Ewen's Running Diary - 1989

This page is my running diary from 1989, the year I turned 32. I ran well in the first half of the year, with seven 5000m races under 18 minutes. Training dropped away in the second half of the year. There were 90 days when I didn't run. I ran 2,998 km - an average of just under 57 km per week. Weight (74kg) is approximate as I rarely weighed myself.

My best results during 1989 were: 100m - 14.5, 800m - 2:18.3, 1500m - 4:40.2, 3000m - 10:04.0, 5000m - 17:35.2, 2k Steeplechase - 7:36.0, 3k Steeplechase - 11:33.0, 10k road - 37:18, Half Marathon - 81:47, 12k Cross Country - 47:52, City to Surf 14k - 57:15.

Links to all my online diaries: 1984, 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
26 Dec
nil Rest day.
Tue
27 Dec
nil Rest day.
Wed
28 Dec
7 6.30pm. Local run on roads around Lane Cove, steady pace around 4:20/km. Legs felt good, breathing a bit rough.
Thu
29 Dec
9 8.00pm. Race: Hensley Athletics Field - 5000m - 6th in 18:34.0 (3:43/km). Cool with some wind. Time an indication of lost fitness, about 4%. Splits: 3:33, 3:41, 3:50, 3:48, 3:42. Last lap in 82 secs. George Lisson ran 18:44.
Fri
30 Dec
10 Lane Cove Park - slow jog with George for 45 minutes. Legs, especially the calves, sore from yesterday's race.
Sat
31 Dec
16

10
6.15am. Striders 'North Ryde Ramble' Star Run - with the slow group, including Carl Barker, Terry McIver, Bill Flanagan and Jim in 84 minutes (5:20/km). Easy paced, legs still a little sore.

6.00pm. St Leonards out/back in 43:57. Strong effort, not fit. Through 5k in 21:50.
Sun
1 Jan
8 Intervals - Lane Cove Park. 8 x 300m up the gently sloping hill to the 1k mark, jog back recoveries. Trying for good form.
Week 01 60k - Have lost fitness with time off over Xmas. Weight 74.0kg.
Mon
2 Jan
8

8
9.00am. Steady slow run to Hunters Hill and back. Quads and calves still sore. Humid.

5.30pm. Lane Cove Park - Steady paced run in 36:15 (4:30/km). Running more freely than this morning but legs still sore. Ian was cycling.
Tue
3 Jan
10 Lane Cove Park - lap of the park, top gate and back to Fuller's Bridge. 9.7k in 40:30 (4:10/km). Steady paced hard effort, running with Scott, George, Al and John Whealy. Faster coming back. After a long work day.
Wed
4 Jan
nil Rest day. Very late finish at work.
Thu
5 Jan
7 8.00pm. Race: Hensley Athletics Field - 3000m in 10:29.0 (3:30/km). Windy. Good race with Scott (10:33), steady paced. Splits: 3:27, 3:34, 3:28. Last lap in 79 secs). OK training effort. Ian Sutherland ran 10:17 and Terry McIver 10:13.
Fri
6 Jan
10 Lane Cove Park - Easy up and back in 45 minutes (23 up and 22 down). Raining. Felt good and easy, no problems.
Sat
7 Jan
8 Intervals, Lane Cove Park - 8 x 500m averaging 1:38. Steady paced in Questar shoes. 200m walk recoveries. Need this session regularly.
Sun
8 Jan
10 7.00am. Lane Cove Park with Bruce and George in 48 minutes. Legs sore (right hamstring).
Week 02 61k - Need to build up the mileage. Weight 74.0kg.
Mon
9 Jan
6 Intervals, Rotary Field grass track - 12 x 200m averaging 38.2 with 200m recovery jog/walks. Running with Bruce. Easy 'striding' pace. Good session.
Tue
10 Jan
10 Lane Cove Park with the River Runners - 10k in 43:00, fast up the hill in 21:40. Steady back, got a stitch. Felt tired. Hot weather.
Wed
11 Jan
nil Rest day. Late at work.
Thu
12 Jan
9 8.00pm. Race: Hensley Field (an old green coloured all-weather track) - 5000m in 18:17.0 (3:39/km). Windier than last week so a good improvement. Splits: 3:36, 3:36, 3:39, 3:49, 3:37. Through 3k in 10:51. Jenny ran 22:20.
Fri
13 Jan
12 Lane Cove Park with the River Runners. Bush track up/down both sides of the river, right side first. 62 minutes, easy paced. Running with Al Hoffman and Phil. Good run. Talked about speeding up for 100m of each lap in a race.
Sat
14 Jan
6

10
8.00am. Local easy run to Tarban Creek and back in Lane Cove. Legs OK after yesterday's race.

5.00pm. Lane Cove Park steady with Bruce in 50 minutes. Including 2 x 500m faster in 1:36 and 1:50.
Sun
15 Jan
15

6
6.30am. Striders Bobbin Head long run in 73:40. Negative split 40/33:40. Felt good and loose.

6.00pm. Intervals, Rotary Field grass track - 9 x 400m averaging 76.7. Sets of 3 with 100m slow walks and 600m walk between sets. Tired last two. Track soft.
Week 03 74k - Better week and 5000m race. Weight 74.0kg.
Mon
16 Jan
nil Rest day. At the cricket - Aus v West Indies at the SCG.
Tue
17 Jan
10 Lane Cove Park - steady, strong effort in 40:06 for the 9.7k (4:08/km). Very warm. Tired last 3k, running with Al Hoffman. 21 minutes up, 19 down. OK, but need 5 x 300m tomorrow?
Wed
18 Jan
nil Rest day. Late finish at work. Tired. Raining.
Thu
19 Jan
7 8.00pm. Race: Hensley Field - 3000m in 10:18.0 (3:26/km). Good race with Scott (10:20), Carol Horn and Tony. Splits: 3:23, 3:32, 3:23 with a 75 sec last lap. Windy. Need speed work Wednesday. Terry and Ian ran 10:07, Bruce Harrison 11:45.
Fri
20 Jan
12 Lane Cove Park - Bush track both sides (right first), steady in 60:09. A little tired last 3k. Running with Al, Toby, Ian and others. Big group.
Sat
21 Jan
nil Rest day. Visit to Canberrra, checking real estate. New house prices between $75,000 and $90,000.
Sun
22 Jan
10 .00am. From Florey to Lake Ginninderra, a lap of the lake at a good pace and back in 42:40. Saw Gerard Barrett running.
Week 04 39k - OK 3000m race but mileage too low. Weight 74.0kg. 234km last 4 weeks.


DateKms Comments
Mon
23 Jan
8

7
4.00am! Woke up early, so went for a run - 35 minutes steady.,br>
5.30pm. Lane Cove Park - 4 x 500m averaging 1:40. Tired, especially the legs. Poor session. Light rain shower. Saw Michael out running.
Tue
24 Jan
10 Lane Cove Park - Fast run from early, the 9.7k in 38:55 (4:01/km). Up in 20:40 with Terry McIver and back with Al and Joanne. After an early day at work.
Wed
25 Jan
19.5 Part of the Striders' Half Marathon course at 4:20/km average. With Andrew, Malcolm S, Joanne Cowan, Dave, Phil and Bruce. 1 hour for the first 14k, slow last 3k. OK training run but not fit for this distance.
Thu
26 Jan
4

6
9.00am. Very easy local run. Tired from yesterday's run. Bit of a cold coming on.

6.00pm. Lane Cove Park - 2 x 1000m from Fullers Bridge in 3:25 and 3:35. Still tired.
Fri
27 Jan
7 Lane Cove Park - Very easy to Porters Creek and back, partly on the bush track for 35 minutes. Needed this easy run.
Sat
28 Jan
11

7
8.00am. Race: Sydney Striders Mosman 10k - 39:00 (3:54/km), PB for this course. 16th on handicap. Steady effort, 6:54 at 2k, 10:47 at 3k, 19:05 at 5k. Pushed hard last k to beat Nobby, Alf and Scott. Fitness coming back.

4.00pm. Recovery run for 37 minutes, bush track to Blackman Park, Lane Cove shops and home.
Sun
29 Jan
23 6.30am. Sydney Striders Centennial Park Star Run - 1:59:00. Legs tired last 5k. Even paced with the group, running with Scott back from the Harbour Bridge. Good week.
Week 05 102k - Much better week. Weight 74.0kg.
Mon
30 Jan
8 6.30pm. Easy run from Bruce's place in North Ryde - to West Ryde and Eastwood, included 1 x hill sprint (sore glutes).
Tue
31 Jan
11 Lane Cove Park - Warm-up 1.5k then the 9.7k with the group (River Runners) in 39:20. Fast between 1k and the top gate, 5k in 20:20 then a slow last 3k easing down. Felt good, no problems. Need new shoes. Intervals tomorrow!
Wed
1 Feb
9 Intervals, Lane Cove Park. 8 x 500m with 500m jog recoveries. Averaged 1:38.1 Felt good. Steady effort, something in reserve. First one in 1:36. Can improve on that. Maybe 10 reps next week.
Thu
2 Feb
8 8.00pm. Race: Hensley Field - 5000m in 17:57.0 (3:35/km). Good race, benefitting from yesterday's intervals. Splits: 3:28, 3:30, 3:38, 3:40, 3:41. Raced a girl with a Toyota top through 3k in 10:36. 80 sec last lap. Felt good.
Fri
3 Feb
16 Lane Cove Park - 5k warm-up with Terry then the bush track with the group, up the left side first. Steady with Phil, Stuart and Dave back from Porters Creek through the bush. Tired last 3k. Later, swam 500m in 12:11 at the Lane Cove pool.
Sat
4 Feb
12 11.30am. Steady to Hunters Hill and back in 56 minutes. Right hamstring sore. Better time to run, more awake. Interclub results - Stuart Greaves ran a 15:37 5k and Mandy Dovey a 9:50 3k.
Sun
5 Feb
16

16
6.30am. Striders Mosman Star run in 1:20 with the slow group. Felt OK, could have run 20k this morning.

5.30pm. Ran to North Sydney and back via the highway footpath in 72 minutes. No problems, striding out at times. Tired last 4k, very tired last 1k.
Week 06 96k - Good week and 5000m race. Weight 74.0kg.
Mon
6 Feb
12 6.00pm. Lane Cove Park - easy with Bruce Harrison, bush to Riverview School and back in 62 minutes. OK but tired.
Tue
7 Feb
12 Lane Cove Park - 2.3k warm-up with Phil then the 9.7k in 39:54. Slow start, with John Sauer from 4 to 5k in 21:40. Fast last 3k, striding out.
Wed
8 Feb
nil Rest day. On the news, Kerry Saxby broke the 3000m race walk WR with 12:13.
Thu
9 Feb
7 8.00pm. Race: Hensley Field - 3000m in 10:20.0 (3:27/km). OK race, ahead of Scott. Splits: 3:20, 3:35, 3:25 with a 77 second last lap. Slow second km. John Sauer ran 9:58 after the earlier mile race in 4:46.0.
Fri
10 Feb
18 4.00pm. Lane Cove Park - Intervals, 6 x 500m averaging 1:36.7 with Terry McIver, John and George. Felt OK. Afterwards 10k slow bush track run to Porters Creek and back, feeling tired. More news, Sue Hobson ran 9:20 for 3000m!
Sat
11 Feb
5 4.30pm. Rotary Field (grass track) - 2k with Bruce as sprints with full recoveries in 5:49. (100, 200, 300, 400, 100, 200, 300, 400) with the last 400m in 71 seconds. Good session.
Sun
12 Feb
30 Striders 'River Run Putney' long run in 2:25:00 (4:50/km). Felt OK until 20k but struggled the last 6k. No injury problems.
Week 07 84k - OK week but the 3000m slower than I wanted. Weight 74.0kg.
Mon
13 Feb
8 To Artarmon and back on the footpath easy. Legs very sore from yesterday's long run. Trying the 'Joe Henderson' training plan, which is 30 to 60 minutes easy running daily with one day in ten as a race or fast session.
Tue
14 Feb
11 Lane Cove Park - 1k warm-up with John Whealy then steady River Runners group mostly with Al and Bruce, total 49:17 (4:28/km). Legs still a little sore.
Wed
15 Feb
8 3.30pm. Lane Cove Park - Intervals with Terry. 3k warm-up then 4 x 500m averaging 1:35.0 with a fastest of 1:29. Puma shoes felt good and light. Possible to run 85 second laps tomorrow?
Thu
16 Feb
9 8.00pm. Race: Hensley Field - 5000m in 17:42.0 (3:32/km). Good race! Felt easy! Due to the new training? Even paced 85 sec laps with a 76 sec last lap. Splits: 3:29, 3:31, 3:37, 3:39, 3:26. Warm and windy. Good race early with Carol Horn (18:10). Terry ran 17:20.
Fri
17 Feb
12 Lane Cove Park - 2k warm-up with Terry and Malcolm Satchell then with Joanne, Bruce and Peter. Easy paced at 4:42/km. Good recovery run pace.
Sat
18 Feb
8

10
8.00am. Easy local run for 40 minutes, tired with some walking on the hills.

5.30pm. Easy to Lane Cove Park via the Chatswood Golf Course and back in 50 minutes. Still tired.
Sun
19 Feb
16

8
Striders Shelley Beach long run in 1:23:00. Very easy paced, needing it to be slow. Saw Jenny Walker and Simon at the Harbord Diggers run.

5.30pm. Lane Cove Park - Steady run, about half on the bush track at 4:30/km pace.
Week 08 90k - Good week and very good 5000m race. Weight 74.0kg. 372km last 4 weeks.


DateKms Comments
Mon
20 Feb
13 6.30pm. Bush track west of Lane Cove River towards Gladesville with Andrew and Bruce in 70 minutes. About 80% bush track, new bridges on the walking trail. Felt good.
Tue
21 Feb
10 Lane Cove Park - ran the 9.7k in 39:40 (4:05/km). Felt OK, but pushing a little too much the last 3k. Top gate in 21:20. Too fast for 'steady' training pace.
Wed
22 Feb
10 3.30pm. Lane Cove Park - Interval session, 6 x 500m averaging 1:35.5 with walk recoveries. Ran with Terry McIver. Felt a little flat (too fast yesterday?) but better after feeling crook at lunchtime. Kms were 3:15, 3:07, 3:11.
Thu
23 Feb
9 8.00pm. Race: Hensley Field - 5000m in 17:46.0 (3:33/km). Another good race! Felt like I could have run faster. Splits: 3:25, 3:32, 3:35, 3:40, 3:34 with a 79 second last lap. Finished ahead of Ian and Carol. Looking good for the Hugh Patterson Final. Terry ran 16:55.0.
Fri
24 Feb
15 Lane Cove Park - Warm-up with Terry and Scott then the bush track up and back, mainly with Al Hoffman (tired). About 72 minutes. Training going well.
Sat
25 Feb
11 5.00pm. Easy bush track to Boronia Park with Bruce and one lap of the 500m bike path in 93 seconds. Good recovery run. In the news, Liz Rose won the 1500m in 4:17.
Sun
26 Feb
17 6.20am. Striders Wahrooga Wobble Star long run in about 74 minutes. Felt OK with 4:20/km pace but the later hills were tough. Good run. Travel to Bulli afterwards for the day.
Week 09 85k - Another good 5000m race. Going well. Weight 74.0kg.
Mon
27 Feb
13 6.00pm. With Bruce and Andrew down to Boronia Park easy via Field of Mars in 65 minutes. Included 548 metres on the path in 1:37 (2:57/km pace). A little tired afterwards. News that Liz Rose ran 9:12 for 3000m.
Tue
28 Feb
10 Lane Cove Park with the River Runners - 9.7k in 40:20 (4:09/km). Steady run with Al at the back of the pack. Still too fast for a general training run. Shoe repair with Kwik Grip appears to have worked.
Wed
1 Mar
10 3.30pm. Lane Cove Park - Intervals, 6 x 500m averaging 1:35. Km splits of 3:05, 3:11, 3:14. Too fast on the first three 500s. Also, ran too fast yesterday - 4:15 to 4:20 pace would be better for the Tuesday run. Sore spot lower right shin.
Thu
2 Mar
6 8.00pm. Race: Hensley Field - 3000m in 10:04.0 (3:21/km). Good race, weather conditions OK. Ran barefoot. Splits: 3:15, 3:26, 3:23 with a slow 77 sec last lap. Good improvement but faded after 1k. Terry and Ian ran 9:57 and 9:58.
Fri
3 Mar
10 4.30pm. Lane Cove Park - easy run with John Sauer, the 9.7k in 43:30. New Puma TX4 shoes OK but hot under the ball of the right foot (socks?).
Sat
4 Mar
8 1.00pm. Race: Sydney Striders' Track Carnival (Narabeen). 1500m in 4:40.2 (a PB!), 100m in 14.5, 800m in 2:18.3 and 5000m to finish in 18:43.0. Good day of racing, overcastand calm. Ran barefoot in the 1500m and 800m (chasing John Sauer (2:17), laps of 68/70.
Sun
5 Mar
22 6.10am. Striders Barrenjoey Bash (new Star run) - steady pace in 1:50:00 (5:00/km), running with John Hodges the last 2k. Felt OK.
Week 10 79k - Good 3000m and a 1500m PB! Good week. Weight 74.0kg.
Mon
6 Mar
15 6.30pm. From Andrew Segula's with Bruce - foreshores of Parramatta River to Concord via Punt, easy in 75 minutes. Legs a little sore from the weekend's racing and long run.
Tue
7 Mar
13 Lane Cove Park - warm-up with Terry and John on the far side of the river then an easy paced main group run with Scott, Andrew and John Whealy. Puma shoes were OK.
Wed
8 Mar
8 Intervals - Buffalo Creek Reserve bike path. 6 x 500m averaging 96.0. Steady paced, feeling easier than last week. Finished with 400m in 75 seconds. Hot!
Thu
9 Mar
8 8.00pm. Race: Hensley Field - 5000m in 19:15.0 (3:51/km). Ran as fartlek, first km in 3:02 (72.8s laps), float recoveries with 3 other laps in 75 seconds and the last lap in 80s. Through 3k in 11:09. John Sauer 15:55 and Scott 17:55. Very heavy thunderstorm on the drive home.
Fri
10 Mar
nil Rest day. Bicycle accident at work. Missed the Vets' 10,000m at Hensley Field.
Sat
11 Mar
10

16
7.30am. Ran to Hunters Hill and back on the footpath, easy paced. No problems.

4.30pm. With Andrew and Bruce from LCP to Buffalo Creek Reserve via the Great North Walk trail, steady in 1:20:00. Felt good. Very humid. Enjoyed the course.
Sun
12 Mar
13 5.30pm. Lane Cove Park with Bruce and Andrew - both sides of the river on the bush track in 1:15:00. Slow run, very tired.
Week 11 83k - Another OK training week. Weight 74.0kg.
Mon
13 Mar
nil Rest day. Very late finish at work. Tired.
Tue
14 Mar
8 Intervals - Lane Cove Park. 3 x 1000m, jog 1k recoveries. 3:20, 3:22, 3:11. Felt stressed chasing John. Ran from 0-1k then 2-3k then 3 back to 2k. BBQ with the River Runners afterwards.
Wed
15 Mar
nil Rest day.
Thu
16 Mar
8 8.00pm. Race: Hensley Field - 5000m Hugh Patterson Handicap - 17:48.7 (3:34/km). Poor race. Felt tired. Blood test for iron? Handicap starts, chasing hard. Splits: 3:27.1, 3:29.4, 3:37.2, 3:40.6, 3:34.5 with 81.0s last lap. Scott Crawford ran 17:21!
Fri
17 Mar
nil Rest day. Working for Striders Half Marathon setting up.
Sat
18 Mar
21.1 After helping at the school with the half marathon, ran the course in 93:57 (4:27/km). Ran easily to 10.5k with John Hodges, Dick Bartlett then a hard last 5k with a few 4-minute km splits. 50/44. Quads sore.
Sun
19 Mar
nil Helping at the Sydney Striders Half Marathon.
Week 12 37k - Disappointing 5000m race. Weight 75.0kg. 284km last 4 weeks.


DateKms Comments
Mon
20 Mar
14 Lane Cove Park - with Bruce and Andrew, bush track to Buffalo Creek Reserve and back in 68 minutes. Very dark coming back, needing some walking. Felt OK.
Tue
21 Mar
10 Lane Cove Park - the 9.7k steady pace in 42:36 (4:23/km), running with Bernie King, Terry McIver, George Lisson, John etc. Big group. Very humid, running with tired legs. Saw Dr Abby for a blood test.
Wed
22 Mar
8 Intervals - Buffalo Creek Reserve with Terry. 8 x 400m in 2 sets, 150m walk/jog between 400s, 10 mins rest between sets. Averaged 74.6 for the 400s. Steady effort. Hot.
Thu
23 Mar
10 8.00pm. Race: Hensley Field - 5000m in 17:35.2 (3:31/km), a PB! Good race in very good conditions, mild and calm. Splits: 3:29, 3:28, 3:32, 3:38, 3:28 with a 76s last lap. Ave 84.4 sec laps. Felt good during the day. Eating better. John Sauer ran 15:37.
Fri
24 Mar
nil Rest day. Travel to Culburra for Easter.
Sat
25 Mar
5 4.00pm. Very easy jog with Anne around the streets.
Sun
26 Mar
8 7.30am. Easy run with Anne along Culburra Beach to Crookhaven Heads and back. Some striding out between rests.
Week 13 55k - Very pleased with the 5k PB. Weight 74.0kg.
Mon
27 Mar
8

10
8.00am. Culburra - easy along the road to the caravan park and back along the beach.

5.30pm. Lane Cove Park - steady run with Bruce to the top gate and back (full course) in 47 minutes. Easy. Raining.
Tue
28 Mar
10 5.00pm. Lane Cove Park - the 9.7k in 40:34, chasing Peter. Felt OK, but pushing a bit, top gate in 22:20. Malcolm ran 36:06 for the full 10k in the park!
Wed
29 Mar
8 Buffalo Creek Reserve. Easy bush track and road run, feeling too tired to run intervals today.
Thu
30 Mar
9 8.00pm. Race: Hensley Field - 3000m in 10:13.0. A waste of perfect conditions. Wanted to break 10 minutes. Splits: 3:18, 3:30, 3:25. Slackened off in the middle, last lap in 78 secs. John Sauer ran 9:08.
Fri
31 Mar
10 Lane Cove Park. The 9.7k steady to fast in 40:40 with Scott, John Sauer and Michael. Good run, feeling very good and loose in the legs.
Sat
1 Apr
5 4.30pm. Intervals - Buffalo Creek Reserve with John Sauer and Bruce Harrison. 5 x 200m averaging 33.5 and 5 x 400m averaging 78.8 with jog/walk recoveries. Felt good.
Sun
2 Apr
10 5.30pm. Lane Cove Park - 10k steady to fast, feeling good and relaxed with good technique. Wet! The weir was flooded. The Bulli fun run had been cancelled.
Week 14 70k - Disappointing 3000m race. Weight 74.0kg.
Mon
3 Apr
10 5.30pm. Lane Cove Park - easy run with Bruce and Andrew in 45:30. Tired from the working day. Old Laser shoes have had it.
Tue
4 Apr
nil Rest day. Very late finish at work. Tired.
Wed
5 Apr
5 Intervals - Buffalo Creek Reserve. 2k warm-up then 5 x 400m averaging 76.2 secs with jog/walk recoveries. Good legs, not flat out. After a late work day.
Thu
6 Apr
8 8.00pm. Race: Hensley Field - 5000m in 17:39.0 (3:32/km). Better race, finishing ahead of Scott and Ian. Splits: 3:25, 3:28, 3:35, 3:41, 3:30 with a 77s last lap. A little windy. Ate well during the day. Blood test (iron etc) all good.
Fri
7 Apr
10 Lane Cove Park - easy paced run with Terry and George in 46 minutes. A little tired from yesterday's race and the working day.
Sat
8 Apr
12 4.00pm. Race: Canberra Marathon Eve 10k - 37:35 (3:46/km). Felt OK, but not peaked. Passed Brian H at 3k. Faded after 7k with 5k splits of 18:22/19:13.
Sun
9 Apr
nil Helping at the Nike Canberra Marathon then watching the Aus 500CC motorcycle GP in the afternoon.
Week 15 45k - Good 5000m but lacking mileage for the 10k. Weight 74.0kg.
Mon
10 Apr
11 6.00pm. Easy run from Bruce's in Ryde with Andrew to Putney Ferry and back in 55 minutes. Legs felt good and loose.
Tue
11 Apr
10 Lane Cove Park. Easy run with Terry, Eddie, Bruce and Bernie King in 45 minutes. OK but the legs felt a bit sore today. George ran the 9.7k in 38+ minutes.
Wed
12 Apr
6 5.00pm. Intervals - Buffalo Creek Reserve with Bruce. 5 x 200m and 5 x 400m steady at 80 sec 400m pace. Felt OK. Also ran a 1500m tempo run in 5:50 around the bikepath.
Thu
13 Apr
6 8.00pm. Race: Hensley Field - 3000m in 10:14.0 finishing 1 second behind Scott Crawford. Splits: 3:22, 3:25, 3:27 with a slow 78 sec last lap. Windy. Track was crowded with a slow start, just didn't run fast enough. Legs felt OK.
Fri
14 Apr
8 Lane Cove Park - 2k warm-up with the 2 Johns then 6k Easy with Scott in 27 minutes. Felt OK. Bill Flannigan's Buck's Party in the city, finishing after 1 am. Not used to that!
Sat
15 Apr
10

8
8.00am. Race: Sydney Striders 10k Centennial Park - 37:34. OK race (esp after last night) but I should be running faster. Malcolm ran 35+ and Scott 36:42. Started fast but couldn't hold the pace. Going to train better!

4.00pm. Easy local run from Lane Cove for 46 minutes, feeling good on the flats and downs. Saw Steve Cornelius.
Sun
16 Apr
24

9
Striders French's Forest Star. First long run since March 5. Felt tired after 14k, especially on the hills. About 2 hours. Need this.

4.30pm. Lane Cove Park - easy run with Bruce, felt OK.
Week 16 92k - A bit off where I want to be in races. Weight 74.0kg. 262km last 4 weeks.


DateKms Comments
Mon
17 Apr
14 5.30pm. Local run with Bruce and Andrew to Artarmon and back via Chatswood in 65 minutes. Easy paced, felt good.
Tue
18 Apr
15 Intervals - Lane Cove Park. 6 x 500m averaging 1:38, steady with Duncan, John and George, jog/walk recoveries. 6k steady run afterwards with George. Felt OK.
Wed
19 Apr
5 5.00pm. Intervals, Buffalo Creek Reserve with Bruce and Andrew. 2 x 200m strides and 4 x 400m averaging 76 secs. Also one full lap (548m). Feeling tired this afternoon.
Thu
20 Apr
9 8.00pm. Race: Hensley Field - 5000m in 17:45.0 (3:33/km). Good conditions but felt tired with a slow 84 sec last lap. Splits: 3:23, 3:28 3:37 (10:28), 3:39, 3:38. Keep improving the training. Ian ran 17:18 and Scott 17:38. Left knee sore.
Fri
21 Apr
10 Lane Cove Park - steady paced run in 42:00, 22:30 up and 19:30 back down. Felt OK, even after yesterday's hard race. Last 2k in 7:45.
Sat
22 Apr
12 1.00pm. Local run around Lane Cove, to St Leonards and back. A little tired. Knee OK after 30 minutes of running.
Sun
23 Apr
16 Striders Western Wanderer Star run - short course in 73 minutes, easy with George, John and Jeff. No problems with the knee. Felt good with a faster last 4k.
Week 17 81k - OK 5000m race but I want to run faster! Weight 74.0kg.
Mon
24 Apr
nil Rest day. Raining. Was going to run intervals but changed my mind. Tired.
Tue
25 Apr
12

4
Anzac Day Marathon - ran 12k from the 38k mark with George Lisson in 58 minutes (4:50/km). Easy pace, felt good. Results from the race: John Sauer 2:36, Warwick Selby 2:45, Malcolm Satchell 2:50, Joanne Cowan 3:04 and George 3:04.

4.00pm. Intervals - Buffalo Creek Reserve. 5 x 400m with walk/jog 400m recoveries. Averaged 77.4. Was slowing after the third one. Need 12 x 400m in 80 seconds? More at race pace?
Wed
26 Apr
3 4.30pm. Intervals - Buffalo Creek Reserve. 5 x 200m with 200m walk recoveries, running in the slightly downhill direction. 30.6, 30.5, 30.4, 31.2, 31.6. Happy with the speed. Dry, no wind.
Thu
27 Apr
6 8.00pm. Race: Hensley Field - 3000m in 10:08.0 (3:23/km). Headwind on the home straight. Splits: 3:18, 3:22, 3:28 with a 79 sec last lap, finishing with Ian.
Fri
28 Apr
10 Last Sydney run with the River Runners - the 9.7k in 42:57 (4:26/km). 23:32 up, 19:25 down, last 3k with John Hodges. A little tight in the legs after last night's race. Birthday party BBQ afterwards.
Sat
29 Apr
10 5.00pm. Lane Cove Park with Bruce and Peter - 9.7k in 44:32, easy up in 24:06, faster last 2k with the last km in 3:44 with Bruce. Felt good.
Sun
30 Apr
16 6.30am. Striders Davidson Recreation Star run (last long run in Sydney) - Scott's bush run in 90 minutes. Raining. Very muddy on the bush tracks. Ran with Bruce and Terry.
Week 18 61k - Good week and 3000m race. Weight 74.0kg.
Mon
1 May
15 Canberra - morning run from Mal's in Florey to Bruce Stadium and back, steady in 70 minutes. Raining.
Tue
2 May
10 Canberra - from Florey a lap of Lake Ginninderra clockwise steady and back in 42:24.
Wed
3 May
nil Very late finish at work.
Thu
4 May
10 Same run as Tuesday except anti-clockwise and faster in 40:52. Felt OK.
Fri
5 May
nil Rest day. Late finish at work.
Sat
6 May
9 2.00pm. Race: CCC - Bilga Bash Cross Country - 55th in 34:20 (4:17/km). Felt OK, but not fast. 16:33/17:46. True XC course with fence and creek crossings, good fun. Wayne Larden 1st in 26:48, Penny Garner 33:46. Brian Wenn 33:13, Charlie 34:09.
Sun
7 May
18 9.30am. Two laps of Lake Ginninderra with Brian H and back to Florey in 1:18:12 (4:21/km). Great morning, glorious weather. Felt good throughout the run.
Week 19 62k - OK week, settling in to work in Canberra. Weight 74.0kg.
Mon
8 May
nil Rest day. Late finish at work.
Tue
9 May
8 Intervals - used Ginninderra Bridge footpath (flat) for 8 x 400m with 400m recoveries between 1:39 and 2:07. Times: 83, 84, 81, 84, 83, 82, 81, 85. Averaged 82.9 secs. Running with good form. Need these sessions.
Wed
10 May
11 Lake Ginninderra from Florey, right half and back in 46:30. Felt OK. Cold and windy (wore gloves).
Thu
11 May
10 3.30pm. Lake Ginninderra again, longer course than usual in 41:50. Running strongly. Early day at work helped. Cool and calm.
Fri
12 May
2 5.30pm. Stopped early, feeling crook.
Sat
13 May
8 2.00pm. Race: CCC - Pierce's Creek (dirt road) - 15th in 26:21 (3:54/km) behind Dave Hobson, ahead of David Gates by 7s. Best CCC place. Slow course, uphill start then undulating hills. Felt good. 1st Gerard Ryan 23:13 and Marie McDonagh 24:34 from Kerith Duncanson 24:38.
Sun
14 May
24 9.30am. From Florey with Brian H, to Lake Ginninderra, 3 laps and back in 1:50 (4:35/km). Lake laps were 33:26, 34:03 and 35:28. Felt crook.
Week 20 63k - Pretty good week except for the low mileage. Weight 74.0kg. 267km last 4 weeks.


DateKms Comments
Mon
15 May
nil Rest day. Late finish at work.
Tue
16 May
10 Lap of Lake Ginninderra and back from Mal's in 43:36. Felt faster than that. Cool weather.
Wed
17 May
15.5 West Basin LBG lap clockwise from the Yacht Club in 1:10:45 (4:34/km). Very lethargic early but OK after 6k. Beautiful sunny day, about 20 degrees. Good run but the left knee a bit sore.
Thu
18 May
10 Lap of Lake Ginninderra and back from Mal's in 39:20 (3:56/km). Ran strongly with good form. Felt OK during the run and the knee was fine. This pace should be OK for Sunday's half marathon.
Fri
19 May
6 Easy run to Belconnen Mall. Legs a little tired.
Sat
20 May
nil Rest day.
Sun
21 May
22.5 9.00am. Race: AIS Drug Offensive Canberra Half Marathon - 75th (502) in 1:21:47 (3:52.5/km) a PB! Felt good throughout except for a stitch at 18k. Even paced, getting away from Brian H at 8k. Cool and calm. Pat Carroll 1st in 66:20, Annette McNeil 84:05. Also, Bruce Graham 67:30, Geoff Moore 74:47, Bob Harlow 79:13. Splits: 3:42, 3:56, 3:51, 3:48, 3:53 (19:09), 3:56, 3:52, 4:02, 3:53, 3:46 (38:39), 3:54, 3:55, 3:52, 3:58, 3:52 (58:12), 3:52, 3:56, 4:01, 3:57, 3:49, 3:42 + 19 secs.
Week 21 64k - Excited about the half marathon PB! Weight 74.0kg.
Mon
22 May
nil Rest day. Post half marathon recovery day.
Tue
23 May
10 Lake Ginninderra loop from Florey in 45:18 (4:32/km). Felt OK. Windy and cold. Wore gloves and 2 T-shirts. Legs and knees OK.
Wed
24 May
6 Belconnen Mall out/back run in 25:12, faster paced. Felt OK. Cool.
Thu
25 May
10 5.00pm. Lake Ginninderra lap from Florey in 44:27. Easy paced, calm and overcast, not cold. Alternated 3 minutes (approx 900m) fast and 3 minutes slow. Good sunset.
Fri
26 May
9 3.00pm. Stromlo Forest. Easy run but no energy and tired legs. Not recovered from Sunday's half marathon or yesterday's intervals. Head cold. Stromlo not such a great training venue with some tree areas cut.
Sat
27 May
9 2.00pm. Race: CCC - 'Gilbert 5 Mile' (8.1k) - 36th in 31:04 (3:53/km). Out/back course from Deek's Drive to Scrivener Dam. Felt lethargic and faded the last 3k. Pat Carroll 1st in 24:29, Denise Bourne 34:32. Brian Wenn 29:26, David Gates 30:48.
Sun
28 May
17 9.30am. 2 laps of Lake Ginninderra from Florey with Brian H with the 15k in 66:20 (4:25/km). Glorious morning. Felt OK and easy with the pace.
Week 22 61k - Need more mileage to stop fading in races. Weight 74.0kg.
Mon
29 May
6 Belconnen Mall run anticlockwise a bit faster in 24:59 (4:10/km).
Tue
30 May
10 Ginninderra lake lap and back in 39:42 (3:58/km). Fast run, felt good. No knee pain at all for the last 2 weeks.
Wed
31 May
6 Belconnen Mall run strong effort in 24:04. Felt good. Weather getting colder.
Thu
1 Jun
10 Lake Ginninderra including 5 x 900m faster than last week with 3 minute recoveries. 41:59 for the 10k.
Fri
2 Jun
5 Easy 5k run in 23:27, but felt tired!
Sat
3 Jun
7 1.45pm. Race: CCC - Dunrossil Drive John Harding Trophy Race XC - 10th 'B-Grade' in 15:05 (3:35/km). 63rd fastest time overall. Ran barefoot which was good but the course muddy in places. Lap splits: 7:21/7:44. Gerard Ryan 12:12, Penny Garner 14:50. Also, Brian Wenn 14:48, David Gates 15:19, Isabella Woo 15:23. 195 runners.
Sun
4 Jun
17 9.30am. Lake Ginninderra, 2 laps with Brian H and back in 79:00 (4:38/km). Sore right hip and left glute. Overcast and cool.
Week 23 61k - Happy with the race but mileage still too low. Weight 74.0kg.
Mon
5 Jun
nil Rest day. Late finish at work. Tired.
Tue
6 Jun
10 Lake Ginninderra lap and back to Florey in 44:24. Cold and windy. Started fast but slowed after 3k.
Wed
7 Jun
10 Lake Ginninderra lap and back, steady pace in 42:50. Long travel Belco to Tuggers and back for work not great.
Thu
8 Jun
10 Lake Ginninderra lap steady pace in 43:46.
Fri
9 Jun
nil Rest day. Late day at work.
Sat
10 Jun
13 2.00pm. Race: ACT Cross Country Championships 12k (Yarralumla Bay course) - 58th in 47:52 (3:59/km). Cold and windy, grass soft. Splits: 3:48, 3:55, 3:48, 3:57, 4:07, 3:52, 4:03, 4:13, 4:02, 4:09, 4:12, 3:46. Pat Carroll 1st in 37:30, Annette Dwyer 1st Women's 8k in 28:11 (barefoot). Geoff Moore 42:11, Brian Wenn 45:18, Charlie 47:38, Dave Gates 48:54.
Sun
11 Jun
nil Motorcycle club ride to Tuross Heads.
Week 24 43k - OK 12k XC race but a little off what I want. Weight 74.0kg. 229km last 4 weeks.


DateKms Comments
Mon
12 Jun
10 Lake Ginninderra 10k in 43:12. Fastish 7k around the lake. Mild weather - T-shirt and shorts, no gloves.
Tue
13 Jun
6 Belconnen Mall run in 27:03. Tired after a late finish at work. Mild weather, 0 to 16C today. Easy run, felt OK.
Wed
14 Jun
10 Lake Ginninderra 10k, strong effort in 41:25. Tired the last 3k.
Thu
15 Jun
10 Lake Ginninderra intervals, 5 x 900m with 3 minute jog recoveries. Ran too fast for the first 2. Tired in the last 3. Total 43:01 for the 10k.
Fri
16 Jun
6 Belconnen Mall run in 28:04 including 4 strides of 200, 100, 50 and 300 metres. Mild weather, only 2 T-shirts.
Sat
17 Jun
11 1.15pm. Race: CCC - Pipe Flat International 3k - 10:31 (course PB). Splits of 5:09/5:22. Also ran the 7k, 26th in 27:24. Pat Carroll 1st in 21:25, Glenda Regan 26:56. Charlie 27:28, Angela Luchetti 27:55. Very muddy and windy. Not good conditions.
Sun
18 Jun
17 10.00am. Lake Ginninderra, 2 laps and back to Florey. Lake laps in 33:30 and 32:21 (4:23/km). Felt OK. Cold wind blowing. Resting HR 53 before starting.
Week 25 70k - Better week with a good 3k race. Weight 74.0kg.
Mon
19 Jun
6 Belconnen Mall run in 28 minutes, easy. Tired but legs felt good afterwards. Calm, about 10C. Resting HR 52.
Tue
20 Jun
10 Lake Ginninderra intervals, 15 x 200m in 40 secs with 1:20 jog recoveries. The 10k in 46 minutes.
Wed
21 Jun
nil Rest day. Very late finish at work.
Thu
22 Jun
10 Lake Ginninderra 10k in 44:23. Easy with good form, moving well. Legs felt good. Not cold, calm - 2 T-shirts, gloves and shorts.
Fri
23 Jun
nil Rest day. Drive to Sydney after work.
Sat
24 Jun
12 8.00am. Race: Sydney Striders Manly 10k - 39:00 (3:54/km). Double out/back course, splits of 9:07, 9:52, 10:12, 9:49. Poor race!
Sun
25 Jun
12 10.00am. Race: 'Path to Park' Chatswood Fun Run 10k - 34th in 37:18 (3:44/km). Much better. Good race but lost touch with Dave at 6k, he ran 36:38. Resting HR 50.
Week 26 50k - Good Chatswood 10k but need more mileage. Weight 74.0kg.
Mon
26 Jun
nil Rest day. Late finish at work.
Tue
27 Jun
10 Lake Ginninderra 10k in 43:30. Ran strongly, felt OK but calves sore. Great sunset. Not cold.
Wed
28 Jun
6 Belconnen Mall 6k in 28:00. Slow run, didn't feel well. Calves still sore. Tired.
Thu
29 Jun
10 Lake Ginninderra 10k in 45:12, running at a steady pace.
Fri
30 Jun
nil Rest day. Late finish at work.
Sat
1 Jul
10 Lake Ginninderra 10k in 43:12, running with Brian Hill who was pushing the pace. Tired. Resting HR was 49.
Sun
2 Jul
13 10.00am. Black Mountain Rocky Horror 9.5k XC course training run with Brian H in 43:03, running strongly. Warm-down 3.5k in 14:50 including a fall.
Week 27 49k - Not enough running to build aerobic fitness. Weight 74.0kg.
Mon
3 Jul
nil Rest day. Late finish at work.
Tue
4 Jul
10 Lake Ginninderra 10k clockwise in 43:52, running strongly.
Wed
5 Jul
10 Lake Ginninderra 10k pushing the pace in 43:13. Sore right hamstring. Windy and cold.
Thu
6 Jul
nil Rest day. Late at work. Coldest day of the year so far...
Fri
7 Jul
6 Belconnen Mall run in 26:45. Easy, but a faster start and cadence. Cold westerly wind, not fun.
Sat
8 Jul
18 2.00pm. Race: CCC - Jack Pennington 16k Trophy Race - 55th in 66:38 (4:10/km). New Commonwealth Park course. Cold with a strong westerly wind. Splits: 15:20, 17:08, 16:33, 17:37. Faded the last 5k, finished ahead of Brian H. Gerard Barrett 1st in 51:03. Also, Geoff Moore 18th 56:41, Gordon Nightingale 61:34.
Sun
9 Jul
10 Black Mountain Rocky Horror XC course with Brian in 43:12. Steady run, felt OK after yesterday. Still cold. Resting HR 50.
Week 28 54k - Ordinary 16k race. Weight 74.0kg. 223km last 4 weeks.


DateKms Comments
Mon
10 Jul
nil Rest day. Late finish at work. Cold and windy.
Tue
11 Jul
11 Slow run exploring new trails around Black Mountain in 48 minutes. Felt crook.
Wed
12 Jul
10 Black Mountain. Ran on trails up to Telecom Tower. Great run, finding some beautiful trails. Felt good.
Thu
13 Jul
10 Lake Ginninderra 10k in 43:56. Cold but not windy. Ran thinking about good form. Left knee sore last 1.5k and quads sore from yesterday's hilly run.
Fri
14 Jul
8.1 1.30pm. Stromlo - ran the 'Gilbert 5 mile' course in 35:20 (4:22/km) on a fine, sunny day. Wore 2 T-shirts. About 10C. Strong run.
Sat
15 Jul
11 2.00pm. Race: CCC - Powerhouse 10k road - 49th in 37:31 (3:45/km). Good time although started too fast. Hung on to finish just ahead of Charlie. Calm, no wind. Splits: 3:35, 3:35, 3:42, 3:43, 3:50 (18:25), 3:51, 3:53, 3:52, 3:53, 3:37 (19:06). Adam Hoyle 1st in 30:39, Linda Lenton 39:14. Also, Bryan Thomas 36:06, David Gates 36:57, Brian Wenn 37:01.
Sun
16 Jul
13 New course from Florey 'Twelve Trees' circuit in 61:12 (4:43/km). Easy, with the legs feeling good. No knee or shin soreness. Very cold, about 4C with misty rain falling.
Week 29 63k - Not fit enough to run a 36 minute 10k. Weight 74.0kg.
Mon
17 Jul
nil Rest day. Late finish at work.
Tue
18 Jul
6 6.15am. Belconnen Mall run very slow shuffle in 30 minutes. Worried by a sore left quad which 'cramped' from time to time.
Wed
19 Jul
nil Rest day. Coldest day of the year so far, about -5C. Stay Upright course.
Thu
20 Jul
nil Rest day. Sore left hip.
Fri
21 Jul
10 Lake Ginninderra 10k in 44:42 with a slow second half after 21:42 at the bridge. Running normal breathing effort, so have lost fitness. Quad OK although still a little tender. Resting HR 50.
Sat
22 Jul
9 1.15pm. Race: CCC - Brown Trig 6k dirt roads - 29th in 26:39 (4:26/km). Hilly course. Ran easily but lungs were working hard. Out back course with splits of 13:08/13:31. Warm-up 3k in 14:20. John Cheshire 1st 20:34, Susan Hobson 21:57. Also, Anthony Perry 23:38, Graeme Small 26:43.
Sun
23 Jul
nil Rest day. Sore legs.
Week 30 25k - Not a great week. Weight 74.0kg.
Mon
24 Jul
nil Rest day. Tired from work. Resting HR 49.
Tue
25 Jul
10 3.00pm. Black Mountain, the Rocky Horror 9.5k course in 41:45 (4:24/km). Strong effort but slow the last 3k.
Wed
26 Jul
8 5.00pm. Run from Brian's in Monash, fast in 32:54 (4:07/km). Brian one step ahead. Accurate course, out/back bikepath, uphill on the way out. Splits of 17:30/15:24.
Thu
27 Jul
10 3.00pm. Lake Ginninderra 10k in 47:45. Very easy recovery run, legs feeling better. Even paced.
Fri
28 Jul
10 3.00pm. Black Mountain tracks and fire trails easy in 50 minutes. Tired.
Sat
29 Jul
nil Rest day.
Sun
30 Jul
17 8.00am. Race: CCC - Noel Jago 10 Mile (16.093k) - 42nd in 65:51 (4:05/km). Lap of West Basin from Black Mountain Peninsula. Steady, strong tempo effort. Legs great until 13k. Ian Hamilton 1st in 54:32, Annette McNeil 68:14.
Week 31 55k - A bit slow, but enjoyed the 10 mile race. Weight 74.0kg.
Mon
31 Jul
6 3.30pm. Stromlo - Jogalong course easy in 27:00 with splits of 14/13 mins for the 3ks. A freezing shower of rain during the run. Calves tight.
Tue
1 Aug
10 4.00pm. Lake Ginninderra 10k in 44:44. Steady run. Great weather, sunny and about 12C, wearing 2 T-shirts, no gloves. Calves still sore. Resting HR 51.
Wed
2 Aug
12 2.00pm. Stromlo - Jogalong course in both directions in 52:40 (4:23/km). Ran strongly but felt tired. Calves still sore. 6k laps of 26:10 and 26:30.
Thu
3 Aug
6 4.00pm. Belconnen Mall run in 25:20, fast pace. Felt OK.
Fri
4 Aug
nil Rest day. Late finish at work.
Sat
5 Aug
5 2.00pm. Race: CCC - Carillon Relays (4 x 3k) - 62nd fastest male in 11:21 (3:47/km). Ran 2nd leg for SCT 'C' team. Ran barefoot, not a good course for that! Wet with muddy sections, strong westerly wind. Splits: 3:44, 3:50, 3:47. Gerard Ryan 8:47, Susan Hobson 10:34. Also, Brian Wenn 11:08, David Gates 11:28, Charlie Modrak 11:35.
Sun
6 Aug
16 10.00am. Stromlo - solo run using Jogalong course plus Gilbert 5 mile plus extra in 73:30. OK run but a little tired. Cold.
Week 32 55k - Must run more! Minimum of 1 hour per day. Weight 74.0kg. 198km last 4 weeks.


DateKms Comments
Mon
7 Aug
nil Rest day. Late finish at work.
Tue
8 Aug
nil Houses inspection days with Rod.
Wed
9 Aug
8 4.00pm. Ran David Gates' 8k course with Brian H steady in 33:43 (4:13/km). Felt OK, but tired.
Thu
10 Aug
nil Rest day. Work.
Fri
11 Aug
10 5.30pm. Sydney, Lane Cove Park. Steady group 10k road with the River Runners in 44:05. Felt OK.
Sat
12 Aug
6 7.30am. Turramurra Trotters easy run with Bruce in 31:59 for 6k. Cold.
Sun
13 Aug
16 10.00am. Race: Sydney City to Surf 14k - 1,068th in 57:15 (4:05/km). Good conditions, cool and winhdy. Steady run with Bruce Harrison all the way. Splits: 3:59, 11:44, 20:30, 29:45 (7k), 33:41, 41:54, 49:35, 53:20, 57:15. Ran the last 7k in 27:30.
Week 33 40k - City to Surf was fun, if not fast. Weight 74.0kg.
Mon
14 Aug
nil Rest day. Late finish at work.
Tue
15 Aug
nil Busy with house moving jobs.
Wed
16 Aug
nil Busy with house moving jobs.
Thu
17 Aug
nil Busy with house moving jobs.
Fri
18 Aug
nil Busy with house moving jobs and work.
Sat
19 Aug
nil Rest day. Birthday visits.
Sun
20 Aug
nil Rest day. Family stuff.
Week 34 0k - Week off, mainly with house moving things to do. Weight 75.0kg.
Mon
21 Aug
nil Rest day. Late finish at work.
Tue
22 Aug
6 Stromlo Forest - 6k in 27:24 (4:34/km), steady run but breathing hard. Have lost fitness.
Wed
23 Aug
8 Brian's run easy paced in 35 minutes. Felt OK except for the lungs. Cold.
Thu
24 Aug
nil Rest day. Late finish at work.
Fri
25 Aug
6 Belconnen Mall run easy in 32 minutes.
Sat
26 Aug
10 10.30am. Run from Aranda to Black Mountain Tower and back with Brian H in 47:30. Felt good. Cold.
Sun
27 Aug
nil Rest day.
Week 35 30k - Not a good week. Weight 75.0kg.
Mon
28 Aug
nil Rest day. Late finish at work. Cold.
Tue
29 Aug
nil Rest day. Cold. Snow on the hills. Windy.
Wed
30 Aug
8 4.30pm. From Brian's in Monash, 8k in 35:30 (4:26/km). Cold but 2 T-shirts and shorts OK. Breathing hard. Got a stitch!
Thu
31 Aug
nil Rest day. Work.
Fri
1 Sep
nil Rest day. Work.
Sat
2 Sep
nil Rest day.
Sun
3 Sep
7 From the Caravan Park in Lyneham to the AIS and return, easy in 34:45. Ran a lap of the track at the AIS. Mild weather. Spring is here!
Week 36 15k - Not great again. Long work days a problem. Weight 75.0kg. 85km last 4 weeks.


DateKms Comments
Mon
4 Sep
nil Rest day. Work. Start training seriously again!
Tue
5 Sep
nil Rest day. Late finish at work.
Wed
6 Sep
7 Easy run from Florey to Lake Ginninderra via Belconnen Mall and back in 38 minutes. Breathing hard.
Thu
7 Sep
nil Rest day. Late finish at work.
Fri
8 Sep
10 Lake Ginninderra lap and back to Florey in 46 minutes. Easy movement but breathing hard. Mild weather.
Sat
9 Sep
11 10.00am. With Brian from Aranda, Black Mountain to the scenic loop, 2 laps and back in 59 minutes. Felt OK on this 'long' run.
Sun
10 Sep
7 7.30am. Local run to Melba and back in 35 minutes. Feeling better, breathing not as stressed.
Week 37 35k - A step in the right direction. Long way to go. Weight 75.0kg.
Mon
11 Sep
nil Rest day. Busy at work.
Tue
12 Sep
9 3.30pm. After working in Woden, ran from Scrivener Dam to Weston Park and back on the bikepath in 40 minutes. Strong running, felt good.
Wed
13 Sep
6 Belconnen Mall 6k in 29 minutes.
Thu
14 Sep
nil Rest day. Busy at work.
Fri
15 Sep
nil Rest day. Busy at work.
Sat
16 Sep
nil Rest day.
Sun
17 Sep
nil Rest day.
Week 38 15k - Struggling to get back into regular training. Weight 75.0kg.
Mon
18 Sep
10 Lake Ginninderra and back to Florey in 43 minutes.
Tue
19 Sep
10 Sydney - River Runners' 9.7k at Lane Cove Park in 42:54 (4:25/km). That was hard! Fast group run to the top gate, easier back down the hill.
Wed
20 Sep
10 Bulli - bike path beside the ocean and back in 44 minutes.
Thu
21 Sep
6 7.45pm. Race: Hensley Field - 5000m in 19:07 (3:49/km). Steady run with Bruce who was taking it easy. Not easy for me! Fast last km to prevent Carol Horn (the opposition) from lapping us. She ran 17:18!
Fri
22 Sep
8

8
10.00am. Lane Cove bush track very easy with George and Bruce for 52 minutes.

5.00pm. Lane Cove Park, easy 8k with the River Runners in 38 minutes.
Sat
23 Sep
11 7.00am. Race: Sydney Striders' Lane Cove Park 10k - 41:31 (4:09/km). Hard race. Started too fast for the fitness level, running through 3k in 12 minutes then struggling to hold the pace but failing. Quite a fade in the second half.
Sun
24 Sep
6 Culburra. Easy run around the streets in 28 minutes.
Week 39 69k - Being unfit is hard and not fun. Weight 74.0kg.
Mon
25 Sep
6 Culburra. Slow run from Dad's along the beach and back in 33 minutes.
Tue
26 Sep
13.5 Culburra - streets course north and back with some faster running in 61 minutes.
Wed
27 Sep
nil Rest day.
Thu
28 Sep
5 Florey - fast run from Mal's to the fire station and back in 20 minutes.
Fri
29 Sep
11 Wagga - easy run on Willans Hill tracks with good form. A few stops. No soreness or niggles.
Sat
30 Sep
12 Wagga - tired run on Willans Hill in 59 minutes.
Sun
1 Oct
8 Willans Hill again, easy in 40 minutes.
Week 40 55k - Two weeks, but a long way to go. Weight 74.0kg. 174km last 4 weeks.


DateKms Comments
Mon
2 Oct
8 Wagga - Easy run on Willans Hill for 43 minutes.
Tue
3 Oct
14 Canberra - Stromlo Forest. 6k 'fast' in 26:40 then 8k 'medium' in 37:20. Tired!
Wed
4 Oct
8 Brian's bike path run in 32:47. Tough run with Brian one step ahead all the way. 16:41/16:06.
Thu
5 Oct
15 12.00pm. Ran to Bruce Stadium and return via new 'Bruce Heights' estate in 68 minutes. Tailwind on the way out. Felt OK except for the last 10 minutes. Good weather, wearing a singlet.
Fri
6 Oct
8 4.30pm. Stromlo - easy pace in 34:30 (4:19/km) with a fast last km down the Jogalong hill in 3:30. A little tired.
Sat
7 Oct
8 5.00pm. Race: Interclub - AIS track Bruce. 3000m in 11:15.0 (3:45/km). Steady run with Greg Gilbert. Warm-up and down outside the track on bikepaths.
Sun
8 Oct
15 9.00am. Black Mountain from Aranda. Steady up to the scenic loop, 3 laps and back the long way. Felt OK.
Week 41 76k - Enjoyed the 3000m but a long way to go. Weight 74.0kg.
Mon
9 Oct
8 Lake Ginninderra lap with short cuts in 40 minutes. Cold and windy. Thinking about form. Some slower sections.
Tue
10 Oct
15 12.00pm. Steady run to the warm-up track at Bruce and return in 67 minutes. A little tired.
Wed
11 Oct
6

8
10.00am. Easy run to Pauls Hardware shop in Belco and back in 26 minutes.

5.00pm. Brian's bikepath run in 32:48, slow up the hill in 17:30 and fast back down in 15:18, Brian pushing the pace. Hard run. Headwind going out. Peter W's daughter born yesterday, Sarah.
Thu
12 Oct
4 8.00pm. Race: Hensley Field - 3000m in 11:21. Easy run with Bruce. Splits: 3:43, 3:48, 3:50.
Fri
13 Oct
11 Lane Cove Park - Bush track up and road back down with Al Hoffman and Bruce. Strong in the bush, 28 minutes up. Tired on the way back.
Sat
14 Oct
12 Very easy run with Bruce and the Go-Jog group - Longeville and Riverview College. Tired.
Sun
15 Oct
20 Striders Davidson Recreation Star long run (Scott's run) - Easy first 30 minutes, then fast with Nobby Young, TC and Cameron. Fast running on the bush tracks. 1:43:30 (5:10/km).
Week 42 84k - Better again. The slow return to fitness. Weight 74.0kg.
Mon
16 Oct
14 2.00pm. Steady to Bruce Stadium and back via CCAE in 66 minutes. Felt OK. Warm at 25C.
Tue
17 Oct
nil Back at work :( Keys to new accommodation in Theodore.
Wed
18 Oct
8 Run from Brian's in Monash out/back on the bikepath in 34:32 (4:19/km). Felt tired.
Thu
19 Oct
nil House cleaning day.
Fri
20 Oct
nil Late day at work.
Sat
21 Oct
13 Black Mountain from Aranda with Brian, up to scenic loop, 3 laps and back in 64 minutes. Felt good the last 30 minutes.
Sun
22 Oct
8 Intervals, Lake Ginninderra bikepath. 3 x 1000m averaging 3:32 for each. Jog/walk recoveries.
Week 43 43k - Light week. Not doing enough to improve. Weight 74.0kg.
Mon
23 Oct
nil Rest day. Late finish at work.
Tue
24 Oct
9 6.30pm. Stromlo Forest. Steady run with good form finishing on sunset. Legs OK.
Wed
25 Oct
8 Monash bikepath run from Brian H's at 'race effort' in 31:47 (3:58/km). Fast start with Brian one step ahead all the way, 15:47 up and 16:00 back. Felt OK, but not easy.
Thu
26 Oct
6 Balconnen Mall 6k easy in 29 minutes.
Fri
27 Oct
nil Rest day. Late finish at work.
Sat
28 Oct
4 Easy run from the AIS warm-up track and back. Felt a little tired.
Sun
29 Oct
11 9.00am. Race: Canberra Times 10k Fun Run - 161st in 38:36 (3:52/km). Pushed hard early, got a side stitch at 5k and struggled from there to the finish. Brian H ran 36:58. Joy Terry 1st woman in 32:26! Splits: 3:37, 3:32, 3:39, 3:59, 4:05, 3:58, 3:51, 4:12, 4:00, 3:43. Warm-up 1k including strides. Moved from Florey to Theodore in the afternoon.
Week 44 38k - Ordinary training equals an ordinary race. Weight 74.0kg. 241km last 4 weeks.


DateKms Comments
Mon
30 Oct
5 6.30pm. Out/back run on fire trail around the back of Theodore, easy in 24 minutes. Felt good.
Tue
31 Oct
nil Rest day. Late finish at work.
Wed
1 Nov
8 Monash bikepath run from Brian's in 33:27, steady pace. 17:20 up the hill, 16:07 back. Upset stomach.
Thu
2 Nov
nil Rest day. Late finish at work.
Fri
3 Nov
7 Theodore fire trail east in 40 minutes. Tired on the uphill sections. Easy running.
Sat
4 Nov
6 8.00pm. Race: Interclub - 5000m in 19:01.0 (3:48/km). Started too fast, even if it had been a 3000m. Splits: 3:20, 3:49, 3:57, 4:01, 3:54. Warm day.
Sun
5 Nov
13 Black Mountain from Aranda with Briah H in 61 minutes, alternating 3k fast and 3k easy. Felt OK.
Week 45 39k - Slow 5000m race. Not fit. Weight 74.0kg.
Mon
6 Nov
nil Rest day. Late finish at work.
Tue
7 Nov
nil Rest day. Late finish at work.
Wed
8 Nov
8

3
Monash bikepath run from Brian H's also with Bruce Harrison. Fast on the way out. 34 minutes. Brian ahead in 32 minutes.

Theodore. Easy run on the fire trail with Bruce for 16 minutes.
Thu
9 Nov
8 7.00pm. Race: Vets at the AIS - 1500m steady in 5:13.0. Also ran the 5000m steady in 19:24.0. Splits: 3:54, 3:50, 3:53, 3:53, 3:50. Susan Hobson 1st outright in 16:20!
Fri
10 Nov
nil Rest day. Late finish at work.
Sat
11 Nov
4 4.00pm. Race: Interclub - 3000m Steeplechase, 4th in 11:33.0 (3:51/km) running at about 90% effort. Can improve on that. Points equivalent to 18:10 for 5000m. Gerard Ryan 1st in 8:45.0.
Sun
12 Nov
15 10.00am. West Basin LBG bikepath solo in 70:02 (4:40/km). Felt OK but calves very sore afterwards. Hot foot at 8k due to a sock problem.
Week 46 38k - Enjoyed the Steeplechase. Want to run faster. Weight 74.0kg.
Mon
13 Nov
nil Rest day. Late finish at work.
Tue
14 Nov
nil Rest day. Late finish at work.
Wed
15 Nov
8 Monash bikepath run from Brian's in 35 minutes with a faster last 3k. Calves still sore from Sunday's long run.
Thu
16 Nov
6 7.30pm. Tuggeranong Hill fire trail steady in 28 minutes. Felt good.
Fri
17 Nov
nil Rest day. Late finish at work.
Sat
18 Nov
7 8.00pm. Race: Interclub at Bruce - 5000m in 18:29.0 (3:42/km). Ran strongly, the time an indication of lower fitness. Similar splits to the race at Hensley on 28 December 1988. Splits: 3:32, 3:42, 3:47, 3:53, 3:34. Pat Carroll won the 3000m in 7:57 and Carolyn Schuwalow 9:05.
Sun
19 Nov
8 AM - Steady run to Richardson shops and back in 42 minutes. Cold headwind coming back. Felt tired.
Week 47 29k - 5000m was a good test. Not fit. Weight 74.0kg.
Mon
20 Nov
nil Rest day. Bought New Balance 830 shoes for $140.
Tue
21 Nov
8 7.00pm. Theodore fire trail circuit in 35 minutes. Felt good, running thinking about form.
Wed
22 Nov
8 6.00pm. Theodore fire trail with Brian (pushing the pace) in 33 minutes. Not feeling as fresh as yesterday, but not bad.
Thu
23 Nov
5 Jog too and from Calwell 400m grass track. Ran 1 x 300m in 59 seconds. Intended to do more but upset stomach.
Fri
24 Nov
7 Theodore fire trail short version in 31 minutes. Fan faster, racing a storm. Felt OK.
Sat
25 Nov
13

3
AM - Black Mountain scenic trail from Aranda with Brian H, steady in 64 minutes. Felt OK throughout.

7.00pm. Race: Interclub - 2000m Steeplechase in 7:36.0. A little tired. Finished ahead of Andrew Shaw (U14s).
Sun
26 Nov
14 5.00pm. Stromlo Forest - steady run to Mt Stromlo and back in 65 minutes including a very long hill. Got lost. Tired the last 4k coming back.
Week 48 58k - Enjoying Interclub but want to run faster. Weight 74.0kg. 164km last 4 weeks.


DateKms Comments
Mon
27 Nov
8 6.00pm. Ran to Calwell and back via the fire trail, steady in 44 minutes. Hot.
Tue
28 Nov
nil Rest day. Late finish at work.
Wed
29 Nov
8 Monash bikepath run from Brian's in 33:50 (4:14/km), fading coming back down the hill. Hot, about 30C.
Thu
30 Nov
8 Theodore fire trail extended in 44 minutes with Brian. Steady pace, felt OK.
Fri
1 Dec
nil Rest day. Late finish at work.
Sat
2 Dec
13

4
9.00am. Black Mountain scenic trail from Aranda with Brian in 64 minutes. Anti-clockwise loops this time. Stormy and windy. Felt OK.

6.00pm. Race: CCC - Parliament House Relays (new course at New PH, 1637 metres). In SCT C-Grade team, 107th fastest in 5:33. OK but no early speed. Rod Higgins and Greg Webster 4:26, Joanna Birkett 5:11. Also, Geoff Moore 4:51, Brian Hill 5:16, Brian Wenn 5:24, Charlie Modrak 5:29.
Sun
3 Dec
7.6 6.30pm. Stromlo. Jogalong 6k course in 26 minutes followed by the Smithy Mile in 7:18. Very tired.
Week 49 48k - Just hanging in there with training. Weight 74.0kg.
Mon
4 Dec
11 6.00pm. Theodore fire trail out/back in 52 minutes. Felt better than yesterday, but still a little flat. Cooler.
Tue
5 Dec
6 5.00pm. Theodore fire trail in 26 minutes, cutting the run shorter than planned due to an upset stomach. Legs very tired.
Wed
6 Dec
8 Theodore fire trail steady, reverse direction in 37 minutes. Tough run, felt fatigued.
Thu
7 Dec
8 Theodore fire trail with Brian H in 34:14 (4:17/km). Felt better today.
Fri
8 Dec
nil Rest day. Late finish at work.
Sat
9 Dec
5 2.00pm. Race: Interclub, AIS track - C-Grade 1500m, 18th in 4:52.0. Slow race but finished ahead of Ken Sykes. David Gates ran 4:36! First lap in 73, 800m in 2:38, last 300m slow in 61 secs. Ran barefoot.
Sun
10 Dec
17

7
7.15am. Stromlo Forest. Long run with David Gates, Ian Leves, Phil and Sally in 78 minutes. Very easy early before stronger running on the hills. Felt good.

6.00pm. Steady run to Calwell post office box and back in 33 minutes, thinking about good running form. Felt OK.
Week 50 62k - Better week although the 1500m race was slow. Weight 74.0kg.
Mon
11 Dec
8 6.00pm. Theodore fire trail reverse in 36 minutes. Feeling tired after working last night.
Tue
12 Dec
10 Intervals, Kambah No.3 Oval with David Gates. 8 x 400m with 400m slow jog recoveries. 74.7, 74.2, 76.1, 73.7, 75.4, 75.4, 79.1, 74.4. Hanging with David. Grass was long. Bit of a sore throat.
Wed
13 Dec
8 Theodore fire trail with Brian H in 37 minutes. Very hard run, feeling crook. Sore legs. Tired from work and lack of sleep.
Thu
14 Dec
6 Intervals, Kambah No.3 Oval. 4 x 200m averaging 35 secs. Cut a planned longer session short as I was feeling sick.
Fri
15 Dec
nil Rest day. A bit sick, sore throat.
Sat
16 Dec
7 2.00pm. Race: Interclub, AIS track - 800m in 2:25.0. Felt bad, splits of 70/75. Tough conditions, hot. Also ran the 5000m as a 'warm-down' in 20:01.0.
Sun
17 Dec
nil Rest day. Sick.
Week 51 43k - Speed coming along, endurance not. Weight 74.0kg.
Mon
18 Dec
nil Rest day. Sick.
Tue
19 Dec
16 7.15am. Stromlo Forest. David Gates' run in reverse in 75 minutes. Felt OK, breathing easier. Slow on the hills. Some sciatica in the right leg.
Wed
20 Dec
8 Theodore fire trail with Brian H in 34 minutes. Felt OK but still some lingering throat/cold symptoms.
Thu
21 Dec
10 Intervals, Kambah No.3 Oval with David. 12 x 200m with 200m jog/walk recoveries. 34.8, 35.2, 33.8, 33.3, 32.5, 32.4, 32.4, 32.7, 32.7, 34.1, 33.8, 33.6. Averaged 33.4. Felt good.
Fri
22 Dec
8 Theodore fire trail steady in 34:40. Legs (quads) sore following yesterday's track session).
Sat
23 Dec
nil Rest day. Travel to Culburra.
Sun
24 Dec
10 Culburra. 10k, the first 3k easy with Anne then 6k at about 4 minute pace with Jane on the bike. 46 minutes total. Felt OK.
Week 52 52k - Good track session but not enough running. Weight 74.0kg. 205km last 4 weeks.


DateKms Comments
Mon
25 Dec
nil Rest day. Christmas day at Culburra.
Tue
26 Dec
10 Stromlo Forest, after driving 3 and a half hours from Culburra. Legs felt terrible. Struggled.
Wed
27 Dec
nil Rest day. Very late finish at work.
Thu
28 Dec
10 Intervals, Kambah No.3 Oval. 10 x 300m with 100m slow walk recoveries. Averaged 57 seconds. Legs still not feeling good and fast.
Fri
29 Dec
8 7.00pm. Theodore fire trail steady in 34:45 thinking about good form. Legs fatigued. Had to stop for a dog off the lead.
Sat
30 Dec
5

10
12.00pm. Ran to Calwell Oval and back in 25 minutes. Very hot!

4.00pm. Intervals, Kambah No.3 Oval with David Gates. 3 x 1000m with 8 minute jog/walk recoveries. 3:16, 3:25, 3:28. Total of 10:09 for the 3k, a bit slower than 3000m goal race pace.
Sun
31 Dec
17 Stromlo Forest - last run of the 1980s! With David, feeling better than he was. 82 minutes. Goal for 1990 is to run new PBs!
Week 53 60k - Need to get fitter and faster. Weight 74.0kg.


The End - 2,998 km (56.6k per week)