Ewen's Running Diary - 1990

This page is my running diary from 1990, the year I turned 33. In September I joined Geoff Moore's group and Geoff began coaching me in October, 2 weeks before the Canberra Times 10k. There were 49 days when I didn't run. I ran 4,230 km - an average of just over 81 km per week.

My best results during 1993 were: 800m - 2:20.5, 1500m - 4:52.0, 3000m - 10:27.6, 5000m - 17:51.0, 2k Steeplechase - 7:20.4, 3k Steeplechase - 12:07.2, Mile - 5:09.5, 5k road - 18:52, 10k road - 36:55, 15k road - 58:47, Half Marathon - 83:06, 12k Cross Country - 48:27, City to Surf 14k - 55:21.

Links to all my online diaries: 1984, 1988, 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
1 Jan
10 Track, Calwell. Ran to and from the track. 6 x 200m striding out with 2:30 jog/walk recoveries. 36.8, 35.3, 36.7, 36.2, 36.6, 36.3. Felt OK. Hot! About 35C.
Tue
2 Jan
nil Rest day. Late finish at work.
Wed
3 Jan
6 8.00pm. Race: Interclub - 2000m Steeplechase in 7:41.0. Hot! Started the 1500m but pulled out after 2 laps. Too hot. David Gates was 4th in 4:35.8 and Susan Hobson 2nd in 4:32.0.
Thu
4 Jan
7 Steady run on the Theodore fire trail in 34 minutes. Felt OK.
Fri
5 Jan
nil Rest day. Travel to Wagga.
Sat
6 Jan
9 Wagga - On Willans Hill flat trail, 5 x '400m' in 86.7, 86.9, 86.1, 85.1, 84.4. Hot.
Sun
7 Jan
16 Stromlo. Central Six trail out to the Corkwoods and back. Tired last 20 minutes. Sore right hamstring afterwards.
Week 01 48k - OK Steeplechase considering the heat. Weight 73.5kg.
Mon
8 Jan
6 Theodore/Calwell roads and bikepath easy in 32 minutes. Right hamstring sore but stable. Rain.
Tue
9 Jan
6 5.30pm. Same run again in 29 minutes with the hamstring feeling better. Raining and cool at 24C. Hoping for a 10-minute 3000m tomorrow.
Wed
10 Jan
5 8.00pm. Race: Interclub - 3000m, 21st in 10:31.8 (3:31/km). Poor run. Running barefoot OK but need tape on first 3 toes. Splits: 3:19, 3:38, 3:34. Lisa Martin ran 9:07.4, Susan Hobson 9:10.9 and David Gates 10:12.5.
Thu
11 Jan
12.5 Theodore fire trail out/back slow in 59:30. Shorter strides on ups, felt OK.
Fri
12 Jan
10 Slow run on the fire trail plus streets in 47 minutes. Tired. Raining.
Sat
13 Jan
10 Track session, Stromlo (last km of Jogalong course, 3 downhill and 2 uphill). 3:15, 3:46, 3:24, 3:49, 3:17. Average 3:30/km. 3 minute jog/walk recoveries.
Sun
14 Jan
nil In Sydney for the 'Pre Commonwealth Games' meeting. In the 3000m, Pat Carroll ran 7:47.66 and Liz McColgan 8:43.14 (2:57, 2:53, 2:52). Seb Coe ran 1:47.66 in the 800m. Enjoyed the day.
Week 02 49k - Thought the 3000m race would be faster! Weight 74.0kg.
Mon
15 Jan
10 Track, Kambah. 12 x 200m in 2 sets. 1:50 jog/walk recoveries and 5 mins between sets. 32.1, 33.9, 33.8, 33.4, 34.6 33.7 - 34.9, 34.8, 35.2, 34.9, 35.4, 35.1. Average 34.3. About 4:17 1500m pace. Windy and cool.
Tue
16 Jan
8 Track, Calwell. 3 x 500m with 8 minute (full) recovery walks. 93.1, 93.3, 95.3. Felt OK but slow. Windy and cool.
Wed
17 Jan
9 7.00pm. Race: Interclub - 1500m in 4:58.4. Also ran the 3000m Steeplechase in 12:07.2. Slow 1500m race. Tired? Not fit? Liz McColgan ran 8:45 in the 3000m! Laps of 68, 71, 69, 70, 71, 71, 70, 34.
Thu
18 Jan
12.5 Theodore fire trail out/back in 55:45. Felt OK, pushing hard in places. Saw Frank and Caroline.
Fri
19 Jan
8 Theodore fire trail plus roads easy. Legs very tired and sore. Not sure about intervals tomorrow.
Sat
20 Jan
9

8
AM. Track session, Stromlo with David Gates (last km of Jogalong course). 4 x 1000m in 3:05, 3:04, 3:02, 3:06. All downhill with jog back up recoveries. OK with this pace.

PM. Local trails easy in 40 minutes. Tired!
Sun
21 Jan
16

7.5
AM. Stromlo - McInnes '10 mile' with David and Ian Leves in 74 minutes. Felt good. Had a fall onto the right knee.

PM. Local easy trails and roads in 33 minutes. Knee sore from this morning's fall.
Week 03 88k - Good week, much better. Weight 74.0kg.
Mon
22 Jan
9 Track, Kambah with David Gates. Good conditions, cool with a tailwind. 11 x 200m in 3 sets of 5, 4, 2 with 3 minute jog/walk recoveries and 5 minutes between sets. 33.1, 33.1, 32.3, 32.7, 32.4 - 32.4, 31.8, 31.6, 32.4 - 32.7, 32.6. Average 32.5. Felt OK.
Tue
23 Jan
8 Easy run on roads and fire trail. Hot. No energy, felt tired.
Wed
24 Jan
6 7.00pm. Race: Interclub. D-Grade 800m, 2nd in 2:20.5 (67/73). Also ran the 5000m in 18:52.0 (7:18 at 2k, 11:09 at 3k). Felt very tired in the 5000m, no energy at all.
Thu
25 Jan
9 Theodore fire trail 8k with Brian Hill in 32:45. Fastest time for this course? Sore quads. Mild and breezy. 6 minute warm-down jog.
Fri
26 Jan
8

8
12.05pm. Steady fire trail run in 38 minutes. Slow. Felt OK.

6.00pm. Theodore fire trail 8k in 32:55. Felt good for a second run. Right knee still sore.
Sat
27 Jan
14 9.00am. Black Mountain trails with Brian Hill in 64 minutes. A little slow. Felt tired.

6.00pm. Track, Kambah with David Gates. 5 x 600m with 3:30 recovery jog/walk recoveries. 1:59, 1:58, 1:59, 2:02, 2:01. Felt OK.
Sun
28 Jan
19 7.00am. Stromlo with Ian Leves and David Gates. Ran over to Bluett's Pines and back in 85 minutes. Tough last 20 minutes. Fairly good pace with re-groups for David who was taking it easy. Felt OK.
Week 04 81k - OK 800m race, slow 5000m. Weight 74.0kg. 266km last 4 weeks.


DateKms Comments
Mon
29 Jan
nil Rest day. Late finish at work.
Tue
30 Jan
8 Easy local run in 38 minutes.
Wed
31 Jan
nil Rest day. Food poisoning. Lisa Martin won gold in the Commonwealth Games Marathon. At Interclub, Brian Hill ran 4:45 in the 1500m on a windy day.
Thu
1 Feb
10 Theodore fire trail 8k course at a solid pace with Brian Hill then extra warming down to Calwell Oval. Brian was running fast, a step ahead! Had to work hard to keep up. Andrew Lloyd won the 5000m!
Fri
2 Feb
nil Rest day. Late finish at work. Visit from Malcolm at home afterwards.
Sat
3 Feb
11 Black Mountain with Brian Hill, up to circle trail from Aranda sie, 3 laps and back. Felt better this week. A few surges 2nd and 3rd laps. Light rain.
Sun
4 Feb
16 Stromlo with David Gates and Ian Leves. From Deek's Drive to LBG on bike path easy then strong on the hills including 1k in about 3:45. Dave taking it easy. Right knee sore. 74 minutes.
Week 05 45k - Light week with Commonwealth Games viewing. Weight 74.0kg.
Mon
5 Feb
8 Theodore fire trail short in 38 minutes after a late work day. Very tired. Cut the 12k short.
Tue
46 Feb
8 6.00pm. Race: CCC - Summer Series Lotus Bay 4k - 31st in 15:18 (3:49/km). Didn't feel great warming up. Tough rough course with small hills and sharp turns. Beat David in a sprint finish. Good run. Martin Lyons 12:26 and Michelle O'Rourke 14:44. Charlie 15:33.
Wed
7 Feb
11 Out/back Theodore fire trail in 61 minutes. Very slow early, better second half. Right knee still sore from the fall and bruising. Susan Hobson 6th in the Commonwealth Games 10,000m in a PB of 32:53.
Thu
8 Feb
6 Track, Kambah. 10 x 200m 'relaxed' pace with 2 minute jog/walk recoveries. 36.2, 36.6, 36.4, 36.9, 36.0, 36.1, 35.5, 35.8, 36.3, 36.0. Felt OK.
Fri
9 Feb
8 Theodore fire trail 'easy' in 40 minutes. Felt good first 10 minutes then tired. Stormy. Rain for the last 5 minutes.
Sat
10 Feb
9 2.00pm. Race: Interclub - 1500m, 8th 'C' Grade in 4:53.5. Started fast, (68, 78, 87, 60 last 300m). Dave ran 4:32.6! Also ran the 2000m Steeplechase in 7:55.0.
Sun
11 Feb
20

6
7.00am. Stromlo. Part of 'Deek 22' course to top of Mt Stromlo in 90 minutes. Felt OK first 75 minutes. A few surges with Ian. Knee very sore 1 hour after finishing.

4.30pm. Central Basin LBG. Steady pace. Right knee quite sore during the run.
Week 06 76k - Getting there in the 1500m race. Weight 74.0kg.
Mon
12 Feb
4 4.00pm. After a tiring work day. No energy and sore legs so cut the run short. Weekend too tough?
Tue
13 Feb
10 6.00pm. Race: CCC - Summer Series Caton 8k - 38th in 32:03 (4:00/km). Not as good as last week. Slow coming back from Scrivener Dam (15:16/16:47). David ran 31:04. Knee fine, just tired. Martin Lyons 25:38, Mary Silver 31:48. Charlie 31:25.
Wed
14 Feb
8 Theodore fire trail in 33 minutes with Brian H. Felt good considering yesterday's race. Steady pace, ran okay on the hills.
Thu
15 Feb
10 Track, Calwell with David Gates. 8 x 400m with 4 minute jog recoveries. 79.7, 77.9, 72.5, 6.1, 75.4, 71.5, 77.1, 75.3. Average 75.7. Felt good. 10 minutes warm-up and warm-down.
Fri
16 Feb
6 3.30pm. Cut the planned 10k short. Extremely tired. Maybe yesterday was too hard?
Sat
17 Feb
9 8.00pm. Race: Interclub AIS Track - 5000m in 18:17.0 (3:39/km). Humid. Tried to run 17:30 pace but it was too fast. Splits: 3:29, 3:31, 3:43, 3:53, 3:41. David ran 18:05 and Gerard Barrett 14:06.
Sun
18 Feb
19

5
7.00am. Stromlo. Out/back bikepath to Hospital in 90 minutes. Even paced with surges on the hills. Felt OK but tired the last 15 minutes.

5.30pm. Very slow jog around local streets.
Week 07 71k - 5000m race showed I'm not as fit as I need to be. Weight 74.0kg.
Mon
19 Feb
nil Rest day. Late finish at work.
Tue
20 Feb
6

11
1.00pm. Easy out/back fire trail and road in 30 minutes. Very sluggish early. Hot.

6.00pm. Race: CCC - Summer Series Weston Park 9k - 35th in 35:53 (3:59/km). Started easy, running with Ken Sykes to half way in 17:46. Surges on the hills coming back. Felt good. Greg Webster 28:24, Charlie 34:41.
Wed
21 Feb
6

8
2.00pm. Easy slow out/back in 32 minutes. Felt OK. Hot.

5.30pm. Theodore fire trail with Brian H in 33:12 (4:09/km). Steady to fast effort. After a nap. Felt good.
Thu
22 Feb
10 Track, Kambah with David Gates. 6 x 600m with 5 minute jog/walk recoveries. 1:56, 1:50, 1:49, 1:52, 1:55, 1:50. Average 1:52. Good session. Light rain.
Fri
23 Feb
8 Theodore fire trail steady to fast in 34 minutes after Dad arrived for a visit. Threatening rain.
Sat
24 Feb
13 Black Mountain with Brian Hill. From Aranda to high scenic single track, 3 laps and back in 63 minutes. Third lap a little slow. Felt OK but somewhat tired.
Sun
25 Feb
20 7.00am. From Woden Park with David and Ian Leves. To Red Hill and around track anticlockwise in 89 minutes. David taking it easy.
Week 08 82k - Training going well. Weight 74.0kg. 274km last 4 weeks.


DateKms Comments
Mon
26 Feb
10 5.00pm. Steady local trails/roads in 46 minutes. Felt good for a Monday run. Hot.
Tue
27 Feb
6

12
3.30pm. Easy local run in 28 minutes. Hot.

6.00pm. Race: CCC - Summer Series Acton Ferry Terminal 10k - 45th in 40:36 (4:03/km). Tired compared to last week's race. Steady through 6k in 23:32 then slowed down. Chris Cook 31:52, Mary Silver 38:25. Charlie 38:21.
Wed
28 Feb
8 Theodore fire trail 8k with Brian H in 33:48. Steady, feeling OK until half way, then tired and slow on the hills.
Thu
1 Mar
9 Track, Kambah. With David Gates. 7 x 200m 'relaxed' with 4 minute jog/walk recoveries. 36.0, 36.7, 35.1, 35.8, 35.0, 35.1, 36.1. Right knee sore.
Fri
2 Mar
6 5.00pm. Very easy local run. Felt quite tired and no energy. Slow.
Sat
3 Mar
9 4.00pm. Race: Interclub - 1500m in 4:52.0. Also ran the 3000m Steeplechase in 12:01.0. Felt tired in the 1500m and last 2 laps of the steeple. David ran 4:30.4 and 59.7 for the 400m!
Sun
4 Mar
18 7.00am. Slow run with David Gates from Long Gully Rd, Isaacs Pines to Red Hill and back in 79 minutes. Quite tired. Very humid.
Week 09 78k - Good week but tired races. Weight 74.0kg.
Mon
5 Mar
nil Rest day. Late finish at work.
Tue
6 Mar
5 Very easy run to Calwell oval and back. Legs still tired and sore.
Wed
7 Mar
nil Rest day. Bike accident at work, bruised right knee.
Thu
8 Mar
5 Easy jog to and from Calwell oval. Knee felt OK but legs not great. Excellent weather!
Fri
9 Mar
7 8.00pm. Race: ACT 5000m Championships (B-Grade) - 14th in 18:16.8 (3:39/km). Started too fast (16:40 pace). Could have broken 18 minutes with even pacing. Need more mileage! Splits: 3:22, 3:29, 3:56, 3:53, 3:37. Last lap in 77 secs.
Sat
10 Mar
6 10.00am. Track, Calwell. Easy 1k on the track in 4:32. Back to the Joe Henderson & Patti Catalano training plan - good mileage, relaxed, slow easy days, fast sessions and races.
Sun
11 Mar
3 AIS Track, Bruce. Warmed up for the ACT Steeplechase Championships but didn't run. Sore quads. Trevor Jacobs ran 10:10 and Susan Hobson 4:27 in the 1500m Championships.
Week 10 26k - Slow 5000m race. Not in great shape. Weight 74.0kg.
Mon
12 Mar
11 Fire trail out/back in 60 minutes. Legs still a little sore. First cool sign that winter is on the way.
Tue
13 Mar
10 6.00pm. Race: CCC - Summer Series Jogalong 6k - 41st in 22:54 (3:49/km). Ran hard from the start, feeling tired after 3k in 11:20. Just behind Carol Ey and ahead of Mary Silver. Charlie 22:36, Greg Webster 1st in 18:54. Splits on the k markers: 3:42, 3:39, 4:02, 4:08, 3:59, 3:23.
Wed
14 Mar
11 4.30pm. Same course as Monday with Brian. Quads sore last 20 minutes.
Thu
15 Mar
11 4.30pm. Same again with sore quads and righ knee. Very tired before starting.
Fri
16 Mar
10 Easy run on trails exploring new track towards Rob Roy (too steep). Legs quite tired and sore.
Sat
17 Mar
12 10.00am. Black Mountain from Aranda up to high scenic loop, 3 laps and back. Easy pace. Still a little tired but knee OK.
Sun
18 Mar
23 9.00am. Race: Weston Creek Half Marathon - 81st in 92:32 (4:23/km). A little too fast in the early kilometres. Tough last 6k with sore quads. Geoff Moore 1st in 71:36. Splits: 4:23, 16, 03, 01, 01, 11, 26, 14, 53, 11, 20, 26, 20, 23, 26, 29, 28, 47, 45, 17, 39 + 17s.
Week 11 88k - Tough week. OK 6k race, slow half marathon. Weight 74.0kg.
Mon
19 Mar
16 8.00am. Stromlo. 'McInnes 10 mile' reverse direction in 76:15 (4:46/km). Maybe slightly long on the course. Right knee quite sore first 2k but OK for the rest of the run. Cool and sunny.
Tue
20 Mar
9 6.00pm. Race: CCC - Summer Series Black Mountain Peninsula 5k - 30th in 18:52 (3:46/km). Road course, 3 laps of 6:05, 6:27, 6:19. Beat Dave Gates in a sprint finish. OK race for feeling tired after a late work day. Charlie 18:40, Carol Ey 18:41, Brian Wenn 18:33, Gerard Barrett 1st in 15:04.
Wed
21 Mar
nil Rest day. 6.30pm finish at work. ACT CCC AGM night.
Thu
22 Mar
12 With Brian H on the fire trail plus hill run towards Monaro Hwy in 61:30. Left quad sore. Strong pace at times. Felt OK.
Fri
23 Mar
11 Interval session on the bike path with David Gates. 5 x 500m with 500m jog recoveries. 1:50, 1:48, 1:44, 1:38, 1:30. Tired legs but otherwise OK.
Sat
24 Mar
19 6.00am. Long run with Gatesy from Isaacs to the top of Red Hill and back in 90:45 (4:47/km). Felt OK.
Sun
25 Mar
10 After helping at the Tuggie Trot Fun Run. Easy with Greg Gilbert and Miriam Harding for 48 minutes. Very tired from yesterday's yard work.
Week 12 77k - OK week and 5k race. Weight 74.0kg. 269km last 4 weeks.


DateKms Comments
Mon
26 Mar
12 5.30pm. Out/back Theodore fire trail in 61 minutes after a long work day. Good steady run, more energy than yesterday.
Tue
27 Mar
nil Rest day. Late finish at work.
Wed
28 Mar
12 5.30pm. Out/back Theodore fire trail in 60:30. Strong on the hills, especially coming back. Felt good considering tiredness.
Thu
29 Mar
nil Rest day. Preparing front yard for lawn planting.
Fri
30 Mar
nil Rest day. Finished front yard lawn planting.
Sat
31 Mar
6

8
1.00pm. Race: CCC - Haig Park 3.3k XC - 53rd in 11:59 (3:38/km). Steady hard run, even splits of 5:55, 6:03. Charlie 11:54, Martin Lyons 1st in 9:25 and Carol Ey 12:12. Tired.

5.00pm. Easy run on Theodore trails for 41 minutes. Felt OK.
Sun
1 Apr
19

7
7.00am. Stromlo - McInnes 10 mile plus part of the Jogalong course with Ian and David in 92 minutes. Easy, felt good, no problems.

4.00pm. Easy Theodore trail run for 37 minutes. Quite tired during this run.
Week 13 64k - Good Haig Park race. Need more mileage. Weight 74.0kg.
Mon
2 Apr
nil Rest day. Late finish at work.
Tue
3 Apr
12 Theodore fire trail out/back in 61 minutes. Felt good, strong on the uphills. Steady effort. A cold wind blowing.
Wed
24 Apr
15 Double loop on the trails with Brian H in 68 minutes. Faster second lap. Tired the last 10 minutes. Good training run. Cold.
Thu
5 Apr
8 Local 8k in 40 minutes after a late work day. Very tired.
Fri
6 Apr
7 4.00pm. Easy local trails in 33 minutes. Still very tired. Left quad sore.
Sat
7 Apr
14 4.00pm. Race: Canberra Marathon Eve 10k - 94th in 39:55 (3:59/km). Slow course with the 2 hills around the school. Felt tired after 3k and faded. Tough run. Hot. Splits: 3:52, 3:36, 3:43, 3:57, 4:02 (19:10), 4:13, 4:13, 4:16, 4:12, 3:49 (20:45). Martin Lyons 1st in 31:34 and Carol Ey 37:53. Charlie 38:54, Maryann Busteed 39:05. Warm-up 4k.
Sun
8 Apr
16 Stromlo. McInnes 10 mile solo in 76 minutes. Steady run with dead legs, slow on the hills and better second half. Ran after watching the marathon and a morning lap of LBG on the hire tandem bikes with Mal, Jim and Kathy.
Week 14 72k - 10k race slower than expected. Weight 74.0kg.
Mon
9 Apr
nil Rest day. Very late finish at work. Tired.
Tue
10 Apr
13 4.30pm. Steady out/back on bike path to Chisholm with David Gates in 60:48 (4:41/km). Steady pace in light rain. Felt good.
Wed
11 Apr
nil Rest day. Late finish at work. Rained all day. SCT AGM.
Thu
12 Apr
16 Double Theodore loop in 78 minutes. Tired legs and sore calves (Adidas shoes?).
Fri
13 Apr
12 Theodore fire trail out/back in 62 minutes. Calves still tight (shoes).
Sat
14 Apr
11 1.00pm. Race: CCC - Pipe Flat International 7k - 27th in 27:38 (3:57/km). Tough! Still tired and not on top of training yet. Danny O'Dea 1st in 22:59, Miriam Harding 28:23. Brian Wenn 26:03, Charlie 26:53, Dave Gates 27:25. Also ran the 3.8k race for a warm-up in 17:09.
Sun
15 Apr
20 7.30am. Stromlo with Dave Gates in 91 minutes. To Pipe Flat and the far side of Coppins Crossing Rd. Steady pace, felt good.
Week 15 72k - Working too much, not running enough to race well. Weight 74.0kg.
Mon
16 Apr
16 8.30am. Stromlo - McInnes '10 mile' at a good pace in 71:45 on a cool, sunny day. Felt good, no problems. Need 9 hours sleep to run well.
Tue
17 Apr
16 6.00pm. With Gatesy on the bike path to Chisholm and back at 4:45/km pace. Felt good, a little tired last 10 minutes.
Wed
18 Apr
14 Double loop local course with Brian H in 67:25. Felt good, great legs, no problems. Strong finish from the end of the trail.
Thu
19 Apr
12 Theodore fire trail out/back in 60:20. Extremely tired but energy better in the second half. Left quad sore (from weight training?).
Fri
20 Apr
6 Very slow recovery jog in 31 minutes. Legs still not recovered (upper left quad sore). Easy in tomorrow's race?
Sat
21 Apr
10 1.00pm. Race: CCC - Jogalong 6k - 70th in 25:09 (4:11/km). Very poor race (3am late night, late breakfast?). Brian 22:20, Charlie 22:24. Michael Halmy 1st in 19:39, Jo Cullen 24:59. Jack Pennington 24:01 at 67!
Sun
22 Apr
24 7.30am. Stromlo with David Gates - Steady run, Central Six Mile, Superman hill, Pipe Flat and back in 1:50. OK run, feeling better than David.
Week 16 98k - Better mileage but tired this week. Weight 74.0kg. 306km last 4 weeks.


DateKms Comments
Mon
23 Apr
13 5.30pm. Bike path Monash to Chisholm with David, steady at about 4:40/km pace. Felt good!
Tue
24 Apr
nil Rest day.
Wed
25 Apr
7 1.00pm. Race: CCC - Anzac Relays Russell - 4 x 4.85k. Ran 4th leg for SCT C Team in 18:13 (3:45/km), 82nd fastest time and 1 sec faster than David on the 3rd leg. Headwind up the back straight, strong effort, good race with a Weston Creek runner second lap. Right decision to rest yesterday. Now back to good training! Derek Froude 14:16 1st, Gerard Barrett 14:29, Glenda Regan 17:34!
Thu
26 Apr
nil Rest day. Tired after a very late day at work.
Fri
27 Apr
19 3.00pm. Steady bike path Isabella Plains, Chisholm, Gilmore to Monaro Hwy and back in 90:30 (4:46/km). A few 4:20 to 4:30 ks in there. Tired last 10 minutes.
Sat
28 Apr
14 1.00pm. Race: Stromlo - Smithy 'Mile', 31st in 6:40, easy running. Then, 'Gilbert 5 Mile (8.1k) - 63rd in 33:07 (4:08/km). Ran hard but slowed last 3k, getting passed by David and Mirek Milewski. OK after party at Mal's last night. Gerard Barrett 1st in 24:52, Joy Terry 29:44. Brian Wenn 30:02, Charlie 31:20.
Sun
29 Apr
21 7.30am. Stromlo with David Gates. Steady run in 1:48:06, although quite slow after 50 minutes. Felt good but left quad sore. Krishna Wood won the Sussan 10k in 33:53.
Week 17 74k - Work a problem this week. Tired. Weight 74.0kg.
Mon
30 Apr
8 4.15pm. Theodore fire trail very slow in 42 minutes. Left hamstring and quad very sore during the working day, think it helped by running easily. Chatted to another runner on the trail for 15 minutes.
Tue
1 May
13 4.00pm. Red Hill with Gatesy and students from Canberra Grammar. Very easy for 60 minutes, hamstring improved during the run.
Wed
2 May
19 4.00pm. A few laps of the fire trail with Brian H, first easy then strong running on the hills. 89 minutes. Felt good, hamstring better than yesterday.
Thu
3 May
12 4.00pm. Fire trail out/back slow and easy for 60 minutes. Legs a little sore from yesterday's run. Still T-shirt weather :)
Fri
4 May
13 3.30pm. Easy out/back on the fire trail for 65 minutes. Same pace as yesterday but a little further. Hamstring niggle okay but some general body fatigue.
Sat
5 May
15 10am. Black Mountain from Aranda with Brian H, up and 3 laps of the scenic loop in 75 minutes. Easy paced, feeling good, no problems. Warm day.
Sun
6 May
25 7.30am. Stromlo with David Gates and Ian Leves. Felt great during this run, steady pace, stronger on the later hills. Longest run this year.
Week 18 105k - Good week apart from the hammy niggle. Weight 74.0kg.
Mon
7 May
nil Rest day. Very late at work. Tired.
Tue
8 May
15 4.00pm. Theodore trails, two big loops in 75 minutes. Felt good after yesterday's rest day in spite of a tiring work day. Steady good pace.
Wed
9 May
17 Theodore fire trail 2 laps plus exploration towards the Monaro Highway with Brian H. Felt good and strong the last half hour.
Thu
10 May
12 Theodore fire trail out/back in 60 minutes. A little tired during this run, legs and knees okay. Andrew Lloyd ran 9:53 for 3k up Black Mountain.
Fri
11 May
8 Track, Calwell. Jog to and from the track. 4 x 400m at a hard effort with 200m jog/walk recoveries. 77.8, 75.8, 76.1, 77.2. Felt tired. Average recovery time 1:55.
Sat
12 May
6 1.00pm. Race: CCC - Forest Drive 3k - 17th in 11:00 (3:40/km). Good race with Gatesy, finishing just behind. Didn't feel fresh. Showed speed good enough for the half marathon. Martin Lyons 1st in 9:08, Michelle O'Rourke 10:21. Brian Wenn 10:26. 3k total warm-up/down.
Sun
13 May
21

9
7.30am. Stromlo with David out/back incl bike path to Commonwealth Ave Bridge in 1:45. Felt great, very easy. Many groups running.

4.00pm. Out/back new bike path to Richardson in 45 minutes. Legs recovering well. Good.
Week 19 88k - Good week and 3k race. Weight 74.0kg.
Mon
14 May
nil Rest day. Very late finish at work. Tired.
Tue
15 May
8 Theodore trails, Brian's 8k hard in 31:33. Felt fast. Speed not good? Tired? Steady pace test which felt too fast for Sunday. Not very comfortable. Wear Adidas racing flats Sunday.
Wed
16 May
10 New bike path out/back towards Isabella Plains in 42:47 with Brian H. Firm pace. Not sure about a goal pace for Sunday. Maybe 83-84 minutes?
Thu
17 May
8 Pace test on the Isabella Plains bike path. 2k warm-up then 3000m fast (downhill, slight headwind) in 10:32. Splits of 3:30, 3:27, 3:35. I think 84 minutes would be a good result Sunday.
Fri
18 May
nil Rest day.
Sat
19 May
5 Easy, steady out/back jog at Lotus Bay. Felt okay.
Sun
20 May
22 9.00am. Race: Canberra Half Marathon (Yacht Club) - 129th in 85:04 (4:02/km). Speed not good enough to maintain the early pace. Stitch 8-9k, eased up the last 3k. Splits: 3:54, 3:53, 3:51, 3:47, 3:56 (19:21), 3:59, 3:55, 4:07, 4:13, 3:52 (39:27), 3:54, 4:03, 4:03, 4:11, 4:04 (59:42), 4:09, 4:10, 4:22, 4:15, 3:56, 4:08 + 22 secs. Gerard Barrett 1st 65:16, Joy Terry 73:26. Brian Wenn 76:34, Bob Harlow 80:06.
Week 20 53k - Wanted a faster HM race! Weight 74.0kg. 320km last 4 weeks.


DateKms Comments
Mon
21 May
9 6.00pm. Easy bike path run with Gatesy for 46 minutes. Calves a little sore.
Tue
22 May
17.6 Bike path to Chisholm and back in 82:51 (4:42/km). Steady, slow at first, calves still sore from Sunday's race. More freely coming back. Splits of 42:00/40:51.
Wed
23 May
8 Theodore trails, Brian's run in 32:33 (4:04/km). Steady up, faster coming back. Felt good. 17:18/15:15. Legs still a little sore.
Thu
24 May
17.6 Bike path Chisholm out/back in 78:37 (4:28/km). Faster first 5k. Pace felt slow compared to yesterday's run. Steady but slowed down last 3k. Splits of 38:50/39:47. Felt OK.
Fri
25 May
8 Easy slow out/back run on the fire trail in 40 minutes. Quite tired and sore below left knee.
Sat
26 May
11 9.00am. Race: CCC - Pinnacle 8k XC - 26th in 32:49 (4:06/km). Ran hard, finishing ahead of Charlie but behind David (32:34). Tired afterwards and quads sore. Hilly and slippery conditions, needed spikes. 4k splits of 16:03/16:46. Martin Lyons 1st in 26:48, Brian Wenn 30:35, Carol Ey 33:41.
Sun
27 May
21

6
AM - Stromlo with Ken Sykes, McInnes 10 mile to Bluetts Pines and Pipe Flat in 1:46:15 (5:04/km). Felt OK.

PM - Very slow jog down and around Calwell Oval. Legs very tired.
Week 21 98k - A better week. Need more of these. Weight 74.0kg.
Mon
28 May
10 5.20pm. Easy with David, bike path Monash to Chisholm and back in 47 minutes. Felt good, could have run faster.
Tue
29 May
18 10.30am. Stromlo - Jogalong 6k course x 3 laps in 78:30 (4:22/km). Strong tempo run at about 90% effort. Too fast through first 3k in 12:11. 6k splits: 25:26, 26:20, 26:44. Warm sunny day, about 16C, T-shirt weather.
Wed
30 May
8 Brian's Theodore 8k trail run in 32:46 (4:06/km). Good conditions, humid. Steady up hills, faster back, especially the last 2k. Splits of 17:01, 15:45.
Thu
31 May
17.6 Bike path to Chisholm and back in 77:30 (4:24/km). Cold, with a headwind down the hill. A few 4:10 ks and tough the last 8k. Splits of 37:20/40:10. Pacing was okay.
Fri
1 Jun
17.7 Sydney. River Runners group at Lane Cove Park. Early 8k warm-up with Jo Cowan at a good pace, 5 min break then the 9.7k with the group. Total of 73:43 (4:10/km). Running with Malcolm Satchell, Scott, Chris and George Lisson. Fast last 2k, feeling good.
Sat
2 Jun
11 PM - With Bruce from North Ryde to Lane Cove River Park, bush track up the park to Caravan Park hill and back in 56 minutes. Easy running.
Sun
3 Jun
16

6
8.00am. Race: Sydney Striders XC 'Equaliser' 14.5k - 13th in 63:23. Tough hilly trail race. Ahead of Scott, Cameraon, Joanne, Nobby and Phil Garvin. Time equivalent to a 16k road course. Winner ran 53 minutes, Matt Kaley 58 mins.

PM. Easy local run around Ryde with Bruce for 32 minutes.
Week 22 104k - Good week and XC race in Sydney. Weight 74.0kg.
Mon
4 Jun
10 9.00am. Bulli. From Park Rd out/back on bike path to Bellambi Point, easy pace in 50 minutes. Quite tired and a sore right knee.
Tue
5 Jun
18 3.30pm. Stromlo 18k in 78:30 (4:22/km). 2 x 'Gilbert 5 mile' course plus 2k. Steady running, slow on the hills, fast down. Good effort. Warm at the start but cold by the finish.
Wed
6 Jun
8 Theodore. Brian's 8k trail run in 31:36 (3:57/km). Good conditions, hard tempo effort about 90% of race pace. Fast up hill but faded. Splits of 16:10/15:26.
Thu
7 Jun
17.6

6
10.00am. Bike path to Chisholm and back in 78:16 (4:27/km). Easier start, felt slow. Steady effort but faded last 2k. 38:40/39:36.

4:00pm. Easy run with Bruce for 28 minutes.
Fri
8 Jun
nil Rest day. Waiting for Terry to arrive from Sydney.
Sat
9 Jun
14 2.00pm. Race: ACT Cross Country Championships 12k - 60th in 48:27 (4:03/km). 3k lap splits of 11:29, 12:13, 12:31, 12:13. Felt tired. 2k warm-up.
Sun
10 Jun
22.9 8.00am. Stromlo. Long run, steady with Terry McIver, Ian Leves and John Whealy in 1:50 (4:48/km). Felt good, some faster sections.
Week 23 96k - Good week but a tired 12k XC race. Weight 74.0kg.
Mon
11 Jun
15.5 12.00pm. West Basin LBG - a lap on the bike path with Terry McIver steady in 67:54 (4:23/km). Steady except for a couple of surges and 1 x 1k on the half marathon markers in 3:40. Felt tired.
Tue
12 Jun
10 Bike path to Isabella Plains and back 'easy' with Terry in 45:30 (4:33/km). Felt OK but a little tired.
Wed
13 Jun
9

8
10.00am. Track, Calwell with Terry. 4 x 400m and 2 x 800m with 200m and 400m jog recoveries. 79, 83, 81, 79 - 2:56, 2:46.

4.00pm. Brian's trail run steady with Terry in 32:33 (4:04/km). Easy up and a hard last 2k. 17:00/15:33.
Thu
14 Jun
15 Isaacs Ridge out/back with Terry in 71 minutes (4:44/km). Steady pace, 35/37, feeling a little tired.
Fri
15 Jun
14.4 Lake Ginninderra. 2 laps of the lake on the bike path, some of the first lap with Brian Wenn, Dave Hobson, Clem and Sue Baker-Finch in 65:36 (4:34/km). OK but tired the second lap. 31:40/33:56.
Sat
16 Jun
15 1.15pm. Race: CCC - Red Hill 5k - 14th in 20:45 (4:09/km). Surprisingly good race. Finished ahead of Joy Terry (20:58). Danny O'Dea 1st in 18:10, Brian Wenn 19:41. Also a lap of 10k for a warm-down at 5:20/km.
Sun
17 Jun
21 Stromlo - long run with David Gates, Corkwoods run plus extra distance in 1:46:03 (5:03/km). A little tired. Slow last 3k.
Week 24 107k - Good week and Red Hill 5k XC. Weight 74.0kg. 405km last 4 weeks.


DateKms Comments
Mon
18 Jun
nil Rest day. Cold, wet and windy day.
Tue
19 Jun
15.5 11.30am. West Basin LBG, bikepath lap with Jane (bike riding) in 67:15 (4:20/km). Steady pace, felt OK. A fine and sunny day.
Wed
20 Jun
8 Brian's trail run in 31:32 (3:56/km). Felt good, strong last 3k. 16:20/15:12. Cold at 5C.
Thu
21 Jun
10 Track, Calwell. 4 x 400m + 2 x 800m with 200m and 400m jog recoveries. 79, 83, 83, 85 - 3:07, 3:04. Very windy. Felt tired during the warm-up and during the session.
Fri
22 Jun
11 12.00pm. Easy run with George from Lotus Bay, Central Basin and Parliament House. Steady pace, about 4:45/km. Cool.
Sat
23 Jun
8.1 10.00am. Gilbert '5 mile' at Stromlo with George in 37:20 (4:36/km) then a lap of West Basin on the bike while George ran.
Sun
24 Jun
21 9.00am. Race: Australian 15k Road Championships - 84th in 58:47 (3:55/km). Ran with Ken Sykes, easy at the start. Felt good all the way except the last 2k. 5k splits: 19:38, 19:42, 19:27. Warm-up 3k, warm-down 3k.
Week 25 73k - Good 15k race. Weight 74.0kg.
Mon
25 Jun
10 4.30pm. Back at work. Slow start, increasing pace later for 46:46 (4:41/km) Quite tired.
Tue
26 Jun
nil Rest day. Late finish at work.
Wed
27 Jun
15 3.00pm. A new 15k course, steady pace after a fast start in 67:46 (4:31/km). Splits of 21:26, 22:12, 24:08. Clothes heavy from the rain.
Thu
28 Jun
12 Bike path Intervals - 5 x 1000m with 1k jog recoveries. 3:47, 3:49, 3:40, 3:48, 4:03 - (3:49 average). Cold and windy, snow on the hills. 57:15 for the 12k.
Fri
29 Jun
16 Slow steady run on the bike path, stopping at Chisholm before coming back. 79:09 (4:57/km). Tough due to a stomach upset.
Sat
30 Jun
15 Bush walk/jog with Bruce at St Ives. Very easy.
Sun
1 Jul
23 9.00am. Race: Sydney Striders 10th Anniversary Half Marathon (Lane Cove Park) - 25th in 83:06 (3:56/km). Steady pace running with Nobby Young most of the way. Felt good, no problems. Joanne Cowan 79;40, Warwick Selby 76, John Sauer 2nd in 72:09.
Week 26 91k - Happy with the half marathon. Weight 74.0kg.
Mon
2 Jul
9.6 6.00pm. With David Gates, bike path from Monash to Chisholm and back at 4:48/km. Steady, feeling Ok after yesterday's race. Must be careful not to race too much.
Tue
3 Jul
16.3 With David to Appel Cres, Fadden and back steady at 4:40/km. Felt good but slow coming back.
Wed
4 Jul
nil Rest day. Late finish at work.
Thu
5 Jul
nil Rest day. Late again at work.
Fri
6 Jul
nil Rest day. Late day at work. Not enjoying working too much.
Sat
7 Jul
15.3 10.00am. Bike path out/back to 300m past Fadden shops in 73:34 (4:48/km). Fast start and struggled after 5k. Sore calves.
Sun
8 Jul
24.5 8.30am. Stromlo. Solo run at a good pace, 1:57:00 (4:46/km). Running well, especially the first hour. Passed by Rod Higgins, Chris Cook and Peter Haynes. Short walks on 2 hills. Not too cold.
Week 27 65k - Work a pain this week. Weight 74.0kg.
Mon
9 Jul
nil Rest day. Late finish at work.
Tue
10 Jul
15 4.00pm. T-shirt weather at first then becoming colder and windy. 66:48 (4:27/km). 5k splits: 21:25, 21:15, 24:08. Felt good the first 10k.
Wed
11 Jul
8 4.30pm. Steady run with Brian and David in 35:45 (4:28/km). No problems.
Thu
12 Jul
17 4.00pm. Straight after work, felt tired beforehand. 77:48 (4:35/km). Started easy, out/back to top of Courtice Close, Fadden. First 5k in 23:16, last 5k in 22:30.
Fri
13 Jul
10 4.00pm. Had planned an easy run but felt good, so 45:18 (4:32/km). Splits of 23:20, 21:58.
Sat
14 Jul
11.5 4.00pm. Out/back from Dunrossil Drive to Lotus Bay in 49:47 (4:19/km). Felt great with some strong sections. Training going well.
Sun
15 Jul
23.5 7.00am. Stromlo with David and Ian. Ran to the Black Mountain Rocky Horror course and back in 1:55:00 (4:54/km). Tired last 20 minutes.
Week 28 85k - Good training week. Weight 74.0kg. 314km last 4 weeks.


DateKms Comments
Mon
16 Jul
10 6.00pm. Easy run with David from Monash to Chisholm Bridge and back in 48:05. Felt good.
Tue
17 Jul
nil Rest day. Late finish at work.
Wed
18 Jul
10 6.00pm. Same course as Monday with David in 47:08 (4:42/km). Fairly easy. Cool. Bikepath flooded in parts.
Thu
19 Jul
10 Bike path Intervals - 4 x 1000m with 1k jog recoveries in 5:10. 3:38, 3:40, 3:44, 3:46. Felt OK but too dark to run fast. 46:35 for the 10k.
Fri
20 Jul
10 Bikepath to Isabella Drive and back in 41:28 (4:09/km). Ran hard from the start, aiming for 4 minute k pace. 19:53/21:35. Headwind running down the hill.
Sat
21 Jul
6 Black Mountain trails jog/walk easy.
Sun
22 Jul
22 7.00am. Stromlo with Ian and David to Corkwoods and back via Superman Hill at 4:47/km. Felt good, no problems.
Week 29 68k - OK but mileage needs to be higher. Weight 74.0kg.
Mon
23 Jul
10.3 5.00pm. From home with David Gates bike paths etc to Hemmings Cres, Richardson and over Louis Loder coming back in 47 minutes (4:34/km). Felt good. New shoes.
Tue
24 Jul
nil Rest day. Late day working in the rain, Theodore and Bonython.
Wed
25 Jul
8 5.15pm. With David and Brian H easy pace up to Chisholm and back in 34:30 (4:19/km). Easy out, fast last 1500m. Felt very good.
Thu
26 Jul
10 5.00pm. Steady to Isabella Plains on the bike path and back in 45:07 (4:31/km). Felt OK but a little tired after yesterday. Splits of 22:49/22:18.
Fri
27 Jul
21 4.15pm. Stromlo with David Gates. Corkwoods course in reverse plus Aranda hill and back in 1:40:0 (4:46/km). Steady run, felt OK, slow last 15 minutes.
Sat
28 Jul
8.6 5.00pm. New bush track, fire trail run in 40:20 (4:41/km). Felt OK except for the last 10 minutes. Have forgotten how enjoyable this course is.
Sun
29 Jul
4

8.6
AM - Running with Susannah Curran on leg 3 of the 3 Lake Relay for SCT, about 4:30/km pace.

PM - Fire trail course reverse in 40:03 (4:38/km). Felt OK.
Week 30 70k - Steady but need more miles. Weight 74.0kg.
Mon
30 Jul
11 6.00pm. With David from Monash, 2 laps of Sturdee Cres loop in 50 minutes (4:33/km). Hilly course, steady, felt OK.
Tue
31 Jul
17 3.00pm. Bike path to the top of Courtice Cres, Fadden and back in 76:20 (4:29/km). Tailwind going out, strong headwind coming back. Felt OK. First and last 5k splits: 21:08, 23:18. Tough last 10 minutes.
Wed
1 Aug
12.5 From Monash with David, out/back on bike path at 4:48/km. Very windy and cold. Slow, steady effort.
Thu
2 Aug
8 Bike path time trial, 2k down the hill with a slight tail wind in 6:52 with splits of 3:26 and 3:26. Total of 8k in 37:30 (4:41/km) with the warm-up and warm-down.
Fri
3 Aug
8 First run this 'summer' on the old TFT trail course in 35:43 (4:28/km). Steady with a few faster sections later in the run.
Sat
4 Aug
13 Black Mountain trail loops from Aranda with Brian in 64:01 (4:55/km). Felt OK, no problems.
Sun
5 Aug
10 PM - With Bruce Harrison, bike path to Isabella Plains and back in 47:16 (4:44/km). Felt OK but too much food beforehand.
Week 31 79k - Better week, good 2k TT. Weight 74.0kg.
Mon
6 Aug
15 6.00pm. Bikepath to Chisholm Bridge and back with David in 67:44 (4:31/km). Included a 1k uphill split in 3:41. Felt great. 34:47/32:57.
Tue
7 Aug
8 TFT trails 8k in 37:15 (4:40/km). A little cool. Legs quite tired on this run. Slower than usual.
Wed
8 Aug
8 Brian's trail run in 33:17 (4:10/km). Easier first 6k then pushed the last 2k in 7:09. Legs a little tired but felt OK. Splits of 17:48/15:29.
Thu
9 Aug
6 Easy bike path to Richardson and back in 28:59 (4:50/km). Felt tired. 14:44/14:15.
Fri
10 Aug
nil Easy walk for 20 minutes. Felt good.
Sat
11 Aug
nil Rest day before City to Surf.
Sun
12 Aug
16 9.00am. Race: 20th City to Surf 14k - 55:21 (3:57/km). A little disappointing as I was hoping for 53-54 minutes. Started slow, warm at about 15C and a headwind for the last 6k Splits: 3k 11:11, 5k 19:30, 8k 32:30, 10k 40:00. David ran 54:43 and I was only 10 secs behind there so quite a fade the last 4k.
Week 32 53k - City to Surf slower than expected. Weight 74.0kg. 270km last 4 weeks.


DateKms Comments
Mon
13 Aug
8 Slow bikepath run with David in 40:45, legs sore from yesterday's race.
Tue
14 Aug
8 Theodore fire trail run in 39:15 (4:54/km), legs still sore.
Wed
15 Aug
8 Brian's trail run steady in 33:07 (4:09/km). Tailwind up the hill. Steady, pushing the last 1.5k. Felt OK but legs still a little tired.
Thu
16 Aug
19 2.00pm. New course up to Tuggeranong Railway Station and beyond following the fire trail for 30 minutes. Hilly. 92:30 (4:52/km). Last hour will be tough on Sunday.
Fri
17 Aug
5 3.00pm. Slow run on the fire trail in 25 minutes, cutting the planned run short.
Sat
18 Aug
6 1.00pm. Race: CCC - Carillon Relays 4 x 3k XC. A leg for SCT in 11:30 (3:50/km), 87th fastest time. Not flat out. Splits: 3:43, 4:00, 3:47 Felt OK. Ken Sykes ran 10:48! Martin Lyons 8:53, Brian Wenn 10:39, Charlie 11:01.
Sun
19 Aug
31 8.00am. Race: Three Peaks 31k - 20th in 2:40:21 (5:10/km). Hit the wall at 26k. Walked a lot of the last 2 hills and the last 3k after reaching Black Mountain at 23k in 1:55.
Week 33 85k - Better week but lacking distance/hill fitness. Weight 74.0kg.
Mon
20 Aug
nil Rest day. Legs (quads) very sore. Difficult walking.
Tue
21 Aug
nil Rest day. Legs worse than yesterday!
Wed
22 Aug
nil Rest day. Legs improved, but still too sore for running.
Thu
23 Aug
nil Rest day. About the same. Don't run any race you haven't trained for! Fast downhills and distance of Sunday killed my legs!
Fri
24 Aug
nil Rest day. Legs finally feeling okay.
Sat
25 Aug
6.5 4.00pm. Easy run on the fire trail in 32:00 (4:54/km). Left quad still a little sore. Both calves sore afterwards.
Sun
26 Aug
15.5 11.00am. After helping at the 10 mile race, a lap of West Basin LBG in 68:50 (4:27/km). Started slow, calves sore and left quad 'weak'. Incl 3 faster km splits in 4:20, 4:08, 4:26.
Week 34 22k - Very slow recovery from 3 Peaks. Weight 74.0kg.
Mon
27 Aug
10 6.00pm. With David, out/back bikepath from Monash in 47:10 (4:43/km). Steady, calves sore. Bit of a cold. Splits 22:36/24:34.
Tue
28 Aug
15 New course out/back on fire trail to Calwell Hill in 68:52 (4:36/km). Felt OK. Warm at the start, legs OK. Splits of 34:44/34:08.
Wed
29 Aug
8 5.00m. Theodore fire trail with Brian in 33:42 (4:13/km). Strong, steady pace. Felt good. Cool.
Thu
30 Aug
12 4.30pm. Bikepath to Gowrie and back in 51:06 (4:15/km). Ran strongly. Left hip sore at work this morning but OK running. 3k splits: 12:26, 12:43, 12:42, 13:15.
Fri
31 Aug
nil Rest day. Raining.
Sat
1 Sep
13 10.00am. Black Mountain scenic trail loops x 3 from Aranda with Brian. 59:24 (4:34/km). Fastest time for this course, felt good. Great weather.
Sun
2 Sep
22.5 Stromlo. 1 hour easy with Paul Rake and group, 15 mins rest then 48 minutes with David. Calves a little sore. 1:48:00 (4:48/km).
Week 35 80k - Back to normal this week. Weight 74.0kg.
Mon
3 Sep
9 6.00pm. Easy bikepath to Fadden Pines and back with David in 45 minutes. Calves still sore.
Tue
4 Sep
nil Rest day. Very late finish at work. Tired.
Wed
5 Sep
17

8
2.00pm. Steady to Tuggeranong Railway Station and back via Gilmore in 78:30 (4:37/km), about half dirt. Felt OK.

5.00pm. Theodore fire trail steady, strong running with Brian in 33:01 (4:08/km). Felt good.
Thu
6 Sep
7 Track, Calwell. 3 x 800m with 200m jog recoveries in 1:10. 3:01, 3:00, 3:01. Quite tired. Not recovered from yesterday's running.
Fri
7 Sep
nil Rest day. Very tired. Not enough sleep.
Sat
8 Sep
15.5

3
2.00pm. Race: CCC - Powerhouse 10k road - 61st in 38:04 (3:48/km). Steady run, 3k in 10:57, 8k in 30:55, last km in 3:40. Ken Sykes ran 36:30! Gerard Ryan 1st in 29:56, Joy Terry 37:14. Brian Wenn 35:02. Warm-up 4k at 12pm in 18:30.
4.00pm. 3k easy from home in 15:05.
Sun
9 Sep
23 8.00am. Stromlo. Geoff Moore's long run group. Very easy first 20 minutes, fast last 5k with Geoff, Elaine and Pat. 17k 'Corkwoods' course in 75:54 (4:28/km). Ran the Jogalong 6k course aftewards in 29:29.
Week 36 82k - Enjoyed the long run with Geoff's group. Weight 74.0kg. 269km last 4 weeks.


DateKms Comments
Mon
10 Sep
9.5 6.15pm. Bikepath to Isabella and back with David in 45:42 (4:49/km). Felt OK but legs a little sore and tired.
Tue
11 Sep
8 Track, Calwell. 10 x 300m with 100m jog/fast walk recoveries in 58 seconds. Averaged 57.7 for the 300s. Sunny, 19C. Good session.
Wed
12 Sep
15 2.30pm. Tuggeranong Railway Station trail run in 72:15 (4:50/km). Steady run, legs sore last 15 minutes. Light rain but not cold.
Thu
13 Sep
12.5 Out/back on fire trail steady at 4:48/km pace. A little tired, but OK. Some striding out sections.
Fri
14 Sep
8.5 Bike path intervals - 3 x 1000m in 3:18, 4:05, 3:26 with jog recoveries of 1:45. Middle one up the hill. A little tired.
Sat
15 Sep
13 10.00am. Black Mountain scenic loops x 3 and back to Aranda with Brian H in 66:00 (5:04/km). Steady with a strong finish the last 3k.
Sun
16 Sep
23 9.00am. Race: Belconnen 8k Fun Run - 33:26 (4:11/km). Ran with David Gates, felt good. Lap of Lake Ginninderra (7.5k) before and after. Total for the 23k, 1:43:26 (4:30/km). Good day.
Week 37 89k - Good training week. Going well. Weight 74.0kg.
Mon
17 Sep
nil Rest day. Very late finish at work.
Tue
18 Sep
8 Track, Calwell. 10 x 300m with 100m jog/walk recoveries in 50 seconds. Averaged 58.6 (3:15/km pace). Tired before and during the session. Fine weather, slight breeze.
Wed
19 Sep
8 5.30pm. Theodore fire trail with Brian H in 33:30 (4:11/km). Steady run with a strong last 2k. Felt better than yesterday.
Thu
20 Sep
15 4.30pm. Tuggeranong Railway Station trail run in 68:03 (4:32/km). Ran strongly, felt good. Some light rain.
Fri
21 Sep
7 2.00pm. Track, Calwell. 3 x 800m with 200m jog recoveries in 1:07. 2:57, 2:55, 2:53. Felt OK before and during the session. Light wind.
Sat
22 Sep
13

5
10.00am. Black Mountain scenic trail loops in 61:47 (4:45/km). Felt OK, faster on the 2nd and 3rd of the 3 loops.

5.00pm. Very slow local jog. Legs tired.
Sun
23 Sep
23

8
8.00am. Geoff Moore's long run group at Stromlo. 'Corkwoods' 17k in 75:20 (4:26/km) plus the 6k Jogalong course in 28:20. Steady with a strong last 5k of the 17k. Felt better than 2 weeks ago, especially on the Jogalong.

5.00pm. Slow run from home in 40:15.
Week 38 87k - Good week, sessions and long run with Geoff. Weight 74.0kg.
Mon
24 Sep
10 5.00pm. Bikepath to Isabella Plains and back in 45:54 (4:35/km). Good run, felt OK after a slow start. 23:26/22:28.
Tue
25 Sep
8 Track, Calwell. 10 x 300m with 100m jog/walk recoveries in 56 seconds. Averaged 59.3 for the 300s. Windy. Tough session, very tired. Yesterday's run too hard?
Wed
26 Sep
8 5.00pm. Theodore fire trail with Brian H steady in 34:40 (4:20/km). Cold. Felt better than Brian.
Thu
27 Sep
15 4.00pm. Tuggeranong railway station run in 66:36 (4:26/km). Felt better than last week (due to the easier Wednesday run?). Faster earlier in the run. Ideal weather.
Fri
28 Sep
7 5.00pm. Track, Calwell. 3 x 800m with 200m jog recoveries in 1:10. Times for the 800s: 2:54, 2:52, 2:51. Felt good beforehand. Light breeze.
Sat
29 Sep
15 8.30am. Tuggeranong railway station run reverse in 72:52 (4:52/km). Easy running, felt OK. Cool.
Sun
30 Sep
17 Stromlo - Geoff Moore's long run group. Corkwoods run easy with Bruce Harrison in 77:54 (4:35/km). Felt good.
Week 39 80k - Good training week and long run with Geoff. Weight 74.0kg.
Mon
1 Oct
11 9.00am. Race: Sri Chinmoy Acton 10k - 11th in 38:37 (3:52/km). Ran hard, 7:20 at 2k, 30:52 at 8k. Average result. 5k splits: 19:06/19:31 (faded a bit coming back).
Tue
2 Oct
8 Track, Calwell. 10 x 300m with 100m slow walk recoveries in 90 seconds. Averaged 56.8 for the 300s (3:08/km pace). Longer recoveries, trying for faster runs. Not as fast as I'd hoped.
Wed
3 Oct
8 5.00pm. Theodore fire trail with Brian H in 31:45 (3:58/km). Had planned to run easy for 10k but felt OK. Ran faster than usual from early.
Thu
4 Oct
15 5.15pm. Tuggeranong railway station slow in 70:40 (4:43/km). Felt OK after a long work day.
Fri
5 Oct
8 Bikepath intervals. 3 x 1000m (2 down, middle one up) in 3:28, 3:32, 3:26. Jog/walk recoveries in 1:54. Felt OK. Slight tailwind up the hill.
Sat
6 Oct
13 10.00am. Black Mountain scenic trail laps x 3 and back to Aranda in 64:36 (4:58/km). Steady, a little tired. Sore left ankle.
Sun
7 Oct
23

8
8.00am. Stromlo - Geoff Moore's long run group. New run to the top of Mt Stromlo via road and back via McInnes 10 mile course. 17k in 75:13 (4:26/km) then ran the Jogalong 6k course in 28:30.

5.00pm. Local 8k easy in 37:20 (4:40/km).
Week 40 94k - Good week, OK 10k race. Weight 74.0kg. 350km last 4 weeks.


DateKms Comments
Mon
8 Oct
nil Rest day. Very late at work. Tired.
Tue
9 Oct
8 Track, AIS Bruce. 10 x 300m with 100m jog/walk recoveries in 69 secs. Averaged 55.1 for the 300s. AIS track about 2 secs faster than the grass of Calwell. Warm-up with Greg Gilbert, including some steeplechase practice barrier technique.
Wed
10 Oct
15 5.00pm. Tuggeranong railway station run with Brian H, fast in 65:36 (4:22/km). Ran hard to keep up with Brian, especially the last 5k.
Thu
11 Oct
12 5.00pm. First session with Geoff Moore coaching. 3 x 1000m on the grass track at Bruce TAFE. 3:17, 3:17, 3:18. Jog/walk recoveries, quite long in 7:42 (starting the 1000s every 10 minutes. Long warm-up of 5k and a 2k warm-down. Pleased with this session.
Fri
12 Oct
12.5 Recovery run - slow out/back on the fire trail at 4:55/km. Legs felt OK.
Sat
13 Oct
13

4
10.00am. Black Mountain scenic trail course in 66:24 (5:06/km). Reverse direction slow and easy. Legs OK.

5.00pm. Slow recovery jog at 5:00/km).
Sun
14 Oct
23

6
8.00am. Stromlo. Geoff Moore group, Corkwoods 17k in 73:30 (4:19/km). More of a steady/fast run last half. Need to relax arms and shoulders. Jogalong 6k afterwards in 28:01 (4:40/km).

5.00pm. Easy recovery run at 5:00/km.
Week 41 93k - Good week and sessions with Geoff. Weight 74.0kg.
Mon
15 Oct
9 Easy bikepath run with David Gates at 5:03/km. OK after a late day at work. Carol Ey has run a 2:52 marathon.
Tue
16 Oct
16 AIS with Geoff Moore. 'Hill surging' session using the bikepath behind the stadium (marked every 100m). 2 x 1500m as 100m fast, 100m 'fast cruise' recoveries. Gentle uphill course. 1500s in 5:33 and 5:31. Good session.
Wed
17 Oct
8 5.00pm. Theodore fire trail with Brian H in 36:18 (4:33/km). This was hard! Felt lethargic and tired after yesterday's session.
Thu
18 Oct
19 1.00pm! Rare run at this time of day. Past Tuggeranong railway station linking up with Gordon Nightingale's train race course. 93:00 (4:54/km). Legs much better than yesterday. New Balance 676 shoes OK.
Fri
19 Oct
nil Rest day. Raining.
Sat
20 Oct
11 Black Mountain easy run in 55:00 (5:00/km). Slow, felt OK, a little tired. Hamstrings a bit tight (from the new NB 676 shoes?). Sub-38 minutes tomorrow?
Sun
21 Oct
12 9.00am. Race: Canberra Times 10k Fun Run - 101st in 36:55 (3:42/km)! Felt good throughout. Very even paced with a side/tail wind until 9k then a strong headwind. New coaching working! Adidas racing flats. Deek 1st in 29:01 and Krishna Stanton 34:48. Splits: 3:38, 3:38, 3:35, 3:49, 3:43 (18:24), 3:44, 3:35, 3:44, 3:43, 3:45.
Week 42 75k - Really good 10k race! Weight 74.0kg.
Mon
22 Oct
8 6.00pm. Theodore fire trail slow in 38:50 (4:51/km). Tired, but OK after a long work day.
Tue
23 Oct
14 Geoff Moore group - AIS hill session. 6k warm-up then 5 x 600m dirt hill (approx), jog down recoveries in 3:50. Times for the hills: 2:08, 2:11, 2:12, 2:14, 2:12. Felt OK, running closer to Grant and John.
Wed
24 Oct
8 Theodore fire trail steady with Brian H in 34:30 (4:19/km). Felt OK, well recovered.
Thu
25 Oct
16 Geoff Moore group - AIS grass track at Bruce Tafe. 6k warm-up. 5 x 1000m with 800m jog/rest recoveries in 5:30. Times: 3:24, 3:26, 3:23, 3:20, 3:20. Felt good, not flat out. Barefoot on the nice grass track.
Fri
26 Oct
12.5 Out/back on the fire trail easy in 59:40 (4:46/km). Warm day, a little tired. Touch of hayfever.
Sat
27 Oct
13

8
10.00am. Black Mountain scenic trail from Aranda with Brian in 65:00 (5:00/km). Slow except for the last 3k. Felt OK.

4.00pm. Slow out/back on the bike path in 41:03.
Sun
28 Oct
23 8.00am. Geoff Moore group - Stromlo. Corkwoods 17k in 86:22 (5:05/km) then the Jogalong 6k in 31:35 (5:15/km). Warm day again.
Week 43 102k - Good week. Weight 74.0kg.
Mon
29 Oct
12.5 Theodore fire trail out/back in 59:45 (4:46/km). Slow, a little tired.
Tue
30 Oct
14.5 Hill session - 8 x 430m, jog down recoveries in 2:37. From elec sub-station up the fire trail - 90, 94, 92, 91, 91, 90, 90, 89. Controlled running. Warm weather.
Wed
31 Oct
8 Theodore fire trail in 32:24 (4:03/km). Strong middle stages, keeping up with Brian. Warm. Some hayfever.
Thu
1 Nov
16 Geoff Moore group - AIS grass track. 5 x 1000m off 10 minutes (about 6:30 800m jog/rest recoveries). 3:15, 3:14, 3:14, 3:16, 3:19. Tried harder than last week. Felt OK.
Fri
2 Nov
12.5 Out/back on the fire trail in 59:15 (4:44/km). Started slow and felt OK.
Sat
3 Nov
13

10
10.00am. Black Mountain scenic trail slow in 67:50 (5:13/km). Felt tired. Back of right knee (tendon) sore.

5.00pm. Race: Interclub, Woden grass track - 4k Fun Run steady in 15:37 (3:54/km). Easy 6k warm-up.
Sun
4 Nov
21 8.00am. Geoff Moore group - Stromlo 17k Corkwoods run in 81:00 (4:46/km) then 4k easy in 19:15. Knee OK but felt fatigued.
Week 44 107k - Another good week. Enjoying the runs with Geoff. Weight 74.0kg. 377km last 4 weeks.


DateKms Comments
Mon
5 Nov
12.5 Theodore fire trail out/back in 59:10 (4:44/km). Felt better than last week. Knee OK.
Tue
6 Nov
10 Easy recovery fire trail run in 47:40. Legs OK, no injury niggles.
Wed
7 Nov
8 4.30pm. Theodore fire trail with Brian in 35:40 (4:27/km). Humid. Very tired and fatigued.
Thu
8 Nov
14 Track session AIS grass track with Geoff Moore's group. 4 x 1000m with 800m slow jog/walk 5:54 ave recoveries. 3:10, 3:16, 3:09, 3:15. Steady, even running, chasing Robert Ey. Felt good. Track in good condition.
Fri
9 Nov
6 Very slow recovery run in 29:36. Felt tired.
Sat
10 Nov
8 5.00pm. Race: Interclub at AIS, Bruce - 2000m Steeplechase in 7:20.4. OK result for feeling tired. Poor water jumps. Lap splits: 87, 98, 95, 98 (average 92). Slow jog warm-up earlier at 2.00pm, 4k in 22:00, no energy.
Sun
11 Nov
17

15
8.00am. Stromlo with the Geoff Moore group - Corkwoods run in 76:06 (4:28/km). Slow until half distance then strong running to the finish with Elaine Cooper and Robin.

4.00pm. Tuggeranong Railway Station trail in 75:10, slow recovery run. Felt better after 40 minutes of running.
Week 45 90k - OK 2k Steeple although tired this week. Weight 74.0kg.
Mon
12 Nov
12.5 Theodore fire trail out/back in 59:20 (4:45/km). Slow run, tired.
Tue
13 Nov
8

17
1.00pm. Theodore fire trail slow in 37:36 (4:42/km). Tired.

5.00pm. AIS with Geoff Moore. Long run on trails, surging on the hills. Also, 7 laps of the main track practising steeple hurdles.
Wed
14 Nov
8 4.30pm. Theodore fire trail with Brian H in 36:30 (4:34/km). Slower run, feeling tired. Hot at 29C.
Thu
15 Nov
16 Geoff Moore group, AIS grass track - 5 x 1000m with 800m slow jog/walk 6 minute recoveries. 3:12, 3:13, 3:12, 3:22, 3:25. Backed off on the last two but with Robert Ey the first three. 16:24 total for the 5000m. Felt good.
Fri
16 Nov
12.5 Theodore fire trail out/back slow in 63:45 (5:06/km). Recovery run.
Sat
17 Nov
15.5

6
10.00am. West Basin LBG bikepath with Brian H steady in 72:00 (4:39/km). Slowed down the second half.

5.00pm. Race: Interclub - 3000m, 22nd in 10:27.6 (3:29/km). OK to 1500m but tired. Tough race. Windy. 3k warm-up.
Sun
18 Nov
20 8.00am. Geoff Moore group from the AIS, Bruce. Black Mountain to scenic track and back via Aranda in 97:30 (4:53/km). Tired the last 15 minutes.
Week 46 115k - Good track session but an ordinary 3000m. Weight 74.0kg.
Mon
19 Nov
17 Out and back to Fadden on the bikepath in 79:56 (4:42/km). Steady run, right shin a little sore during the day.
Tue
20 Nov
13 Geoff Moore group, AIS grass track. 7k warm-up. 6k on the track including drills working on form and arm action.
Wed
21 Nov
8

10
4.30pm. Theodore fire trail steady with Brian H in 34:52 (4:22/km).

5.30pm. Bike path out/back solo in 47:42 (4:46/km). Steady effort, faster last 4k, felt good.
Thu
22 Nov
15 Geoff Moore group, AIS grass track. 3 x 1000m with slow jog/walk 5:30 recoveries. 3:08, 3:14, 3:14. Felt OK, can run faster.
Fri
23 Nov
nil Rest day.
Sat
24 Nov
15 5.00pm. Race: Interclub - AIS. 1 mile (D-grade), 4th in 5:09.5. In the lead through 800m in 2:30. Not used to the speed. Afterwards, the 4k fun run in 14:29 (3:37/km). Also, 9k easy warm-up before the mile on trails with Geoff.
Sun
25 Nov
15.7 Stromlo - McInnes 10 mile trail run (hilly) in 79:20 (5:03/km). Slow run with Ian Leves. Tired from a late night.
Week 47 93k - Good track session, OK mile race. Weight 74.0kg.
Mon
26 Nov
21 Out/back to Appel Cres, Fadden in 1:40:45 (4:48/km). Cool and windy, felt OK.
Tue
27 Nov
18 Geoff Moore group, AIS grass track. Steady bush track run to Aranda with John and Grant at 5:13/km then 5 laps of the main track practising hurling and steeple jumps.
Wed
28 Nov
12.5 Theodore fire trail out/back with Brian H in 58:33 (4:41/km). Faster than I would have liked, Brian running a step or two ahead.
Thu
29 Nov
16 Geoff Moore group, AIS grass track (Bruce TAFE) - Long warm-up, 5 x 600m with slow 400m jog recoveries in 3 minutes. 1:49, 1:52, 1:52, 1:53, 1:53. Felt OK.
Fri
30 Nov
17 Out/back to Fadden in 83:58 (4:56/km). Steady to slow pace. Hot at 30C.
Sat
1 Dec
6

6
1.00pm. Slow out/back run on the bikepath from home in 31:00 (5:10/km). Hot.

5.00pm. Race: Interclub - 5000m in 18:57.0 (3:47/km). Hot, felt stressed. Slow start, passing 3000m in 11:01 then faded. In the 3000m, Andrew Lloyd ran an Australian Record of 7:45.94 and Jenny Lund was the 1st female in 9:12.
Sun
2 Dec
23 Stromlo - Geoff Moore's group. Corkwoods 17k steady in 78:00 (4:35/km) then the Jogalong 6k in 27:18 (4:33/km). Felt OK.
Week 48 119k - Good week but not a good race. Weight 74.0kg. 417km last 4 weeks.


DateKms Comments
Mon
3 Dec
21 6.00pm. Out/back to Appel Cres, Fadden in 1:43:06 (4:55/km). Middle stages in a heavy storm, refreshing soaking. Tired before the run started.
Tue
4 Dec
17 Geoff Moore group, AIS grass track Bruce TAFE. Steady trail run with Karen and Geoff to Aranda and back via Rocky Horror course on Black Mountain. A few surges. Then 3 laps of the track, sprinting the straights. 83:00 (4:53/km). Felt OK.
Wed
5 Dec
13 Theodore, out/back bikepath with Brian H in 60:45 (4:40/km). Brian setting a solid pace. Felt OK.
Thu
6 Dec
14 Geoff Moore group, AIS grass track. Very hot, so no track session. Steady trail run to Black Mountain and back including 2 faster sections. About 5:00/km average pace.
Fri
7 Dec
nil Rest day. Very late finish at work.
Sat
8 Dec
24

10
7.00am. Cotter '15 mile' (24k) with Geoff's group and Ken Sykes. Very easy in 2:08:00 (5:20/km).

2.00pm. Race: Interclub, AIS - 1500m in 4:54.0. Also, 2000m Steeplechase in 7:55 and 4k Fun Run, 6th in 15:05. Then to Parliament House for the CCC Relays - 1637m leg for SCT in 5:46, 99th fastest time. Gerard Ryan 4:17, Carol Ey 5:12.
Sun
9 Dec
17 8.00am. Stromlo - Geoff Moore's group. Corkwoods 17k in 74:16 (4:22/km). Faster than usual pace from early in the run. Felt OK to good.
Week 49 116k - Good week but ordinary races (tired). Weight 74.0kg.
Mon
10 Dec
8 Steady bikepath out/back in 37:52 (4:44/km) after a long work day. Tired.
Tue
11 Dec
12 Geoff Moore group, AIS grass track - 'Lactate tolerance session' (short standing recoveries after each interval). 600m in 1:44 (2:30r), 400m in 72 (2:00r), 400m in 71 (1:30r), 300m in 53 (1:30r), 300m in 56 seconds. Long bush trails warm-up.
Wed
12 Dec
12.5 Theodore fire trail out/back with Brian H in 56:20 (4:30/km). Steady pace, felt OK.
Thu
13 Dec
10 Geoff Moore group, AIS grass track - 3 x 1000m with 800m jog/walk 6:30 recoveries. 3:41, 3:31, 3:21. Fairly easy session. Relaxed and smooth running.
Fri
14 Dec
7 Easy local run in 35:03, slow and tired early, felt better later in the run.
Sat
15 Dec
12 7.00pm. Race: Interclub - 5000m, 10th 'B-Grade' in 17:51.0 (3:34/km). Time OK considering I started too fast. Need to become comfortable with a faster pace. Splits: 3:21, 3:29, 3:44, 3:47, 3:30. Last lap in 76 seconds.
Sun
16 Dec
24 Cotter '15 mile' in 2:02:40 (5:06/km). Cooler than last week, but humid. Felt good, ran strongly up the hill from Vanities Crossing.
Week 50 85k - OK 5000m but can run faster! Weight 74.0kg.
Mon
17 Dec
nil Rest day. Very late finish at work.
Tue
18 Dec
17 Bikepath run out/back to Fadden in 75:47 (4:27/km). First 5k in 21:47, last 5k in 22:40. A little tired.
Wed
19 Dec
nil Rest day. Very late finish at work.
Thu
20 Dec
8 Track, Calwell. 3 x 1000m with 400m 2:50 jog recoveries. 3:42, 3:42, 3:31. Tired.
Fri
21 Dec
nil Rest day. Very late finish at work.
Sat
22 Dec
24 Cotter '15 mile' in 1:55:42 (4:49/km). With Geoff, Grant and Ken. Steady pace, strong running up the hills.
Sun
23 Dec
17 Bikepath out/back to Fadden in 79:15 (4:40/km). Slow run with a sore right knee and left shin.
Week 51 66k - Working too much, not running enough. Weight 74.0kg.
Mon
24 Dec
18 Double Theodore fire trail course in 1:21:48 (4:33/km) including 30 minutes easy with Anne.
Tue
25 Dec
nil Christmas Day plus some yard work in the afternoon.
Wed
26 Dec
25 5.00pm. Theodore fire trail out/back x 2 with 1 hour rest between runs. 64:15 and 58:30 for an average pace of 4:55/km. Hot for the first run, cool for the second run.
Thu
27 Dec
18 AIS solo session - 3 laps of the Eucalypt Trail course in 85:20 (4:45/km). Felt OK. Hot.
Fri
28 Dec
12.5 Theodore fire trail out/back steady in 57:12 (4:35/km). After a 2 hour nap. Felt OK.
Sat
29 Dec
24 Cotter '15 mile' in 1:50:01 (4:35/km). Felt OK to good, pushing the early hills incl Jellylegs. Warm but low humidity. Good run.
Sun
30 Dec
23

6
8.00am. Stromlo - McInnes '10 mile' with Brian Wenn, Geoff, Peter and Scott, easy in 79:52 (4:59/km) then a flatter 7k in 29:46 (4:15/km). Hard.

6.00pm. Very easy jog on the bikepath in 32:30 (5:25/km). Very tired.
Week 52 126k - Highest mileage week ever. Weight 74.0kg. 393km last 4 weeks.


The End - 4,230 km (81.3k per week)