How Ewen runs ... my running diary for 1983

Ewen's Running Diary - 1983

This page is my running diary from 1983, the year I turned 26. I was running very low mileage while gradually improving in my races. I was happy to run through the year uninjured. There were 205 days when I didn't run! I ran 1,099 km - an average of just over 20 km per week.

My best results during 1983 were: 1500m - 5:02.0, 3000m - 11:12.9, 5000m - 19:35.8, 10000m - 42:13.5, 8k road - 35:09, 9.6k road - 38:14, Half Marathon - 94:43, 12k Cross Country - 50:44, City to Surf 14k - 58:49.

Links to all my online diaries: 1981, 1982, 1983, 1984, 1985, 1986, 1987, 1988, 1989, 1990, 1991, 1992, 1993, 1994, 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018, 2019, 2020, 2021, 2022

Date	Kms	Comments
Mon 27 Dec	nil	Rest day.
Tue 28 Dec	2	Wagga - Time trial over my 1500m course in Kooringal (a down/flat course starting in Lake Albert Rd, turning left into Kooringal Rd, so a good one for fast times). Ran 5:23 (3:35/km), a good run in calm but humid conditions. Nice to end 1982/start 1983 with a good run.
Wed 29 Dec	nil	Rest day.
Thu 30 Dec	10	Started at 4:12/km pace but couldn't hold it. Ran 43:30 (4:21/km). Humid.
Fri 31 Dec	2	Another time trial over the 1500m Kooringal Rd course in 5:08. Cool. Morning resting heart rate was 58.
Sat 1 Jan	nil	Rest day.
Sun 2 Jan	10	Fast 10k in 41:59 (4:12/km) with 5k splits of 20:20 and 21:39. Overcast and light rain.
Week 01	24k - Good 1500m and 10k runs this week. Weight 73.0kg.
Mon 3 Jan	7	The 7k course in 31:30 (4:30/km). Cool
Tue 4 Jan	nil	Rest day.
Wed 5 Jan	2	Canberra (Mawson) - 1500m time trial in 5:37 (3:45/km). Headwind and warm.
Thu 6 Jan	7	Mawson - 7k course in 33:29 (4:47/km). Hard run. Hot.
Fri 7 Jan	7	9.00pm. Mawson - 7k course in 29:52 (4:16/km). Started fast. Cool.
Sat 8 Jan	nil	Rest day.
Sun 9 Jan	nil	Rest day.
Week 02	23k - Will try running 5 times a week. Weight 73.0kg.
Mon 10 Jan	3	Time trial 3000m in 12:12 (4:04/km). Tailwind for the last km.
Tue 11 Jan	7	Mawson 7k course in 34:10 (4:53/km). Have a cold. Felt sick.
Wed 12 Jan	2	A new 1500m time trial course in 5:51 (3:54/km).
Thu 13 Jan	10	Mawson 10k course in 44:50 (4:29/km). Cooler conditions.
Fri 14 Jan	nil	Rest day.
Sat 15 Jan	nil	Rest day.
Sun 16 Jan	nil	Rest day.
Week 03	22k - Good 3k time trial. Weight 73.0kg.
Mon 17 Jan	7	Easy 7k in 34:39 (4:57/km). Hot.
Tue 18 Jan	2	Mawson 1500m time trial course in 6:05 (4:03/km). Hard run, felt sick.
Wed 19 Jan	5	Fast run on the 5k course in 20:40 (4:08/km). Good run. Warm.
Thu 20 Jan	3	Mawson 3000m course in 12:15 (4:05/km). Steady with the last km in 3:55.
Fri 21 Jan	10	Mawson 10k in 46:50 (4:41/km) in the new Nikes. Felt OK.
Sat 22 Jan	nil	Rest day.
Sun 23 Jan	nil	Rest day.
Week 04	27k - OK 3k time trial run. Weight 73.0kg. 96km last 4 weeks.

Date	Kms	Comments
Mon 24 Jan	2	The 1500m time trial course in 5:27 (3:38/km), a PB for this course. Best time on the old (faster course) was 5:05. My mile speed is improving and I'd like to run under 5 minutes in a 1500m race (3:20/km pace).
Tue 25 Jan	10	Mawson 10k course in 46:30 (4:39/km). Warm. The last few kms were hard.
Wed 26 Jan	5	Mawson 5k course in 20:20 (4:04/km), a course PB on Australia Day!
Thu 27 Jan	3	Time trial over 3000m in 11:57 (3:59/km). Good run. Cool and windy.
Fri 28 Jan	7	Mawson 7k course in 31:30 (4:30/km). Cool again.
Sat 29 Jan	nil	Rest day.
Sun 30 Jan	nil	Rest day.
Week 05	27k - Good 5k time trial! Weight 73.0kg.
Mon 31 Jan	5	Mawson 5k course in 22:09 (4:26/km). Hot. Hard run.
Tue 1 Feb	2	Ran the 1500m time trial course in 5:50 (3:54/km). Hot again.
Wed 2 Feb	7	Mawson 7k course in 31:43 (4:32/km). Mild. Morning resting heart rate was 60.
Thu 3 Feb	10	The 10k course in 48:20 (4:50/km). Tired. From work or yesterday's run?
Fri 4 Feb	nil	Rest day.
Sat 5 Feb	nil	Rest day.
Sun 6 Feb	nil	Rest day.
Week 06	24k - Missed a couple of runs. Not great. Weight 74.0kg.
Mon 7 Feb	3	The 3000m course in 12:15 (4:05/km). Hot again.
Tue 8 Feb	5	Mawson 5k course in 22:45 (4:33/km). Very hot!
Wed 9 Feb	7	Mawson 7k course in 32:40 (4:40/km). Very hot and left knee niggly.
Thu 10 Feb	10	Mawson 10k course in 47:49 (4:47/km). Warm. Knee was OK today.
Fri 11 Feb	nil	Rest day.
Sat 12 Feb	nil	Rest day.
Sun 13 Feb	nil	Rest day.
Week 07	25k - Hot weather not great for running. Weight 74.0kg.
Mon 14 Feb	3	The 3000m course in 12:24 (4:08/km). Hot again. Ran the course in the reverse direction.
Tue 15 Feb	2	The 1500m time trial course in 5:34 (3:43/km). Hot.
Wed 16 Feb	5	Mawson 5k course in 22:00 (4:24/km). That was hard. Very hot!
Thu 17 Feb	7	Mawson 7k course in 30:06 (4:18/km). Enjoyed a cool change today.
Fri 18 Feb	10	Mawson 10k course in 45:30 (4:33/km). Still cool! Started a bit too fast and faded.
Sat 19 Feb	nil	Rest day.
Sun 20 Feb	nil	Rest day.
Week 08	27k - Ran 5 days this week. Weight 72.0kg. 103km last 4 weeks.

Date	Kms	Comments
Mon 21 Feb	3	The 3000m course in 11:36 (3:52/km). Course PB. Cool.
Tue 22 Feb	2	The 1500m time trial course in 5:27 (3:38/km). Cool. Left knee a little niggly. Looking forward to racing in cooler conditions with the ACT Cross Country Club over the winter season and then some racing on the track after that.
Wed 23 Feb	5	Mawson 5k course in 20:30 (4:06/km). Humid.
Thu 24 Feb	7	Mawson 7k course in 31:23 (4:29/km). Humid again. Left knee was fine on today's run.
Fri 25 Feb	3	The 3000m course in 12:24 (4:08/km). Stomach upset during this run.
Sat 26 Feb	nil	Rest day.
Sun 27 Feb	nil	Rest day.
Week 09	20k - 5 days but should run more each day. Weight 72.0kg.
Mon 28 Feb	10	Mawson 10k course in 43:40 (4:22/km). Ran at 8pm, still very warm. Passed 5k in 21:20.
Tue 1 Mar	2	The 1500m time trial course in 5:25 (3:37/km). Warm. Not as fast as I was hoping for.
Wed 2 Mar	nil	Rest day.
Thu 3 Mar	5	The 5k course in 22:05 (4:25/km). Hot. Sore hamstrings from soccer training yesterday.
Fri 4 Mar	3	The 3000m course in 12:27 (4:09/km). Hot again. Hamstrings still sore.
Sat 5 Mar	nil	Rest day.
Sun 6 Mar	nil	Rest day.
Week 10	20k - Ouch, sore hamstrings. Weight 72.0kg.
Mon 7 Mar	10	Mawson 10k course in 49:02 (4:54/km). Very hot. Felt sick the last 3k.
Tue 8 Mar	7	The 7k course in 33:03 (4:43/km). Hot. Sore legs. Resting morning heart rate 60.
Wed 9 Mar	2	The 1500m time trial in 5:27 (3:38/km). Cooler. Sore throat.
Thu 10 Mar	nil	Rest day.
Fri 11 Mar	nil	Rest day.
Sat 12 Mar	nil	Rest day.
Sun 13 Mar	9	9.00am. Race: The Civic Permanent Marymead 2 Bridges 8k Fun Run - 35:09 (4:24/km). Course goes over Kings Avenue and Commonwealth Avenue bridges. Faded in the second half. Not great.
Week 11	28k - Rusty at racing. So many fast runners! Weight 72.0kg.
Mon 14 Mar	nil	Rest day.
Tue 15 Mar	nil	Rest day.
Wed 16 Mar	4	New course in Kambah, 3.85k in 16:41 (4:20/km). Very cool evening.
Thu 17 Mar	9.1	Another new course in 42:53 (4:43/km). Cool.
Fri 18 Mar	2	A 1500m time trial in 5:55 (3:56/km). Cool.
Sat 19 Mar	nil	Rest day.
Sun 20 Mar	nil	Rest day.
Week 12	15k - Not nearly enough running. Weight 72.0kg. 83km last 4 weeks.

Date	Kms	Comments
Mon 21 Mar	nil	Rest day.
Tue 22 Mar	5.5	Another new Kambah course in 26:04 (4:44/km). Cool and rain. Most of my daily running during the week in 1983 is on bikepaths, footpaths and roads. Usually after 6pm in the evening. Very little running on trails. Most runs are at a 'good effort', no interval training or long runs.
Wed 23 Mar	7.9	Kambah 7.9k course in 34:34 (4:23/km). Cold.
Thu 24 Mar	4	Kambah 3.85k course in 15:45 (4:05/km).
Fri 25 Mar	5.5	Kambah 5.5k course in 25:05 (4:34/km).
Sat 26 Mar	nil	Rest day.
Sun 27 Mar	10	9.00am. Race: 4th Annual City of Queanbeyan 8.5k Fun Run - 37:33 (4:25/km). Good fun, fast course.
Week 13	33k - Getting used to new running locations. Weight 72.0kg.
Mon 28 Mar	11	8.00am. Race: Sri Chinmoy 10k Fun Run - 38th in 42:35 (4:15/km). Undulating bikepath out/back Acton Ferry Terminal towards Scrivener Dam.
Tue 29 Mar	nil	Rest day.
Wed 30 Mar	nil	Rest day.
Thu 31 Mar	nil	Rest day.
Fri 1 Apr	nil	Rest day.
Sat 2 Apr	nil	Rest day.
Sun 3 Apr	nil	Rest day.
Week 14	11k - Just the Sri Chinmoy 10k Fun Run this week. Weight 72.0kg.
Mon 4 Apr	nil	Rest day.
Tue 5 Apr	nil	Rest day.
Wed 6 Apr	9.1	The Kambah 9.1k course in 41:48 (4:36/km).
Thu 7 Apr	nil	Rest day.
Fri 8 Apr	nil	Rest day.
Sat 9 Apr	nil	Rest day.
Sun 10 Apr	nil	Rest day.
Week 15	9k - Not sure why so little running. Weight 72.0kg.
Mon 11 Apr	nil	Rest day.
Tue 12 Apr	4	The Kambah 3.85k course in 15:35 (4:03/km) running at maximum effort. Cold.
Wed 13 Apr	nil	Rest day.
Thu 14 Apr	nil	Rest day.
Fri 15 Apr	nil	Rest day.
Sat 16 Apr	nil	Rest day.
Sun 17 Apr	nil	Rest day.
Week 16	4k - Not sure why so little running. Weight 72.0kg. 46km last 4 weeks.

Date	Kms	Comments
Mon 18 Apr	5.5	The Kambah 5.5k course in 24:10 (4:24/km).
Tue 19 Apr	2	The 1500m time trial course in 5:47 (3:51/km). Quite a few gaps in the training, shown as 'rest days' - I think it may have been due to working extra hours, feeling too tired to run. No reason given in the paper diary.
Wed 20 Apr	nil	Rest day.
Thu 21 Apr	nil	Rest day.
Fri 22 Apr	nil	Rest day.
Sat 23 Apr	nil	Rest day.
Sun 24 Apr	nil	Rest day.
Week 17	7k - Not sure why so little running. Weight 72.0kg.
Mon 25 Apr	nil	Rest day.
Tue 26 Apr	9.1	The Kambah course in 41:49 (4:36/km). Hard run.
Wed 27 Apr	nil	Rest day.
Thu 28 Apr	nil	Rest day.
Fri 29 Apr	nil	Rest day.
Sat 30 Apr	nil	Rest day.
Sun 1 May	nil	Rest day. Many of the missed running days in 1983 were due to motorcycle club activities (Canberra 4-Owners), including weekend rallies, ride days, club nights etc.
Week 18	9k - Not sure why so little running. Weight 72.0kg.
Mon 2 May	nil	Rest day.
Tue 3 May	7.9	The Kambah 7.9k course in 34:48 (4:24/km). Hard. Running in the dark.
Wed 4 May	4	The 3.85k course in 16:30 (4:17/km). Felt slow. Cold.
Thu 5 May	5.5	The Kambah 5.5k course in 23:29 (4:16/km). Ran fartlek style, fast and slow.
Fri 6 May	nil	Rest day.
Sat 7 May	13	2.00pm. Race: CCC (ACT Cross Country Club) - Cooleman Ridge 12k - 105th in 53:22 (4:26/km). Undulating fire trails. 121 runners in the long race. Zeph Ncube 1st 39:18. Also, Geoff Moore 43:20, Charlie Modrak 47:27.
Sun 8 May	nil	Rest day.
Week 19	30k - CCC race was fun but I'm so slow! Weight 72.0kg.
Mon 9 May	9.1	The Kambah 9.1k course in 40:38 (4:28/km), a course PB. Ran hard.
Tue 10 May	nil	Rest day.
Wed 11 May	7.9	The 7.9k course in 33:07 (4:12/km), a course PB. Ran in the new Nikes.
Thu 12 May	4	The Kambah 3.85k course in 15:12 (3:57/km), another course PB. Running relaxed.
Fri 13 May	nil	Rest day.
Sat 14 May	11	8.00am. Race: CCC - Canberra to Gunning Club Relays - ran 2 legs for the SCT 'B' team, approx 8k in 32:49 (ran well) and approx 2k in 7:35. Good day.
Sun 15 May	nil	Rest day.
Week 20	32k - Enjoyed the Canberra - Gunning Relays. Weight 72.0kg. 78km last 4 weeks.

Date	Kms	Comments
Mon 16 May	5.5	Kambah course in 24:29 (4:27/km), easy run. Cold. Knee good. I want to increase the training leading up to the Sydney City to Surf, I'd like to run under an hour for the 14k.
Tue 17 May	2	The 1500m time trial course in 5:31 (3:41/km), a course PB. Cold again.
Wed 18 May	4	The 3.85k course in 15:14 (3:57/km). Got a stitch. Very cold.
Thu 19 May	nil	Rest day.
Fri 20 May	nil	Rest day.
Sat 21 May	10	2.00pm. Race: CCC - Bilga Bash 8k - 55th in 34:49 (4:21/km). Fun cross country course on a farm with fence crossings into different paddocks and a creek. 67 runners in the 8k. Gary Briggs 1st in 26:33 and Rosemary Longstaff 31:14. Charlie 31:26.
Sun 22 May	nil	Rest day.
Week 21	21k - I need to run more! Weight 72.0kg.
Mon 23 May	5	Kambah 5k course in 20:24 (4:07/km), good honest effort.
Tue 24 May	9	Kambah 9k in 38:00 (4:13/km). Good run but a slow second half.
Wed 25 May	nil	Rest day.
Thu 26 May	nil	Rest day.
Fri 27 May	nil	Rest day.
Sat 28 May	nil	Rest day.
Sun 29 May	nil	Rest day.
Week 22	14k - Not running enough to improve. Weight 72.0kg.
Mon 30 May	nil	Rest day. Holidays in Wagga, didn't run while I was there. 'Rest day' doesn't mean I needed a rest, it just shows that I didn't run that day. I was doing something that didn't involve running. Could have been walking the dog!
Tue 31 May	nil	Rest day.
Wed 1 Jun	nil	Rest day.
Thu 2 Jun	nil	Rest day.
Fri 3 Jun	nil	Rest day.
Sat 4 Jun	nil	Rest day.
Sun 5 Jun	nil	Rest day.
Week 23	0k - A week off. Weight 72.0kg.
Mon 6 Jun	nil	Rest day.
Tue 7 Jun	nil	Rest day.
Wed 8 Jun	nil	Rest day.
Thu 9 Jun	nil	Rest day.
Fri 10 Jun	nil	Rest day.
Sat 11 Jun	nil	Rest day.
Sun 12 Jun	nil	Rest day.
Week 24	0k - Another week off. Weight 72.0kg. 35km last 4 weeks.

Date	Kms	Comments
Mon 13 Jun	nil	Rest day.
Tue 14 Jun	nil	Rest day.
Wed 15 Jun	nil	Rest day.
Thu 16 Jun	nil	Rest day.
Fri 17 Jun	nil	Rest day.
Sat 18 Jun	nil	Rest day.
Sun 19 Jun	nil	Rest day.
Week 25	0k - Another week off. Weight 72.0kg.
Mon 20 Jun	nil	Rest day.
Tue 21 Jun	nil	Rest day.
Wed 22 Jun	nil	Rest day.
Thu 23 Jun	nil	Rest day.
Fri 24 Jun	nil	Rest day.
Sat 25 Jun	8	2.00pm. Race: CCC - Eucalypt Trail 6.8k - 91st in 29:37 (4:21/km). Hard! Hilly 2 lap course behind the Bruce track. Faded. Zephe Ncube 1st in 21:22. Also, Dick Telford 23:50, Trevor Jacobs 25:04.
Sun 26 Jun	nil	Rest day.
Week 26	8k - Starting up again with a race. Weight 72.0kg.
Mon 27 Jun	9	Kambah 9k in 38:32 (4:17/km). Hard. Pretty much a full race effort.
Tue 28 Jun	2	The 1500m time trial course in 5:40 (3:47/km). Slow. Just because of all the time off running? Have lost speed too, but you need to be fit to hold the speed you have. Even 1500m is a distance race that requires aerobic fitness.
Wed 29 Jun	nil	Rest day.
Thu 30 Jun	19.7	Long run in 94:41 (4:49/km). First half OK but then it quickly became difficult. Raining.
Fri 1 Jul	5	Kambah 5k in 20:41 (4:08/km). Tried, but still slow.
Sat 2 Jul	6	2.00pm. Race: CCC - Carillon 3k XC Relays - 145th fastest time in 11:08 (3:42/km). Ran for the SCT 'C' Team. Fastest leg by Steve Austin 8:22 and Annette Perkins 10:17. Also, Charlie Modrak 10:19, Julie Rennie 10:43.
Sun 3 Jul	5	Kambah 5k in 19:49 (3:58/km), a course PB. The speed in the legs from yesterday's race helped.
Week 27	46k - Return to racing going well. Weight 72.0kg.
Mon 4 Jul	5	Kambah 5k in 20:46 (4:09/km), running at varied paces.
Tue 5 Jul	19.7	Long run in 88:40 (4:30/km), felt like the fastest speed I could hold over this distance.
Wed 6 Jul	2	Kambah No.3 Oval, 1500m time trial in 5:43 (3:49/km). Cold. Track flooded.
Thu 7 Jul	5	Kambah 5k in 20:10 (4:02/km) running flat out.
Fri 8 Jul	nil	Rest day.
Sat 9 Jul	13	2.00pm. Race: CCC - Brown Trig 11.5k (hilly out/back fire trail course to 'Brown Trig' - 87th in 52:16 (4:32/km) just ahead of Robert Johnson and Rosermary Longstaff (52:37). Zeph Ncube 1st in 38:26 and Rosemary. Also, Geoff Moore 42:53.
Sun 10 Jul	nil	Rest day.
Week 28	44k - Brown Trig was a tough race. Weight 72.0kg. 98km last 4 weeks.

Date	Kms	Comments
Mon 11 Jul	5	Kambah 5k in 20:01 (4:00/km), not running with good form. Should slow down a bit.
Tue 12 Jul	5	Kambah 5k in 19:58 (4:00/km), felt like I was moving better this run.
Wed 13 Jul	2	Kambah No.3 Oval - 1500m time trial in 5:29 (3:39/km), a PB. Concentrated on a good fast cadence this run. In a race and on the hard track (not grass) I could probably run under 5:20. That would be a good result.
Thu 14 Jul	9	Kambah 9k in 38:48 (4:19/km), felt bad the last 5k with an upset stomach. Don't eat too close to running.
Fri 15 Jul	nil	Rest day.
Sat 16 Jul	12	2.00pm. Race: CCC - Crisp Country Challenge 10.35k - 47th in 45:02 (4:21/km). Cross country course on a farm between Collector and Goulburn. Just ahead of Brian Hill. Derek Froude 1st in 33:37 and Sue Gilbert 46:41.
Sun 17 Jul	nil	Rest day.
Week 29	33k - Good 1500m time trial. Weight 72.0kg.
Mon 18 Jul	5	Kambah 5k in 21:40 (4:20/km), experimenting with a higher back kick. Didn't work well, leg speed was too slow.
Tue 19 Jul	9	Kambah 9k in 37:12 (4:08/km), a course PB. Used new shoe insoles.
Wed 20 Jul	nil	Rest day.
Thu 21 Jul	nil	Rest day.
Fri 22 Jul	nil	Rest day.
Sat 23 Jul	14	2.00pm. Race: CCC - ACT Cross Country Championships 12k - 114th in 50:44 (4:13/km). A lap course at Grevillea Park, East Basin LBG. 125 runners, last at 4:57/km pace. 1st Zeph Ncube 36:21 and Rosemary Longstaff in the 8k, 29:08. Also, Geoff Moore 40:30, Graeme Small 46:59, Charlie 48:05.
Sun 24 Jul	nil	Rest day.
Week 30	28k - A long way back in the 12k XC Champs. Weight 72.0kg.
Mon 25 Jul	nil	Rest day.
Tue 26 Jul	9	Kambah 9k in 37:03 (4:07/km), a course PB. Close to running my best.
Wed 27 Jul	9	Kambah 9k in 38:45 (4:18/km), feeling tired from yesterday's hard run. Raining.
Thu 28 Jul	nil	Rest day.
Fri 29 Jul	nil	Rest day.
Sat 30 Jul	7	2.00pm. Race: Hill View Station 5.5k - 54th in 23:52 (4:20/km). A cross country course. Paul Fabris 1st in 18:30 and Rosemary Longstaff 21:04. Also Hugh Ford 21:51, Charlie Modrak 23:08. 86 runners.
Sun 31 Jul	nil	Rest day.
Week 31	25k - A bit closer to Charlie in the XC race. Weight 72.0kg.
Mon 1 Aug	9	Kambah 9k in 39:27 (4:23/km). Got a stitch, right hand side. Not looking good for City to Surf.
Tue 2 Aug	5	Kambah 5k in 19:32 (3:54/km), a course PB. That was better. Perhaps an OK City to Surf?
Wed 3 Aug	nil	Rest day.
Thu 4 Aug	nil	Rest day.
Fri 5 Aug	nil	Rest day.
Sat 6 Aug	nil	Rest day.
Sun 7 Aug	16	10.00am. Race: Sydney City to Surf 14k - 1,310th in 58:49 (4:12/km). A PB! Very happy to be under an hour in the City to Surf. Warm-up 2k including strides.
Week 32	30k - Very happy with the City to Surf. Weight 72.0kg. 116km last 4 weeks.

Date	Kms	Comments
Mon 8 Aug	nil	Rest day.
Tue 9 Aug	nil	Rest day.
Wed 10 Aug	nil	Rest day.
Thu 11 Aug	nil	Rest day.
Fri 12 Aug	nil	Rest day.
Sat 13 Aug	nil	Rest day.
Sun 14 Aug	nil	Rest day.
Week 33	0k - Time off after the City to Surf. Weight 72.0kg.
Mon 15 Aug	nil	Rest day.
Tue 16 Aug	nil	Rest day.
Wed 17 Aug	nil	Rest day.
Thu 18 Aug	nil	Rest day.
Fri 19 Aug	nil	Rest day.
Sat 20 Aug	13	2.00pm. Race: CCC - Gullies 12k - 58th in 62:35 (5:12/km) which was 3rd last. Course around a pine plantation over the road from Stromlo Forest, lots of erosion gullies to cross. Not fit! Chris Cook 1st in 40:50. Charlie 49:31.
Sun 21 Aug	nil	Rest day.
Week 34	13k - Just a race this week. Weight 72.0kg.
Mon 22 Aug	5	Mawson 5k in 22:00 (4:24/km), trying hard! I've lost aerobic condition after two weeks off running. Didn't have much aerobic base to begin with, running 20 to 25 kilometres per week. Not nearly enough running. I should gradually build up the kms.
Tue 23 Aug	nil	Rest day.
Wed 24 Aug	nil	Rest day.
Thu 25 Aug	nil	Rest day.
Fri 26 Aug	nil	Rest day.
Sat 27 Aug	nil	Rest day.
Sun 28 Aug	nil	Rest day.
Week 35	5k - You need to run (a lot) to improve. Weight 72.0kg.
Mon 29 Aug	5	Old Mawson 5k course in 19:50 (3:58/km), a course PB. Afternoon running much better than morning running - not as tight in the legs.
Tue 30 Aug	5	Mawson 5k in 20:35 (4:07/km). Steady run, not as hard.
Wed 31 Aug	6	Mawson 6k in 24:49 (4:08/km).
Thu 1 Sep	nil	Rest day.
Fri 2 Sep	nil	Rest day.
Sat 3 Sep	10	2.00pm. Race: CCC - Rocky Horror 9.5k - 46th in 39:58 (4:12/km). Course used hilly and rocky trails west of Black Mountain from Caswell Drive. A better race than the last one. Paul Fabris 1st in 30:43 and Carol Ey 43:12. Also, Geoff Moore 33:19, Charlie 37:05.
Sun 4 Sep	nil	Rest day.
Week 36	26k - A better race but a long way to go. Weight 72.0kg. 44km last 4 weeks.

Date	Kms	Comments
Mon 5 Sep	6	Mawson 6k reverse in 26:06 (4:21/km). Raining.
Tue 6 Sep	6	Mawson 6k in 26:39 (4:26/km).
Wed 7 Sep	5	Mawson 5k in 20:02 (4:00/km). If I'm to get faster I need intervals as well as hilly continuous runs. Perhaps two interval sessions per week, one short (200s and 400s for example) and one long (km repeats).
Thu 8 Sep	3	Mawson (towards Woden), 2.5k time trial course in 9:39 (3:52/km).
Fri 9 Sep	nil	Rest day.
Sat 10 Sep	nil	Rest day.
Sun 11 Sep	22	9.00am. Race: Point Hut Half Marathon 21.1k - 81st in 94:43 (4:29/km). A loop on quiet roads through Tharwa. Good considering the lack of long runs. Tough last 6k. Jim Murphy 1st in 68:04 and Annette Perkins 81:24. 108 runners.
Week 37	42k - A half marathon is a long race. Weight 72.0kg.
Mon 12 Sep	3	Mawson 2.5k time trial course in 9:28 (3:47/km).
Tue 13 Sep	nil	Rest day.
Wed 14 Sep	5	Mawson 5k in 19:40 (3:56/km). Headwind coming back.
Thu 15 Sep	3	Mawson 2.5k time trial course in 9:18 (3:43/km), a course PB.
Fri 16 Sep	nil	Rest day.
Sat 17 Sep	nil	Rest day.
Sun 18 Sep	9	10.00am. Race: Belconnen Community 8k Fun Run - 31:24 (3:56/km). Fast road and bikepath course around Lake Ginninderra. Good run.
Week 38	20k - Not enough running. Weight 72.0kg.
Mon 19 Sep	nil	Rest day.
Tue 20 Sep	nil	Rest day.
Wed 21 Sep	6	Mawson 6k in 25:03 (4:11/km), a course PB, including a trip and fall!
Thu 22 Sep	5	Mawson 5k in 19:45 (3:57/km). Good run.
Fri 23 Sep	3	Mawson 2.5k time trial course in 9:16 (3:42/km), a course PB. The first warm Autumn day for running, about 20 degrees.
Sat 24 Sep	nil	Rest day.
Sun 25 Sep	nil	Rest day.
Week 39	14k - Not enough running. Weight 72.0kg.
Mon 26 Sep	6	Warm-up 3.5k then the Mawson 2.5k time trial course in 9:54 (3:58/km).
Tue 27 Sep	5	Mawson 5k in 19:50 (3:58/km), steady effort, didn't feel too hard.
Wed 28 Sep	6	Dickson grass track - 1 mile in 5:50, a recovery jog/walk then 600m in 1:53. Felt OK.
Thu 29 Sep	5	Mawson 5k in 20:25 (4:05/km). Sore quad muscles.
Fri 30 Sep	3	Mawson 2.5k time trial course in 9:23 (3:45/km). Slow!
Sat 1 Oct	nil	Rest day.
Sun 2 Oct	nil	Rest day.
Week 40	25k - Not improving. Need to run more. Weight 72.0kg. 92km last 4 weeks.

Date	Kms	Comments
Mon 3 Oct	nil	Rest day.
Tue 4 Oct	nil	Rest day.
Wed 5 Oct	5	Mawson 5k in 20:10 (4:02/km). Slow again. Thought (as I was running) that it would be around 19:45.
Thu 6 Oct	3	Mawson 2.5k course in 9:16 (3:42/km), much better. Kept the cadence high during this run.
Fri 7 Oct	nil	Rest day.
Sat 8 Oct	11	10.00am. Race: 12th Annual Daily Advertiser-2WG Wagga Wagga City to Lake 9k Fun Run - 91st in 34:30 (3:50/km). Good run! Slight uphill to 5k then down to the lake. Robert Caskie 1st in 26:14 and Sue Bradley 33:44.
Sun 9 Oct	11	10.00am. Race: The Canberra Times 9.6k Fun Run - 346th in 38:14 (3:59/km). Original course starting near the Helenic Club. Good race, happy to be under 4-minute pace. Minimal training - I'd be minutes faster with a good aerobic base. Steve Austin 1st in 28:09 and Jillian Pratten 34:01. Also, Geoff Moore 31:26, Bryan Thomas 34:30 and Charlie Modrak 35:28.
Week 41	30k - Canberra Times faster than expected. Weight 72.0kg.
Mon 10 Oct	5	A new Mawson 5k course in 20:07 (4:01/km). Felt tired from yesterday's race.
Tue 11 Oct	3	Intervals, Melrose High grass track - 5 x 400m with 400m jog/walk/jog recoveries. Averaged 80.1 seconds (3:20/km pace).
Wed 12 Oct	6	Mawson 6k in 25:26 (4:14/km). Feel like I'm lacking some strength.
Thu 13 Oct	nil	Rest day.
Fri 14 Oct	3	Melrose High grass track - 800m in 2:49.5, full recovery then 400m in 70.9 seconds.
Sat 15 Oct	7	5.00pm. Race: ACT Interclub at Bruce Stadium - 5000m in 19:35.8 (3:55/km) running for SCT. A PB for 5000m.
Sun 16 Oct	nil	Rest day.
Week 42	24k - First interval session for a long time. Weight 72.0kg.
Mon 17 Oct	nil	Rest day.
Tue 18 Oct	6	New Mawson 5k course in 19:51 (3:58/km), a course PB. Legs felt rested. Hard effort.
Wed 19 Oct	5	6.30pm. Race: CCC - Woden Park (grass track) 3000m - 12th (last) in 11:29.0 (3:50/km). Kevin Miller 1st in 9:01. Wayne Shore (SCT) 8th in 10:53.
Thu 20 Oct	6	Mawson 6k in 24:34 (4:06/km), a course PB. Hard effort, running fast from the start.
Fri 21 Oct	nil	Rest day.
Sat 22 Oct	nil	Rest day.
Sun 23 Oct	12	8.00am. Race: Sri Chinmoy 10k Fun Run - 42nd in 41:21 (4:08/km). Out/back bikepath from Acton Ferry Terminal. Good result.
Week 43	29k - Enjoyed the 3000m race but so slow! Weight 72.0kg.
Mon 24 Oct	nil	Rest day.
Tue 25 Oct	15	Long run in 70:05 (4:40/km). Hot. Tough run.
Wed 26 Oct	3	Intervals, Melrose High grass track - 10 x 200m with walk back recoveries. Averaged 36.1 secs with a fastest of 30.3 secs. Good session.
Thu 27 Oct	5	Mawson 5k in 20:30 (4:06/km). Hot again. Legs tired.
Fri 28 Oct	6	Mawson 6k in 26:07 (4:21/km). Legs tired again.
Sat 29 Oct	nil	Rest day.
Sun 30 Oct	nil	Rest day.
Week 44	29k - OK 200m intervals session. Weight 72.0kg. 112km last 4 weeks.

Date	Kms	Comments
Mon 31 Oct	5	Mawson 5k in 21:34 (4:19/km). Raining. Upset stomach after 2k.
Tue 1 Nov	3	Mawson 2.5k time trial course in 9:40 (3:52/km). Tired legs.
Wed 2 Nov	15	6.30pm. Race: CCC - Woden Park grass track 1 hour race - 10th (from 11 runners) with 13.857 km (4:20/km). Garry Lee 1st with 18.40 km and Elizabeth Bannister 12.35 km. Wayne Shore 15.185 km.
Thu 3 Nov	nil	Rest day.
Fri 4 Nov	nil	Rest day.
Sat 5 Nov	8 5	9.00am. Race: Weston Creek Festival Family Fun Run 7.25k - 29:07 (4:01/km). Bikepath course around Weston Creek. Gentle hills. 5.00pm. Race: ACT Interclub at Bruce Stadium - 3000m in 11:12.9 (3:44/km), a PB for 3000m on the track. Ran in the C-grade race, finished well back.
Sun 6 Nov	nil	Rest day. Motorcycle accident on the Honda CX 650, group ride on Uriarra Road. Lost it on some potholes and crashed at about 80 kph. To Canberra Hospital for skin grafts on the arm and hand. Should have been wearing a leather (instead of fabric) jacket and thicker gloves.
Week 45	36k - Not the best week. Weight 72.0kg.
Mon 7 Nov	nil	Motorcycle accident recovery.
Tue 8 Nov	nil	Motorcycle accident recovery.
Wed 9 Nov	nil	Motorcycle accident recovery.
Thu 10 Nov	nil	Motorcycle accident recovery.
Fri 11 Nov	nil	Motorcycle accident recovery.
Sat 12 Nov	nil	Motorcycle accident recovery.
Sun 13 Nov	nil	Motorcycle accident recovery.
Week 46	0k - No running. It could have been worse. Weight 72.0kg.
Mon 14 Nov	nil	Motorcycle accident recovery.
Tue 15 Nov	nil	Motorcycle accident recovery.
Wed 16 Nov	nil	Motorcycle accident recovery.
Thu 17 Nov	nil	Motorcycle accident recovery.
Fri 18 Nov	nil	Motorcycle accident recovery.
Sat 19 Nov	nil	Motorcycle accident recovery.
Sun 20 Nov	nil	Motorcycle accident recovery.
Week 47	0k - Close to running again. Weight 72.0kg.
Mon 21 Nov	nil	Rest day.
Tue 22 Nov	5	Mawson 5k in 24:06 (4:49/km). Left arm sore and legs tired. Upset stomach. But good to be running again!
Wed 23 Nov	5	6.30pm. Race: CCC - Woden Park grass track 3000m - 21st (from 22 runners) in 11:29.0 (3:50/km). Started too fast, 10:53 pace after 1 lap, 5:58 at 1600m (11:11 pace). Ran barefoot. Neil Douglas 1st in 8:51 and Sue Cook 11:06. Also, Greg Webster 9:06, Charlie Modrak 10:24, Michelle Lomas 12:12.
Thu 24 Nov	8	Mawson 8k in 36:21 (4:33/km). New Balance shoes. Both calves tight from yesterday's barefoot race.
Fri 25 Nov	5	Mawson 5k in 21:27 (4:17/km), steady effort. Hope to run under 43 minutes in the 10k next week.
Sat 26 Nov	nil	Rest day.
Sun 27 Nov	nil	Rest day.
Week 48	23k - Faded in the 3000m race. Weight 72.0kg. 59km last 4 weeks.

Date	Kms	Comments
Mon 28 Nov	3	The Mawson 2.5k time trial course in 9:36 (3:50/km), running at maximum effort. OK result, could possibly run 42:30 in the 10k on Wednesday. Wear the lightest shoes as I'll need every advantage possible.
Tue 29 Nov	nil	Rest day.
Wed 30 Nov	12	7.30pm. Race: ACT Interclub at Bruce Stadium - 10,000m in 42:13.5 (4:13/km). Good result! Ran at an even pace.
Thu 1 Dec	5	Mawson 5k in 21:12 (4:14/km). Cold. Tired. Headwind coming back from Woden.
Fri 2 Dec	nil	Rest day.
Sat 3 Dec	6	Mawson 6k in 27:45 (4:37/km). Humid. Both calves tight.
Sun 4 Dec	nil	Rest day.
Week 49	26k - Happy with the 10,000m track race. Weight 72.0kg.
Mon 5 Dec	5	Mawson 5k in 20:34 (4:07/km). Hot. Felt strong, passing halfway in 9:54.
Tue 6 Dec	3	Mawson 2.5k time trial course in 9:39 (3:52/km). Raining. Was expecting to run faster. Not fresh? Tired?
Wed 7 Dec	8	Mawson 8k in 34:27 (4:18/km). Cooler. Halfway in 16:39 and a headwind running back.
Thu 8 Dec	5	Mawson 5k in 20:03 (4:01/km). Cool and calm, ideal conditions. Halfway in 9:45.
Fri 9 Dec	6	Mawson 6k in 25:42 (4:17/km). Cool. Didn't feel too hard.
Sat 10 Dec	nil	Rest day.
Sun 11 Dec	nil	Rest day.
Week 50	27k - OK week but could do better. Busy at work. Weight 72.0kg.
Mon 12 Dec	8	Mawson 8k in 35:44 (4:28/km). Hot. Felt crook and slowed down.
Tue 13 Dec	nil	Rest day.
Wed 14 Dec	4	6.00pm. Race: ACT Interclub at Bruce Stadium - 1500m in 5:02.0. A PB! Would like to break 5 minutes next race.
Thu 15 Dec	5	Mawson 5k in 22:05 (4:25/km), an easier than usual run.
Fri 16 Dec	5	Mawson 5k in 20:09 (4:02/km). Cool. Halfway in 9:15 then faded coming back. Calves still tight from Wednesday's race.
Sat 17 Dec	nil	Rest day.
Sun 18 Dec	nil	Rest day.
Week 51	22k - Good 1500m race at Interclub. Weight 72.0kg.
Mon 19 Dec	nil	Rest day.
Tue 20 Dec	4	6.15pm. Race: CCC - Parliament House Relays - 10 x 'mile', females running the first 2 legs. Ran for the SCT 'C' team, 1540m in 5:32 (3:36/km). Course is one lap of Old Parliament House. Brian H ran 5:07! and Robert J 5:12.
Wed 21 Dec	nil	Rest day.
Thu 22 Dec	8	Mawson 8k in 37:00 (4:38/km), running at varied paces. Hot! About 35C.
Fri 23 Dec	nil	Rest day.
Sat 24 Dec	5.8	Wagga - The old 3.6 mile course around Kooringal in 26:00 (4:28/km). Very hot and windy! About 36C.
Sun 25 Dec	nil	Rest day.
Week 52	17k - Slow PH Relays. I want to run faster! Weight 72.0kg. 92km last 4 weeks.

Date	Kms	Comments
Mon 26 Dec	nil	Rest day.
Tue 27 Dec	5.8	Wagga - The old 3.6 mile course in 24:31 (4:13/km), a course PB. Hot at 30C, passed halfway in 11:30. Pretty happy with that as it shows my speed over shorter distances has improved compared to how it was prior to the marathons in 1981.
Wed 28 Dec	3	Intervals - 5 x 400m with 400m jog/walk recoveries. Averaged 82 seconds. Upset stomach (eating too soon before running).
Thu 29 Dec	5	Mawson 5k in 20:47 (4:09/km), cool at about 20C. Halfway in 10:01. Felt good.
Fri 30 Dec	8	Mawson 8k in 33:57 (4:15/km), a course PB. Cool again at 20C. Halfway in 16:42. Good run!
Sat 31 Dec	15	Long run in 69:22 (4:37/km), passing halfway in 33:30 so faded in the second half.
Sun 1 Jan	nil	Rest day.
Week 53	36k - I'm going to run more and race faster in 1984! Weight 72.0kg.

The End - 2,541 km (48.9k per week)