap Campbell Park. Easy bush 6.01km in 29:44 (4:56/km) trying to run cruisey, not race. 2k warm-up, 4.1k warm-down. Hot and humid. No problems. |
Week 04 | 105k - Biggest week for a few years. Good long runs. 320km last 4 weeks. |
Mon 31 Jan |
12.3 | Speedygeese Nth Lyneham. 3.1k warm-up 17:52. Ran another 3 laps, one with Trevor quickish - total time 68:48 (5:36/km). Hot. Tired but legs felt good! |
Tue 1 Feb |
8 | 8.30pm after Interclub, out/back on a very wet bikepath to O'Connor in 41:06 (5:08/km). Just allowing legs to roll along. Not pushing hard at all. Humid. |
Wed 2 Feb |
10 | Cold, damp and windy! Out/back Gilmore track up to railway in 54:23 (5:26/km). 8pm club meeting so not enough time to run longer. Will try tomorrow. |
Thu 3 Feb |
9.4 | From Calwell track. Bloody freezing, windy! 2.5k warm-up in 12:40. Ran through Melrose Pines single tracks 5.9k at 5:33/km. 5x200m easy with Karen. |
Fri 4 Feb |
nil | I thought a rest day wouldn't do any harm as I want to run lots of kilometres this weekend. Met Jim Guy Tucker at Woden for coffee after work. |
Sat 5 Feb |
30 | 9.30am solo out/back to O'Malley via Mt Wanniassa, Isaacs 2:55:50 (5:52/km). Good first 26k, Lyle Lovett-like last 4k. Cool, didn't drink enough. |
Sun 6 Feb |
12.8 | 7am: With Gordon, Lanyon valley fire trail 12.8k in 1:17:12 (6:01/km). Felt good. Was going to do an easy run in the afternoon but had a nap instead. |
Week 05 | 82k - Good training week, bad weather! Missed my mid-week long run. | |
Mon 7 Feb |
15.5 | Speedygeese Nth Lyneham. Easy 5 laps of 3.1k - 18.40, 18.52 17.33, 18.51, 18.55 - (5:59/km ave). Legs felt good, no injury problems. Lovely and warm. |
Tue 8 Feb |
9.7 | From Calwell track. Hot. Steady 7k Theodore track in 37:56 (5:24/km) pushing a little on hills. 7x200m easy with Karen, 100 jog. Some barefoot. |
Wed 9 Feb |
24.3 | PH to Yacht Club, East Basin Wetlands, with Chris, Dennis then Stirling Hills bush in 2:15:42 (5:34/km). Felt good but tired. Cooler 22C, windy. |
Thu 10 Feb |
6.3 | Calwell 2.5k warm-up 14:09 easy. 8x200m, 100m jog rec 40sec - 46 46 47 45 45 45 45 43. Masters' 1500m walk 8:02. High Jump 1.30m no spikes. |
Fri 11 Feb |
6.3 | 7pm easy out/back dirt track by floodway to Calwell shops in 33:32 (5:18/km). Just letting it flow. Easy breathing. Hope the long run goes well. |
Sat 12 Feb |
34.5 | 7am. Summit Mt Majura 2 Peaks reverse, back short with Chris, Mark then lap of East Basin in 3:38:24 (6:20/km). Felt good. Cliffy shuffle last 3k. |
Sun 13 Feb |
11 | 5.30pm easy out/back Gilmore track to railway in 61:56 (5:38/km). Cooler. Legs knew they'd done something yesterday. OK middle kms. A bit tired. |
Week 06 | 107k - Again a good week. Coping better with the long runs. No injuries. | |
Mon 14 Feb |
12.3 | Speedygeese Nth Lyneham. 3.1k warm-up 18:19. 3k 'time trial' 2nd half hardish in 13:45. OK. 2 laps warm-down 18:45, 18:31. Tired - big day at work. Hot. |
Tue 15 Feb |
nil | Donated blood so didn't run. Haemoglobin was low at 132g/L which might explain some tiredness. Need to find some fresh runners (I mean meat). |
Wed 16 Feb |
23 | PH, Yacht Club, Stirling Hills bush, Weston Park with Chris, Graeme, Elizabeth then solo to Boathouse in 2:16:17 (5:55/km). Tired but felt good. |
Thu 17 Feb |
9.6 | Calwell track. Theodore trail loop 7.8k in 40:32 (5:12/km) rolling hills, hard run. Easy 6x100m barefoot afterwards with Karen and 1.2k warm down. |
Fri 18 Feb |
6.0 | 7.30pm dirt track by floodway to Calwell in 32:40 (5:26/km). Very tired beforehand. Could easily have done nothing. Humid. Early night needed. |
Sat 19 Feb |
35.2 | 7am. Summit Mt Ainslie, Trent's grave hill, Mtn Champs course to zig-zag, umpteen more hills, East and Central Basin LBG in 3:58:13 (6:46/km). OK. |
Sun 20 Feb |
4 | Only had time for a short run as I was meeting Joy and Mal to see 'The Aviator'. Out/back Nth Theodore in 22:45 (5:41/km). Legs fine but zero energy! |
Week 07 | 90k - Training going well (touch wood). A bit worried about the 10k race! | |
Mon 21 Feb |
13.7 | Speedygeese Nth Lyneham. Gawky first km of 3.1k in 17:04. 'Start practise' then a downpour. 2 laps in rivers of mud, 1 dry in 17:07, 17:25, 17:10. (5:34/km). |
Tue 22 Feb |
11.8 | Ran to Calwell track. 5k solid run (5:20's) up to railway with Kathy and kids. 8x200m barefoot with Karen 44.3 ave. Legs OK, zero energy. Walked the 2k home. |
Wed 23 Feb |
12 | PH to Yacht Club then Central Basin with Graeme and Chris. 12k in 69:26 (5:47/km). Hot - 30 degrees. Still no energy. Felt like walking - don't know why. |
Thu 24 Feb |
3.5 | Masters' 10,000m track Champs. Warm. Had an overwhelming feeling of tiredness. Lost the group early and stopped at 2k (8:21). Hope it's nothing serious. |
Fri 25 Feb |
nil | Decided not to run in the hope that a rest day might cure the lethargy I've been feeling this week. A couple of mountains planned by Steve tomorrow! |
Sat 26 Feb |
30 | 7am. Molonglo to rollercoaster, zig-zag, summit Majura, 2 Peaks course, summit Ainslie, Campbell Park in 3:08:04 (6:16/km). Warm, humid but felt good! |
Sun 27 Feb |
6.5 | 8.30am. Masters' H'cap Nth Curtain 6.5k in 31:12 (4:48/km) easy uphill, striding out down. Was going to do an easy run in the afternoon but CR happens. |
Week 08 | 77k - Sad about the 10000 but happy with Saturday. 356km last 4 weeks. |
Mon 28 Feb |
7.5 | Speedygeese Nth Lyneham. 3.1k warm-up 17:50. 4x1 minute 'hard' walk back recovery. Kept up with Tony, Maria but behind Jenny. 3.1k warm-down 18:03. |
Tue 1 Mar |
10.1 | Track, Calwell. 5.2k warm-up easy dirt 30:39. 2 sets 3x400m 1:1 with Karen, Christie 95 88 91 - 90 89 89. Steady, barefoot, felt OK. Hot! 2.5k w-down 14:54. |
Wed 2 Mar |
9.5 | PH Yacht Club Central Basin reverse with Chris 50:28 (5:19/km). Forgot Forerunner so approx. Ran fairly hard. Sore legs, left knee, from speedwork? Cool wind. |
Thu 3 Mar |
5 | Track, Calwell. 2.5k warm-up in 13:10. Ran 5x200m with Karen, walk back - 48 44 46 43 43 - quads still sore. 1.5k warm-down. A bit slack, didn't feel guilty. |
Fri 4 Mar |
nil | No run, but walked many laps of the Mall - don't you hate that! Some leg soreness this week from jumping into barefoot speedwork, my first for ages. |
Sat 5 Mar |
16.3 | 7am Molonglo, Campbell Park, around base of Mt Ainslie 96:40 (5:55/km) with Steve and Carol. Very easy. Cool 20C. Felt good. Soreness gone from legs. |
Sun 6 Mar |
7 | 6pm. Another brilliant autumn day! Out/back to Calwell by floodway on dirt plus extra in 35:11 (5:02/km). Felt good. Not pushing, just letting it flow. |
Week 09 | 55k - A very enjoyable week. Great not to be feeling tired all the time! | |
Mon 7 Mar |
9.2 | Speedygeese Nth Lyneham. 3.1k warm-up 17:51. 3k 'time trial' 13:15 (4:19, 4:38, 4:18). GPS said 3.00km! 3.1k warm-down 17:19. Tired in warm-up. OK in 3k. |
Tue 8 Mar |
7.5 | Ran from home to Calwell track 3k in 16:03. Easy 5x300m full recovery 76 68 65 64 61. Felt clunky wearing shoes! Warm-down home 3k in 17:28. No energy. |
Wed 9 Mar |
nil | I decided a day off wouldn't do any harm. I've been busy/tired at work this week. I don't want to go for an easy run and feel flat again - bad for the mind. |
Thu 10 Mar |
4.9 | Track, Calwell. 1.5k warm-up. 1x150, 4x200m easy with Karen. 37 44 43 44 41. 2.5k warm-down 16:12. Felt OK. Two 200's barefoot. A tiring work day. |
Fri 11 Mar |
nil | Drove to Sydney (Bella Vista) arriving 5pm. Then to our digs at Katoomba. Meal at Indian on Narrow Neck then numbers at The Edge from Plu at 9pm! |
Sat 12 Mar |
45 | Race: Six Foot Track. 417th in 6:18:09. Cox's in 2:10, Pluvi in 4:06. Felt good. No real problems. Hot but drank heaps. Jennifer had to retire. More here! |
Sun 13 Mar |
nil | Legs fine except for slight quad soreness from running the last downhill hard. Took my Nike Frees for a walk down Cliff Road to an old lookout. A beautiful day. |
Week 10 | 66k - Happy with a Six Foot PB. In 2006 I'll run more to the Cox's River. | |
Mon 14 Mar |
nil | Working late so no time to run. Quads still a little sore to touch. No blisters - pleased I put vaseline on my heels at the Alum Creek aid station. |
Tue 15 Mar |
7 | Ran the CCC Summer Series 5km at Black Mtn Peninsula steadily in 24:17. Started easy, picking it up. Laps: 8:32 8:12 7:33. Legs felt OK. Hot again! |
Wed 16 Mar |
nil | Another late day at work :( Would have liked to run but another day off won't do any harm. No time to even get on the computer. Bugger! |
Thu 17 Mar |
8 | Race: Masters' 5000m Track Champs. 16th in 21:03. Splits: 3:59, 4:03, 4:23, 4:27, 4:11. Nike Frees - fantastic! Felt a bit tired. Sprint last 200m to beat Jim. |
Fri 18 Mar |
nil | My third day off this week but I think it's needed. Worked late. I've been feeling pretty tired and haven't been getting enough hours sleep each night. |
Sat 19 Mar |
30 | From Molonglo 7am. Blessedly cool. Ran mainly with Carol Baird and Chris over Trent's hill 15.3k. Then alone around Central, East Basin LBG in 2:49:28. (5:39/km). |
Sun 20 Mar |
8 | Masters' Handicap at Kowen Forest. 7.5k undulating in 40:13 (5:22). Ran easily enjoying the smooth gravel roads, smell of the Radiata Pines and perfect weather. |
Week 11 | 53k - Strange week. Supposedly 'recovery' but a good 30k on Saturday. | |
Mon 21 Mar |
nil | Started raining just as I was about to head out the door. Didn't need convincing to stay inside as I had work to do on SCT's Fadden Pines CC program. |
Tue 22 Mar |
7 | Race: CCC Summer Series 5k Yacht Club out/back flat bike path. Ran hard for 21:55! Not good. Weak second half. Split 10:37/11:17. Only 400m warm-up. |
Wed 23 Mar |
13.3 | From PH to Yacht Club, back to PH trails then Rec Place and around lake in 1:10:58 (5:20/km). Ran easily with Chris. Cool. Legs felt good. Could have run more. |
Thu 24 Mar |
9 | Track, Calwell. Ran to track in 15:57. 5x800m 3 minute walk recovery, 3:29 3:23 3:25 3:20 3:15. Good start. Nike Frees were brilliant! 2.5k warm-down 16:08. |
Fri 25 Mar |
nil | Perhaps should have run short/easy. Justify a rest as yesterday was hard and I plan to run 30k or more tomorrow morning. I've decided to run Canberra. |
Sat 26 Mar |
34 | Molonglo 7am. To Majura water tank, back via War Memorial 19.8k. Then solo wetlands, Central Basin in 3:17:05 (5:47/km). Felt good! Perfect weather. |
Sun 27 Mar |
nil | Felt like going for an easy run but time got away - don't you hate that! A pity as it was a beautiful day. No soreness at all from yesterday's run. |
Week 12 | 63k - Really pleased with the long run on Saturday! 237km last 4 weeks. |
Mon 28 Mar |
9 | Up to Railway and back mostly on dirt in 47:22 (5:16/km). Let it flow on flats and downs, easy on ups. A scheduled recovery day, surprised how quick it was. |
Tue 29 Mar |
9 | Ran to the track after a tiring day at work. Did a long 'warm-up' around East Mt Tugg with the older kids. Then a few easy 100's barefoot with Karen. Cooler. |
Wed 30 Mar |
9.9 | PH to Yacht Club then Central Basin with Chris and Michael in 59:21 (6:00/km). Strange that legs didn't feel good; various sore spots. Quite cool and windy. |
Thu 31 Mar |
6.8 | Track, Calwell. 2.5k in 13:45. 6x300m with Karen easy (4:07/km pace). Felt better except slight left hamstring niggle. Good energy. Nike Frees - love 'em! |
Fri 1 Apr |
nil | Needed a day off. A few 9 hour+ working days made me tired this week. Writing this at 10am Saturday - a glorious sunny day, 20C. Pefect running weather. |
Sat 2 Apr |
14 | Hot! A planned 'marathon pace' session. First 4k was Regatta Point CC race plus 6k to Duntroon (10k in 49:11). Then racewalked 4k back at 8:10/km. More. |
Sun 3 Apr |
nil | Lucky the marathon wasn't today! It was hot and windy at 10am. A nice ride on the 1400 to the Women and Girl's Fun Run then to Joy and Mal's. |
Week 13 | 48k - Not a good week. Down on sleep and too much on at work. | |
Mon 4 Apr |
6.8 | Speedygeese. Easy including 2 laps of exercise circuit. Push-ups, Sit-ups, Chin-ups, Dips. 40:54 of running time. Legs felt good. |
Tue 5 Apr |
9 | Track, Calwell. 2.5k warm-up/down. 4x1000m - 4:48 4:38 4:30 4:31 (3min walk recov). Tried to run 'marathon pace' not looking at watch. Bloody hopeless! |
Wed 6 Apr |
nil | A two hour nap after work! Warm this morning - good for biking but not running marathons. Wrote in my other blog. Sore left knee, tight hammys. |
Thu 7 Apr |
7 | Easy run with Chris and Ben past Tuggeranong Homestead, Isabella Plains then around through Chisholm in 40:03. Wore Nike Frees. Felt good, no problems. |
Fri 8 Apr |
nil | Well, forecast is not looking too good - 27C max on Sunday. Physically I feel fine but I need 2 nights of good sleep! Have tipped a 3:49 in Gramps' comp. |
Sat 9 Apr |
nil | Took Luckylegs for a blast on 1400 from race HQ out to Mount Stromlo. She was a good pillion and seemed to enjoy becoming a biker. Brilliant weather! |
Sun 10 Apr |
42. 195 |
Race: Canberra Marathon. 681st in 4:37:39. Great day but I suffered in the heat. Felt good, half way in 1:47:33. First walk at 24k. Walked last 14k. |
Week 14 | 65k - Not a good marathon. A great weekend so it wasn't all bad! | |
Mon 11 Apr |
nil | Well, for me, that was harder than the Six Foot Track. Was walking like an old man early in the day. Improved later. Achilles OK, left hamstring still tight. |
Tue 12 Apr |
nil | Hamstring slightly improved. Warm day. Some ungainly jogging between 200's on the grass at Calwell timing Courtney and Issie's time trials. They were good! |
Wed 13 Apr |
nil | Legs felt better but not normal. Very tired from work so it was lucky I wasn't running. Did some updating of running news on the SCT website. |
Thu 14 Apr |
nil | Could possibly have done a light jog but I made the mistake of turning on the computer. There was some news about Luckylegs on the CR Marathon Thread. |
Fri 15 Apr |
nil | Another day off. I'm just being conservative after the marathon. There was talk about hyponatremia on CR. Maybe I drank too much water prior to the race. |
Sat 16 Apr |
4.3 | Easy run with Geoff over our new Fadden Pines courses. Not too bad. Changed my name on this blog back to 'Wombat' as Wombatface, being 3 syllables, is a bit formal. Don't give your children 3 syllable names! |
Sun 17 Apr |
nil | I plan to go for a light run on Tuesday. Ahead is another easy week. I want to be sure I'm recovered from the marathon and 6" for that matter. |
Week 15 | 4k - Six Foot + Canberra Marathon is a big ask for a lazy wombat. | |
Mon 18 Apr |
nil | Left hamstring not 100% (can still feel some soreness/weakness when walking). Went for an easy bike ride down to Calwell track then to the shops. |
Tue 19 Apr |
nil | Hamstring felt 'normal', plus no 'nerve pain' on outside of left knee! A good sign. Bike ride down to Calwell track. Good talk from Mike for the Tassie kids. |
Wed 20 Apr |
8.7 | Easy run around Central Basin LBG with Chris, Graeme in 50:22 (5:47/km). Legs still feeling a bit second hand. Knee OK. Will take it easy for a while. |
Thu 21 Apr |
nil | Road the pushy down to Calwell. I'd decided yesterday not to do anything today. I'm glad because work has been busy and I've been pretty tired. |
Fri 22 Apr |
nil | Because, in my spare time I've been working on club stuff. This past fortnight was a good time for it as I've been in 'hibernation mode' after the marathon. |
Sat 23 Apr |
nil | Ride to Cambewarra. Too tired and busy to go for a run after arriving. |
Sun 24 Apr |
nil | Was going to run late in the day but Joss, Martin and family arrived unexpectedly for afternoon tea on their way back to Sydney from Mollymook. |
Week 16 | 9k - After 2 'rest weeks', it's time to start running. 126km last 4 weeks. |
Mon 25 Apr |
7 | Out and back Hockey's Lane, right past Cambewarra Winery. 5:31 first km then 'solid'. 35:42 (5:06/km). Legs OK but still need work. Heart/lungs not OK. |
Tue 26 Apr |
8.5 | From Calwell track, out/back with group towards Rose Cottage. 7.5k in 40:22 (5:23/km). Easy run but outside of left hamstring still not right. Warm! |
Wed 27 Apr |
8.2 | Easy with Chris from Yacht Club around Central Basin LBG in 43:54 (5:21/km). Leg felt better than yesterday. Getting dark but still warm. A bit tired. |
Thu 28 Apr |
6.7 | Calwell track. 2.5k warm-up 13:45 then 6x500m with Kate, 2:20 2:13 2:13 2:12 1:58 1:55, full recovery. Hamstring bothersome early but OK later. Warm. |
Fri 29 Apr |
nil | Could not run. Had to visit The Canberra Hospital to have my blocked oesophagus cleared. Had the operation about 4pm and stayed for observation. |
Sat 30 Apr |
nil | Checked out of hospital 11am and got a lift with Joy and Mal to my cross country race. Dave Osmond had it all organised. I just did the place tags. |
Sun 1 May |
nil | Was advised not to run for 48 hours. Sometimes I'm good at taking advice. Lunch at Kath & Steve's with Jim, Jane, Mal & Joy. A little cooler at last. |
Week 17 | 30k - A week that started well but finished less than well. | |
Mon 2 May |
7.5 | Speedygeese. Four laps of fitness track doing mainly push-ups, chin-ups and dips. Nike Frees. Left hamstring still niggly, otherwise OK. |
Tue 3 May |
7.1 | Calwell track. 2.5k in 14:30. Last 300m of kids' 700s with 2:53 rests. 63 64 63 64 62 62 62. Frees. Legs good, lungs not. Fast warm-down with Kathy. |
Wed 4 May |
1.5 | A slow jog around the new Fadden Pines cross country course. Didn't have time to do any more. 22 degrees today - who needs Queensland! |
Thu 5 May |
9.5 | Calwell track. 7.2km with Kathy & kids Theodore loop at 5:20/km. Strongish. Then 5 laps on track fast straights, jog bends in 9:28. Tired. Brilliant sunset! |
Fri 6 May |
nil | Decided to do a long run out at the Cotter in the morning so a rest day was in order. The weather is still warm and dry. |
Sat 7 May |
25 | 8am: Cotter. Jellylegs, back via Wimps Way, 18.6km 1:41:20 (5:27/km). Felt good.
1pm: Race: CCC - Mt Ainslie 6km in 28:35 (4:46/km) 39th. Dusty, hot. Felt tired. |
Sun 8 May |
6.5 | A look at the Australian Mountain Champs course. The most difficult I've seen for such an event. Much hard walking involved. To race it would not be fun. |
Week 18 | 57k - A better week. Felt amazingly good at the Cotter run. | |
Mon 9 May |
7 | Speedygeese. Same session as last week. Chin-ups and push-ups were easier. Quite tired so took the running bits easily. Not cold yet. |
Tue 10 May |
5.8 | Calwell track. 2.5k warm-up 13:35. 6x550m 'hill circuit' fairly hard. Drills. Left shin quite sore so cut the session short. A hazard reduction fire sunset. |
Wed 11 May |
nil | Decided to have a rest day after yesterday's worrying shin soreness. I also needed time to write my report for our club's AGM and Awards night. |
Thu 12 May |
6.5 | Calwell track. 2.5k warm-up/down 13:27/15:16. 5x300m, 4min recovery: 66.1 59.5 58.6 58.7 58.1. Last 300m of Al and Sophie's longer reps. Frees. |
Fri 13 May |
nil | Was thinking of doing a 6k easy run after work but it didn't happen. Instead of doing the 5k race tomorrow I think I'll run again at the Cotter. |
Sat 14 May |
19.4 | 8am - To summit of Mt McDonald (330m climb) then Jellylegs reverse in 1:48:52 (5:36/km). Ran with Carol and Chris. Felt good and strong. Warm. |
Sun 15 May |
nil | A bit sore from yesterday (shins, hamstring). Could have jogged a little but was a bit busy at Fadden Pines and after, processing the results. |
Week 19 | 38k - Track, Cotter were good. Volume down with 3 nil days. | |
Mon 16 May |
7.5 | Speedygeese. 8 x 'hill circuits'. Ran pretty easily. Left shin and hamstring sore. Donated blood - haemoglobin at 135g/L still lowish. |
Tue 17 May |
8 | Including a lap of Majura ACT Mountain Champs course with Carol, 4.6km in 37:26 (8:09/km). How hard would 3 laps be?! Left shin still sore. Worrying. |
Wed 18 May |
9.6 | PH to Yacht Club, lap Central Basin with Chris in 55:18 (5:46/km). Ran easily. Left shin no problem today! Hamstring still not quite right. Cooler. |
Thu 19 May |
2.8 | Calwell track. 2.5k warm-up 15:20. 1x200m in 42.1. Was going to run 300m repeats but abandoned session due to a sore and restrictive left hamstring. |
Fri 20 May |
nil | I decided a day off might help my dodgy left hamstring. I'll resist sleeping in tomorrow and try a long run out at the Cotter. |
Sat 21 May |
23.9 | The Cotter '15' in 2:13:05 (5:34/km). Cold at the start. Ran with Chris, Debbie, George, Steve & Cathy. Felt good. Hamstring not too bad. |
Sun 22 May |
nil | Felt a bit stiff so didn't run in the morning. Fadden Pines in the afternoon so ran out of time. T-shirt weather again! Warm, dry and still. |
Week 20 | 52k - Good Cotter run - need more of these. 177km last 4 weeks. |
Mon 23 May |
7 | Speedygeese. 6 x hill circuit (564 metres). Ran fairly hard middle four, with Katie, about 10secs behind Colin and Trevor. Hamstring OK. |
Tue 24 May |
8.2 | Calwell out/back to Conder mainly on dirt in 44:43 (5:27/km) watching A, D & S's fartlek session. Felt flat. Maybe yesterday was harder than I thought. |
Wed 25 May |
10.5 | From PH with Chris to Comm Park then lap Central Basin with Cathy's group and back to PH in 55:54 (5:19/km). Solid middle 6k so probably too hard. |
Thu 26 May |
7.6 | From Calwell up to railway then back through Gilmore tunnel with Ben, Al, Soph, R. At times 4:45 k's. Felt OK. Shin hurt a bit on last downhills. |
Fri 27 May |
nil | A rest day in view of the fact that tomorrow has the potential to be incredibly difficult. I hope my shins stand up to the downhills (the fun bit). |
Sat 28 May |
13.3 | Race: ACT Mountain Running Championships. 2nd last in 96:42 (7:16/km). Not easy! John Winsbury 2nd male and Emma Murray running for SCT 1st female! |
Sun 29 May |
9 | Masters' Farrer Ridge Handicap in 51:32 (5:44/km). Tried to run as easily as possible for recovery without being foolishly slow. Calves/quads sore. 6th last. |
Week 21 | 55k - An OK week. Enjoyed downhill bits of the Mtn Champs. | |
Mon 30 May |
nil | Tired after a busy day at work, but the main reason for not running at PH was that my calves are tender to touch - much worse than yesterday! |
Tue 31 May |
5 | Calwell track. Just jogged the 2.5k warm-up and warm-down. Tried 100m with a bit of pace but calves still too sore. I hope the easy jogging helped. |
Wed 1 Jun |
10.5 | From PH with Chris to Comm Park, lap Central Basin at easy pace with group and back PH in 59:45 (5:41/km). Calves still a little sore. Quads fine. |
Thu 2 Jun |
7.4 | Calwell track. 2.5k in 14:46. 8x300m, 92sec recovery: 69.6 67.8 66.9 68.2 66.6 67.6 65.8 66.8 - First and last 300m of Kathy's 1kms. 2.5k in 15:26. |
Fri 3 Jun |
nil | Rest day prior to the Cotter '18'. Yesterday was interesting -- The 300s were only 3:45/km pace but they didn't feel that easy. Not in Frees. |
Sat 4 Jun |
28.7 | Cotter '18' in 2:44:54 (5:45/km). Borrowed shoes from Chris as I walked out of house in racing flats. Good run with Carol Baird, Chris. Tired up Vanities. |
Sun 5 Jun |
6.3 | Ran in the parent/volunteer's race at Fadden Pines 2.5km in 11:23 (4:33/km), 23min warm-down with Geoff. Still feeling effects of yesterday's run. |
Week 22 | 58k - The 18 mile was a stretch. Missing Saturday racing. | |
Mon 6 Jun |
7 | Speedygeese. 5 x long hill circuit. Measured later with SCT wheel at 637m. Ran easily as still feeling tired from Saturday. Hills in 3:20 (5:14/km). |
Tue 7 Jun |
2.5 | Calwell track. 2.5k warm-up with Dom in 14:33 - nothing else. Feeling unusually weak and tired. Hopefully it's just a one day thing. Warm - 19 degrees! |
Wed 8 Jun |
10.3 | With Chris, Elizabeth PH to Comm Park, lap of Central Basin with Cathy's group in 55:33 (5:23/km). Felt much better today - could have run another 5k. |
Thu 9 Jun |
5.8 | Calwell. 2.5k warm-up with Kathy in 13:28 (quicker than my normal). 20 mins continuous drills (hard). 8x200m easy with Karen. 2.5k wm-down 16:12. |
Fri 10 Jun |
nil | Well, I did feel a little guilty for writing 'nil' after not running hard intervals yesterday. A big Bush Capital and Range Road weekend to make up for it! |
Sat 11 Jun |
21.0 | Part of Bush Capital Marathon in Goorooyarroo Nature Park. 1:58:01 (5:37/km). Middle 10k at 5:06/km. Felt great - no problems at all. Light rain second half. |
Sun 12 Jun |
24.1 | From Mittagong - Range Rd to Macquarie Pass Rd with Luckylegs and Tim. Mtn bike first/last 5km. Ran 24.1km in 3:11:20 (7:56/km). A tiring, beautiful day! |
Week 23 | 70k - A top weekend - felt strong Saturday, fine company Sunday. | |
Mon 13 Jun |
7 | Speedygeese. 6 x 637m hill circuit. 3:05 3:01 2:55 2:50 2:48 2:48 (About 2min recov). Felt good, ran hardish in last three behind Gary. 4:34/km pace. Rain! |
Tue 14 Jun |
8 | Calwell Track to Tuggeranong Homestead, loop back to Richardson in 42:18 (5:17/km). With Sophie, Anne and Courtney. Middle kms were 5:00 or quicker. |
Wed 15 Jun |
11.8 | From PH with Chris to Comm Park, Anzac Pde to Mt Ainslie (1k up walk track). 63:54 (5:25/km). Six of the kms were mid-4:50's. Felt good. Cold at last - 8C. |
Thu 16 Jun |
8 | Calwell. 2.5k warm-up/down 14:57-16:16. 6x500m hill circuit with Karen, Dom, Anastasia. I didn't feel good (5:10 pace). Cold. Jupiter was near the moon. |
Fri 17 Jun |
nil | Rest day. I think I should be doing something today besides working on the computer. Too late now. Maybe next week it'll be a bike ride or easy run. |
Sat 18 Jun |
23.8 | Cotter 15 mile with Cathy, Elizabeth, George, Maryann, Chris in 2:07:34 (5:22/km). Great weather! Ran hard - 7 of the kms were sub 5 minutes. Felt OK. |
Sun 19 Jun |
18 | Terry Fox Fun Run in the middle of a long CB pace run wearing the Frees. 1:45:24 (5:51/km). Cold and raining. Ran the 10k in 58:20. No injury problems. |
Week 24 | 76k - Cotter 5 minutes better than the first one. 259km last 4 weeks. |
Mon 20 Jun |
7 | Speedygeese. 6 x 637m hill circuit. About 3:30 ave. Felt terrible - no energy and weak. Disappointing as I wanted to run hard. Had to run easy. Cool, windy. |
Tue 21 Jun |
12 | Recovery from Calwell to Banks via Conder bush track with Soph, Kate, Al, Ben, Chris and Darryl. 69:41 (5:48/km). Felt much better. Finished in rain. |
Wed 22 Jun |
10.2 | From PH to Comm Park, lap of Central Basin with Cathy's group in 54:20 (5:20/km). A couple of kms at 4:59. Cool 5C. Felt OK. Petzl light worked well. |
Thu 23 Jun |
4.85 | Calwell off due to flooding from Curtin. Ran a street course from home in 24:26 (5:02/km). Hardish middle 2km of 4:51, 4:35. Both achilles a bit niggly. |
Fri 24 Jun |
nil | Was going to do something but got stuck on the computer again. Have decided to run the 10k race tomorrow as it will be less tiring than the Cotter. |
Sat 25 Jun |
13 | Race: Molonglo bike path. Runners Shop 10k. 60th in 44:55 (4:29/km). Started a tad fast. 21:31/23:19. Fastest km 4:12, slowest 4:39. Lacking race fitness. Achilles OK. |
Sun 26 Jun |
9.4 | Pennant Hills 4pm. A small group including 'The Legend' (Keith Mayhew). No Fast Kath! A great bush run down and up some good hills easy in 56:24 (6:00/km). |
Week 25 | 56k - The 10k race was hard. Don't have much speed in the legs. | |
Mon 27 Jun |
nil | After seeing my sister off (to the USA) drove to Taree. Arrived after dark. Pretty weary so decided not to run. Start of 'the rain'! |
Tue 28 Jun |
nil | Drove to Pottsville in the rain arriving about 4:30pm. A late afternoon tea with Dad and Marion. |
Wed 29 Jun |
nil | Rain, rain, and more rain! Some local flooding. Didn't feel like going out for a run as the rain was horizontal at times. Stayed in the wombat hole. |
Thu 30 Jun |
11 | 4pm. Rain finally stopped! Around the streets of Pottsville checking the drowned servo and floating outdoor furniture. 58:53 (5:21/km). Felt sick - ate late. |
Fri 1 Jul |
nil | To Coolangatta then Surfers! Checked in at 'Pacific Views'. Room 58, 21st floor. Planned to meet Chickybabe and Slow Sue for a beach walk but we got lost! |
Sat 2 Jul |
5.2 | 7.15am. Easy run with Jennifer north on The Spit bush track then to Seaworld in 31:00 (5:58/km). Great weather! Felt OK. The bush track was flooded! |
Sun 3 Jul |
21.1 | Race: Gold Coast Half Marathon. 813th in 1:41:57 (4:50/km). Ran with Pat Carroll's 'green ballon man' until 10k in 47:52. 49:00 next 10. Not great. Not easy. |
Week 26 | 37k - Gold Coast was great! Fun meeting some new CoolRunners. | |
Mon 4 Jul |
nil | Drove from Surfers to Taree. Stopped at Urunga for afternoon tea with Anne and Graham. Mal and Joy were visiting on their way up to Maroochydore. |
Tue 5 Jul |
nil | Drove from Taree to Canberra. Met Bruce at Chatswood for lunch at the good Chinese place in the food court. Tired when I arrived home about 5.30pm. |
Wed 6 Jul |
8.2 9.3 |
AM: To work on bikepath in 47:48 (5:50/km). Felt stiff and zombie-like. PM: Home on trails 55:40 (5:59/km). The flat bits good.. the rest a bit ugly. |
Thu 7 Jul |
7.5 8.8 |
AM: To work via Johnson Drive in 45:38 (6:05/km). Shorter but hilly. OK. PM: Home on bikepath in 53:30 (6:05/km). A stop at Calwell track on way. |
Fri 8 Jul |
nil | Felt very tired when I woke up so I cycled to and from work instead of running. Will need good sleep if I'm to keep up this running to work idea. |
Sat 9 Jul |
23.8 | Cotter '15'. Only Michael Freer was there. Ran in reverse (steep hills). 2:09:20 (5:26/km). Wet. Vanities thigh deep. 20cm at Cliff Rd and Padovans. Felt OK. |
Sun 10 Jul |
6.4 | 5pm - easy run on trails around Conder trying new Asics wet weather gear from the Runners Shop. 38:20 (6:00/km). Legs felt a bit ordinary and tired. |
Week 27 | 64k - Have recovered surprisingly well from the Gold Coast. | |
Mon 11 Jul |
7.4 7.2 |
AM: To work on road in 41:05 (5:33/km). Better without backpack! Good. PM: Home bikepath and trails in 41:27 (5:45/km). Weak on hills. Very tired. |
Tue 12 Jul |
6.7 10.2 |
AM: To work shortest way in 39:16 (5:51/km). A frost. Minus 3C. OK. PM: Home via Calwell track in 57:00 (5:35/km). 5th kilometre was 4:57! |
Wed 13 Jul |
7.1 10.2 |
AM: Road/bikepath in 39:35 (5:34/km). Felt amazingly good. Cold, rain. PM: Long way in 58:30 (5:44/km). Not pretty after a long day at work. |
Thu 14 Jul |
7.2 8.3 |
AM: Steps and extra bit at end (5:56/km). You can run while sleeping. PM: Via Tuggeranong Homestead C track (5:46/km). Didn't mind how slow. |
Fri 15 Jul |
nil | Rode the Apollo instead of running. Tried a different way home which should be good for running with one 'easy' hill and about 1km of dirt. |
Sat 16 Jul |
24 | Cotter '15' in 2:17:32 (5:43/km). An easy run with Chris. Slow on the uphills. Felt somewhat tired and both achilles were niggly. A cool wind blowing. |
Sun 17 Jul |
9.2 | Ran to Calwell then home the hilly way on the Theodore fire trail. 48:52 (5:18/km). Felt pretty good. Achilles were OK. Lots of snow on the Brindys! |
Week 28 | 97k - A new improved appreciation of sleep! 254km last 4 weeks. |
Mon 18 Jul |
7.2 7.2 |
AM: New way in 39:49 (5:31/km). Woeful, creaky first 2km then quickish. PM: Home same 42:17 (5:52/km) with 5kg backpack. A very tired shuffle. |
Tue 19 Jul |
7 8.3 |
AM: 38:47 (5:32/km) Uphill start 7:26km! Ice covered puddles. Minus 4 C. PM: Home via Conder trail in 46:30 (5:36/km). Achilles and heels sore. |
Wed 20 Jul |
nil | Rest day today instead of Friday to give the heels a break. Rode Apollo to and from work. Cycling is colder than running! Takes about 25 minutes. |
Thu 21 Jul |
7 8.5 |
AM: 34:37 (4:57/km!) First km 5:59. Quick for warmth, Frees. Full moon. PM: Home via Calwell track in 47:54 (5:36/km). After a long work day. |
Fri 22 Jul |
7.2 8.5 |
AM: 37:20 (5:11/km) Bad start turned into something quite good. Foggy. PM: Home via Bonython, Gordon tracks at 5:38/km. Just A to B stuff. |
Sat 23 Jul |
8.3 | Around Theodore mainly on fire trails hilly in 43:54 (5:18/km). Ran after helping at the SCT BBQ for the ACT Cross Country Championships. Felt tired. |
Sun 24 Jul |
21.2 | Steady out/back to Fadden via Gilmore and Macarthur trails in 1:56:23 (5:29/km). Felt OK except for the last 3km. Sunny but a cool breeze. Achilles OK. |
Week 29 | 90k - Feels like I'm in the second week of Le Tour. | |
Mon 25 Jul |
7 9 |
AM: 40:09 (5:43/km). Warm 11C. Felt bad, like the English Test Team. PM: Slow via Conder (5:57/km). Like a dead dog lyin' in a ditch. |
Tue 26 Jul |
8 10 |
AM: Bikepath in 42:39 (5:19/km). Headwind. That dog got up and ran. PM: Easy via Gordon 'Lake', Conder trails (5:44/km). A recovery run. |
Wed 27 Jul |
nil | I was going to 'run to school' and have a rest day Friday but felt tired so had 20 mins extra sleep and rode the Apollo. 3 degrees. A half moon lit my way. |
Thu 28 Jul |
8 10.1 |
AM: Trails first 2k slow then bikepath in 39:48 (4:58/km). Felt good! PM: Home via Murrumbidgee River trail (5:44/km). Saw a wombat hole. |
Fri 29 Jul |
nil | Both heels (esp left) and achilles sore on waking so I decided to ride the Apollo instead of running. A little worried about how they'll be in the 16k bush run. |
Sat 30 Jul |
16 | Race: Bush Capital 16k. Found it hard to get going. One big hill. Last 4km slow. Heels were OK, Brooks shoes. Finished 14th in 79:49 (4:59/km). |
Sun 31 Jul |
6.5 | An easy flat run Theodore/Calwell at 6pm after driving back from Cambewarra (5:54/km). Left hamstring a bit tight. Heels were OK. Lacking energy and tired. |
Week 30 | 75k - Bush Capital race enjoyable. Heels a worry. | |
Mon 1 Aug |
8 7.3 |
AM: Ran fairly easily in 44:52 (5:37/km). Left hamstring felt weak. PM: Home at 6:03/km. Absolutely knackered mode. Not good. Warm. |
Tue 2 Aug |
8 10.3 |
AM: Bikepath 42:46 (5:20/km). Felt like I was running in mud. Foggy. PM: Riverside 59:12 (5:45/km). Tired but a top day! T-shirt, 14C. |
Wed 3 Aug |
nil | Very tired so rode the Apollo Kosciusko to and from work. Have a sore spot on back left side of left heel. It's a bit red and inflamed. Hurts when pressed. |
Thu 4 Aug |
6.8 | AM: To work short, hilly 36:51 (5:25/km). Heel bearable. Half asleep, light rain. Was going to walk home but caught a tempting bus instead (ran to catch it). |
Fri 5 Aug |
8 | AM: Theodore track, Calwell hill then bikepath in 41:19 (5:09/km). The best I've felt this week. New Brooks Radius shoes. Used Feldene Gel on the heel. |
Sat 6 Aug |
14 | Race: CCC 8k Goorooyarroo. 48th in 37:53. FM said 8.24k, so 4:35/km. Easyish 4.1k warm-up 22:52. 1.7k after with Geoff. One 'on ramp', many 'speedbumps'. |
Sun 7 Aug |
8.3 8.3 |
AM: Easy out/back track near drain plus Tugg Homestead (5:46/km). PM: With Geoff M after Fadden Pines bike path slow, tired (6:04/km). |
Week 31 | 79k - Heel settled. Yahoo for race at Goorooyarroo! | |
Mon 8 Aug |
9.6 | Speedygeese. Just many laps easily in 55:45. Left hamstring a bit dodgy. Tired and flat. Didn't Mal once say Monday's are not meant to be easy? |
Tue 9 Aug |
7.2 7.2 |
AM: Slow early then good 37:00 (5:08/km). Flat bits were 4:40's! PM: Same course 41:40 (5:47/km). Didn't want to wait for the bus. |
Wed 10 Aug |
7.3 9.2 |
AM: Big inertia problem. Cold, wet and windy in 38:54 (5:20/km). PM: Home via Tuggeranong Homestead at 5:54/km. Snow flurries. |
Thu 11 Aug |
6 | Calwell track. 2.5k warm-up 15:16. 10x100m at an easy pace. 2.5k warm-down with Kathy 13:07! A cold wind blowing off the snow. Left hamstring felt weak. |
Fri 12 Aug |
nil | A walk (about 4k) with Bruce and Gordon down to Artarmon Park. Didn't feel that great. Had an excellent meal at the Japanese place near the station. |
Sat 13 Aug |
8.2 | Easy run with Gordon 9am through Flat Rock Creek reserve. A bit of bush bashing, steps and walking. 56:19 (6:51/km). 5k walk to Chatswood in afternoon. |
Sun 14 Aug |
14 | Race: City to Surf - 3,216th in 66:35. Slow start. 3k 14:17, 5k 24:10, 7k 35:14, 10k 48:58. Left hamstring was bothersome the whole way. A perfect day. Frees excellent! |
Week 32 | 69k - C2S... heel OK, hamstring not. 313km last 4 weeks. |
Mon 15 Aug |
nil | Rode the Apollo to work. Didn't go to Parliament House as the hamstring was still sore and I decided a rest day would be more beneficial than easy jogging. |
Tue 16 Aug |
nil | Hamstring was much improved but still not 'perfect'. Have started doing the exercises suggested by Karen and Kathy. Tired because work was very busy. |
Wed 17 Aug |
nil | Rode the Apollo. Didn't have time to try a run as I had to drive to Kath and Steve's at Belconnen for Joy's birthday party at 6.30pm. Great weather! |
Thu 18 Aug |
8 | Track Calwell. 2.5k warm-up 14:20. 3x1000m 4:20, 4:21, 4:19, full recovery. Hamstring was 'sort of' okay. Good to try some track. 2.5k warm-down 13:28. |
Fri 19 Aug |
nil | A bit of an argument with myself about whether I should do an easy run. Tired from work. Planning something long in the morning. Silly leg not too bad. |
Sat 20 Aug |
15.5 | 3pm. West Basin LBG bike path in 81:16 (5:15/km). Hamstring much improved from last Sunday. Pushing a bit but not smooth. Windy, 12C, wore a T-shirt. |
Sun 21 Aug |
10 | Masters' 7k Urambi Hills handicap as a recovery run in 41:31 (5:51/km) plus 3k very slow afterwards. Legs not working this morning. A very stilted shuffle. |
Week 33 | 33k - Hamstring improved with some days off. | |
Mon 22 Aug |
9 | Speedygeese. Hamstring less than brilliant, plus occasional clicking behind left knee. Ran easily, so that's two recovery days in a row. |
Tue 23 Aug |
12.5 | Calwell, 2.5k warm-up 13:33 with Ben, Sam, Dom. 10k alone out/back towards Rose Cottage in 51:57 (5:11/km). Hamstring OK but not on uphills. |
Wed 24 Aug |
9.5 | Apollo to and from work. PH with Chris, one lap Central Basin LBG in 53:08 (5:34/km). Easy. Hamstring OK, main problem was pain behind left knee. |
Thu 25 Aug |
2.5 | Calwell. 2.5k warm-up in 14:04. Was going to do a moderate interval session but the tendon behind my left knee was niggly so I decided against it. |
Fri 26 Aug |
nil | Struggled to get out of bed after bowling with the Masters last night. Rode the Apollo. A long day at work and tired when I got home. Sore right hip. |
Sat 27 Aug |
6.6 | Race: CCC North Lyneham 6.2k. Felt rusty. 16th in 30:11 (4:52/km). Hamstring OK, left knee OK except for the uphills. Splits 14:55/15:16. Warm. |
Sun 28 Aug |
17.3 | Planned 12k 'out/back' but out of petrol at 14k. Coasted to a stop at 17.3k (5:39/km). The great Murrumbidgee River track. A bit sandy in places. Warm. |
Week 34 | 57k - Not running well. I've fallen in a wombat hole. | |
Mon 29 Aug |
8.5 | Speedygeese. 23mins on lower trail. Diagonal 'flagpole' sprints on grass. My 'left knee tendon problem' is restricting speed. Lap warm-down. |
Tue 30 Aug |
2.5 | Calwell. Warm-up easy in 14:20. Decided not to run. Karen wasn't there (a meeting). I was tired, suffering a bit from hayfever. Rode Apollo to/from school. |
Wed 31 Aug |
nil | Had a late day at work. After arriving home I felt too tired to run. One good thing is that my 'left knee tendon problem' is feeling improved today. |
Thu 1 Sep |
5 | Calwell. 2.5k warm-up 15:07. Drills - 'push off' forwards/backwards cones with Karen and Siobhan. 2.5k warm-down in 12:45! with Kathy and Anne. |
Fri 2 Sep |
7 | 'Ran to school' in 35:47 (5:06/km). Glad I did as I was buggered after work and have Mal's b'day party tonight. Left hammy/knee thing on uphills. |
Sat 3 Sep |
nil | Didn't get up early enough to run in the morning. Afternoon helping with SCT teams at the Yarralumla Relays. Both our men and women's teams won! |
Sun 4 Sep |
23 | 1.30pm. Down to the Murrumbidgee River track, back via bike paths, Tuggeranong Homestead in 2:11:02 (5:41/km). Felt better than last Sunday! |
Week 35 | 46k - A bit slack for mileage. Silly leg still a problem. | |
Mon 5 Sep |
16 | 7k home from work in 45:20 (6:29/km). A bad run, legs tight. 5.30pm 9k at Parly House easy - stride now slightly longer than one foot. 54:18. |
Tue 6 Sep |
7 | Track, Calwell. 2.5k in 14:28. Barefoot 5x400m: 97.7, 97.6, 93.8, 92.6, 90.9. Leg OK, a bit out of breath. 2.5k with Kathy, Marlene in 14:25. Mild, still. |
Wed 7 Sep |
nil | Rode the Kosciusko to and from school. A perfect day for the ride home. Plenty of ducks on 'Lake Isabella'. Saw 2 roos. Legs felt pretty good. |
Thu 8 Sep |
5 | Calwell. Just warm-up 13:55 and warm-down 14:33. Started some strides but top of right foot was sore. It felt fine during the warm-down! Legs good. |
Fri 9 Sep |
nil | Was feeling tired after work (up too late last night watching the cricket), so decided not to run. Off to Sydney via Mittagong in the morning! |
Sat 10 Sep |
nil | After checking in at 'The Vibe', Milsons Point, went for a huge long leisurely walk with Luckylegs down to the Harbour. A bit too much I think. |
Sun 11 Sep |
21.1 | Race: Blackmores Sydney Half Marathon. Official 1:50:52 (5:15/km). Slow start, neg split. Felt good in middle stages. Mild, some rain. Leg no problem. |
Week 36 | 49k - A brilliant weekend - all good! 185km last 4 weeks. |
Mon 12 Sept |
nil | Feeling like a really, really, REALLY old man this morning! Both legs stiff, top of right foot sore. Started writing my Blackmores Half story. |
Tue 13 Sept |
7 | Track, Calwell. 2.5k in 15:32. 10x200m very easy behind Karen and Sam (56.1 ave). 2.5k in 14:47. Legs still quite tight. Foot not bad. Cold, windy. |
Wed 14 Sept |
nil | Rode Kosciusko to work. Legs improved. Was to do club work instead of running but fell asleep on the couch! Chip time for the half.. 1:47:37 (5:06/km). |
Thu 15 Sept |
7.1 | Track, Calwell. 2.5k in 14:28. Frees. 7x300m averaging 67.8 - Left knee tendon thing restricting my speed. Out of breath. 2.5k in 14:52. Cool, windy. |
Fri 16 Sept |
nil | Just didn't feel like running this afternoon. How slack is that?! All the niggles feel OK walking around. Might do a little run in the morning. Cool. |
Sat 17 Sept |
nil | Sore back after packing Canberra Times finisher bags for 3.5 hours. Walked 2 miles with Mike in the afternoon measuring the SCT Golden Mile course. |
Sun 18 Sept |
11 | Race: Canberra Times 10k Fun Run. 44:03 (4:24/km). Good conditions. Frees. Lacking speedwork this year. 5k splits 22:22/21:41. Mild, sunny. Felt good. |
Week 37 | 25k - Not running as well as I was this time last year. | |
Mon 19 Sept |
9.5 | Speedygeese. A long warm-up, then steady running around the square, striding out a little at times. 60:02. Legs felt OK. Knee good. |
Tue 20 Sept |
2.5 | Calwell track. 2.5k warm-up 14:42. When I tried fast running the left knee problem came back. Decided not to do anything. Slight hamstring tightness. |
Wed 21 Sept |
nil | Had a minor bike accident where I put my foot down awkwardly and jarred my left leg. Quite sore high on left shin below the knee later in the day. |
Thu 22 Sept |
6.8 | Track, Calwell. 2.5k 15:06. DS Trainers. 6x300m with Sam & Karen 69.9 66.1 64.8 64.4 61.6 62.7. Once up to speed the knee was OK. 2.5k 15:25. |
Fri 23 Sept |
11 | Recovery run on Theodore tracks then up Cooma highway and back on dirt in 62:52 (5:42/km). Short stride to stop left knee tendon problem. Warm! |
Sat 24 Sept |
nil | Slept in so missed the Cotter. In any case, the left knee was quite stiff so I thought I'd give it the day off. A great victory by South Melbourne! |
Sun 25 Sept |
18 | Masters' Handicap then to Mt Stromlo to make it a long run, 1:42:26 (5:41/km). Knee and leg OK, achilles a tad sore. Just felt out of shape and sluggish. |
Week 38 | 48k - Track session & Sunday good. Out of shape! | |
Mon 26 Sept |
nil | Rain and thunderstorms. Didn't go to PH as I had emails to write and time got away. Leg and knee feeling fine. An easy run would have been good. |
Tue 27 Sept |
8 | Track, Calwell. 2.5k with Ben 13:16. 3x1000m barefoot 4:33, 4:20, 4:16. The knee kept stride short. Sore left shin. 2.5k warm-down 14:02. Mild. |
Wed 28 Sept |
nil | Had a late day at work and was too tired to run by the time I got home. My left shin was sore during the day which is a bit of a worry. |
Thu 29 Sept |
6.4 | Track, Calwell. 2.5k warm-up 14:59. 6x200m easy in 60 + 200m in 43. Shin, leg and knee not too bad. 2.5k warm-down 14:31. Cold and windy. |
Fri 30 Sept |
nil | Late day at work - too tired to run. I've been thinking that I shouldn't run if I've worked for more than 10 hours (unless it's a short, slow run). |
Sat 1 Oct |
19.2 | 8am Cotter to Trevor's Corner, back with Steve Appleby in 1:57:06 (6:06/km). Also, Elizabeth, Chris and George. Felt OK. Mild. Vanities was 0.6m and cold! |
Sun 2 Oct |
5.5 | Recovery run on Conder bush tracks. Rough and slow first few kilometres - gradually felt better. 33:12 (6:01/km). Warm - great weather! |
Week 39 | 39k - Good run at the Cotter. Need more 1k sessions. | |
Mon 3 Oct |
10.1 | Sri Chinmoy 10k. Fairly solid first 5k chasing FD, PH and AR then steady running. 52:47 (5:14/km). A warm stunning morning. No injury problems. |
Tue 4 Oct |
6.5 | Track, Calwell. 2.5k warm-up 15:20. 5x300m with Karen 74.9 74.4 72.4 72.1 69.2. Tired. Left knee tendon niggly. 2.5k warm-down 14:45. Mild. |
Wed 5 Oct |
11 | From PH to Floriade then a lap of Central Basin with Cathy's group. Included a couple of quick kilometres. 58:52 (5:21/km). Left knee still niggly. |
Thu 6 Oct |
7.5 | Track, Calwell. 2.5k in 14:56. 5x500m with Karen 2:05 2:01 1:58 1:57 1:54. Frees. 4 mins recov. Knee not hurting! Mild. 2.5k warm-down 14:55. |
Fri 7 Oct |
nil | A rest day! Running at the Cotter in the morning. Would have done something short but felt too tired after a long day at work. |
Sat 8 Oct |
22.6 | 8am. Cotter to Trevor's corner with Steve, back via the 21 mile loop. 2:17:25 (6:04/km). Felt OK. Windy, cool. Vanities Crossing down a bit. |
Sun 9 Oct |
12 | Recovery run to the Tuggeranong Railway Station. Very cool wind blowing. Both hamstrings tight at the start but improved during. 70:40 (5:53/km). |
Week 40 | 69k - Best thing was my knee on Thursday! 181km last 4 weeks. |
Mon 10 Oct |
nil | Didn't have time to run after work. Jim's birthday dinner at 6.30pm - Sue's Kitchen at Page. |
Tue 11 Oct |
8 | Track, Calwell. 2.5k in 14:52. Tired from a long day, so 2x1500m 'steady' 6:51.3, 6:36.8. 6 mins recovery. Frees. 2.5k warm-down with Kathy 13:20. |
Wed 12 Oct |
11.5 | From PH with Chris, joined Cathy's group for a run around Central Basin. 62:29 (5:26/km). Didn't feel smooth. Both heels a bit sore. Windy. |
Thu 13 Oct |
6 | Track, Calwell. 2.5k in 14:21. 8x hills. Tried a 200 but terrible. 2.5k warm-down 15:27. A bad idea to try a hard session. Much too tired. |
Fri 14 Oct |
nil | Too tired after a long day at work. |
Sat 15 Oct |
16 | Cotter. Started at dirt. To Jellylegs with Graeme, Stuart then back a bit harder with Chris including Mt Macdonald. Saw brown snake, wombat. |
Sun 16 Oct |
nil | Flew to Melbourne after yesterday's run. Drove to Phillip Island to watch the MotoGP with Mal, Jim, Adam and his friend Jessica. Good weather! |
Week 41 | 41k - A very slack week for kilometres. Need to do more! | |
Mon 17 Oct |
8.5 | Speedygeese. Long warm-up. Using the (long) grass down the front, ran 12x150m following Colin. Moderate pace. Normal warm-down. |
Tue 18 Oct |
8.8 | Track, Calwell. 2.5k warm-up 13:57. Ran 8x 475m hill circuit fairly hard (5:14/km average pace). 2.5k warm-down 15:13. Windy, cool. Felt OK. |
Wed 19 Oct |
nil | Felt too tired after a long day at work. Running my first track race for a while at the Masters tomorrow. |
Thu 20 Oct |
5.8 | Race: 3000m - 13th in 12:32.59. Frees. Not enough warm-up. Not easy! Splits 4:07, 4:13, 4:12. Not fit. Mild and still. Track wet. 1k walk in 5:06. |
Fri 21 Oct |
nil | Did not run. Should have. |
Sat 22 Oct |
15.6 | From home to NSW (other side of Cooma Railway). Some harder running at times. Tired in the last few kms. 87:18 (5:35/km). Quite hilly. Warm. |
Sun 23 Oct |
16 | 9.45am. Out/back 8k on Brindy Classic course with Karen. 1:51:24 (6:57/km). Easy pace. Warm. Felt okay except for sore big toes. Emma amazing! |
Week 42 | 55k - Not very fit. 12-something for a 3k track race! | |
Mon 24 Oct |
7 | PH underground carpark (353m lap). 8 lap warm-up. 8 laps fast uphill. 4 lap warm-down. Geoff, Colin, Trevor, Ken, Dale, Michael and Margaret. Storms. |
Tue 25 Oct |
8.3 | Track, Calwell. 2.5k in 14:33. 11 x 300m ave 71.2 with 1:30 walk recovery. First few were slow. Sluggish. 2.5k in 14:19. Wet grass and a rainbow. |
Wed 26 Oct |
13.5 | From PH, then with Cathy's group around Central Basin, ran the long way back. 72:25 (5:22/km). Good middle, bad ends. Wet ground and humid. Pollen. |
Thu 27 Oct |
6.5 | 2.5k warm-up Calwell in 15:14. 4k at Masters including 2 with Aki. Legs still very stiff so I decided not to race. Cleared 1.30m in the high jump which was OK. |
Fri 28 Oct |
nil | Had a late day at work. Also, needed to get ready for Kathy's birthday. She has a huge number of candles and needs help to blow them all out. |
Sat 29 Oct |
16.7 | Cotter to top of hill after Vanities. Ran with Chris (not fit) and Elizabeth (very fit), some waiting for Chris. 1:39:12 (5:56/km), OK. Warm. River deeper. |
Sun 30 Oct |
14.5 | Masters' handicap Blewitt's Cows 7.1k in 41:09 (5:47/km). Legs creaky from yesterday's run. Then 7.4k Mt Stromlo with walks in 50:40 (6:50/km). Wet. |
Week 43 | 66k - Not happy I missed racing on Thursday night. | |
Mon 31 Oct |
9.5 | Geoff's Parly House. A slow lap beforehand. About 6x538 metre loop including sprint lap of grass field. 60:50. Legs felt tired and sore. Very humid. |
Tue 1 Nov |
8.7 | Track, Calwell. 2.5k warm-up with Kathy in 12:56! Another with Karen 15:47. 6x200m with Karen 51.2 47.1 46.3 45.5 46.1 43.8. 2.5k 15:26. Wet, humid. |
Wed 2 Nov |
10 | With Chris from PH to Cathy's group then lap of Central Basin. 5:35/km pace for CB, to/back slower. Felt OK, easier than last week. warm, humid. |
Thu 3 Nov |
7.9 | Race: 3000m - 14th in 12:21.06. Frees. Felt good. Beat Jim! Splits: 4:03 4:11 4:07. Calwell warm-up in 15:42. Also, 2k walk in 11:12. Humid, track wet. |
Fri 4 Nov |
nil | I really did think about running today. In the end I thought a rest day would help as I've entered the Two Peaks 26k in the morning. 6.30am start! :( |
Sat 5 Nov |
26 | Race: Mt Majura Vineyard Two Peaks 26k. Finished 36th in 2:41:00 (6:11/km). Walked most of the two speedbumps. First 20k good. Felt OK. Humid. |
Sun 6 Nov |
10 | Flat to Isabella Plains via drain 62:06 (6:13/km). Almost turned back after 1k as stride length was about 1 foot such was the tightness in my legs! |
Week 44 | 72k - 3000m promising. Better miles. 234km last 4 weeks. |
Mon 7 Nov |
4.9 | Half way through PH training my left calf did something. Like a bad cramp high up. Sore when walking back to the car. Have iced it. A bit worried. |
Tue 8 Nov |
nil | Calf much improved. Decided not to run as being healthy for the slow 6 foot is a priority. One short 50m jog (in jeans) on the grass at Calwell. |
Wed 9 Nov |
7.4 | From PH, joining Cathy's group, lap Central Basin, short way back. 43:52 (5:56/km). Calf thankfully, not a problem! Very warm at 28 degrees. |
Thu 10 Nov |
3 | Race: 3000m Walk. Pleased with 17:07. Splits 5:40 5:46 5:41. Decided not to test calf with any running. High Jump 1.25m off a short run-up. |
Fri 11 Nov |
nil | After spending two hours mowing the grass I decided I'd had enough exercise. Don't want to be too tired before tomorrow's long run. |
Sat 12 Nov |
23.9 | Cotter '15' with Steve, Elizabeth in 2:16:08 (5:41/km). Good pace. Hills fine but tired last 3k. Enjoyed run - no injury problems. Vanities 0.7m deep. |
Sun 13 Nov |
nil | Legs a bit sore from yesterday so I decided to have a rest day. Only exercise was washing the car. |
Week 45 | 39k - Good race walk. Enjoyable Cotter run! Low miles. | |
Mon 14 Nov |
6.2 | Speedygeese. Same circuits as 31/10. Tried to stay with Trev & Ken but 30m or so behind on each rep. 3x538m/ 3x622m. Ave pace 4:37/km. Good. |
Tue 15 Nov |
7.1 | Track, Calwell. 2.5k with Kathy 13:19. 7x300m (3min ave walk recov) - 66.7 69.1 64.2 65.8 67.7 64.3 65.1. Good as very windy! Cool. 2.5k 14:14. |
Wed 16 Nov |
12.2 | A Bad Run! From PH around Central Basin including half Mt Ainslie with Chris in 76:22 (6:16/km). Legs not working. A slow shuffle the whole way! |
Thu 17 Nov |
8 | Race: 3000m Walk. Very happy with 16:33! Splits: 5:28 5:29 5:36. Good race with Anne and Lachlan. 1.30m High Jump. 4k warm-up at Calwell earlier. |
Fri 18 Nov |
nil | A rest day prior to the Cotter 15. Feeling fairly good physically. Injuries have settled. I think walking rather than running yesterday helped. |
Sat 19 Nov |
24.3 | Cotter with Steve, Elizabeth in 2:41:02 (6:37/km). Refreshing swim in Vanities. Decided to walk home from there as practise for next week. Warm. |
Sun 20 Nov |
nil | Didn't have time to run. Drove to and from Cambewarra for Dad's 80th birthday party. Arrived home late and tired. |
Week 46 | 58k - Some good (2nd fastest 3k walk), some bad (Weds). | |
Mon 21 Nov |
7.5 | Speedygeese. Included 4x700m hill loop but ran the whole session at 'steady' pace. Not pushing at all. Included sit-ups, push-ups and chin-ups. OK. |
Tue 22 Nov |
9.9 | Calwell. 2.5k warm-up with Sophie, Em in 13:07. After training ran to railway through Melrose Pines easy in 41:48 (5:39/km). OK. Warm then cooler. |
Wed 23 Nov |
13.3 | From PH with Chris, then lap Central Basin with Cathy's group (5:11/km) back via Yacht Club. 71:30 (5:23/km). Felt good at times. Cool and windy. |
Thu 24 Nov |
3.6 | Calwell. Ran a longer warm-up with some of the kids and Kathy on the Theodore trail. Easy. Legs a bit tired from yesterday. Very cool and windy! |
Fri 25 Nov |
nil | Drove to Katoomba. |
Sat 26 Nov |
45 | The Six Foot Track - Slower Version. Our running time was 8hrs 13mins. Total time 11 hours 4 minutes. A very memorable day! The details are here. |
Sun 27 Nov |
nil | Peter keen but best not to run after eating too much bacon and eggs for breaky. Also raining and didn't want to fall asleep on the drive home. |
Week 47 | 79k - The SFTSV was a very special weekend. Brilliant! | |
Mon 28 Nov |
7 | Geoff's Parly House. After warm-up, 8x hill loop east side. Ran very easily. Still some fatigue but no specific sore spots. Blister OK. 42:55. Light rain. |
Tue 29 Nov |
nil | Decided on another rest day. Only four of us at Calwell (Mike, Ben, Courtney). Many of the group competing at the Pacific School Games. Cool, breezy. |
Wed 30 Nov |
nil | Chris was unable to run so I continued writing about what happened during the 'Six Foot Track - Slower Version'. |
Thu 1 Dec |
3 | Race: 7-lap 'Spiral Handicap'. Race-walked it. Bad fade in the last 3 laps. 2,957 metres in 17:39 (5:58/km). High Jump in 1.30m again! |
Fri 2 Dec |
nil | Planned a late easy run but a nasty storm arrived so I stayed indoors. |
Sat 3 Dec |
24.3 | Cotter '15' including summit Mt McDonald in 2:28:54 (6:08/km). Slowed badly 2nd half! Weary, sore right hamstring. Some good Six Foot tips from Carol. |
Sun 4 Dec |
nil | Yesterday's run was pretty draining. Thought about going to high jump training with John at the AIS but couldn't spare the time. In two weeks maybe. |
Week 48 | 34k - Recovery week. Missing the track. 210km last 4 weeks. |
Mon 5 Dec |
7.8 | Geoff's Parly House. Warm-up, 8 x 412m east hill loop off 3 minutes. Ran middle 4 fairly hard. Felt much better than last week! 46:45. Warmer at last. |
Tue 6 Dec |
12.2 | From Calwell track to old Tuggeranong Railway Station platform. 71:22 (5:51/km). Caught in brief storm. Legs feeling yesterday's hard session. |
Wed 7 Dec |
10.5 | PH to swimming pool bridge then a lap of Central Basin and back in 58:16 (5:33/km). Steady pace, could have run faster. Tomorrow maybe? Hot. |
Thu 8 Dec |
3.5 | Race: 2000m Walk in 10:50. Handicap start. Good race with Ann and Robin. Had planned to just run the 1500m but legs way too stiff in warm-up. |
Fri 9 Dec |
nil | Pretty tired from work. It would've required a major inertia shift to get out the door... also, I know Steve has a long, nasty run planned for tomorrow. |
Sat 10 Dec |
28.2 | Cotter: Mt McDonald, then '15' to Pierce's River (good), then New Pipeline Rd (bad). Walked last 7k. 3:13:46 (6:52/km). Big headwind on Bullocks. |
Sun 11 Dec |
6.1 | 7pm. Steady run both sides of 'Melrose River' crossing at Calwell Shop's bridge in 32:34 (5:20/km). Slow, stiff first half, okay second half. |
Week 49 | 68k - Not happy to miss the 1500m race! Long run half OK. | |
Mon 12 Dec |
8 | Speedygeese. 6 x 670m west hill loop in about 3:40 (5:28/km) off 5 mins. Ran easily. Felt okay at first then tired. Long working day? Saturday? Humid. |
Tue 13 Dec |
nil | Helping to organise SCT's teams for the Parliament House Relays. We won! I was considering running 10k or so afterwards but it was getting late. |
Wed 14 Dec |
nil | A very late working day. Tired!! Yes... two exclamation marks! |
Thu 15 Dec |
4 | Race: 8-lap 'Spiral Handicap' (race-walked) 3,410m in 19:41 (5:46/km). OK but felt bloody terrible during warm-up run - exhausted! HJ in 1.25m :( |
Fri 16 Dec |
5.8 | 'Steps run' (up). A run that I used to call 6km. Bad first half, reasonable second half - 34:06 (5:53/km). Still feeling pretty tired. Legs OK though. |
Sat 17 Dec |
nil | Slept for 10 hours - the best training I've had for weeks. Watched some runners at ACT Interclub in the afternoon and raked the long jump pit. |
Sun 18 Dec |
18.6 | Race: 6.30am! Tour de Mountain in 1:59:37 (6:26/km). Slow start. OK first 2 hills. Last 7km was like a BAD movie (Gosford Park) played in slow motion. |
Week 50 | 36km - Except for the PH Relays, a week best forgotten. | |
Mon 19 Dec |
nil | Did not run. Working too late :( |
Tue 20 Dec |
1.6 | Ran the short warm-up around the ovals at Calwell with Al and Ben. Didn't do any other running. Just helped out and chatted to Mike. |
Wed 21 Dec |
12.6 | With Chris from PH to Comm Park, War Memorial then Kings Ave Bridge in 71:20 (5:40/km). Steady run, breathing and legs felt OK. No injuries. HOT! |
Thu 22 Dec |
2 | Race: 1 mile walk, 2nd in 8:40 (5:23/km). Javelin in 18.13m. High Jump in 1.35m! Equal with Jenny. Better technique. Used Frees (OK this time). |
Fri 23 Dec |
nil | A bit of a get-together after work. Once home, fell asleep on the couch. Must have been tired! |
Sat 24 Dec |
nil | Drove to Wagga. Christmas Eve. Didn't run. |
Sun 25 Dec |
10 | To the Boat Club then around the Lake Albert track and back to Kooringal Rd in 51.06 (5.06/km). First 3k was slow, than ran quite well and freely. |
Week 51 | 26k - Darren Clarke would run more kilometres per week! | |
Mon 26 Dec |
11.5 | From Mum's to Red Hill Rd, ridge of Willans Hill, Railway Pde then back via Rocky Hill in 67.01 (5.50/km). Hilly and hot! Feeling yesterday's run. |
Tue 27 Dec |
4.1 | Calwell. Short warm-up with Stu Mac and Siobhan. Hot! After training ran 2.5k warm-down with Stu in 13:33 (5:25/km). Dinner later with Stu and Jim. |
Wed 28 Dec |
14 | Still hot at 7.15pm! Via Cooma Railway to Melrose Valley Farm, back in 79:16 (5:39/km). Tried to generate reasonable tempo but felt like I was plodding. |
Thu 29 Dec |
3 | Track, Calwell. Short warm-up with Andrea. 5x200m in 46.8, 44.1, 44.3, 43.2, 43.1. 200m walk recov in 2:30. Felt uncoordinated and slow. Warm, windy. |
Fri 30 Dec |
5 | 7.37pm, still hot. Slow start then stretched out on the trail near 'Melrose River' for 5km in 25:41 (5:07/km). Not easy, felt OK. Walked briskly 4km home. |
Sat 31 Dec |
21.5 | Molonglo Reach with Steve's group + special guest Stu Mac! To summit Mt Majura via Trent's hill, back via zig-zag + War Memorial. 2:14:55 (6:17/km). HOT! |
Sun 1 Jan |
7.2 | Didn't want 'nil'. A very rare experience of running in Canberra with 31C heat at 9pm! Theodore fire trail in 40:16 (5:36/km). Hilly. Form OK on flat parts. |
Week 52 | 66k - Enjoyed the runs with Stu Mac. 196km last 4 weeks. |
Goals: 1500m - didn't race one so a total failure there. 3000m - best of 12:21.06 (over by 1:22). 5000m - best of 21:03 (over by 1:55). 10,000m - best of 44:53.45 (over by 3:55). High Jump - best of 1.35m (under by 15cm). Basically I selected goals that were too hard and didn't compete enough on the track during the year. 10k road - best of 44:03 (over by 4:05). Half Marathon - best of 1:41:57 (over by 10:57). Six Foot Track - 6:18:10 (over by 18:11). Run 4000km - ran 3,048km (under by 952km). Races: Had a very light racing year. The most memorable ones... Gold Coast Half Marathon 1:41:57, Blackmores Sydney Half 1:50:52, Canberra Marathon 681st in 4:37:39. City to Surf 3,210th in 66:35, Canberra Times 10k 44:03, Six Foot Track 417th in 6:18:09, 3000m track in 12:21.06, 3000m track walk in 16:33. Numbers: Ran 3,048 kilometres, an average of 58.6km per week. Biggest month was February at 356km. Biggest week was the 6th at 107km. There were 106 days when I didn't run! That's over 3 months of missed training! Raced 25 times, 10 on the track and 15 'others' This page came in at 120kb which is a bit fat. In 2005 this page was viewed at least 2,212 times. Other words: Although I had a disappointing racing year, in other ways it was a brilliant year! It's been very rewarding trying to help Chickybabe to 'run out of sight on a dark night'. The 'Team Moore' sessions on Monday nights are always 'fun' and social occassions. Helping Mike with his coaching of the Calwell group has been very satisfying. I've also enjoyed helping out one or two other runners with coaching advice. I've tried to make a useful contribution to the discussions on CoolRunning Australia. My 2006 diary is here. Bring it on! |