Ewen's Running Diary - 1986

This page is my running diary from 1986, the year I turned 29. Weekly weight is approximate. I moved from Canberra to Sydney in June. I was running a lot of fast (for me) intervals in training and sprinting, trying to improve basic speed. I didn't run enough mileage and my aerobic capacity could have been better. There were 93 days when I didn't run. I ran 2,838 km - an average of 54.6 km per week.

My best results during 1986 were: 800m - 2:15.06 (lifetime PB), 1500m - 4:41.0, 3000m - 10:27.0, 5000m 18:01.0, 3k Steeplechase - 11:16.0, 8k road - 29:32, 10k road - 36:26, Half Marathon - 82:15, City to Surf 14k - 54:18.

Links to all my online diaries: 1984, 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


DateKms Comments
Mon
30 Dec
nil Bulli - Rest day.
Tue
31 Dec
11

14
AM - Bulli - steady run for 50 minutes thinking about good form. Felt good. Humid.

PM - Stromlo, Canberra - steady out/back in the forest in about 65 minutes.
Wed
1 Jan
nil Rest day.
Thu
2 Jan
5 Intervals, Kambah No.3 Oval (grass track) - 10 x 300m with 100m walk recoveries. Averaged 50.9 secs. Afterwards, 4 x 200m in 33 secs.
Fri
3 Jan
9 Stromlo - fast trails in 36:10 (4:01/km), steady pace. Felt fast and strong, getting fit.
Sat
4 Jan
10 Stromlo with Paul, Stan and Keith in 42 minutes. Steady first half, faster coming back. Good run.
Sun
5 Jan
5 AM - Bruce track with Brian H, 8 x 200m with walk back recoveries. Averaged 30.75! Good speed!
Week 01 54k - Good 200s track session. Weight 74.0kg.
Mon
6 Jan
nil Rest day.
Tue
7 Jan
7 6.00pm. Race: ACT Interclub at Bruce - 800m in 2:17.6. Also ran the 5000m in 18:33.0 (3:43/km). Splits of 2k 7:06, 3k 10:52. Would like to break 2:15 in the 800m so not far off that. Need more speed to do it. Not comfortable running that fast.
Wed
8 Jan
14 Stromlo - late afternoon run with Brian on a new course. About 70 minutes (5:00/km), feeling good.
Thu
9 Jan
6 Intervals, Kambah No.3 Oval - 10 x 200m easy with 200m jog recoveries. Averaged 35.7 secs. Also ran 100m 'flat out' in 13.8 and 400m in 65 secs.
Fri
10 Jan
14 Stromlo - same course as Wednesday but faster in 62:20 (4:27/km). Great run, felt very good.
Sat
11 Jan
9 Stromlo with Paul B, fast and even paced in 36 minutes. Felt good.
Sun
12 Jan
5 Intervals, Bruce. Easy 4 x 400m with 400m jog/walk recoveries. Averaged 75.3 secs. Also 2 x 200m fast in just under 30 secs.
Week 02 55k - Good 800m race and Bruce track session. Weight 74.0kg.
Mon
13 Jan
nil Rest day.
Tue
14 Jan
6 6.30pm. Race: ACT Interclub at Bruce - 1500m, 11th in 4:41.0 a PB! Splits of 70, 76, 78, 57. Also ran the 3000m Steeplechase in 11:48.9. Very happy with the 1500m PB, getting closer to the 4:30s.
Wed
15 Jan
14 Stromlo, after rain. Easy run with Brian H in about 70 minutes.
Thu
16 Jan
6 Intervals, Kambah No.3 Oval - 10 x 200m with walk back recoveries. Averaged 32.0 secs although slowing. Need this faster running.
Fri
17 Jan
14 Stromlo, fast run with Brian H in 62 minutes. Very cool weather.
Sat
18 Jan
4

9
AM - Intervals, Mawson. 10 x 150m with full recoveries. Averaged 22.7 secs. Good session.

PM - Stromlo, solo run fast in 35:44 (3:58/km). Good run after this morning's session.
Sun
19 Jan
nil Rest day.
Week 03 53k - Getting fast in the 1500m! Weight 74.0kg.
Mon
20 Jan
5 Easy run from home. Would not have raced well today. Legs tired (from the hard training on Saturday?).
Tue
21 Jan
4 6.30pm. Race: ACT Interclub at Bruce - 800m in 2:15.1 a PB! Splits of 200m in 31, 400m in 64 and 600m in 1:40. So lap splits of 64/71 which is slowing a lot in the second lap.
Wed
22 Jan
13.3 Fast local run in 55:57 (4:12/km). Wet and cool. Ran thinking about good form. Halfway in 26:55.
Thu
23 Jan
4 Intervals, Kambah No.3 Oval - 5 x 300m fast with full recovery of 5 minutes between each 300. Averaged 46.2 secs.
Fri
24 Jan
14 Stromlo Forest with Brian and Squizzy easy in about 67 minutes. Very cool weather.
Sat
25 Jan
nil Rest day. Bike trip, Clubman Rally.
Sun
26 Jan
nil Rest day. Bike trip, Clubman Rally.
Week 04 40k - Good 800m race! Weight 74.0kg. 202km last 4 weeks.


DateKms Comments
Mon
27 Jan
nil Rest day. Bike trip, Clubman Rally.
Tue
28 Jan
5 6.30pm. Race: ACT Interclub at Bruce - 3000m, 31st in 10:27.0 my 2nd fastest 3k ever. Also, earlier, ran 600m of the 800m in 1:38.5 (2:12 pace) leading the first lap in 64 secs after 200m in '30' secs.
Wed
29 Jan
14 Stromlo with Mat and Squizzy, steady run in about 67 minutes. Hot.
Thu
30 Jan
6 Intervals, Kambah No.3 Oval - 10 x 300m with 100m slow walk recoveries. Averaged 52.2 secs. Afterwards, ran 100m in 13.5 and 200m in 29 secs (flat out sprinting).
Fri
31 Jan
14 Stromlo, same course as Wednesday but faster in 63 minutes, about 4:30/km pace.
Sat
1 Feb
7 Intervals, Kambah No.3 Oval - 5k warm-up jog then 5 x 200m with walk back recoveries. Averaged 30.6 secs. Felt tired.
Sun
2 Feb
5 1.00pm. Race: World Cross Country Trials day. Ran the 3k in 11:06 (3:42/km). Felt OK but a blister on the big toe from not wearing socks yesterday. Deek won the 12k race.
Week 05 51k - Good 3000m race but low mileage. Weight 74.0kg.
Mon
3 Feb
nil Rest day. Late finish at work.
Tue
4 Feb
4 7.30pm. Race: ACT Interclub at Bruce - 3000m Steeplechase, 8th in 11:16.0 a PB! Feel like I can run faster and under 11 minutes is possible. Ran barefoot, which was good. First lap in 90 secs. Cool and calm so good conditions.
Wed
5 Feb
nil Rest day. Late finish at work.
Thu
6 Feb
nil Rest day. Late finish at work.
Fri
7 Feb
14 Stromlo, fast run over the 14k course in 61:08 (4:22/km), a course PB. Hard.
Sat
8 Feb
9 Steady slow run with 1 x 200m at the end in 30.48. Need to build up training volume.
Sun
9 Feb
5 Intervals, Mawson grass track - 10 x 300m with 100m walk recoveries. Averaged 56.3 secs. Headwind finishing straight and the track was soft.
Week 06 32k - Good Steeplechase, need more mileage. Weight 74.0kg.
Mon
10 Feb
5 Intervals, Mawson - 10 x 300m in 2 sets of 5 with 15 minutes rest between sets, 100m walk recoveries. Averaged 52.1 secs.
Tue
11 Feb
18 Stromlo Forest - fast run in 76:40 (4:16/km) with halfway in 37:30. Cool but windy.
Wed
12 Feb
14 Stromlo with Brian H steady in 62:40 (4:29/km). Cool and windy again.
Thu
13 Feb
4 Intervals, Kambah No.3 Oval - 5 x 200m fast with 200m walk recoveries. Averaged 29.6 secs wearing spikes. Need more of this fast running.
Fri
14 Feb
9 Stromlo Forest with Brian, steady run in about 38 minutes.
Sat
15 Feb
5 2.30pm. Race: ACT Interclub at Bruce - 800m in 2:15.06 a PB! Electronic timing. Splits of 32, 66, 1:41 (35), 34 last 200m. Very close to the 2:14s! Also ran 3000m of the 5000m race in 11:11 afterwards, feeling lactic and tired.
Sun
16 Feb
18 Stromlo Forest - long run steady in approximately 80 minutes. Cool.
Week 07 73k - 800m PB! (this would remain my lifetime PB). Weight 74.0kg.
Mon
17 Feb
13.3 Steady run in 61 minutes, concentrating on form.
Tue
18 Feb
6 Intervals, Kambah No.3 Oval - 10 x 300m with 100m walk recoveries. Averaged 55.3 secs. Very windy. Tired. Also did a triple jump in 9.72m, which was a PB.
Wed
19 Feb
9 Stromlo Forest - easy run with Brian and Squizzy in about 39 minutes. Felt good.
Thu
20 Feb
4 Kambah No.3 Oval, 10 laps of easy jogging. Quads sore, maybe from Tuesday's triple jumps?
Fri
21 Feb
7 7.30pm. Race: ACT Interclub at Bruce - 5000m 'B Grade' ACT Championships, 39th in 18:01.0 (3:36/km). Faded after starting at 17:15 pace. Splits, 400m 78s, 2k 6:54, 3k 10:38, last lap in 78 seconds. Brian H ran 17:48.
Sat
22 Feb
nil Rest day.
Sun
23 Feb
5 3.30pm. Race: ACT 3000m Steeplechase Championships - 2nd (ACT) in 11:21.0 (3:47/km). Silver medal! Cool but windy afternoon. Ran barefoot, which was OK.
Week 08 44k - Lacking aerobic endurance in the 5000m. Weight 74.0kg. 200km last 4 weeks.


DateKms Comments
Mon
24 Feb
18 Stromlo Forest - Steady out/back in 75:30 (4:12/km). Felt OK, many people out running this afternoon. Splits of 36:50/38:40.
Tue
25 Feb
12 Torrens hill course in 50:49 (4:14/km) running strongly but slowed the second half.
Wed
26 Feb
14 Stromlo Forest - running with Paul B, Brian and Squizzy, faster run in 60:20 (4:19/km) a course PB.
Thu
27 Feb
4 Intervals at Bruce AIS track - 2 x 1000m with 400m walk recovery, in 3:16 and 3:18.
Fri
28 Feb
5 Easy run around Farrer.
Sat
1 Mar
nil Rest day. Helping and watching Interclub. Didn't run the 3000m Steeplechase, won by Chris Cook in 9:10 and Marie McDonnell in 9:55.
Sun
2 Mar
18 7.30am. Stromlo Forest, steady faster run in 73:42 (4:06/km), felt good. Cool conditions.
Week 09 71k - Better mileage this week. Weight 74.0kg.
Mon
3 Mar
14 Stromlo Forest - ran at PB pace to the turn, slowed coming back with an upset stomach. 65:30.
Tue
4 Mar
5 Run from Torrens to Woden and back in 19:47 (3:57/km). Had planned to run longer but the left hamstring was too tight.
Wed
5 Mar
14 Stromlo Forest - slow to the bridge in 19:00 but fairly quick overall in 60:50 (4:21/km).
Thu
6 Mar
12 Run to the top of Black Mountain and back to Civic in 52 minutes. Hard run. Hot.
Fri
7 Mar
6 Intervals on the bikepath. 4 x 1000m with 5 to 10 minutes jog/walk rest between each. Averaged 3:30 with a best of 3:20 so a bit inconsistent. Want to keep the speed as the mileage builds up over winter.
Sat
8 Mar
18 Stromlo Forest - morning run, steady pace in 78:45 (4:23/km).
Sun
9 Mar
10 10.00am. Race: Canberra Two Bridges 8k Fun Run - 29:35 (3:42/km). Good race, finishing just ahead of Brian H. Cool conditions. Splits: 1 mile 5:49, 2k 7:10, 3k 10:54, 4k 14:40, 5k 18:15, 6k 22:20, 7k 26:00. Happy with that.
Week 10 79k - Good 8k race, running better with more mileage. Weight 74.0kg.
Mon
10 Mar
14 Stromlo Forest - easy run with Squizzy in 66 minutes. Brian and Paul ran faster in 58:15.
Tue
11 Mar
18 Stromlo Forest - fast run in 73:04 (4:04/km) with half splits of 35:50 and 37:14.
Wed
12 Mar
14 Stromlo Forest - steady run in 60:50 with Paul and Brian.
Thu
13 Mar
12 Torrens hills run in 57 minutes jogging easily with some hard strides on the crests of the hills.
Fri
14 Mar
3 On Hawker St Torrens between the lights. 8 x 120m uphill intervals averaging 24 seconds.
Sat
15 Mar
14 Stromlo Forest - run to the top of Mt Stromlo and back in 64 minutes with Eric, Paul and Tim.
Sun
16 Mar
18 Stromlo Forest - tried for a fast run but faded in 76:26 (4:15/km). Half splits of 36:26 and 40:00.
Week 11 93k - Good week, getting fit. Weight 74.0kg.
Mon
17 Mar
14 Stromlo Forest - fast early with Brian and Paul (who ran 57:45), in 61:40. Hard run. Tired.
Tue
18 Mar
8 Intervals, Kambah No.3 Oval - Running with Squizzy, 5 x 1000m with 400m jog/walk recoveries. Averaged 3:33 with a fastest of 3:23. Cool and calm.
Wed
19 Mar
14 Stromlo Forest - up towards Mt Stromlo and back, easy with Brian in 62 minutes.
Thu
20 Mar
4 Torrens grass track with Squizzy - 8 x 120m faster in 21 to 23 seconds with full recovery jogs.
Fri
21 Mar
nil Rest day. Travel to Bulli.
Sat
22 Mar
2 Bulli - easy jog to the park and back with Tom the dog.
Sun
23 Mar
23 8.00am. Race: Royal Life Half Marathon (Lane Cove Park) - 85:43 (4:04/km). Felt good throughout. Warm. Splits: 1k 3:59, 3k 11:15, 5k 19:16, 8k 31:59, 10k 39:50, 15k 59:40, 16k 64:00.
Week 12 65k - Pretty good half marathon. Weight 74.0kg. 308km last 4 weeks.


DateKms Comments
Mon
24 Mar
14 Stromlo Forest - easy in about 63 minutes. Felt good. No soreness from yesterday's race.
Tue
25 Mar
8 Intervals at Mawson grass track - 5k easy then 1 x 1k in 3:33, walk recovery then 1 x 200m in 31 secs. Short chat to Susan Hobson who was out running.
Wed
26 Mar
14 Stromlo Forest - fast with Brian and Paul, strong effort up the hills. 57:40. Ran fast back down the hills.
Thu
27 Mar
18 Stromlo Forest - steady run in 78:28, feeling tired from yesterday's run.
Fri
28 Mar
7 Slow run to Woden and back. Tired.
Sat
29 Mar
nil Rest day. Motorcycle trip to Narooma with the 4-Owners. Played golf.
Sun
30 Mar
nil Rest day. Narooma on the beach then the ride to Nowra.
Week 13 61k - OK week for 2 days off. Weight 74.0kg.
Mon
31 Mar
14 Culburra, slow run, mostly on the beach. Sand soft, even near the water. Hard run.
Tue
1 Apr
16 Woden, 2 x 8k loop in 69:55 (4:22/km) running strongly. Splits of 34:35 and 35:20. Fastest time for this course. Legs a little sore.
Wed
2 Apr
14 Stromlo Forest - run with Brian H in the reverse direction, 63:45. Started fast, halfway in 29:30.
Thu
3 Apr
7 Intervals, Kambah No.3 Oval - 10 x 300m with 100m walk recoveries. Averaged 51.4 secs. Running barefoot as usual.
Fri
4 Apr
nil Rest day.
Sat
5 Apr
5 2.00pm. Race: CCC - Haig Park 3.3k XC, 19th 'B Grade' (67th overall) in 11:41 (3:32/km) a course PB. Windy and warm. Kevin Miller 9:37 1st and Annette Perkins 11:56. Charlie 11:26.
Sun
6 Apr
18 Stromlo Forest with Brian H in 78:54, quick out in 38:15 and slowed coming back in 40:39. Felt OK, fairly easy.
Week 14 74k - Good race at Haig Park. Weight 74.0kg.
Mon
7 Apr
9 Stromlo Forest in 39 minutes including the 3k Pipe Flat course in 11:30.
Tue
8 Apr
18 Stromlo Forest 18k course in 72:28 (4:02/km) a course PB. Warm. Half splits of 35:40 and 36:48.
Wed
9 Apr
14 Stromlo Forest in 64 minutes after starting fast and slowing down.
Thu
10 Apr
6 Intervals, bikepath - 3 x 1000m with 500m jog/walk recoveries. 3:20, 3:26, 3:26. Average of 3:24. Getting stronger.
Fri
11 Apr
15 Slow and easy run around Woden in 75 minutes. Tired.
Sat
12 Apr
12 4.00pm. Race: Nike Canberra Marathon Eve 10k - 28th in 38:10 (3:49/km), a course PB. Even paced hard running. Steve Brown 1st in 31:38, Jo Cullen 39:22. Brian H ran 37:55, Hugh Ford 36:32 and Brian Wenn 36:39.
Sun
13 Apr
18 Stromlo Forest - easy run in 82 minutes with splits of 39 and 43. Cool. After helping and watching the Nike Canberra Marathon, won in 2:21 and 2:46.
Week 15 92k - Good 10k race, feeling fit. Weight 74.0kg.
Mon
14 Apr
12 Stromlo with Brian and Paul B on a short loop through the forest in 57 minutes with the middle kms fairly fast.
Tue
15 Apr
16 Woden 2 x 8k course in 68:55, a course PB. Started fast, 3k in 12:00 and faded with lap splits of 33:10 and 35:45.
Wed
16 Apr
9 Stromlo Forest, very slow run for 42 minutes. Tired legs and an upset stomach.
Thu
17 Apr
nil Rest day.
Fri
18 Apr
4 Easy jog down to the Mawson grass track, a few laps and back.
Sat
19 Apr
9 2.00pm. Race: CCC - Pipe Flat International 7k - 55th in 26:41 (3:49/km). Faded after a fast start, 1k in 3:28, 3k in 10:48, half turn at the gate in 12:48. It was a PB but I can run faster. Gerard Barrett 1st in 20:54, Annette Perkins 28:21. Geoff Moore 23:57, Charlie 25:36.
Sun
20 Apr
21 Stromlo Forest, new 10 mile course plus extra at 4:54/km. Included a big climb. Tired the last 5k.
Week 16 71k - OK week. Weight 74.0kg. 298km last 4 weeks.


DateKms Comments
Mon
21 Apr
16 New 2-lap course around Torrens on quiet streets in 70:31 (4:24/km). Lap splits of 33:50 and 36:41.
Tue
22 Apr
16 Stromlo Forest - '2 hills' course in 77:24 but slowed in the second half. In running news, Rob de Castella won the Boston Marathon in a PB of 2:07:51.
Wed
23 Apr
8 Brian's run in Wanniassa, fast running in 32:55.
Thu
24 Apr
8 AM - cold and very slow run in 39 minutes. Legs very tight.
Fri
25 Apr
6 2.00pm. Race: CCC - Anzac Relays 4 x 4.3k at Russell Offices - in the 'D' team for SCT, 115th fastest overall in 15:49 (3:41/km). Very windy, gentle hill one side of the course. Gerard Ryan fastest in 12:26 and Charlotte Templeton 15:14.
Sat
26 Apr
4.7 Wagga - stopped run early after 1k in 3:40. Upset stomach.
Sun
27 Apr
13.3 Wagga - 13.3k course in 55:28 (4:10/km), fading after starting fast, passing halfway in 26:10.
Week 17 72k - OK Anzac Relays but I want to run faster. Weight 74.0kg.
Mon
28 Apr
16 Torrens 2 lap course in 68:29, a PB. Splits of 33:20 and 35:09.
Tue
29 Apr
16 Torrens course again, slow in 78:30 in the rain.
Wed
30 Apr
8 Wanniassa run with Brian in 34:38, steady pace.
Thu
1 May
15.4 West Basin of LBG in 66:13 (4:18/km) on a glorious sunny day. Legs sore.
Fri
2 May
7 Very slow jogging including a few 100m strides at faster than race pace.
Sat
3 May
25 1.15pm. Race: CCC - Gilbert 5 Mile (Stromlo Forest 8.04k) - 22nd in 30:06 (3:44/km). Good race and pacing. Kevin Miller 1st in 25:58, Geoff Moore 27:15, Nev Madden 29:45, Annette Perkins 31:02, Susan Hobson 31:34. Also ran the 'McInnes 10 Mile' afterwards, 76th in 69:29 (4:32/km). Ran out of energy at 10k. Peter Berney 1st in 50:16.
Sun
4 May
16 Stromlo - easy run with Brian H for 76 minutes.
Week 18 103k - Good week and 5 mile race at Stromlo. Weight 74.0kg.
Mon
5 May
14 Torrens, very slow run at 5:10/km pace. Legs still very sore from Saturday's racing.
Tue
6 May
6 Woden run easy. Legs still not recovered! Only race once on Saturdays. Raining.
Wed
7 May
11 Wanniassa with Brian H at about 4:20/km pace including a fall.
Thu
8 May
6 Easy jog to Woden and back to Torrens.
Fri
9 May
16 Torrens 16k course, fast and relaxed in 66:54 (4:11/km). Lap splits of 33:00 and 33:54.
Sat
10 May
7 Easy very slow jogging.
Sun
11 May
16 Stromlo - course PB with Brian H on the 'Deek 10 Mile' course in 66:29.
Week 19 76k - Slow start, good finish of the week. Weight 74.0kg.
Mon
12 May
7 Very slow jogging on a recovery day.
Tue
13 May
16 Torrens course PB in 66:18 (4:09/km) running fast and relaxed. Lap splits of 32:45 and 33:33.
Wed
14 May
8 Very easy run with Brian at 5:00/km pace.
Thu
15 May
6 Easy ran including about 5 short surges.
Fri
16 May
nil Rest day.
Sat
17 May
nil Rest day. Legs felt fantastic today, should have been racing.
Sun
18 May
22 9.00am. Race: Canberra 'Royal Life' Half Marathon - 102nd in 83:38 (3:58/km). Started too fast (80 min pace) and faded. Finished 2 secs ahead of Brian H. Splits: 3k 11:15, 4k 15:00, 10k 38:50, 16k 62:55. Beautiful day. Passed by Susan Hobson (82:09) at 11k, ran mostly in a group with Dot Browne (84:06). Steve Austin 1st in 64:08, Tani Ruckle 75:51, Sarah Rankin 80:00.
Week 20 59k - Started too fast in the half marathon. Weight 74.0kg. 310km last 4 weeks.


DateKms Comments
Mon
19 May
7 Easy recovery run, slow jogging. Felt OK.
Tue
20 May
14 Stromlo Forest - easy running, warm at first then cold and wet with a rainbow. Saw others out running including Graham Clews, Briggs, Sue Hobson, Louise Fairfax.
Wed
21 May
nil Rest day.
Thu
22 May
nil Rest day.
Fri
23 May
8 Torrens, one lap of the 16k course fast in 31:06 (3:53/km). Cool and raining.
Sat
24 May
nil Rest day.
Sun
25 May
nil Rest day.
Week 21 29k - Recovery week from the half marathon. Weight 74.0kg.
Mon
26 May
nil Rest day. Holidays.
Tue
27 May
nil Holidays.
Wed
28 May
nil Holidays.
Thu
29 May
nil Holidays.
Fri
30 May
nil Holidays.
Sat
31 May
nil Holidays.
Sun
1 Jun
nil Holidays.
Week 22 0k - No running. Things to do prior to the Sydney move. Weight 74.0kg.
Mon
2 Jun
nil Holidays.
Tue
3 Jun
nil Holidays.
Wed
4 Jun
nil Holidays.
Thu
5 Jun
nil Holidays.
Fri
6 Jun
10.5 Wagga - one of the old loops in 45:58 (4:23/km). Breathing hard all the way, have lost fitness. Legs felt weak. Faded after halfway in 22 minutes.
Sat
7 Jun
7 Easy run down to the lake and back with Charlie the dog at 5 to 6 minute km pace. Calves sore.
Sun
8 Jun
nil Rest day. Sore calves.
Week 23 17k - Have lost fitness after 2 weeks off. Weight 74.0kg.
Mon
9 Jun
nil Rest day. Trip to Canberra.
Tue
10 Jun
13.3 Wagga. Started at 4 minute km pace but needed a walk after 4:12 pace at halfway. Not fit.
Wed
11 Jun
14 Wagga. Easy run in 66:45, feeling better today. Half splits of 34:00 and 32:45. In future I need to come back more gradually from time off. Don't have more than 2 weeks off running as a planned break. Do some cycling or walking in place of running.
Thu
12 Jun
14 Wagga. Same course as yesterday but faster in 62:14 (4:27/km). Ran strongly with splits of 31:20 and 30:54. Legs tired last 3k.
Fri
13 Jun
nil Rest day. Travel to Culburra.
Sat
14 Jun
14 Flat run around the streets of Culburra in 58:29 (4:11/km), paced by Dad on the bike. Steady to hard running.
Sun
15 Jun
8 Easy jog with Dad to the post office and back.
Week 24 63k - The slow comeback to fitness begins. Weight 75.0kg. 109km last 4 weeks.


DateKms Comments
Mon
16 Jun
14 Culburra 14k course fast in 57:15 (4:05/km) running strongly and evenly. Good weather.
Tue
17 Jun
6 Easy run from Dad's to the shops and back.
Wed
18 Jun
14 Culburra 14k course in 58:07 (4:09/km). Very windy, so a good time for the conditions.
Thu
19 Jun
nil Rest day.
Fri
20 Jun
14 Culburra 14k course, reverse direction in 56:54 (4:04/km), a course PB. Windy again.
Sat
21 Jun
6 Penrith - easy run from Anne's to the park and back.
Sun
22 Jun
14 Penrith on a measured 14k course in 59:18 (4:14/km). Strong westerly wind. Saw a fun run in progress.
Week 25 68k - Fitness coming along well. Weight 75.0kg.
Mon
23 Jun
8 New course down through Penrith and back, better.
Tue
24 Jun
10 Penrith - hard run in 40:18 (4:02/km). Was planning to run 14k but got a bad blister on the left big toe about 8k and had to stop. Could possibly have run 58 minutes for 14k. Starting to run well again.
Wed
25 Jun
8 Penrith - laps around the park including some hurdle practise over low park fences.
Thu
26 Jun
14 Penrith - the 14k course fast in 59:30 (4:15/km), fading after 33 minutes at 8k. Strong westerly wind. Half splits of 29:00 and 30:30. Hard.
Fri
27 Jun
9 Intervals - 2k warm-up and warm-down. 3 x 1k with 500m jog/walk recoveries. 3:37, 3:30, 3:40. Westerly wind.
Sat
28 Jun
14 Penrith 14k course in 58:35 (4:11/km) a course PB. Started slower, 12:30 at 3k. Splits of 29:05 and 29:30. Good pace but felt easier.
Sun
29 Jun
6 Easy running around the Macquarie University grounds.
Week 26 69k - More progression, first intervals for a while. Weight 75.0kg.
Mon
30 Jun
14 Ryde - Lane Cove River Park. Hilly run in 61:25 (4:23/km). Faded after a 4:05 first km.
Tue
1 Jul
7 Easy run around the Macquarie University grounds and the shopping centre, some effort on the last hill. Outside of left knee sore.
Wed
2 Jul
14 Ryde - Lane Cove Park in 59:14 (4:14/km). Easier early, feeling good. Knee better.
Thu
3 Jul
5 Easy afternoon run after the first working day at Sydney in Ryde. Knee sore.
Fri
4 Jul
nil Rest day. Tired.
Sat
5 Jul
14 Ryde - Lane Cove Park course in 58:35 (4:11/km) a course PB, even running. Knee OK again. Splits of 2k 8:35, 3k 12:40, 5k 21:00, 8k 33:00, 10k 41:55. Aerobic fitness coming along well.
Sun
6 Jul
6 Ryde - part of a new course towards Top Ryde shops. Not very fast. Hilly course and not feeling well, running too soon after eating.
Week 27 60k - Feeling fit again but tired from work. Weight 74.0kg.
Mon
7 Jul
14 Ryde - hard course in the dark on footpaths in 61:39 (4:24/km). Lots of traffic, exhaust fumes not fun. Even paced, 30:20 and 31:29 coming back.
Tue
8 Jul
6 Legs very tired from the working day. Included 1k downhill in Lane Cove Park in 3:31. Knee felt much better.
Wed
9 Jul
nil Rest day. Tired after a long day at work.
Thu
10 Jul
nil Rest day. Felt crook today.
Fri
11 Jul
14 Lane Cove 14k in 59:32 (4:15/km). Started too fast, 4:00 at 1k, 12:15 at 3k. Half splits of 28:50 and 30:42.
Sat
12 Jul
10 Part of the Lane Cove 14k course in about 47 minutes. Had planned to run an easier 14k but an upset stomach, running too soon after lunch.
Sun
13 Jul
14 Lane Cove course in the reverse direction in 59:34 (4:15/km). Strong run, 12:15 at 3k. Half splits of 29:45 and 29:49 so a good even paced effort today. Much better way to run - need to do this in races.
Week 28 58k - Good week apart from the days off. Weight 74.0kg. 255km last 4 weeks.


DateKms Comments
Mon
14 Jul
7 Lane Cove - easy laps around Blackman Park soccer fields (good surface) and back to home. Wearing the new light Lazer shoes (very good).
Tue
15 Jul
14 Lane Cove 14k in 60:24 (4:19/km), good run after a tiring work day. I can see long work days becoming a recovery problem for my running. Ran evenly with half splits of 31:00 and 29:24. Felt strong and ran the last 5k in 20:34.
Wed
16 Jul
2 Warm-up at Rotary Field Athletics Track (a nice grass track) to run some intervals. Felt very tired so decided not to run. Nice sunny afternoon.
Thu
17 Jul
14 New course on footpaths down the Pacific Highway towards Crows Nest and back in 62:00. Started slowly before some very strong running in the middle stages.
Fri
18 Jul
nil Rest day. Travel to Culburra.
Sat
19 Jul
nil Rest day. Culburra.
Sun
20 Jul
12 10.00am. Race: 'Mini-Mosmarathon 10k' in 39:18 (3:56/km). Hilly course. Ran even effort in the Puma shoes. Equivalent to about 38:30 for a flat course.
Week 29 49k - OK 10k race but the fitness not quite there. Weight 74.0kg.
Mon
21 Jul
10 Lane Cove - up/down fast running in 41:06 (4:07/km). Half splits of 20:40 and 20:26.
Tue
22 Jul
nil Rest day. Busy at work.
Wed
23 Jul
7 Rotary Field Athletics Track - 8 x 250m with 3 hurdles (for steeplechase training). Plus warm-up and warm-down.
Thu
24 Jul
10 Lane Cove hard in 41:09 (4:07/km) with splits of 20:30 and 20:39 and the last km in 3:50.
Fri
25 Jul
nil Rest day. Very cold.
Sat
26 Jul
nil Rest day. Travel to Bulli.
Sun
27 Jul
12 10.00am. Race: 'College to Coast' 10k Fun Run - 36:26 (3:39/km). Easy course, point to point, net downhill. Ran well, strongly from 6k but faded the last 800m. Wore the Adidas Atlanta racing flats. Could be my best 10k of the year. Dad ran 53:11. The winning time was 30:22.
Week 30 39k - Good 10k race on an easy course. Weight 74.0kg.
Mon
28 Jul
7 Intervals, Blackman Park - 5 x 300m approx, averaged 58.8 secs with 1 minute recoveries. Also 2k warm-up and warm-down.
Tue
29 Jul
10 Lane Cove - new 'Gladesville' course (out/back on the footpath to Gladesville Bridge) in 42:40 (4:16/km). Splits of 20:50 and 21:50. Felt fast. Benefitted from speedwork. The Commonwealth Games women's 10k was won in 31:42!
Wed
30 Jul
7 Rotary Field Track - 6 x 300m with 100m walk recoveries. Averaged 56.3 secs with the last one in 51.9 secs.
Thu
31 Jul
10 Gladesville 10k in 42:22 (4:14/km). Started too fast, 8 minutes at 2k. Splits of 20:40, 21:42. Cool.
Fri
1 Aug
nil Rest day. At the Commonwealth Games Marathon in Edinburgh, Rob de Castella 1st in 2:10:15, Steve Moneghetti 3rd in 2:11:18, Lisa Martin 1st in 2:26:07.
Sat
2 Aug
7 Rotary Field Intervals - 10 x 200m steady over 3 hurdles, walk back recoveries. Nice day.
Sun
3 Aug
10 10.00am. Race: Uni of NSW Heart 8k Fun Run - 29:32 (3:41/km). Not 100% after a late night. Nice day for it. Course record Lawrie Whitty 23:17, Jamie Harrison 23:38. Margaret Ricardo 1st lady in 27:50. Hopeful of running 53-54 minutes in the City to Surf next Sunday.
Week 31 51k - Pretty good 8k race. Weight 74.0kg.
Mon
4 Aug
nil Rest day. Long work day in the rain.
Tue
5 Aug
nil Rest day. Work.
Wed
6 Aug
10 Gladesville 10k in 41:37 (4:10/km), a course PB. Cool with the second half in pouring rain. Splits of 20:35 and 21:02. Good run.
Thu
7 Aug
nil Rest day. Work.
Fri
8 Aug
nil Rest day. Work.
Sat
9 Aug
nil Rest day prior to the City to Surf.
Sun
10 Aug
16 10.00am. Race: Sydney City to Surf 14k - 54:18 (3:53/km). Very pleased considering the low mileage training and last week. Ran a well controlled effort. Splits 4k 15:45, 7k 28:00, 10k 39:20, last 4k in 14:58. Passed Susan Hobson and Jo Cullen at the bottom of Heartbreak Hill. Andrew Lloyd 1st in 41:38 and Nancy Ditz 47:41.
Week 32 26k - Very happy with the City to Surf. Weight 74.0kg. 165km last 4 weeks.


DateKms Comments
Mon
11 Aug
nil Rest day. Long day at work. Day off for City to Surf recovery and following basketball.
Tue
12 Aug
7 Rotary Field Intervals - 5 x 300m fast with 100m walk recoveries. Averaged 53.4 secs. Nice day for it, sunny and calm. Warm-up 2k and down 2k. Speed coming along well, 2:58/km pace. I think 10 x 300m would be good training for the 3000m.
Wed
13 Aug
10 Gladesville 10k in 43:40 (4:22/km). Started too fast again, 8:00 at 2k, felt crook the last 3k. Splits of 20:50 and 22:50.
Thu
14 Aug
7 Rotary Field Intervals - 8 x 200m with walk back recoveries. Averaged 32.3 secs. Also some hurdles training. 2k warm-up and 2k warm-down.
Fri
15 Aug
10 Lane Cove Park - 10k in 41:04 (4:06/km). Didn't expect to run this well. Splits of 20:50 and 20:14 with a 3:44 last km.
Sat
16 Aug
7 Blackman Park Reserve. Short sprints of around 50 metres and drills.
Sun
17 Aug
16 Lane Cove - long run for 1 hour 20 minutes exploring the bush tracks around Lane Cove. Very hard.
Week 33 57k - Building up again. Good interval session. Weight 74.0kg.
Mon
18 Aug
7 Rotary Field Intervals - 5 x 300m fast with 100m walk recoveries. Averaged 51.0 secs (2:50/km pace) with the first in 48.8. Hard session. 2k warm-up and warm-down.
Tue
19 Aug
nil Rest day. Tired. Felt crook. For training, to improve speed, think I need 'all out' sprint repeats of 200 and 300 metres with full recoveries.
Wed
20 Aug
10 Gladesville 10k in 44:24 (4:26/km). Legs very tired. Closer to even pacing with splits of 21:55 and 22:29, out/back course.
Thu
21 Aug
7 Rotary Field Intervals - 10 x 300m at a bit quicker than 3k race pace with 100m walk recoveries. Averaged 57.4 secs with the last in 49 secs. 9:34 3000m pace which is faster than I can run at the moment. Felt fairly easy for the legs. 2k warm-up and warm-down.
Fri
22 Aug
8 Lane Cove - 8k of the 10k course at a good effort in 31:14 (3:54/km). 1st km in 3:45 then splits of 15:40 and 15:34. Late afternoon after trying to take it easy at work.
Sat
23 Aug
4 Blackman Park Reserve grass fields. 3k of jogging and 1 x 130m 'flat out' in 17 secs. First Sydney Striders 'Star' run in the morning.
Sun
24 Aug
21 Striders Star Run, Ryde Ramble 21k at 5:30/km pace. 8 runners in the group, got lost in a rain forest. Cold.
Week 34 57k - Good interval sessions at Rotary Field. Weight 74.0kg.
Mon
25 Aug
6 Rotary Field Intervals - 5 x 300m fast with 100m very slow walk recoveries. Averaged 49.2 secs with the first in 48.01 secs.
Tue
26 Aug
10 Gladesville 10k in 46:30 (4:39/km). Legs very tired! Struggled and faded coming back. Splits of 22:50 and 23:40.
Wed
27 Aug
nil Rest day.
Thu
28 Aug
7 Rotary Field Intervals - 15 x 300m with 100m walk recoveries over 4 hurdles for steeplechase training. About 70 secs average. Steady running. Tired on the last 3 runs.
Fri
29 Aug
10 Gladesville 10k in 42:53 (4:17/km). Ran evenly on sore legs. Splits of 21:00 and 21:53.
Sat
30 Aug
nil Rest day. Tired legs.
Sun
31 Aug
23 Striders Star Run, Iron Cove Bay at 4:36/km pace. Running with a big group including Linda Thomson, a 2:49 marathoner from Victoria (who ran 30k today). A few stops for water. Legs sore the last 3k.
Week 35 56k - Intervals going well. Enjoyed the long run. Weight 74.0kg.
Mon
1 Sep
6 Blackman Park Reserve speed session - 4k warm-up, legs feeling tired. 5 x 70m slight up hill, full recoveries, averaged 10.3 secs (just under 60 sec 400m pace).
Tue
2 Sep
8 Lane Cove 8k in 30:37 (3:50/km), a course PB. Started fast, first km in 3:35. Half splits of 15:20 and 15:17. Ran thinking about form.
Wed
3 Sep
6 Blackman Park reserve - 10 x approx 300m averaging 54.3 secs, 150m walk recoveries. Good session although tired. Warm-up 2k.
Thu
4 Sep
6 Rotary Field Intervals - 10 x 300m with 100m walk recoveries. Averaged 55.3 secs, legs feeling good. Steady and relaxed.
Fri
5 Sep
nil Rest day.
Sat
6 Sep
10 Gladesville 10k in 43:09 (4:19/km), even paced effort. Legs tired. Splits of 21:15 and 21:54.
Sun
7 Sep
25 Sydney Striders Star, 10 Bridges Classic in 2 hours (4:48/km). Steady running, tired the last 5k. Great day.
Week 36 61k - Good interval sessions and long run. Weight 74.0kg. 231km last 4 weeks.


DateKms Comments
Mon
8 Sep
nil Rest day. Late at work, tired legs. Basketball tonight.
Tue
9 Sep
7 Rotary Field Intervals - 10 x 200m with walk back recoveries. Averaged 32.2 secs running evenly, not flat out. 2k warm-up and warm-down.
Wed
10 Sep
8 Lane Cove 8k in 31:32 (3:56/km). Started too fast, 1k in 3:50. Legs not recovered from yesterday. Splits of 15:50 and 15:42.
Thu
11 Sep
7 Rotary Field Intervals - ran a 2000m time trial in 7:02, even paced. Legs tired. Also ran 4 laps with 2 x 20m sprints per lap for speed.
Fri
12 Sep
10 Gladesville 10k in 40:06 (4:01/km), a course PB by 1:30. Ran fast from the start, passing 2k in 7:25. Hard. Splits of 19:15 and 20:51.
Sat
13 Sep
nil Rest day. Still fit for a 15k race, will try the half marathon.
Sun
14 Sep
17 10.00am. Race: Harbour to Manly 14k Fun Run - 52:10 (3:44/km). Late decision to run, entered on the morning. Good time, about equivalent to a 53 City to Surf (a lot of flat and downhill running). Ran evenly, 29:45 through 8k. Warm-down jog 3k back to the car from the bus.
Week 37 49k - Good 14k race! Going well. Weight 74.0kg.
Mon
15 Sep
6 Blackman Park speed session - 3k warm-up then 5 x 70m sprints with full recoveries. Legs tired.
Tue
16 Sep
6 Lane Cove 6k in 22:22 (3:44/km) running for a fast time. 1k in 3:36, 2k in 7:30. Half splits of 11:19 and 11:03.
Wed
17 Sep
10 Gladesville 10k in 42:15 (4:14/km). Started too fast, legs very tired. Splits of 20:20 and 21:55.
Thu
18 Sep
nil Rest day. Movie night to see Top Gun.
Fri
19 Sep
6 Rotary Field Intervals - 5 x 300m with 100m walk recoveries. Averaged 52.8 secs. Getting faster.
Sat
20 Sep
nil Rest day before the Wollongong Half tomorrow.
Sun
21 Sep
23 9.00am. Race: Mercury/Tooheys Wollongong Half Marathon - 35th (from 390) in 82:15 (3:54/km), a PB! Good course and organisation. Warm at 20C and a slight headwind. Started too fast, 18:30 at 5k (78 min pace) and slowed badly the last 2k. Sore toes from the Adidas racing flats. Can run faster. Jamie Harrison 1st in 66:28 and Kerryn Hindmarsh (McCann) in 82:54.
Week 38 51k - Half marathon PB! Weight 74.0kg.
Mon
22 Sep
4 Blackman Park Reserve - 5 x 70m sprints, steady effort. Calves sore from yesterday's race. 2k jog warm-up.
Tue
23 Sep
8 Rotary Field Intervals - 10 x 300m with 100m walk recoveries. Averaged 52.6 secs (8:46 3k pace). Ran evenly and relaxed. Speed improving.
Wed
24 Sep
10 Lane Cove 10k in 40:08 (4:00km), a course PB. Steady even effort, not flat out after yesterday's hard session. Half splits of 20:18 and 19:50.
Thu
25 Sep
7 Rotary Field Intervals - 10 x 200m with walk back recoveries. Averaged 30.4 secs. Fastest of 29.9.
Fri
26 Sep
nil Rest day.
Sat
27 Sep
6 Lane Cove 6k in 22:37 (3:46/km). Tired legs. Started too fast, 1k in 3:28 and 2k in 7:12. 3k splits of 11:06 and 11:31. Ran the last km in 3:36.
Sun
28 Sep
20 Striders Star Run, Lindfield Lope - about 90 minutes including some fast running. A little tired. Maybe run with the slower group next week?
Week 39 55k - Short speed seems to be improving. Weight 74.0kg.
Mon
29 Sep
nil Rest day. Tired. Raining. Cold.
Tue
30 Sep
10 Gladesville 10k in 42:34 (4:15/km). Tired legs. Ran evenly, 21:00 and 21:34 coming back. Windy.
Wed
1 Oct
7 Rotary Field Intervals - 5 x 300m with 100m walk recoveries. Averaged 49.8 secs with the first in 48.7. Warm-up and downs of 2k with 30 metre strides warming up. Darren Clark was also training, ran quite a few 100s with long recoveries.
Thu
2 Oct
nil Movie night to see Ruthless People.
Fri
3 Oct
nil Travel to Nowra for the basketball team trip.
Sat
4 Oct
nil Basketball in Nowra. I don't have talent for basketball.
Sun
5 Oct
nil Rest day. Culburra.
Week 40 17k - Not a good week. Weight 74.0kg. 172km last 4 weeks.


DateKms Comments
Mon
6 Oct
13.5 Culburra 13.5k course in 53:06 (3:56/km), a course PB. Some wind. Legs felt good and rested. Breathing hard.
Tue
7 Oct
7 Rotary Field Intervals - fairly easy 2 x 2.5k fartlek with 30 metre accelerations. Calves tight.
Wed
8 Oct
6 Intervals, Lane Cove Park. 3 x 1k with 500m jog/walk recoveries. 3:16, 3:05, 3:11. Good session, getting faster.
Thu
9 Oct
nil Rest day. Working late. Tired. Raining.
Fri
10 Oct
6 Rotary Field Intervals - 10 x 300m with 100m walk recoveries. Averated 52.2 secs, 1500m splits of 4:18 and 4:24.
Sat
11 Oct
10 Lane Cove 10k in 39:42 (3:58/km). Warm. Started too fast, 3:41 at 1k. 5k splits of 19:48 and 19:54.
Sun
12 Oct
nil Rest day. Motocycles out to see the Castrol 6 Hour Race (won by Yamaha FZ750).
Week 41 42k - Some good running, not enough though. Weight 74.0kg.
Mon
13 Oct
7 Blackman Park Reserve - speed session, 4k warm-up slow then 10 x 70m sprints averaging 10.9 secs with full recoveries.
Tue
14 Oct
10 Gladesville 10k in 41:51 (4:11/km), not feeling fresh, faded coming back. Splits of 20:30 and 21:21. Windy.
Wed
15 Oct
nil Rest day. Long day at work. Tired.
Thu
16 Oct
7 Rotary Field Intervals - 10 x 300m with 100m walk recoveries. Averaged 51.9 secs (2:53/km). Felt rested, but not sharp. Perhaps run the speed/100m session the day before this session?
Fri
17 Oct
8 Lane Cove 8k in 31:42 (3:58/km), running evenly. Didn't feel fresh. Half splits of 15:55 and 15:47 with the last km in 3:40.
Sat
18 Oct
nil Rest day. Go karts.
Sun
19 Oct
24 Sydney Striders Star LR, Bobbin Head in 2:15:00 (5:38/km). Running with the slow group, very easy. Pleasant run, postcard scenery with mist in the valleys and the sun rising. Legs felt better after the day off yesterday.
Week 42 56k - Good 300s, enjoyable long run. Weight 74.0kg.
Mon
20 Oct
nil Rest day. Basketball night. The team won by 3 points.
Tue
21 Oct
6 Lane Cove Intervals - 3 x 1000m with 500m jog/walk recoveries. 3:14, 3:04, 3:11 - first and last slight uphill in the park, middle down. Windy.
Wed
22 Oct
nil Rest day. Late finish at work.
Thu
23 Oct
8 Lane Cove - 2k warm-up on the grass at Rotary Field then 6k road in 23:00 (3:50/km), upset stomach. Splits of 11:40 and 11:20 with the last km in 3:30. Windy.
Fri
24 Oct
4 Rotary Field Intervals - 5 x 200m with walk back recoveries. Averaged 33.6 secs. Have lost speed! Windy.
Sat
25 Oct
5 Blackman Park Reserve - 3k of jogging then some short sprints of 30 to 60 metres with walk recoveries.
Sun
26 Oct
12 10.00am. Race: Western District Joggers Interclub 10k - 95th in 37:18 (3:44/km), a 10k PB for a loop or out/back course. Started too fast, 10:38 at 3k (35:27 pace). Last 7k in 26:40. Happy with that considering the low mileage training. Terry McIver ran 35 minutes.
Week 43 35k - Pleasing 10k race. Weight 74.0kg.
Mon
27 Oct
nil Rest day. Basketball night.
Tue
28 Oct
10 Lane Cove Park - 'River Runners' 9.7k in 38:12 (3:56/km). First run with the River Runners! About 15 to 20 people, steady 1st km in 4:30 then sped up, running mostly with Jenny Walker.
Wed
29 Oct
6 Blackman Park Reserve - 5k of jogging then 6 x 70m sprints and 1 x 100m with full recoveries. Legs tired from yesterday's run.
Thu
30 Oct
7 Rotary Field Intervals - 10 x 300m with 100m walk recoveries. Averaged 52.5 secs. Windy. Drills session afterwards.
Fri
31 Oct
10 Lane Cove Park - with the River Runners, bush track run with Bruce, Phil, Steve and Allan, included some fast running.
Sat
1 Nov
4 Blackman Park Reserve - 10 x 90m sprints at about 80% full effort. Walk recoveries. Not feeling 100%
Sun
2 Nov
12 11.00am. Race: Woodstock Runners 10k Fun Run - 36:46 (3:41/km), a PB! Pace felt OK, warm day, a few gentle hills. Splits: 2k 6:44, 5k 17:38, 7k 25:08, last km in 3:34, last 3k in 11:38. Faded. 1st Jamie Harrison in 30:44, a course record.
Week 44 49k - 10k PB, but faded, lacking endurance. Weight 74.0kg. 182km last 4 weeks.


DateKms Comments
Mon
3 Nov
4 Blackman Park Reserve - 2k warm-up then 11 x 70m fast and relaxed, about 80% effort, full recoveries. Felt good.
Tue
4 Nov
10 Lane Cove Park - 9.7k in 39:42, first 800m fast then eased off for 2k. 4k in 17:20, last 6k in 22:30. Mostly running with Sue Hill (sub-3 marathoner) and Jenny Walker. Felt good and loose.
Wed
5 Nov
4 Rotary Field Intervals - 2k jogging warm-up then a few strides. 10 x 90m averaging 12.89 secs (14.32 100m pace). Close to full effort for the session, sprinting, not striding.
Thu
6 Nov
nil Rest day. Tired. Legs sore, especially the hamstrings. Yesterday's sprints.
Fri
7 Nov
10 Lane Cove Park - River Runners, running the full 10k course (twice on the out/back bit) in 39:49 (3:58/km) Raining. Ran the uphills fast to the top gate in 19:57 then easier back down the hill.
Sat
8 Nov
6 Sydney Striders 'Paul Russel' 5k Time Trial - 18:54 (3:47/km), legs not recovered from yesterday afternoon's fast 10k run.
Sun
9 Nov
23 Sydney Striders Star LR, Bondi - 2:20:00 (6:05/km), included a lot of walking with steps etc. Felt OK but both hamstrings tight.
Week 45 57k - Difficult balancing sprinting and distance running. Weight 74.0kg.
Mon
10 Nov
4 Rotary Field Intervals - warm-up and strides, 4 x 200m with walk back recoveries. Averaged 30.5 secs with the first in 29.6. Thinking about 4 interval sessions per week.
Tue
11 Nov
10 Lane Cove Park - River Runners 9.7k in 38:23 (3:57/km), first to finish. Top gate in 20:40, pushed the second half back down. Felt OK. Cool.
Wed
12 Nov
3 Lane Cove Park - 2 x 1000m with 500m jog walk recovery. Raining. Slow, 3:40 up and 3:18 back down.
Thu
13 Nov
4 Gladesville course but 4k in 15:35 (3:54/km). Raining. Slow run. Need to reasses training. Run more.
Fri
14 Nov
nil Rest day. Travel to Wagga.
Sat
15 Nov
4 Wagga - Kooringal Road 1500m time trial course in 4:46, a course PB by 2 seconds. Course is slight down then flat so fairly fast. Ran relaxed, not flat out. Pretty happy with that.
Sun
16 Nov
nil Rest day. Working on the motorcycle. A little rain today.
Week 46 25k - Speed OK but lacking aerobic fitness. Run more! Weight 74.0kg.
Mon
17 Nov
5 Rotary Field Intervals - after a late day at work. 5 x 400m with 200m jog/walk recoveries. Averaged 77.6 secs (3:14/km pace). Ran evenly, but slower than I wanted. Tired from work - Monday is always a difficult day.
Tue
18 Nov
10 Lane Cove Park - River Runners 9.7k in 39:51 (4:06/km), gradually speeding up with the last 2k in 7:18. Started easily with the group, 1k in 4:45. Good run.
Wed
19 Nov
nil Rest day. Tired.
Thu
20 Nov
5 Intervals - new course in Lane Cove Park, flat. 10 x 300m with 150m walk/jog recoveries. Averaged 53.1 secs. Legs felt good.
Fri
21 Nov
10 Lane Cove Park - River Runners bush track up the river, fairly fast. Back on the road with a very fast last 2k, couldn't stick with Steve Lavelle (known in the group as Hippie Steve).
Sat
22 Nov
nil Rest day. Didn't get around to it. Slack!
Sun
23 Nov
14 AM - Harbord Diggers 7k handicap in 27:18 (3:54/km) running at about 95% effort. Jenny Walker ran 25:30! Easy 7k warm-down jog with Bruce and others afterwards.
Week 47 44k - Long work days becoming a problem. Weight 74.0kg.
Mon
24 Nov
nil Rest day. Late finish at work. Tired.
Tue
25 Nov
16 Lane Cove Park - 3.3k warm-up and 3k warm-down. 10k in 41:30 after the first 5k in 20:58 and an easy first km with the group in 4:40. A few moderate surges after that. Legs still sore from Sunday's run.
Wed
26 Nov
6 Jog down to Mowbray Park and back. Road too busy with traffic. Also swam 400m at Lane Cove Pool.
Thu
27 Nov
9 Lane Cove Park intervals - 5k warm-up then 5 x 300m with 100m slow walk recoveries. Averaged 52.8 secs. Then 1 x 200m fast in 31.6 secs. Afterwards, fell asleep in the parked car! Tired from work and not enough sleep.
Fri
28 Nov
10 Lane Cove Park - up the road with the group and bush track back down with some strong running on the hills, easy back. Cool. Rode the Suzuki GSX550 there and back rather than driving the car. OK.
Sat
29 Nov
nil Rest day.
Sun
30 Nov
nil Rest day. To run under 35 minutes for 10k I need marathon type training, 2 longer runs per week and 2 'interval' sessions per week. Need to build up training mileage to 120k per week. My aerobic capacity is not were it needs to be.
Week 48 41k - Not running enough. Weight 74.0kg. 167km last 4 weeks.


DateKms Comments
Mon
1 Dec
nil Rest day. Late finish at work.
Tue
2 Dec
14 Lane Cove Park - River Runners, 2.3k warm-up then 9.7k in 37:57 (3:55/km) a course PB, starting fast, 1k in 3:40. 4k in 15:20 and 5k in 19:48. Faded coming back although it's downhill. Warm-down easy for 2k.
Wed
3 Dec
6 Easy run to Lane Cove shops and back. Calves sore from not enough running.
Thu
4 Dec
5 Rotary Field intervals - 10 x 300m with 100m slow walk recoveries. Averaged 53.6 secs. Windy. Have lost speed and endurance.
Fri
5 Dec
17 Lane Cove Park - River Runners 1k warm-up then bush track steady and back on the road with a faster last 3k. Afterwards, another 6k of jogging.
Sat
6 Dec
nil Rest day. Motocycle ride to visit Peter.
Sun
7 Dec
12

10
AM - Harbord Diggers group run, steady with the last 3k fast in 10:48. Right knee sore, otherwise felt OK.

PM - Gladesville 10k easy in 50:10, Steady run, knee still sore.
Week 49 64k - A better week. Need more. Weight 74.0kg.
Mon
8 Dec
nil Rest day for the knee.
Tue
9 Dec
6

16
2.30pm. Rotary Field Intervals - 5 x 300m with 100m walk recoveries. Averaged 50.8 secs. Need 200s.

5.30pm. Lane Cove Park - River Runners, 3k warm-up and warm-down, 9.7k in 40:54 (4:13/km), steady running with Alan Hoffman and Jenny Walker. Felt OK at this pace.
Wed
10 Dec
3 Blackman Park Reserve - 2k of jogging then 10 x 70m with walk recoveries. Averaged 10.6 secs and felt sluggish.
Thu
11 Dec
5 6.00pm. Race: Hensley Field - 3000m in 10:53.0 (3:38/km). First race with Bruce at Hensley (a green track), organised by Veterans from Botany Athletics Club. Very windy! Ran at a steady effort, legs not feeling great.
Fri
12 Dec
10 Lane Cove Park - River Runners on the bush track both directions, steady effort. Quad muscles sore.
Sat
13 Dec
6 Easy run to Lane Cove shops and back, striding out on the downhills.
Sun
14 Dec
30 Striders Star LR, Dee Why 'Forest Frolic' - felt OK through 20k at 5:00/km pace. Held on, but tired legs. A few steep hills. Good training run.
Week 50 76k - First track race at Hensley Athletics Field. Weight 74.0kg.
Mon
15 Dec
nil Very late finish at work. Tired.
Tue
16 Dec
10 Lane Cove Park - 300m warm-up jog then 9.7k with the group in 39:45 (4:06/km). Steady to the top gate in 21:40 (5k). Fast last 2k. Afterwards a BBQ in the park for Christmas with the River Runners.
Wed
17 Dec
5 8.00pm. Race: Sydney Athletics Field (ES Marks) - 3000m Steeplechase, last from 6 in 11:22.0 (3:47/km). Good conditions, cool and calm. Improve training before the next one! Started a little too fast the first 3 laps. Liz Rose ran 17:06 in the 5000m (9:45 at 3k) and Kerryn Hindmarsh (McCann) 17:24 (10:10 at 3k). Very competitive race with most runners under 16 minutes.
Thu
18 Dec
nil Rest day. Very late at work.
Fri
19 Dec
12 Lane Cove Park - River Runners bush track both sides of the river, fartlek style. Enjoyable run.
Sat
20 Dec
nil Rest day.
Sun
21 Dec
20 Lane Cove Park 20k in 89:45 (4:29/km). Had planned to run 30k but had stomach troubles. Started too fast, 21:00 at 5k. OK training run.
Week 51 47k - SAF meeting an eye-opener. Need to get faster. Weight 74.0kg.
Mon
22 Dec
nil Rest day. Very late day at work.
Tue
23 Dec
20 Lane Cove Park. River Runners, 4.3k warm-up then 9.7k in 40:24 (4:10/km), fast last 3k then a long 6k warm-down with a bloke who has run 70 for the half marathon.
Wed
24 Dec
nil Rest day. Travel to Wagga for Christmas.
Thu
25 Dec
5 After lunch, Kooringal Road 1500m in 4:52, not feeling that well.
Fri
26 Dec
nil Rest day.
Sat
27 Dec
27 Out/back to Plumpudding Hill via the reserve dirt road at 4:50/km. Cool and didn't need water. Puma 205 shoes were OK. Ran evenly until the last 5k when I slowed down. Good long run.
Sun
28 Dec
nil Rest day. Travel to Sydney.
Week 52 52k - Looking forward to easier days at work. Weight 74.0kg. 239km last 4 weeks.


The End - 2,838 km (54.6k per week)