Ewen's Running Diary - 1987

This page is my running diary from 1987, the year I turned 30. I was improving and ran five PBs on the track. Looking back from 2018, more mileage would have been better and the long interval sessions should have been slower, around 5k race pace. There were 82 days when I didn't run. I ran 3,048 km - an average of 58.6 km per week.

My best results during 1987 were: 800m - 2:16.8, 1500m - 4:51.3, 3000m - 9:56.5, 5000m - 17:50.0, 1 mile - 5:10.0, 10k road - 37:36, Half Marathon - 88:21, City to Surf 14k - 54:21, High Jump - 1.45m.

Links to all my online diaries: 1984, 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
29 Dec
5 Lane Cove Park - Intervals, 3 x 1000m with 500m jog/walk recoveries. 3:14, 3:08, 3:12. Good session, felt strong. Laser shoes were good.
Tue
30 Dec
22 Lane Cove Park with the River Runners. The 9.7k road in 42 minutes, slow at first with a fast last 1.5k. Then ran extra on the bush track easy. Good run. Legs improving.
Wed
31 Dec
2 Short jog including 8 x 100m fast on the Marrs Rd footpath. Good session.
Thu
1 Jan
5 Bulli - 10 x 300m on the beach bikepath at about 60s per 300m.
Fri
2 Jan
nil Rest day.
Sat
3 Jan
30 5.00am. Race: Palm Beach to Manly 30k - 2:11:42 (4:23/km). Good conditions, cool but very humid. Hit the wall at 23k. Splits: 10k 41:30, 15k 62:40, 21.1k 88:20. Blister between left big and second toe. Puma shoes OK. Jenny walk ran 2:06, Al Hoffman 2:22, Steve Lavelle 2:10, Phil Garvin was 2nd in 1:41 (3:22/km pace).
Sun
4 Jan
12 Easy run to Drummoyne and back with a couple of fast strides. Calves tight from yesterday's race.
Week 01 76k - Good Palm Beach to Manly 30k. Weight 74.0kg.
Mon
5 Jan
4 Intervals - new course on Marrs Rd. 6 x 250m up a gentle hill. Averaged about 48 seconds with a fastest of 44. Good training.
Tue
6 Jan
14 Lane Cove Park - River Runners 9.7k fartlek in 43:30, easy flats, fast up the hills. Extra 4.3k afterwards.
Wed
7 Jan
1 Had planned a track session but stopped after 1k of jogging. Tired.
Thu
8 Jan
21.1 Lane Cove Park - training run over the Striders Half Marathon course with Malcolm and Al Hoffman in 1:39:00 (4:42/km). Steady even pace. Cool change.
Fri
9 Jan
10 Lane Cove Park - easy 9.7k with Steve and Phil Caldwell. Bruce Harrison took a video which we watched later at his place.
Sat
10 Jan
5 Intervals, Marrs Rd. 10 x 250m gentle uphill averaging 46.4 seconds (9:17 3k pace). Laser shoes.
Sun
11 Jan
32 Sydney Striders 10 Bridges Star Run - even pace all the way in 2:45:00 (5:09/km). Even paced running all the way. Didn't hit the wall. Good run.
Week 02 87k - Good training week. Weight 74.0kg.
Mon
12 Jan
6 Easy run to Lane Cove shops and back. Legs tired from yesterday's long run.
Tue
13 Jan
14 Lane Cove Park - River Runners 9.7 in 40:40 (4:12/km) fast early then slowed before a stop at 5k in 21:40. Some fast sections on the way back.
Wed
14 Jan
6 Footpath run to Lane Cove Bridge and back easy with a sprint finish. Very hot at 34C, hottest day of summer so far.
Thu
15 Jan
21.1 Lane Cove Striders Half Marathon course in 96:30 (4:35/km). 9 runners in the group, faster pace early. Felt strong on the last hills. Hard run.
Fri
16 Jan
11 Lane Cove Park - bush track both sides of the river. Medium pace, very hot. Drank lots of water.
Sat
17 Jan
nil Rest day. Arrived home late.
Sun
18 Jan
31 Striders Star Lindfield Lope in 2:40:00. Long runs are getting easier. Humid, drank lots of water. Ran mostly with Mike Ward.
Week 03 89k - Another good training week. Weight 74.0kg.
Mon
19 Jan
6 Easy to Gladesville Bridge and back, trying a faster cadence at slow paces of around 4:40/km.
Tue
20 Jan
14 Lane Cove Park - River Runners 9.7k in 40:45 with a 2k in 7:30 and the last km in 3:35. Not a great interval session.
Wed
21 Jan
5 Intervals, Marrs Road. 10 x 250m averaging 49.8 seconds. OK speed for not being rested and after a busy work day.
Thu
22 Jan
21.1 Lane Cove Striders Half Marathon course in 96:30 (4:35/km). 12 starters today including Jo Cowan from Striders and Isobel. Last 4k hard running with Al Hoffman.
Fri
23 Jan
nil Rest day. Motorcycle to Canberra (Mal's) for the Clubman Rally trip.
Sat
24 Jan
7 Early morning run from Mal's to Scullin and back easy paced. Tired.
Sun
25 Jan
nil Rest day. Bike Rally in Cooryong (1250 ks total on the Honda 750).
Week 04 53k - Mileage down a bit this week. Weight 74.0kg. 305km last 4 weeks.


DateKms Comments
Mon
26 Jan
nil Rest day. Motorcycle back to Sydney.
Tue
27 Jan
14 Lane Cove Park - River Runners 9.7k in 41:12 (4:15/km). Slow start then faster on the hills. Fast last 3k with Jenny Walker.
Wed
28 Jan
10 Easy run to Gladesville Bridge and back. Tired. Need more sleep.
Thu
29 Jan
21.1 Lane Cove Striders Half Marathon course in 95:50 (4:33/km). 17 runners, steady early with a faster last 3k finishing with Steve. Felt OK.
Fri
30 Jan
12 Lane Cove Park - Bush track both sides steady with Al in about 59 minutes. Legs OK.
Sat
31 Jan
7 Easy run to Gladesville and back including 2 x 100m strides. Felt OK.
Sun
1 Feb
28.5 Sydney Striders Star Iron Cove Bay Run - 2:19:30 (4:54/km). Fast early running, about 4:10/km pace. Tired the last 7k. Puma shoes were OK.
Week 05 92k - Good week again, feeling fit. Weight 74.0kg.
Mon
2 Feb
nil Rest day. Tired from yesterday's run.
Tue
3 Feb
14 Lane Cove Park - River Runners 9.7k in 39:30 (4:04/km). Included 1 to 3k in 7:20 and a fast last 2k. Running well.
Wed
4 Feb
10 Slow run to Gladesville Bridge and back in 48 minutes. Felt tired.
Thu
5 Feb
21.1 Lane Cove Striders Half Marathon course in 94:40 (4:29/km). 18 runners, easy early reaching half way in 48+ minutes. Running with Bruce after Caravan Park Hill.
Fri
6 Feb
10 River Runners bush track easy in 60 minutes with Steve at the back of the pack. Feeling OK for tomorrow's race.
Sat
7 Feb
11 8.00am. Race: Sydney Striders 10k - 38:55 (3:53/km). Steady pace. OK run for not much speedwork or taper. 5k splits of 19:14/19:41.
Sun
8 Feb
32 Striders Star Bobbin Head Revisited - 2:43:00 (5:06/km). Steady run with a strong finish. Fairly easy.
Week 06 98k - A bit rusty in the 10k race. Weight 74.0kg.
Mon
9 Feb
10 Easy run to Gladesville Bridge and back. Legs still tired from yesterday's run.
Tue
10 Feb
15 Lane Cove Park - Intervals first, 10 x 300m averaging 57.2 seconds. Then the 9.7k road run in 42:12 (4:21/km), steady run. Can improve on this session.
Wed
11 Feb
7 Slow jog to Hunters Hill and back. Tired legs.
Thu
12 Feb
21.1 Lane Cove Striders Half Marathon course in 86:12 (4:05/km). Fast run with Andrew to 9k. Puma shoes. Splits: 1k 4:10, 5k 19:18, 8k 31:53, 16k 64:07.
Fri
13 Feb
13 Lane Cove Park. Bush track both sides of the river in 64 minutes. Left quad sore but otherwise OK.
Sat
14 Feb
10 Lane Cove Park. Easy 10k except for 2 x 1k in 3:25 and 3:14. Tired legs.
Sun
15 Feb
32 Sydney Striders Star Shelley Suggestion - even paced running in 2:42:00. Cool weather. Mostly with Mike Ward and Wayne, good course with a flat finish.
Week 07 108k - Another good training week. Weight 74.0kg.
Mon
16 Feb
8 Very easy jog to Gladesville and back to Lane Cove on the footpath. Legs OK.
Tue
17 Feb
14 Rotary Field grass track - 6 x 300m averaging 53.5, slowing in the 6th. Better than last week. Afterwards, River Runners 9.7k at Lane Cove Park easy in 43:00 running with Ron, Bruce, Isobel and Phil.
Wed
18 Feb
7 Slow jog to Lane Cove pool. Swam 1 x 500m and 1 x 200m slow.
Thu
19 Feb
21.1 Striders Half Marathon Lane Cove course -even paced with Phil, Mal and Stuart Greaves in 89:45 (4:15/km). Half way in 44:45. Last 4k was difficult.
Fri
20 Feb
13 Lane Cove Park - bush track both sides of the river with a fast first half up in 26 minutes. Also swam 1000m at Lane Cove pool in 26 minutes.
Sat
21 Feb
8 Very easy run in the rain. Tired from yesterday.
Sun
22 Feb
30 Striders Star Mosman Meander in 2:33:00 (5:06/km). Ran with Andrew Segula from the River Runners. Hilly for 5 of the last 10k, running at a faster pace. Beautiful very scenic run.
Week 08 101k - Another good week. Training going well. Weight 74.0kg. 399km last 4 weeks.


DateKms Comments
Mon
23 Feb
7 Very easy run to Lane Cove pool. Swam 1000m in 27 minutes. Perhaps try 3 x 400m in 8 minutes?
Tue
24 Feb
14 Rotary Field - 5 x 300m averaging 54.4 seconds with 100m slow walk recoveries. Felt tired, sloppy form, not running well. Afterwards, 9.7k with the River Runners in Lane Cove Park in 41:04 (4:14/km). Felt OK.
Wed
25 Feb
nil Rest day. Swam in Lane Cove pool - 1 x 400m in 9:14 (23 min per km pace) then 600m easy.
Thu
26 Feb
21.1 Sydney Striders Lane Cove HM course with the group. 84:58 (4:02/km) running a steady, even effort. 5k in 20:06, 8k in 32:07, 16k in 64:05. Felt good and fresh from not running yesterday. Impossible to race this course in under 80 minutes!
Fri
27 Feb
15 Lane Cove Park - bush track both sides of the river with the River Runners in 64 minutes. Ran opposite direction, up the right side first and easier than usual. 2k warm-up beforehand. Top of right foot sore.
Sat
28 Feb
nil Rest day. Motocycle ride to Mollymook with Mal and the 4-Owners from Canberra.
Sun
1 Mar
nil Rest day. Return from the Mollyook trip.
Week 09 57k - Lighter week. Fastest ever training half marathon. Weight 74.0kg.
Mon
2 Mar
nil Arrived home late. Raining. Working on the car.
Tue
3 Mar
10 Lane Cove Park - the 9.7k hard in 37:58 (3:55/km). Felt faster than this. Ideal conditions, should have run faster. Split at 5k was 19:52 (up the hill). Need to train better.
Wed
4 Mar
2 New Hallam Avenue short course in 7:50 (3:55/km).
Thu
5 Mar
21.1 Striders Lane Cove Half Marathon course with the group in 89:36 (4:15/km). Steady pace, mostly with Bruce and Dave. Legs felt good after yesterday's short run. The weir was flooded.
Fri
6 Mar
14 Lane Cove Park - bush track up and road back down, easy running. Hit knee hurdling the metal fence. Ran with George to the end of the road.
Sat
7 Mar
nil Rest day for the sore knee. Gradually improving.
Sun
8 Mar
nil Rest day for the knee. Watched the Narabeen Triathlon with Bruce and Andrew then swam 1300m at Lane Cove pool, easy.
Week 10 47k - Need to stop hurdling random fences. Weight 74.0kg.
Mon
9 Mar
nil Rest day. Late finish at work. Knee OK.
Tue
10 Mar
10 Lane Cove Park - Relaxed 9.7k with the group in 38:52 (4:00/km). First part with Bruce, then chasing Peter to the top gate in 20:45. Paced Alan Hoffman on the way back down. Felt OK.
Wed
11 Mar
2 Hallan Ave course in 6:56 (3:28/km). Steady hard effort. Afterwards, swam 4 x 200m at Lane Cove pool.
Thu
12 Mar
21.1 Striders Half Marathon course with the group in 98:30 (4:40/km). Fast early with Malcolm through 9k in 37:20 then slow for the rest with the group.
Fri
13 Mar
11 Lane Cove Park. Bush track up, road down steady pace. Included 1k fast through the bush with Dave. Peter fell over. Ran back with Jenny, Simon and Bruce. About 50 minutes for 11k.
Sat
14 Mar
nil Rest day prior to the race.
Sun
15 Mar
22

10.7
8.00am. Race: Sydney Striders Handicap Half Marathon - 88:21 (4:11/km). Bad race, started too fast. Too much food last night and had stomach cramps at 16k. Splits: 1k 3:55, 3k 11:00, 5k 19:06, 8k 31:06, 15k 59:40. Had to walk Caravan Park hill.
6.00pm. After cycling 19k at 24 kph, ran the bush track at Lane Cove Park, easy paced.
Week 11 76k - Disappointing result in the half marathon. Weight 74.0kg.
Mon
16 Mar
2 Hallam Avenue 2k in 6:54 (3:27/km). Didn't feel that fast. Splits of 3:29/3:25. Felt OK.
Tue
17 Mar
15.7 Lane Cove Park - 6k early in 24 minutes, 10 minutes rest then 9.7k with the group in 41:06. Averaged 4:09/km for the 15.7k. Dave ran 36:50 for the 9.7k!
Wed
18 Mar
2 Hallam Ave 2k in 7:34 with splits of 3:58/3:36. Tired after swimming 1600m in Lane Cove pool. Nice day.
Thu
19 Mar
4 7.30pm. Race: Hensley Field - 3000m in 10:27.0 (3:29/km). Good run off no speedwork. Steady paced, 1500m splits of 5:08/5:19 with an 80 second last lap. Terry McIver ran 9:53. Need these races.
Fri
20 Mar
10 Lane Cove Park - bush track very easy with Steve and Isobel including 6 x 120m strides.
Sat
21 Mar
18 Steady run on Victoria Rd to White Bay and return in 78:30 (4:22/km). Even paced. Need 800m to 3000m race training.
Sun
22 Mar
11 Bulli - On the bike path, 11k at approximately 4:12/km pace. Stomach cramp at 10k. Day of the National Panasonic Striders Half Marathon.
Week 12 62k - Enjoyed the 3000m race. Weight 74.0kg. 242km last 4 weeks.


DateKms Comments
Mon
23 Mar
nil Rest day. Late finish at work. Sore quads.
Tue
24 Mar
10 Lane Cove Park - River Runners 9.7k in 41:21 (4:15/km) including 3 surges and a very fast last 1.5k chasing Peter. BBQ afterwards for Carolyne's 30th birthday.
Wed
25 Mar
3.3 Jogged 2.5k with Mike at 4:10/km then 6 x 80m strides. Felt good. Swam 400m at Lane Cove pool.
Thu
26 Mar
6 7.30pm. Race: Hensley Field - 5000m in 18:01.0 (3:36/km). Steady effort after first lap in 84s (17:30 pace). 3k in 10:48 and 77 secs for the last lap. Felt OK.
Fri
27 Mar
11.5 Lane Cove Park - bush track steady to the top gate with Al and jog back with Isobel. Felt OK.
Sat
28 Mar
12 Bush run with Bruce Harrison and others at St Ives. Slow single track etc for 66 minutes. Hard running. Swam 1000m later at Lane Cove pool.
Sun
29 Mar
24 Lane Cove Park. Long run, slow in 1:56:30 (4:51/km). Felt good with others running up to 39k in marathon training.
Week 13 67k - Steady 5000m race and a good long run. Weight 74.0kg.
Mon
30 Mar
nil Rest day. Late finish at work. Sore quads from yesterday's hilly run.
Tue
31 Mar
5

10
1.30pm. Track at Rotary Field. 10 x 300m averaging 55.8 secs (first in 64) with 100m walk recoveries.

5.30pm. Lane Cove Park - River Runners steady with Jenny Walker and Al Hoffman in 39:15 (4:03/km). Faster than usual.
Wed
1 Apr
4 Hallam Ave. 2k jog then 1000m in 3:06. Then 6 x 80m fast strides with walk recoveries at Blackman Park.
Thu
2 Apr
4 7.30pm. Race: Hensley Field - 3000m in 10:18.0 (3:26/km), a PB! Faster start passing 1500m in 5:00. Last lap in 79 secs but no sprint in the last 100m. Also running were Steve and Bruce. Good race. Happy!
Fri
3 Apr
13 Rotary Field grass track - 5 x 300m averaging 52.2 then 3 x 200m averaging 34.3 with walk recoveries of 100m and 200m. Then at Lane Cove Park, 9.7k with the group in 41:20 (4:15/km). Felt good.
Sat
4 Apr
8 Easy run with Bruce Harrison around Centennial Park after watching the Centenary Athletics meeting. In the 5000m Andy Lloyd ran 13:50 with Rob de Castella running 13:56.
Sun
5 Apr
14 Harbord Diggers run with Bruce - mostly easy running with 3.5k in 13:12 (3:46/km) on a glorious morning.
Week 14 58k - Happy with the 3k PB. Training going well. Weight 74.0kg.
Mon
6 Apr
3 Speedwork at Blackman Park. Ran 10 x 125m diagonal sprints on the soccer fields. Averaged 19.7 secs, about 32 sec 200m pace.
Tue
7 Apr
10 Lane Cove Park - River Runners 9.7k in 40:36 (4:11/km), slow start then fast from 2k to 5k in 20:36. Steady back down the hill. Felt good.
Wed
8 Apr
nil Rest day. Very late finish at work.
Thu
9 Apr
3 7.30pm. Race: 800m in 2:23.0. Poor race, splits of 66/77. Heavy rainstorm after the first lap and a strong headwind the last 100m. In the 5000m, Terry ran 16:51, Bruce 18:58 and Eddie 19:50.
Fri
10 Apr
12 Lane Cove Park - River Runners 9.7k in 40:49 (4:12/km), up in 22:30, back in 18:19 chasing Peter, steady effort with Bruce.
Sat
11 Apr
11 2.00pm. Race: West Metropolitan 10.3k Epping, 5th in 39:54 (3:52/km). Tough hilly course. Andrew 2nd in 37:04, Bruce 4th. 5k splits of 19:10/20:44. Felt OK.
Sun
12 Apr
22.4 Lane Cove Park - long run with Andrew, Malcolm, George and Robert steady in 97:00 (4:20/km). OK pace but a hard run after yesterday's race.
Week 15 61k - Not happy with the 800m race. No speed. Weight 74.0kg.
Mon
13 Apr
nil Rest day. Late finish at work. Need more rest.
Tue
14 Apr
13 Lane Cove Park - River Runners 9.7k in 40:36 (4:11/km) run as fartlek including walks. Allan Hoffman ran 2:59 in the Canberra Marathon and Ron Hoffman 3:09.
Wed
15 Apr
nil Rest day. Late finish at work.
Thu
16 Apr
6 7.30pm. Race: Hensley Field - 3000m in 10:16.0 (3:25/km), a PB! Steady pace, 1k in 3:21, 1500m in 5:06. Bruce ran 10:47.
Fri
17 Apr
13 8.00am. Lane Cove Park - 56 minutes (4:18/km) with Bruce. Saw Sydney Striders running. Foggy and cool.
Sat
18 Apr
nil Rest day. Drive to Culburra.
Sun
19 Apr
5 4.00pm. Culburra - short fartlek run including 4 x 250m at 3k race pace.
Week 16 37k - Happy with the 3k PB, slowly improving. Weight 74.0kg. 223km last 4 weeks.


DateKms Comments
Mon
20 Apr
13 Lane Cove Park - bush track both sides of the river in 60 minutes, steady pace. Warm afternoon. Tired last 2k. At the Boston Marathon, Seko won in 2:11:50 and Deek 6th in 2:14:24.
Tue
21 Apr
12 Lane Cove Park - River Runners 9.7k in 41:06 (4:14/km) as fartlek with 4 faster bits and 4 x 100m striders. Running with fast Steve Lavelle on the way back down the hill.
Wed
22 Apr
4 Intervals - Blackman Park. 10 x 200m with slow jog/walk back recoveries. Averaged 34.3 secs. Didn't feel fast.
Thu
23 Apr
6 7.30pm. Race: Hensley Field - 5000m in 17:50.0 (3:34/km), a PB! Good conditions, mild and calm. Splits: 1k 3:26, 3k 10:41, last lap in 80 seconds.
Fri
24 Apr
12 Lane Cove Park - River Runners 9.7kin 41:30 (4:17/km), steady fairly easy pace. About 3 to 4 light surges Legs a little sore.
Sat
25 Apr
15 Easy bush run at Epping, Fox Valley with Bruce and Andrew. Good track for running. Day of the Anzac Day Marathon.
Sun
26 Apr
20 Sydney Striders Star, Iron Cove Bay Run. With the 'fast' group at 4:30/km pace. Foggy. Felt OK.
Week 17 82k - Good week, happy with the 5k PB. Weight 74.0kg.
Mon
27 Apr
7 Intervals, Rotary Field grass track. 10 x 300m averaging 53.8 with 100m walk recoveries. Just under 3:00/km pace. Working hard. Felt OK. Perhaps should try some faster 200s?
Tue
28 Apr
12 Lane Cove Park - River Runners 9.7k in 41:07 (4:14/km), steady pace on the hills. Feeling a little flat.
Wed
29 Apr
4 Intervals, Rotary Field grass track. 3 x 200m and 3 x 400m steady with Bruce at about 83 secs per 400m pace. Felt good.
Thu
30 Apr
4 7.00pm. Race: Hensley Field - 1 mile, 1st in 5:10.0. Windy, running solo at the front. Equivalent to 1500m in 4:48.9. Splits: 71, 2:31, 3:53 with the last lap in 77 secs. Andrew Segula ran 9:48 in the 3000m and Bruce 10:52.
Fri
1 May
12 Lane Cove Park - River Runners 9.7k in 42:08 (4:21/km) steady group run. Felt easy. Getting into good shape.
Sat
2 May
12 Lane Cove Park- easy bush run with George Lisson and Bruce Harrison on the north side of Lane Cove River from Rotary Field for 62 minutes.
Sun
3 May
12 Harbord Diggers run with Bruce - first 8.5k slow then the 3.5k to the finish in 14:27 (4:08/km). Felt good.
Week 18 63k - Good week and mile race. Weight 74.0kg.
Mon
4 May
8 Intervals, Rotary Field - 5 x 200m averaging 33.7 then 2 x 1000m in 3:27 and 3:58 then 2 x 300m in 58 secs. Finished with 6 x 110m strides.
Tue
5 May
13 Lane Cove Park - River Runners 9.7k in 40:5 (4:12/km), steady run with Bruce and Michael (has a 2:41 marathon PB). Good run but quads sore from yesterday's track session.
Wed
6 May
nil Rest day prior to race day. In retrospect, didn't help at all.
Thu
7 May
6 7.30pm. Race: Hensley Field - 5000m in 18:20.0 (3:40/km). Slow run. Windy. Splits: 1k 3:30, 3k 10:53, last lap in 83 secs. Poor warm-up.
Fri
8 May
10 Lane Cove Park - River Runners 9.7k in 43:12 (4:27/km), easy jog with Bruce and Isobel before tomorrow's race. Sore foot.
Sat
9 May
10 3.00pm. Race: West Metropolitan at Cabarita Park 8k - 27th (from 54) in 29:33 (3:42/km). Easy course. Keith Mayhew 1st in 25:20, Bruce 30th in 30:08. Felt good.
Sun
10 May
14

7
9.00am. Race: Sydney Striders 13k Cross Country - 12th in 53:48 (4:08/km). Felt OK but needed 2 short walks and had a loose shoelace. Phil Garvin 1st in 45:20, Terry McIver 48:30.

4.00pm. Intervals, Rotary Field - 10 x 100m, 3 x 200m, 3 x 300m at 3:00/km pace. 5k jog afterwards. Tired.
Week 19 68k - Slow 5000m but a good 8k XC race. Weight 74.0kg.
Mon
11 May
nil Rest day. Legs very sore from yesterday's race.
Tue
12 May
12 Lane Cove Park - River Runners 9.7k in 42:40 (4:24/km), running some of the way with Jo Cowan and George Lisson including 3 or 4 surges. Also wheel measured the full 10k course, which goes down to the bridge twice.
Wed
13 May
nil Rest day. Late finish at work.
Thu
14 May
6 7.30pm. Race: Hensley Field - 3000m, 7th in 10:09.0 (3:23/km), a PB! Good conditions, mild and calm. Didn't feel that hard. Splits: 3:19, 3:27, 3:23 with a 75 sec last lap. Through 1500m in 5:00. Averaged 81.2 secs per lap.
Fri
15 May
10 Lane Cove Park - River Runners 9.7k in 47:00 (4:51/km), easy jog in a small group including Eddie ('fast Eddie', an old bloke who runs at Hensley).
Sat
16 May
14 At the 'Running Blue' camp - walk/jog for 2.5 hours from Perry's Lookdown through the Blue Gum Forest to Arcadia Flat.
Sun
17 May
14 At the 'Running Blue' camp - ran for 59 minutes down through 'Grand Canyon' on nice trails. Very cool. Walked back the short way in 1 hour.
Week 20 56k - Getting close to 10 minutes for 3000m! Weight 74.0kg. 269km last 4 weeks.


DateKms Comments
Mon
18 May
nil Rest day. Late finish at work. Legs felt OK.
Tue
19 May
10 Lane Cove Park - River Runners 9.7k in 40:59 (4:14/km). Slow first 600m then fast to 5k in 20:12, slow from 7k to 9k then a fast last km.
Wed
20 May
3 Intervals - Blackman Park Rd soccer fields. 5 x 200m averaging 29.2 secs with walk back recoveries. Controlled fast running, felt good.
Thu
21 May
2 7.00pm. Race: Hensley Field - 800m in 2:19.9. OK race, running solo. Splits of 69/70. Bruce raced the 5000m in 18:25.0.
Fri
22 May
14 Lane Cove Park - River Runners 10k in 42:57 (4:18/km). Felt good with some hard bits to 5k and jogging back with Dave. 4k warm-up with Hippie Steve.
Sat
23 May
7 Intervals - Rotary Field grass track. 10 x 300m in 8:43 total (52.3 sec average) with 100m walk recoveries. 2 sets of 5 with 400m slow walk between sets. Steve and Bruce also ran the session in about 9:10. Felt OK. Warm-up 2k then 4 x approx 80m strides.
Sun
24 May
16 Sydney Striders Star Ten Bridges - steady run in 90 minutes, bush track first bit. Ran the second half with Bruce.
Week 21 52k - Good 800m race but need to run more. Weight 74.0kg.
Mon
25 May
nil Rest day. Went to Rotary Field to run after work but the lights were out.
Tue
26 May
10 Rotary Field - 7 x 150m with 200m walk recoveries. Averaged 22.9 which is 30.5 for 200m pace. Afterwards at Lane Cove Park, River Runners 9.7k in 40:57 (4:13/km) fartlek run. Felt good and strong.
Wed
27 May
3 Blackman Park with Bruce - 10 x 90m strides in about 16 secs each. Quads sore from yesterday's training.
Thu
28 May
5 7.30pm. Race: Hensley Field - ran 2000m of the 3k race in 6:29.0 (3:14.5/km). A PB for 2k. Average 77.8 sec per lap. Ran barefoot and felt OK. Splits: 36s first 200m then 3:12, 3:17, 4:10 jogging the last km, finishing in 10:39. Bruce ran a PB for 3k of 10:37.0. Quads were sore before racing and very sore walking at work (yesterday's sprints?).
Fri
29 May
10 Lane Cove Park - River Runners 9.7k in 42:40 (4:24/km), easy jogging with Trevor and Isobel. Legs improving and felt OK. Steve is running the Australian Marathon.
Sat
30 May
7 Rotary Field - 8 x 300m with 100m walk recoveries. Averaged 51.5 and felt good. Took a 5 min break after the 5th. Then 4 x 110m strides and 1000m in 3:33 running with Peter and Bruce.
Sun
31 May
12 Harbord Diggers run with Bruce and Peter in 55 minutes. Slowed after starting fast. Cold. The 24 hour track race finishing today.
Week 22 47k - Good 2k time trial. Speed improving. Weight 74.0kg.
Mon
1 Jun
5 Intervals, Rotary Field grass track. 10 x 200m with 180m walk recoveries. Averaged 32.8 secs. Straight after work so a little tired.
Tue
2 Jun
10 Lane Cove Park, River Runners 9.7k slow and easy at around 4:30/km including a few long strides and a very fast last 200m. Aiming for a sub-10 3000m tomorrow at Rotary.
Wed
3 Jun
5 4.30pm. Race: Rotary Field (time trial) - 3000m in 10:15.0 (3:25/km). Ten runners and very cold. Wore spikes but need more heel lift as the achilles were sore afterwards. Splits: 3:18, 3:39, 3:18 with a 78 sec last lap. Simon and Ian 10:30 and Malcolm 10:40.
Thu
4 Jun
3 7.30pm. Race: Hensley Field - 800m, 3rd in 2:19.6. OK race, leading the first lap in 68/9 so ran evenly. Calves sore from yesterday's run in spikes. Need some sprinting in the training. Bruce ran the 5000m in 18:21.
Fri
5 Jun
10 Lane Cove Park - River Runners 9.7k slow with the croup in 44:05, including a new runner, an orienteer.
Sat
6 Jun
nil Rest day. Solid rain all day.
Sun
7 Jun
14 7.00am. Race: (unofficial 10k) in 37:12 (3:43/km). First 10k of the Australian Marathon as a bandit. What was I thinking? Ran behind the group that included Tani Ruckle (2:37:52), Maria Trujillo (2:38:37) and Glynnis Penny (2:45:50). Splits: 1k 3:20, 3k 10:33, 5k 17:52, 12k 45:56. Another 2k warming down. Race went over the Harbour Bridge. Felt good. Peter Renner 1st in 2:14:08, Danny Boltz 2:14:35, Gabriel Kamau 2:16:03.
Week 23 47k - Good week and 10k but low mileage. Weight 74.0kg.
Mon
8 Jun
3 Blackman Park Reserve. First 'high quality' speed session, trying to improve basic speed. 4 x 90m averaging 13.7 and 2 x 200m averaging 27.9 with full slow walk recoveries. Good session.
Tue
9 Jun
15 Lane Cove Park - River Runners 9.7k in 42:09 (4:21/km) including four surges on the flat sections. 5.3k warm-up beforehand. Felt good. Perhaps do 5 x 300m as part of the warm-up?
Wed
10 Jun
7 Rotary Field was closed so jogged through Chatswood West with Bruce, Malcolm Satchell, Ian and 2 others. Easy running.
Thu
11 Jun
6 7.30pm. Race: Hensley Field - 3000m in 9:56.5 (3:19/km) a PB! Good conditions, mild and calm. Started steady, aiming to speed up, wasn't passed after 200m in 39 secs. Still with Bruce at 600m (10:35). Splits: 3:17, 3:23, 3:16.5 with a last lap in 73 secs to beat Terry McIver. Lap splits: 39, 79, 79, 80, 82, 82 83, 72.5. Very happy to finally break 10 minutes!
Fri
12 Jun
10 Lane Cove Park - River Runners 9.7k in 43:45 (4:31km), easy running with 3 short surges. Felt good.
Sat
13 Jun
5 Intervals, Rotary Field grass track - 5 x 300m with 100m walk recoveries in 68 secs. Averaged 50.8 secs (4:14 for 1500m pace).
Sun
14 Jun
12 Harbord Diggers group run, 11.8k at a fast pace in 47:54 (4:04/km) with Bruce. Jenny Walker ran 46 minutes and Simon 42 minutes.
Week 24 58k - Under 10 minutes for 3k! Weight 74.0kg. 204km last 4 weeks.


DateKms Comments
Mon
15 Jun
3 Blackman Park Reserve - 6 x 90m strides then 4 x '200m' averaging 29.2 secs. Progression with each a little faster. Running on the soccer fields so distance is approximate, could be 180 or 190 metres.
Tue
16 Jun
10 Lane Cove Park - River Runners 9.7k steady in 45:42. Fast early then some walks on the hills. Included 2 to 3 surges. A recovery run of sorts.
Wed
17 Jun
nil Rest day. Very late finish at work.
Thu
18 Jun
3 7.00pm. Race: Hensley Field - 800m in 2:16.8 chasing Andrew Segula. Splits of 66/71. Best 800m of the season. Need more effort at the 500m mark. Bruce ran 18:34 for 5000m after being 3:32 at 1k and 11:00 at 3k.
Fri
19 Jun
nil Start of annual holidays! Travelling with Mal and Jim on the motorcycles to far north Queensland.
Sat
20 Jun
nil Rest day.
Sun
21 Jun
3 Coffs Harbour - short session of 5 x 200m in the car park at the caravan park.
Week 25 19k - Good 800m race, speed is improving. Weight 74.0kg.
Mon
22 Jun
nil Rest day. Just a walk around Surfers Paradise.
Tue
23 Jun
8 Surfers Paradise - early morning run on and beside the beach at a good pace. About 32 minutes for 8k. Visited Seaworld.
Wed
24 Jun
5 Surfers Paradise - early morning jog with Mal then 6 x 300m at a steady effort. Visited Dreamworld.
Thu
25 Jun
nil Rest day. Left 'The Resort' at Surfers Paradise and rode to Maroochydore.
Fri
26 Jun
nil Rest day. Rode from Maroochydore to Rockhampton.
Sat
27 Jun
9 Airlie Beach. Afternoon run from 'Reef Oceania' out and back for 40 minutes thinking about good form.
Sun
28 Jun
nil Airlie Beach. Did the '3-Island Tour' with Jim and Mal to Hook, South Molle and Whitehaven Beach.
Week 26 22k - Lots of moto riding, not much running. Weight 74.0kg.
Mon
29 Jun
7 Cannonvale - Early morning 30 minutes of steady running with a few fast sections. Day of snorkling on the Great Barrier Reef!
Tue
30 Jun
nil Airlie Beach. Rest day, spending the day on the beach.
Wed
1 Jul
nil Rest day. Rode 930 kilometres south after leaving Jim and Mal to head north.
Thu
2 Jul
5 Maryborough - morning run for 20 minutes as 5 steady, 10 'fast' and 5 steady. Calves sore.
Fri
3 Jul
6 Forster. Late afternoon steady run for 25 minutes including some at under 4:00/km pace.
Sat
4 Jul
nil Rest day. Rode from Forster to Sydney. Long day on the bike.
Sun
5 Jul
10 7.15am. Lane Cove Park - Steady run with Bruce and George for 45 minutes. Legs tired.
Week 27 28k - Not much running, lots of motorcycle riding. Weight 74.0kg.
Mon
6 Jul
nil Rest day. Back at work, very late finish.
Tue
7 Jul
10 Lane Cove Park - River Runners 9.7k in 43:00 (4:26/km), steady to easy run at the back of the pack with Steve Lavelle.
Wed
8 Jul
9 Lane Cove Park - Intervals with Bruce and George. 6 x 500m averaging 1:44 with walk/jog recoveries. Felt easy. 3k warm-down run.
Thu
9 Jul
5 7.30pm. Race: Hensley Field - 3000m in 10:12.0 feeling OK. Held 80 sec laps to half way then faded. Finished ahead of Chris Dwyer. Last lap in 81 secs. Bruce ran 10:36 and Fast Eddie 11:39.
Fri
10 Jul
nil Rest day. Travel to Culburra.
Sat
11 Jul
6 7.00am. 3k steady and 3k jogging on the morning of G & C's wedding.
Sun
12 Jul
10 5.00pm. Lane Cove Park - started fast, passing 4k in 16 minutes. Bumped into Andrew and jogged back down, covering the 9.7k in 42:12 (4:21/km). At the Harbour to Manly 13.6k, Lawrie Whitty won in 40:12, first lady ran 47:30.
Week 28 40k - Not too bad in the 3000m. Weight 74.0kg. 109km last 4 weeks.


DateKms Comments
Mon
13 Jul
nil Rest day. Late finish at work.
Tue
14 Jul
nil Rest day. Hit knee on car door. Painful!
Wed
15 Jul
nil Rest day. Visited Dr Manning for the knee injury.
Thu
16 Jul
nil Rest day. Knee swelling going down but not enough to run yet.
Fri
17 Jul
10 Lane Cove Park - River Runners 9.7k steady in 44:07 (4:33/km). Unfit. Included 3 short surges. Knee OK but not 100%.
Sat
18 Jul
15.1 Turramurra Trotters - City to Surf training session in 70:03 (4:38/km) running with Bruce. Faded the last 5k so not looking good for a fast City to Surf. Dave and Mal ran 65 minutes.
Sun
19 Jul
3

5
AM - Intervals, 5 x 400m averaging 77.2 with 200m jog/walk recoveries.

PM - Rotary Field grass track - 3 x 1000m with a 200m jog/walk recovery. Averaged 3:23 but the first at 3:15 was too fast.
Week 29 33k - Knee injury not what the doctor ordered. Weight 74.0kg.
Mon
20 Jul
nil Rest day. Late finish at work.
Tue
21 Jul
12 Lane Cove Park - River Runners 9.7k in 41:52 (4:19/km) as fartlek with four faster sections. Fitness improving. Earlier long warm-up.
Wed
22 Jul
nil Rest day. Raining all day. Tired from work.
Thu
23 Jul
5 7.30pm. Race: Hensley Field - 3000m in 10:26.0 (3:29/km). Very windy so pressure off to run fast. Averaged 83.5 laps. 600m in 1:59 and 1500m in 5:05 so quite a fade. Last lap in 80 secs.
Fri
24 Jul
13 Lane Cove Park - Intervals early, 6 x 500m averaging 1:37.7 with 300m jog/walk recoveries. Then the River Runners 9.7k in 46:14 (4:46/km) jogging with Scott and George. Very hard running this long after intervals.
Sat
25 Jul
11

3
8.00am. Race: Sydney Striders Lane Cove Park 10k - 39:57 (4:00/km). Splits: 4k 15:30, 5k 20:05 and the last km in 3:40.

3.00pm. Intervals, Sydney Athletic Field (ES Marks) - 5 x 400m with 3 minute jog/walk recoveries. 72, 79, 71, 77, 69. Averaged 73.6, hard effort. Goal is to run 10 x 400m in 75 seconds.
Sun
26 Jul
4 Intervals, Rotary Field grass track - 10 x 200m with 180m walk back recoveries. Averaged 33.3 secs, steady pace. Good form although tired. Afterwards watched a fun run and back at Bruce's the video he took at SAF yesterday.
Week 30 48k - Breaking 40 for 10k was hard! Not fit. Weight 74.0kg.
Mon
27 Jul
5 Intervals, Rotary Field grass track - 10 x 300m with 100m walk recoveries in 65 secs. Averaged 54.6 secs but slowed after the first in 54.0.
Tue
28 Jul
11 Lane Cove Park - River Runners 9.7k plus Caravan Park hill in 46 minutes (4:18/km). Knee was fine, fully recovered.
Wed
29 Jul
4 Easy run from home around local streets with 8 short strides of 40m up to top sprinting speed. Felt good.
Thu
30 Jul
6 7.30pm. Race: Hensley Field - 5000m in 18:19.0 (3:40/km). OK race but faded (headwind on the back straight). Splits: 600m in 2:07 (17:40 pace), 1k 3:31, 3k 10:50. Still a long way from full fitness.
Fri
31 Jul
13 Lane Cove Park - River Runners 11k in 45:48 (4:10/km) incl Caravan Park hill, fast last km with Al and Malcolm. Warm-up 2k with John.
Sat
1 Aug
15.1 Turramurra Trotters City to Surf session in 66:12 (4:23/km), steady early with Bruce then a fast last 6k with Linda Thomson and Malcolm Satchell. Improving.
Sun
2 Aug
9 Lane Cove Park - Intervals, 6 x 500m averaging 1:41 with 300m jog/walk recoveries. Raining. Laser shoes lacked grip and felt slow. Upset stomach.
Week 31 63k - Slow 5k race but fitness slowly returning. Weight 74.0kg.
Mon
3 Aug
5 Intervals, Blackman Park Reserve - 10 x '200m' with 200m jog/walk back recoveries. Averaged 32.6 secs.
Tue
4 Aug
15 Lane Cove Park - River Runners 9.7k in 39:18 (4:03/km) running fast to the top gate in 20:02 and steady back down. Earlier 5.3k warm-up at 4:30/km. Felt OK.
Wed
5 Aug
7 3.00pm. Lane Cove Park - Bush track up to Porter's Creek, easy run as tired from yesterday's running. City to Surf number arrived in the mail.
Thu
6 Aug
7 6.00pm. Intervals, Rotary Field grass track - 2k warm-up then 10 x 300m with 100m walk recoveries. Averaged 58.5 secs steady and relaxed, running with Bruce.
Fri
7 Aug
8 Lane Cove Park - shorter run with the group in 36:20 (4:33/km) including Peter coming back. Easy run.
Sat
8 Aug
nil Rest day.
Sun
9 Aug
15 10.00am. Race: City to Surf 14k - 819th in 54:21 (3:53/km). Great result considering the short build-up. Good conditions, cool with some light rain. Steady, even effort wearing the Puma shoes. Splits: 1k 3:45 (middle of tunnel), 3k 10:53, 5k 18:56 10k 39:24. Short warm-up with strides.
Week 32 57k - Happy with the City to Surf time. Weight 74.0kg. 201km last 4 weeks.


DateKms Comments
Mon
10 Aug
nil Rest day. Sore legs from yesterday's race.
Tue
11 Aug
10 Lane Cove Park - River Runners 9.7k easy in 44:00 (4:32/km). 17 runners in the group. Legs OK but needed another recovery day.
Wed
12 Aug
9 Intervals, Rotary Field - 6 x 500m with 300m jog/walk recoveries. Averaged 1:35.3 with even pacing, the first in 1:36. Running with Malcolm Satchell and George Lisson. Felt good.
Thu
13 Aug
6 7.30pm. Race: Hensley Field - 5000m in 18:39.0 (3:44/km), very easy. Was still in 1st place after 600m, the first 200m in 34 secs. Ran ahead of Carol Horn between 3k and 5k. Splits: 1k 3:30, 3k 11:06.
Fri
14 Aug
15 Lane Cove Park - River Runners 9.7k in 45:46 (4:43/km) easy running. Slow 5.3k warm-up with George. Felt a little tired. Not sure about tomorrow's race.
Sat
15 Aug
12 8.00am. Race: Striders 10k in 39:17 (3:56/km). Steady run sticking with Scott until 7k. Felt OK but not fresh. 5k splits: 19:24, 19:53. Warm, summer has arrived!
Sun
16 Aug
10 5.00pm. Easy run with Bruce and Andrew, bush track up and the road back in 53 minutes. Jenny's engagement party.
Week 33 62k - Not quite recovered from the City to Surf. Weight 74.0kg.
Mon
17 Aug
nil Rest day. A day off to recover from last week.
Tue
18 Aug
10 Lane Cove Park - River Runners 9.7k in 43:30 (4:29/km). Easier run with 1k fast and a sprint up the hill with Dave. Small group, light rain.
Wed
19 Aug
nil Rest day. Raining. Hopeful of running 10 minutes in tomorrow's 3000m race.
Thu
20 Aug
6 7.30pm. Race: Hensley Field - 3000m in 10:19.0. Poor race, felt slow in the first kilometre. Died in the last 2k and a poor last lap. Headwind on the main straight. 400m splits: 38, 80, 79, 81, 85, 87, 87, 82.
Fri
21 Aug
15 Lane Cove Park - River Runners, bush track warm-up for 25 minutes then 10k steady with the group in 43:12 (4:19/km). Felt OK, but tired. Jo Cowan back running with the group.
Sat
22 Aug
5 After watching the West Metropolitan XC racing at Epping, very easy jogging for 25 minutes.
Sun
23 Aug
22 8.00am. Race: Sydney Striders Botany Half Marathon - 20th in 91:35 (4:20/km). Tough windy conditions. Finished 200m behind Scott and 5 secs ahead of Jo after 44 minutes at half way. Phil Garvin 1st in 72:26. Terry McIver ran 84 minutes.
Week 34 58k - Hard half marathon and a slow 3000m. Weight 74.0kg.
Mon
24 Aug
12 3.00pm. Lane Cove Park - Bush track out and back on the other side of the river in 59 minutes. Running with good form, but easily. Tired from yesterday's race.
Tue
25 Aug
4

11
12.30pm. Intervals, Lane Cove Park - 10 x 300m on the road with 100m walk recoveries. Averaged 52.9 secs.

5.30pm. Lane Cove Park - River Runners 10k in 43:48 (4:23/km) with one fast section. Felt OK but a little tired.
Wed
26 Aug
12 Lane Cove Park - Bush track very easy after the first km faster, chasing the group. Tired. Don't eat before running!
Thu
27 Aug
6 7.30pm. Race: Hensley Field - 5000m in 18:15.0 (3:39/km). OK race, running alone after 1k in 3:31, 3k in 10:50. Lost concentration. Last lap in 78 secs. Bruce ran 18:45.
Fri
28 Aug
10 Lane Cove Park - River Runners 10k steady but slow in 44:20 (4:26/km). Very tired from yesterday's race so not sure about racing tomorrow.
Sat
29 Aug
11 3.00pm. Race: West Metropolitan Meadowbank Park XC - 11th from 24 in the men's race in 33:45 (3:45/km). Andrew 12th in 34 minutes but ran 32 last time, so not fit. Lap splits of 10:57, 11:23, 11:25. Felt OK after yesterday's easy run.
Sun
30 Aug
13.5 8.00am. Lane Cove Park with Andrew and Bruce in 62 minutes, easy running. Great 10,000m at the World Athletics Championships with surges. In the women's marathon, Rosa Mota won in 2:25.
Week 35 79k - Better week, improving in the 5000m. Weight 74.0kg.
Mon
31 Aug
5 Intervals, Blackman Park Reserve - 10 x 200m with walk back recoveries. Averaged 30.8 secs with a tailwind for the last 5. Ran fast but relaxed. Felt good.
Tue
1 Sep
16 Lane Cove Park - River Runners 10k in 41:59 (4:12/km), steady with Malcolm. Steve ran 34:59. 2k warm-up and a 4k warm-down slow run with Caroline.
Wed
2 Sep
8 2.30pm. Lane Cove Park - slow jog to Porter's Creek and back on the bush track. Legs tired.
Thu
3 Sep
5 7.30pm. Race: Hensley Field - 3000m in 10:23.0 (3:28/km). Faded after 1k in 3:18. Lap splits: 39, 80, 79, 81, 87, 88, 92, 77. Competitive race, Mandy Dovey the 1st woman in 10:04. Bruce ran 10:38. Keep building up the training!
Fri
4 Sep
2

10
Intervals, Lane Cove Park - 4 x 500m with 300m walk recoveries. Averaged 1:31.5. Felt OK.

Afterwards, River Runners steady 10k in 42:54 (4:17/km). Top gate in 22 minutes and 3 surges coming back.
Sat
5 Sep
6 4.30pm. Slow jog on the footpath towards Gladesville and back. Very easy.
Sun
6 Sep
16.1 6.00am. Race: Sydney to Wollongong 5 x 10 mile relay. Ran a leg for the Striders in 67:02 (4:08/km). Felt great for 13k then tired. Good time for a leg with a fair bit of uphill. Finished 3rd place in the teams race.
Week 36 68k - Fitness returning but need more mileage. Weight 74.0kg. 267km last 4 weeks.


DateKms Comments
Mon
7 Sep
6 Recovery run. Very easy jogging to Blackman Park, 3 laps of the park then back on the bush track including some walking.
Tue
8 Sep
12 4.45pm. Lane Cove Park - warm up then 1 x 500m fast in 1:25.8 (68.6 400m pace). Rest then River Runners 10k steady in 44:33 (4:27/km). Top gate in 21:43 including middle km faster, slow coming back.
Wed
9 Sep
6 Rotary Field with Bruce - 5 x 100m with walk back recoveries, averaged 17.4 secs. Then 300m in 53 and 400m in 71. Then 3000m jogging bends and striding the straights. Felt good.
Thu
10 Sep
6 7.30pm. Race: Hensley Field - 5000m in 18:19.0 (3:40/km). Good race with Bruce who ran 18:26. In the lead for the first 200m in 33 secs then eased back. Splits: 1k 3:38, 3k 10:57, last lap in 80 secs. Windy.
Fri
11 Sep
10 Lane Cove Park - River Runners 9.7k in 42:15 (4:21/km), slow back from the top gate with George and Eddie.
Sat
12 Sep
nil Rest day. Peter and Dorothy's wedding.
Sun
13 Sep
3

7
8.00am. Race: Sydney Striders 1 mile - 2nd in 5:23.9 from 11 starters. Split 800m in 2:36 so faded second half. Matthew Kaley 1st in 4:55 and Jo Cowan 1st woman.

4.00pm. Intervals, Rotary Field grass track - 10 x 400m with 2:30 jog/walk recoveries. Averaged 76.4 secs with the last 400m in 71. Good session.
Week 37 50k - Still not back to perfect training. Weight 74.0kg.
Mon
14 Sep
9 Easy run with Bruce, Blackman Park to Epping Rd, track, Mowbray Rd, industrial estate. About 5:00/km pace.
Tue
15 Sep
8

10
1.00pm. Lane Cove Park - up the road to Porter's Creek then back on the bush track, easy.

5.30pm. Lane Cove Park - River Runners 10k in 42:33 (4:15/km), fast first 2k in 7:08 then the rest steady with George. 5k split in 21:00.
Wed
16 Sep
nil Rest day. Early night, 7.30pm.
Thu
17 Sep
7 7.30pm. Race: Hensley Field - 3000m in 10:09.0 (3:23/km). Good effort and nice calm conditions. Started a little too fast, 1k in 3:17. Steve Lavelle ran 10:00 and Bruce 10:37. Lap splits: 40, 77, 80, 84, 84, 89, 81, 74.
Fri
18 Sep
11 Lane Cove Park - Bush track fast up to Porter's Creek then slow back with Peter and Phil. Warm-up 1k. Felt good.
Sat
19 Sep
8 9.00am. Race: Earlwood Sports 6k Fun Run - 6th in 23:45 on a hilly course. Passed 3k in 11:28. Paul Darvodelsky 1st in 22:57.
Sun
20 Sep
22

8
Striders Star LR Balmain Bungle in 1:40 (4:35/km). Tired after 15k. Malcolm and Scott ran 30k.

Intervals, Blackman Park Reserve. Alternating fast and slower 200s x 20 averaging 37.6 secs with 1:25 jog recoveries.
Week 38 83k - Pleased with the 3000m race, closer to 10 minutes. Weight 74.0kg.
Mon
21 Sep
nil Rest day. Very late finish at work.
Tue
22 Sep
10 Lane Cove Park - River Runners 9.7k in 37:46 (3:54/km). Hard effort all the way, 1k 4:09, 2k 7:50, 3k 11:30, top gate PB in 19:57. Running with Vince and Garry. Good run.
Wed
23 Sep
15 Lane Cove Park - part of the half marathon course steady with Bruce and Malcolm at 4:24/km pace. Felt OK.
Thu
24 Sep
7 7.00pm. Race: Hensley Field - 800m in 2:18.5. OK considering yesterday's longer run. 200m splits: 32, 35, 37, 34. Also ran the 5000m in 21:18 (4:16/km) after leading through 600m in 1:51. Bruce ran 18:43.
Fri
25 Sep
10.5 Lane Cove Park - River Runners bush track up, very fast to the top of the steps in 25 minutes chasing Paul. Jog back down with Peter and Bruce.
Sat
26 Sep
nil Rest day. Tired.
Sun
27 Sep
23 Sydney Striders Star - Iron Cove Bay Run in 1:42:30 (4:26/km) running mostly with Malcolm. Felt good. Faster between 5k and 20k. Getting stronger.
Week 39 65k - OK speed in the 800m race. Weight 74.0kg.
Mon
28 Sep
nil Rest day. Late finish at work.
Tue
29 Sep
12 Rotary Field - 2k jog to and from the track and 8k on the track in 33:00 including a number of surges. A couple of walks warming down. Train for the 1500m?
Wed
30 Sep
nil Rest day. Late finish at work.
Thu
1 Oct
6 7.30pm. Race: Hensley Field - 3000m in 10:03.0 (3:21/km). Felt good, but not fast. Need shorter speedwork on Tuesdays. Mike Ward ran 10:26, Carol Horn 10:28 and Bruce 10:32. Lap splits: 39, 78, 81, 80, 85, 81, 84, 75.
Fri
2 Oct
7 Lane Cove Park. River Runners easy bush track up to Porter's Creek and road back down. Running with Bruce and Eddie. Felt a little tired.
Sat
3 Oct
11 8.00am. Race: Sydney Striders Mosman 10k - 5th (6th on handicap) in 38:49 (3:53/km). Liz Rose the first female. Splits: 1k 3:34, 3k 10:57, 5k 18:00, 7k 27:00. A better 10k race.
Sun
4 Oct
11 Culburra - easy jog around the town. Legs tired from yesterday's race. Quality training is needed.
Week 40 47k - So close in the 3000m! Weight 74.0kg. 245km last 4 weeks.


DateKms Comments
Mon
5 Oct
nil Rest day. Late finish at work. Bruce ran 89 in the Ulludulla half marathon and 85 minutes for Andrew.
Tue
6 Oct
10 Lane Cove Park - River Runners 9.7k in 39:43 (4:06/km), steady run, top gate in 21 minutes. Running with Scott on the way back. Tired from a long work day.
Wed
7 Oct
nil Rest day. Late finish at work.
Thu
8 Oct
21.1 5.30pm. Striders' Half Marathon course in Lane Cove Park in 95:15 (4:31/km). Running with Bruce, Andrew and Dave. Not easy after a long work day. Legs felt good in the morning but tired this afternoon.
Fri
9 Oct
nil Rest day. Travel to Wagga.
Sat
10 Oct
nil Rest day. Wagga.
Sun
11 Oct
11 Wagga - easy running on the Willans Hill trails with Charlie the dog. The City to Lake 9k fun run was on today, Bruce Sanders 1st in 28 minutes and the 1st lady ran 34 minutes.
Week 41 42k - Not a great week. Weight 74.0kg.
Mon
12 Oct
nil Rest day. Raining and very cold all day, about 9C.
Tue
13 Oct
10 Lane Cove Park - River Runners 9.7k in 40:15 (4:09/km), steady with Dave and Graham. Felt good and easy. Malcolm ran 36:28 (3:46/km), very fast.
Wed
14 Oct
3 Rotary Field grass track - 10 x 80m sprints with 120m jog recoveries (sprint straights, jog bends). Good session.
Thu
15 Oct
6 7.30pm. Race: Hensley Field - 3000m in 10:35.0. Very windy. Faded after holding 80 sec laps to 1500m. Mandy Dovey ran 10:18 and Bruce 11:01. Tough run but felt good early. Lap splits: 41, 80, 78, 82, 89, 90, 91, 84.
Fri
16 Oct
11 Lane Cove Park - after a thunder storm, road up steady to 5k in 24 minutes then bush track down from Porter's Creek. Legs sore from Wednesday and yesterday's race.
Sat
17 Oct
nil Rest day.
Sun
18 Oct
21 Sydney Striders Star, North Ryde Ramble in 1:38:20. Steady running with a former Ryde/Hornsby bloke. Felt OK but short on sleep.
Week 42 51k - Another ordinary week. Weight 74.0kg.
Mon
19 Oct
nil Rest day. Late finish at work.
Tue
20 Oct
10 Lane Cove Park - River Runners 9.7k in 39:12 (4:03/km) steady with Garry in the rain. Malcolm up ahead, running well while Bruce is injured.
Wed
21 Oct
4 Lane Cove Park - 10 x 200m averaging 34.2 secs with walk back recoveries. 2 sets with 10 minutes rest between sets. Saw Peter out running.
Thu
22 Oct
4 Rotary Field - 12 x 80m sprints with 120m jogs, running with Eddie McLean at about 90% effort.
Fri
23 Oct
10 Lane Cove Park - River Runners 9.7k in 42:42 (4:24/km) steady running. Felt a little tired. Day off work after a bike accident yesterday.
Sat
24 Oct
nil Rest day. Joined Reebok Kuringgai athletics club for the summer track season.
Sun
25 Oct
12 9.00am. Race: Interclub Challenge at Grays Point. Very tough cross country course, 10.3k - 77th in 42:53 (4:10/km). Fell in a water hole. Matthew ran 40:20. So many fast runners!
Week 43 40k - Need more mileage and less work work. Weight 74.0kg.
Mon
26 Oct
nil Rest day. Late finish at work.
Tue
27 Oct
15 Lane Cove Park - River Runners 10k in 43:30 as fartlek with various fast sections up to 500m. Felt good. 5k warm-up jog.
Wed
28 Oct
5 Intervals, Rotary Field grass track - 5 x 200m average 38 secs, 5 x 100m in 17 secs, 1 x 400m in 75 secs. Running with Bruce. Fairly easy session.
Thu
29 Oct
4 7.30pm. Race: Hensley Field - 3000m in 10:17.0. Fair result. Had planned to race the mile but not enough starters. Lap splits: 37, 80, 81, 84, 84, 86, 88, 77. Bruce ran 11:50 and 'Red' 9:59.
Fri
30 Oct
nil Rest day. Late finish at work.
Sat
31 Oct
12 8.00am. Race: Sydney Striders North Ryde 10k - 7th in 38:19 (3:50/km). 5th on handicap. Steady, even paced race early but slow last 4k. Lacking mileage. Splits: 1k 3:37, 3k 11:00, 5k 18:40, 7k 26:30.
Sun
1 Nov
26 Striders Star Chatswood in 2:00:30 (4:38/km). Mostly with Malcolm, Steve and Brett. Started fast with some 4:15 kms and faded. Heard that Bernie King ran the 1500m in 4:35 at Interclub.
Week 44 62k - Races slow due to low weekly mileage. Weight 74.0kg. 195km last 4 weeks.


DateKms Comments
Mon
2 Nov
nil Rest day. Both calves very tight and sore (yesterday's fast hilly run?). Can't run.
Tue
3 Nov
16 Lane Cove Park - River Runners including warm-up and warm-down in 70:30 (4:24/km). Couldn't keep up with the group on the normal run.
Wed
4 Nov
nil Rest day. Went out to ES Marks and watched Jenny Walker and Simon compete in the 5000m. Simon ran 15:31 and Jenny 18:17.
Thu
5 Nov
6 7.30pm. Race: Hensley Field - 5000m in 17:57 (3:35/km). Good result. Race was run in lane 3 with an adjusted start due to the inner lanes being resurfaced. About 50 metres + 12 laps. Felt slow in the middle stages. 77 sec last lap. Bruce ran 18:28.
Fri
6 Nov
13 Lane Cove Park - River Runners 3k early then bush track up in 26 minutes including some fast sections. Felt good.
Sat
7 Nov
nil Rest day. At Interclub, Bernie King ran 9:40 and Liz Rose 9:31 for 3000m.
Sun
8 Nov
28 Striders Star Ten Bridges, short course 26k in 2:08:37 (4:57/km). Fast to Gladesville Bridge then slower. Felt good, much stronger at this distance. In the afternoon at Rotary, warmed up for 2k but calves too sore.
Week 45 63k - Good to be under 18 minutes for 5000m. Weight 74.0kg.
Mon
9 Nov
nil Rest day. Late finish at work.
Tue
10 Nov
16 Intervals, Rotary Field - 4 x 80m strides then 5 x 300m with 100m walk recoveries. Averaged 52.2 secs with the first in 49 secs. Need to run 200s. After at Lane Cove Park, 10k with the River Runners in 47 minutes, felt tired.
Wed
11 Nov
nil Rest day. Steady rain all day.
Thu
12 Nov
4 7.30pm. Race: Hensley Field - 3000m in 10:27.0 (3:29/km). Windy. Started fast and faded after 1500m. Bruce ran 10:37 and 'Red' 10:05. Slow last lap. Lap splits: 37, 78, 82, 82, 90, 92, 85, 81.
Fri
13 Nov
13 Lane Cove Park - River Runners 3k warm-up with John S then bush track steady to fast in 48 minutes. Felt remarkably good. New racing flats, Adidas 'de Castella Competition' for $80.
Sat
14 Nov
5 4.00pm. Race: Rotary Field Interclub - 3000m, 7th in 10:17.6 (3:26/km). Steady effort, felt OK. Dave Sill ran 10:08. I also did the Triple Jump in 8.95 metres. Lap splits: 39, 82, 80, 83, 82, 87, 87, 77.
Sun
15 Nov
16.4

13
8.00am. Race: Sydney Striders Half Marathon, Centennial Park - DNF. 16.4k in 72:54 (4:27/km). Started too fast, felt terrible after 4k at 4:00/km pace. Cameron ran 77:52.

4.00pm. Easy run to Lane Cove Park and back via the golf course. Felt OK.
Week 46 67k - 3000m on the grass was okay. Weight 74.0kg.
Mon
16 Nov
nil Rest day. Late finish at work.
Tue
17 Nov
13 Intervals, Lane Cove Park - 10 x 500m with 200m walk recoveries. Averaged 1:38.4. Felt good, wearing the Adidas racing flats. 1st one in 1:28. Afterwards, 3k jog with Bruce very easy.
Wed
18 Nov
12 Easy run to Lane Cove Park then the bush track to 2.5k and back, very slow. Legs very tired.
Thu
19 Nov
2 7.00pm. Race: 800m in 2:24.0. Bad result, slow first 200m. Not enough warm-up. Splits: 71/73. Bruce took a video of the race which showed me leaning backwards! After a late finish at work. In the 5000m Bruce ran 18:33.
Fri
20 Nov
nil Rest day. Graduation day for J.
Sat
21 Nov
12 8.00am. Race: Striders 10k Lane Cove - 7th in 38:30 (3:51/km). PB for this course. Started too fast, 2k in 7:15, 3k in 11:01. Ran the last km hard in 3:30. Matthew ran 34:56 and Terry 35:17.
Sun
22 Nov
29 Striders Star Maroubra at about 4:50/km on an easier than usual course. Felt good to 24k and found the last 5k difficult. In news, Ingrid Kristiansen ran a WR on the roads for 15k of 47:16.
Week 47 68k - Bad 800m race, OK 10k race. Weight 74.0kg.
Mon
23 Nov
16 6.00pm. After finishing work at 4pm, ran to Lane Cove Park via Chatswood then the bush track and back in 77 minutes, some faster running at times. Saw Ian running.
Tue
24 Nov
11 Intervals, Lane Cove Park - 5 x 1k using the 2k to 3k marks. Averaged 3:28, with the first two at around 3:21. Good session although ate too much at lunch. Keep this going.
Wed
25 Nov
8 First part of the Striders' Half Marathon course easy. Started too fast and felt crook. Again, too much for lunch.
Thu
26 Nov
4 7.30pm. Race: Hensley Field - 3000m, DNF. Warm-up 2k then made it to 1400m in 4:45 but felt very tired! Stopped running. Bruce had a good race and ran 10:31.
Fri
27 Nov
nil Rest day. Late finish at work.
Sat
28 Nov
4 3.00pm. Race: Rotary Field grass track - Interclub 1500m, 3rd in 4:51.3 chasing Dave Sill. Windy. Laps of 57 (300m), 77, 78, 78. Also threw 16.7m in the javelin and 7.40m in the shotput. Going to concentrate on 800m to 3000m races (need a lot of fast training).
Sun
29 Nov
6

8
AM - Lane Cove Park, 6k in 23:29 - steady hard running. Humid.

PM - Rotary Field - cycled there and ran 8 x 100m fast in under 17 secs. Then to Lane Cove Park and ran 8k in 31:56. Felt easier, in the Laser racing shoes, 4k splits in 15:46.
Week 48 57k - 1500m race was OK but 12 secs off what I want. Weight 74.0kg. 255km last 4 weeks.


DateKms Comments
Mon
30 Nov
5 7.00pm. Intervals, Rotary Field - 15 x 200m in 3 sets, walk back recoveries and 600m walk between sets. Trying to run with good middle distance form and not sprinting. Averaged 33.8 secs.
Tue
1 Dec
4

8
4.30pm. Lane Cove Park - 4k in 15:32, steady effort. Laser shoes. Sore legs from yesterday's intervals.

5.30pm. Lane Cove Park - 8k in 31:57, steady effort, 8:12 at 2k. Felt better.
Wed
2 Dec
7 4.30pm. Lane Cove Park - bush track to Porter's Creek and return. Very tired legs from yesterday's training. Not recovering.
Thu
3 Dec
5 7.00pm - Rotary Field - 15 x 100m in 3 sets of 5, walk back recoveries and 300m between sets. Averaged 15.5 secs, which felt fast. OK session. Need this faster running.
Fri
4 Dec
10 Lane Cove Park - River Runners bush track up and road return, easy in 49 minutes with George and a new runner. Left shin sore.
Sat
5 Dec
5 4.00pm. Race: Rotary Field Interclub - 3000m, 9th in 10:16.3 (3:25/km). Good race but Dave Sill too good, running 10:00. Also did the high jump in 1.45m.
Sun
6 Dec
6

8
AM - Hallam Ave Road - 3 x 2k with 150m walk recoveries. Averaged 7:28, even pace.

PM - Lane Cove Park - 8k in 32:31 (4:04/km), steady run with good form, 16:10 through 4k.
Week 49 58k - OK 3000m race, probably worth 10:10 on tartan. Weight 74.0kg.
Mon
7 Dec
6 7.00pm. Rotary Field - 10 x 300m in 2 sets, 100m walk recoveries and 400m walk between sets. Steady effort, the last 4 with Bruce. Averaged 53.0 secs (2:57/km).
Tue
8 Dec
10 Lane Cove Park - River Runners, 2k warm-up, first km slow, second km steady in 3:50. Then started with the group, ran 2 x 4k with 6 minutes recovery jog/walk. 15:28 and 15:19 back down. Even running, felt OK.
Wed
9 Dec
5 6.30pm. Rotary Field. 2k warm-up then 10 x 150m steady, walk back recoveries. Averaged 23.4 secs. Tired from work and yesterday's session.
Thu
10 Dec
3 7.00pm. Rotary Field. After a long work day, 1k warm-up then 4 x 200m with walk back recoveries. Averaged 37 secs. Then a 1000m time trial in 3:12, even paced.
Fri
11 Dec
7 Lane Cove Park - River Runners bush track up to Porter's Creek and back on the road with Scott, easy running. Scott ran 3:01 in the marathon recently.
Sat
12 Dec
4 3.00pm. Race: Rotary Field Interclub - 1500m, 11th in 4:53.9. Not bad, but want this to be my slowest 1500 this season. Splits: 56 80, 80, 78. John Warren ran 4:36, great time for an old bloke.
Sun
13 Dec
8 7.30am. Steady run in 35:20 (4:25/km) with splits of 17:20, 18:00. Working later so had to run early. It was too early! Very tired.
Week 50 43k - Have speed, but not endurance, even for 1500m. Weight 74.0kg.
Mon
14 Dec
nil Rest day. Late finish at work. Very tired.
Tue
15 Dec
10 Lane Cove Park - River Runners 'Jingle Bells Jaunt' in 41:00 for 9.7k (4:14/km) plus a warm-up jog. Steady and slow early with 3 surges coming back. Felt good. Lost my car key.
Wed
16 Dec
5 Rotary Field - 2k warm-up then 4 x 100m averaging 14.9 secs. Rest then 5 x 300m with 100m walk recoveries. Steady effort (not sprinting) averaging 52.4 secs. Running with good form. Felt good.
Thu
17 Dec
7 7.30pm. Race: Hensley Field - 5000m in 18:23.0 (3:41/km). Steady effort, running with Bruce and Carol Horn to the 4k mark. 1k in 3:37, 2k in 7:19. Andrew Segula ran 17:42. OK conditions, just a light breeze.
Fri
18 Dec
nil Rest day. Very late at work. Tired.
Sat
19 Dec
11 8.00am. Race: Sydney Striders 10k Centennial Park - 37:36 (3:46/km). Even paced, slow first km, fast last two. Felt good. Can break 37 minutes in the next 10k. Splits: 3:43, 3:32, 3:39, 3:51, 3:51 (18:36), 3:50, 3:54, 3:55, 3:35, 3:46.
Sun
20 Dec
nil Rest day. Working.
Week 51 33k - Pleased with the 10k, last race for the year. Weight 74.0kg.
Mon
21 Dec
nil Rest day. Work.
Tue
22 Dec
nil Rest day. Work.
Wed
23 Dec
nil Rest day. Work.
Thu
24 Dec
nil Rest day. Drive to Culburra for Christmas.
Fri
25 Dec
nil Rest day. Christmas at Culburra.
Sat
26 Dec
nil Rest day. Culburra.
Sun
27 Dec
nil Rest day. Culburra.
Week 52 0k - Week off for work and Christmas. Weight 74.0kg. 134km last 4 weeks.


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