Ewen's Running Diary - 1995

This page is my running diary from 1995, the year I turned 38. Consistency and race results were good until the hip injury in November. I didn't run easily enough on the easy days! There were 68 days when I didn't run. I ran 3,821 km - an average of 73.5 km per week.

My best results during 1995 were: 100m - 14.7, 200m - 29.5, 400m - 68.8, 800m - 2:19.8, 1500m - 4:56.4, 3000m - 10:32.0, 10000m - 39:38.0, 2k Steeplechase - 7:58.0, 3k Steeplechase - 11:34.5, 1500m Walk - 8:36.0, 10k road - 38:17, Half Marathon - 83:31, 12k Cross Country - 51:41, City to Surf 14k - 55:48, High Jump - 1.52m.

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


DateKms Comments
Mon
2 Jan
11 Easy local run around Mt Tuggeranong in 51:15 taking it very easy on the uphills.
Tue
3 Jan
8 7.00pm. Race: Interclub - 4k fun run in 14:55 (3:44/km), 800m in 2:31.6, 3000m in 11:34.0 (running with Jim Tucker), long jump in 4.16m and shot put in 6.0m. Competing for SCT premiership points.
Wed
4 Jan
7 Very easy local run in 34 minutes. Legs OK.
Thu
5 Jan
6 7.00pm. Race: Vets' Track - 800m in 2:19.8 (69/70), pleasing result passing Jim Tucker 650m in. Also, 1000m 3rd place in 3:11.4 and 2k Steeplechase in 8:35.0 steady running with Jim White. Good conditions for the 800m then heavy rain the rest of the evening.
Fri
6 Jan
nil Rest day. Drive to Sydney.
Sat
7 Jan
30 5.00am. Race: Harbord Diggers Palm Beach to Manly 30k - 89th in 2:18:48 (4:38/km). Great result. Easy start, strong middle, last 6k was hard but no great fade. 10k 47:23, 20k 93:20, 25k 1:55:46. Cool and humid with a light headwind. Geoff Monro ran 1:59:25 for 13th, Nigel 2:23:39, Lorraine Davis 1:54:04, Jo Cowan 1:56:47 for 2nd F.
Sun
8 Jan
nil Drive home from Bruce's in Sydney.
Week 01 62k - Good week and results to start the year. Weight 73.0kg.
Mon
9 Jan
9 Around Mt Tuggeranong, some bikepath at 5:00/km. Strong for the first 6k around 4:20/km pace then faded last 3k. Hot. Calves tight and hip still noticeable after 20 minutes but not too bad.
Tue
10 Jan
4 6.00pm. Race: Interclub - 1500m in 5:01.3 even paced. Also, 2000m Steeplechase in 8:08.5, High Jump in 1.50m (no zip), Discus in 17.36m. Still tired from Saturday's 30k.
Wed
11 Jan
13 5.00pm. Lanyon run O/B steady to strong pace in 61:06 (4:42/km) wearing the Polar HRM - mostly between 140 and 150 on this run. Splits: 29:45/31:21. Felt good. [heart beats per km about 682].
Thu
12 Jan
8 6.00pm. Race: Vets' Track - 1500m in 4:57.2 at even pacing. Still feeling tired. Col Bridge ran 4:51. Also, 3000m race walk in 20:43.6 and 3.4k Spiral Handicap in 13:36 (4 minute k pace) feeling very tired.
Fri
13 Jan
nil Rest day. Niggle near the top of the ankle of the right foot.
Sat
14 Jan
11 5.00am. Race: Deakin Health Spa Team Triathlon - 3rd in an AP team, Ray Nalder 7:34 swim, Pete Metcalf 35:06 bike, myself 5k run in 19:56. Felt OK. 3k warm-down afterwards.
Sun
15 Jan
4

7
AM - After watching the Cadbury Triathlon (won by Luke Gratton and Emma Carney), easy 4k on the trails behind the AIS.
PM - Track, Calwell. 2 sets of 5 x 200m with 2 minute recoveries and 9 minutes between sets. 31.7, 32.0, 32.2, 31.8, 32.3 -- 31.9, 31.9, 33.1, 32.3, 32.8. Good conditions. Ran barefoot.
Week 02 56k - OK 1500m and a good track session. Weight 74.0kg.
Mon
16 Jan
11 5.00pm. After rain, with Brian McGlynn via Richardson to Gilmore on trails and back on Monaro Hwy in 52:00. Tired. Running a little too fast with Brian at 4:40/km at times.
Tue
17 Jan
11 6.00pm. Race: Interclub - 800m in 2:37.5. Also, 4k Fun Run in 15:52, 3000m walk in 19:15 and 3000m in 11:24.0. Legs tired so a bit off pace, running for premiership points with Jim and Gary.
Wed
18 Jan
6 6.00pm. Race: Aquathlon Race 1, 300m swim/'3k' run. 22:47 (8:26/14:21). Run was about 3.6k. OK swim and only passed by Kevin Miller on the run. 1k warm-up and 2k warm-down.
Thu
19 Jan
7 6.00pm. Race: Vets' Track - 400m in 69.8 running steady with Ian Leves in adjacent lane. Also, 5000m easy in 20:18 with a strong last km. Splits: 4:06, 4:11, 4:10, 4:17, 3:34. Calves sore.
Fri
20 Jan
nil Raining! Travel to Thredbo with Jim Tucker for Running Week, staying at the Army Alpine Lodge with the Lowrys.
Sat
21 Jan
12 Race: Kosciusko 8k Classic - 38:34 (4:49/km). Steady effort, fast down to the turn then some walks on the way up to the top of Kosci. Ahead of Nick Hearnshaw until the last kilometre.
Sun
22 Jan
7 Race: Jindabyne Pharmacy 6k Fun Run - 33rd in 23:30 (3:55/km). Good battle with Bruce (23:45) finishing strongly. Not fit. Debbi Hoare ran 22:17! Had a few rides on the bobsled with a best time of 70.7.
Week 03 54k - Too much racing this week. Weight 73.0kg.
Mon
23 Jan
8 Around Mt Tuggeranong after a long work day in 40 minutes, running strongly at times. Felt OK. Determined to run 80k weeks including speedwork to improve race times this year.
Tue
24 Jan
8 Track, Calwell. Intervals - 4 x 400m plus 4 x 200m. One lap jog between 400s in 2:20 and 200m jog between 200s in 1:20. Times: 76.6, 81.2, 78.5, 78.6 - 36.6, 35.9, 34.7, 34.2. Good session. Windy and the track was soft.
Wed
25 Jan
16 West Basin 15.5k from the Yacht Club (Aquathlon was cancelled due to pollution from the rain). Ran hard, strong and even paced in 67:18 (4:20/km). Need these type of runs plus overall mileage.
Thu
26 Jan
6 1.00pm. Race: Australia Day Carnival - 3000m in 11:12.0 (3:44/km). Felt tired beforehand so ran 3k of the 5000m at 85% effort behind Ken Eynon. Splits: 3:44, 3:39, 3:49.
Fri
27 Jan
nil Rest day. Arrival of G, C and N for a visit.
Sat
28 Jan
8 AM - Easy early run for 40 minutes, last bit with Dave Gates. A bit tight - legs not warmed up.
Sun
29 Jan
8 Interval session with Jim Tucker and Brian McGlynn at Dunrossil Drive. 4 x 1000m (down, up, down, up on the road). Times: 3:25, 3:24, 3:21, 3:33. Walk recoveries for 6 minutes 30 seconds. Great session, feeling strong. Bike 20k to and from Dunrossil.
Week 04 54k - Some good training this week. Weight 73.0kg. 226km last 4 weeks.


DateKms Comments
Mon
30 Jan
8.4 Late day. Steady fire trail run for 40 minutes. Tired, but OK.
Tue
31 Jan
6 6.00pm. Race: Interclub - 1500m in 4:58.8. Also, 100m in 14.7, 2000m Steeplechase in 7:58.0, 1500m race walk in 8:52, high jump in 1.50m, triple jump in 8.40m. Good high jump but felt tired in the running events.
Wed
1 Feb
12 6.30pm. Race: Aquathlon 400m swim, 4k run in 24:46 with splits of 9:26 and 15:20. Slow swim, good race with Bob Harlow on the run. 3k warm-up and 5k warm-down.
Thu
2 Feb
13 4.00pm. Lanyon run O/B in 63:23 (4:53/km). Steady run, out in 30:43, back in 32:40. Hot and windy. Quite tired coming back. Meet manager at Vets' Track.
Fri
3 Feb
3 Rode the bike to Calwell. 2k easy in 9:02 then 6 x 100m strides.
Sat
4 Feb
6 Race: 'Tri It' Triathlon - 300m swim, 14k bike, 3k run. 23rd and 4th M30-39 in a field of 430 with a time of 48:02. Splits: 6:50, 28:25, 12:47. OK swim, good bike and OK run.
Sun
5 Feb
19 Stromlo Vets' Pack Run - 1 hour on the 'Keith Perroux' course around Mt Stromlo plus 30 minutes with Kevin Bonnett on the last 8k loop. Felt OK. Good run. In the afternoon, bike to Tuggers Pool to swim 500m as 10 x 50m in 9 minutes. Ric Fitch and Kerry Allchin also swimming.
Week 05 67k - OK week. Enjoyed the triathlon. Weight 74.0kg.
Mon
6 Feb
10 Steady easy run around Mt Tuggeranong in 48:35. Felt OK. No problems.
Tue
7 Feb
8 6.00pm. Race: Interclub - 800m in 2:34.6. Also, 200m in 29.9, 3000m in 11:24.0, 4k fun run in 15:22, long jump in 4.01m, shot put in 6.2m and javelin in 23.0m. Felt OK in the races, but not fresh.
Wed
8 Feb
12 6.00pm. Race: Aquathlon - 500m swim/5.7k run. 33:41 with splits of 10:58 and 22:43. Good swim and run. Felt OK. 3k warm-up and warm-down.
Thu
9 Feb
10 7.00pm. Race: Vets' Track - 3000m Steeplechase in 11:55.0. Also, 1500m in 5:22.0, 3000m walk in 18:19, 3000m in 12:20 (steady with Al Williams). Quite tired, so steady efforts. Felt good in the steeple with good hurdle technique.
Fri
10 Feb
15 Run on trails around Banks and Gordon in 75 minutes. Hot. Tired!
Sat
11 Feb
10 4.00pm. Race: Interclub - 1500m in 4:56.4. Also, 400m in 68.8, 1500m walk in 8:58.5, 2000m Steeplechase in 8:36.0, 4k fun run in 16:29, triple jump in 9.12m, high jump in 1.52m and discus in 18.50m. SCT points chase.
Sun
12 Feb
19 PM. New version of the Railway Run, up Monaro Hwy and back near railway. Trail has deteriorated, eroded and long grass. 1:30:06 (4:45/km). Running strongly. Heart rate was around 140.
Week 06 84k - Some good races this week. Weight 73.0kg.
Mon
13 Feb
12.7 Theodore Y-course, 2 out/back sections on the flatter parts in 60:06 (4:44/km). Ran strongly. Felt good.
Tue
14 Feb
11 Track, Calwell. 5 x 800m steady with 200m walk recoveries in 2:05. Warm and breezy. 3:06, 2:57, 2:56, 2:54, 2:57. Felt OK.
Wed
15 Feb
14 6.00pm. Race: Aquathlon - 800m swim, 6k run. 43:05 (18:43/24:22). Very slow swim, out of the water 2nd last. OK run. 1k warm-up and a 7k warm-down. Legs felt good warming down.
Thu
16 Feb
nil Rest day. At Vets' Track, did the high jump in 1.45m.
Fri
17 Feb
8 7.00pm. Race: ACT T & F Championships. 800m in 2:27.9 (70/77). Then the 5000m in 19:13.5. Splits: 3:40 and 11:20 at 3k. Legs felt terrible. Breathing and cardio was OK.
Sat
18 Feb
4 2.00pm. Race: ACT T & F Championships. 1500m in 4:56.7. Placed last in heat 3 with Geoff Monro finishing ahead in 4:36. Splits, 76 at 400m then 80 second laps.
Sun
19 Feb
4 4.00pm. Race: ACT T & F Championships. 3000m Steeplechase in 12:02.5. My training needs to improve. Peter Johnson ran 10:09 and Geoff Monro 10:17 (after a 30k morning run!). Also did the high jump in 1.41m (foot slipped) and triple jump in 9.41m for an ACT silver medal!
Week 07 53k - Need consistent training and higher mileage. Weight 73.0kg.
Mon
20 Feb
12.7 Theodore Y course, slightly different in 60:00 at 6.00pm. Strong run with the heart rate sitting between 140 and 150 on the Polar.
Tue
21 Feb
11 6.00pm. Race: CCC - Summer Series Perry 8k - 66th in 36:51 (4:36/km). Steady run with Brian Wenn and Milton Valentine with a faster second half. 3k warm-down with Jim Tucker and Brian.
Wed
22 Feb
26 3.00pm. Steady trails around Mt Tuggeranong, 8.5k in 39:54 (4:40/km).
5.00pm. Race: Aquathlon - 500m swim, 5k run in 32:24 (12:16/20:08). Swim course was long. 9k slow warm-up. 3.5k warm-down with Col Neave. Good day.
Thu
23 Feb
10 4.00pm. Race: Vets' Track. 3000m in 10:39.0 (3:31, 3:35, 3:33). Fairly pleasing result. Graham Burke ran 10:25 off 100k per week of marathon training. Also ran the 1 mile 'easy' in 6:28.
Fri
24 Feb
9 6.00pm. Race: Interclub - 200m in 29.5. Also javelin in 23.5m and shot put in 5.0m. Earlier at 3.00pm ran 9k around Mt Tuggeranong on trails in 40:20 with a heart rate in the low 140s. Scored 880 official Interclub points this season for SCT's winning men's team.
Sat
25 Feb
7 4.00pm. Race: Sri Chinmoy Mini Triathlon (500m swim, 21k bike, 5k run) - 1:10:42 PB. Splits: (10:50, 40:17, 19:33). Good race. Swim course maybe shorter than last year. 32.3 kph ave speed on the bike. Good run leg, passing many runners.
Sun
26 Feb
12.5 10.00am. Tuggeranong Y course slow in 62:42. Hot. Very tired from yesterday's triathlon. Easy running, slow on the hills.
Week 08 88k - Good 3000m and triathlon. Weight 73.0kg. 292km last 4 weeks.


DateKms Comments
Mon
27 Feb
6 6.00pm. Track, AIS. Session with Glen Coward - 3 x 1000m with 200m jog recoveries in 1:45. Times: 3:37, 3:47, 3:31. Supposed to indicate 5k race pace.
Tue
28 Feb
13 5.00pm. Lanyon O/B run in 61:06 (4:42/km). Splits: 30:00/31:06. Strong run, legs feeling good. No problems.
Wed
1 Mar
8 6.00pm. Race: Aquathlon - '300m' swim/3k run. 19:57 with splits of 8:07 and 11:50. Good swim but a long course. Good run, feeling faster than last time. 2.5k warm-up and warm-down with Geoff.
Thu
2 Mar
23 5.00pm. Long run around the back of Bonython and back via river trail in 1:49:36 (4:46/km). Some of the run with Garry Rose faster at 4:30s. Tough last 5k. Should have only run for 75 minutes.
Fri
3 Mar
11 Steady, easy run around Mt Tuggeranong in 56 minutes. Tired!
Sat
4 Mar
6 8.00am. Steady local fire trail run, strong early then an upset stomach. 30 minutes.
Sun
5 Mar
14

5
7.00am. With David Gates, easy from Yarralumla Bay to 9.5k on the HM course and back in 68:54 (4:55/km).

4.00pm. Track, Calwell. With Jim Tucker - 8 x 200m in 2 sets of 4. 1 min recoveries and 10 mins between sets. Times: 35.2, 32.9, 34.3, 33.2 - 36.7, 34.6, 35.4, 33.9. Ave 34.5.
Week 09 86k - Good week. Weight 73.0kg.
Mon
6 Mar
nil Rest day. Very late at work. Tired.
Tue
7 Mar
9 Track, AIS. Solo session - 4 x 1000m with 400m 'float' recoveries at 5 min k pace. Times - 3:28.4, 3:35.8, 3:37.1, 3:43.4. Recoveries were 2:04, 2:03, 2:19. Tough! Started too fast. HR got up to around 165. Ave 3:36.2 for the 1000s.
Wed
8 Mar
15 5.00pm. Lanyon Homestead O/B plus a 2k warm-up. 13k in 60:12 (29:30/30:42). Strong return run (up hill). Heart rate around 145 on the way out, 150 to 155 on the way back.
Thu
9 Mar
13 7.00pm. Race: Vets' Track - 10,000m in 39:38.0. Steady paced run with Bryan Thomas and Will Foster. Late decision to run. Km splits ranging from 3:47 in the 2nd to 4:04 in the 8th. Earlier, 1500m walk in 8:12.3 PB. 2k warm-up.
Fri
10 Mar
nil Rest day. Very late at work - 9pm.
Sat
11 Mar
17 10.00am. To Lanyon, around paddocks and hills, back around Banks, quite strong at times in 80:48 (4:45/km). Afternoon, last event for the 'Canberra 4 Owners' at Cafe Pronto.
Sun
12 Mar
13.5

10.5
6.00am. Long easy run to Lanyon and back with Dave Gates in 70:14 (5:12/km).

5.00pm. Around Mt Tuggeranong and Conder High School in 49:09 (4:41/km). Felt OK. Stretching out.
Week 10 78k - Good week. Enjoyed the 10,000. Weight 73.0kg.
Mon
13 Mar
14 Long steady run around Conder and Banks, solid pace at times. 68:06 (4:52/km).
Tue
14 Mar
12 6.00pm. After a late day at work, steady run on the fire trail for 58 minutes. Finished too late to do speedwork on the track.
Wed
15 Mar
20 3.00pm. Around Bonython and Banks, solid at times in 97:40 (4:53/km). Heart rate between 140 and 145 most of the time.
Thu
16 Mar
16 5.00pm. Stromlo - the 'Keith Perroux' run on Mt Stromlo with Brian McGlynn in 73:30 (4:36/km). Strong run with the heart rate mostly around 140. Felt great although the legs were a little sore. Superb autumn day.
Fri
17 Mar
6 6.00pm. Very easy run to Calwell shops and back in 32:22. Sore left foot and big toe.
Sat
18 Mar
15 8.00am. Steady run around the Banks and Gordon trails in 74:42 (4:59/km). Felt great. Quite strong at times.
Sun
19 Mar
10 Around Mt Tuggeranong via Conder bike path and back though Calwell on Downard St. 47:03.
Week 11 93k - Good week of steady mileage. Weight 73.0kg.
Mon
20 Mar
17 5.00pm. With David Gates, 35 minutes Conder trail O/B then Monaro Hwy trail to Chisholm and back via Richardson shops. Felt OK but slow with not much energy. Right hamstring tight.
Tue
21 Mar
nil Rest day. Late at work. Right hamstring sore.
Wed
22 Mar
nil Rest day. Work.
Thu
23 Mar
nil Rest day. Work. Also, left foot arch pain.
Fri
24 Mar
12.2 Theodore fire trail O/B via Christmas St in 54:32 (4:28/km). Ran strongly. Splits 27:35/26:57. Heart rate between 148 and 155 on the Polar so probably averaging 150.
Sat
25 Mar
10.5 Sydney - From Northside Gardens Motel with Bruce and Andrew at 6pm, over highway and around to Kirribilli harbour foreshore, Neutral Bay and Cremorne Point trail. Steady run, very hilly. Felt OK on the hills. 47:07.
Sun
26 Mar
nil Rest day. Australian 500cc Grand Prix at Eastern Creek with Mal and Jim. Mick Doohan and Daryl Beattie riding.
Week 12 39k - Not great. Work a pain. Weight 73.0kg. 297km last 4 weeks.


DateKms Comments
Mon
27 Mar
14.6 5.00pm. Steady run on fire trails to Conder, Gordon and Calwell. Felt quite strong, especially in the second half.
Tue
28 Mar
11.4 Track, AIS. 5k warm-up, some with Jim Tucker. 4 x 1000m with 400m 'float' recoveries (2:07, 2:00, 2:11). Times for the 1000s: 3:29.4, 3:35.0, 3:44.4, 3:41.1 (average 3:37.5). Legs a little tired. Windy. Interesting - much slower than with longer recoveries.
Wed
29 Mar
15 4.00pm. Lanyon run 13k in 57:04 (4:23/km). 2k warm-up O/B to Theodore Primary. Splits: 27:35/29:29. Ran hard and felt good. No problems. HR between 150 and 155 on the Polar.
Thu
30 Mar
6 5.00pm. Track, Calwell. With Brian McGlynn, 3000m in 11:57 alternating 2 minutes fast, 2 minutes steady. Good session.
Fri
31 Mar
11.5 Casey Cres bike path to Gordon and Conder in 55 minutes. Striding out at a good tempo.
Sat
1 Apr
14.5 5.00pm. Half of TFT O/B then Calwell Hill and Gordon fire trail in 69:20. Good tempo and form. A little tired.
Sun
2 Apr
15.5 10.00am. After the Women and Girls' Fun Run, West Basin with Brian McGlynn and Mick Horan. Steady pace with some 4:30s on the flats. 71:06 (4:35/km). Felt OK but a little tired.
Week 13 88k - Good week and AIS session. Weight 73.0kg.
Mon
3 Apr
7 5.30pm. Very easy O/B Conder fire trail with David Gates in 34:26. Left quad a little niggly.
Tue
4 Apr
15 3.30pm. 2k warm-up then the Lanyon run O/B 13k in 58:49 (4:31/km). Ran hard for time. Found it tough as a headwind coming back and didn't feel fresh. Splits: 27:29/31:20. Heart rate between 150 and 155.
Wed
5 Apr
16 5.00pm. Theo fire trail second half then Calwell bike path to Conder in 77:20 (4:49/km). Good tempo on the flats and downs although tired. Cold with some light rain.
Thu
6 Apr
14 5.00pm. From Dave's house to Calwell oval then O/B on the Gilmore trail at 5:03/km pace. Very comfortable and easy.
Fri
7 Apr
12 Local run, steady pace in 57:55, feeling a little tired.
Sat
8 Apr
14 Morning easy run.
Sun
9 Apr
10.4 After watching the 20th Canberra Marathon (John Andrews won in 2:15:02). Ran with Brian McGlynn and David Gates around Central Basin of LBG. Very windy. Legs and feet feeling OK.
Week 14 88k - A week of steady mileage. Weight 73.0kg.
Mon
10 Apr
nil Rest day. Late day at work. Cold. Left foot sore.
Tue
11 Apr
15 5.00pm. 2k warm-up then the 13k running hard for time in 58:07 (4:28/km). Headwind on the way out but splits of 27:40/30:27. Heart rate on the Polar between 153 and 158. Warmer, 15C.
Wed
12 Apr
15 5.00pm. Gilmore track with Brian and David, steady pace in 70:48. Felt good.
Thu
13 Apr
8 Very easy run aound Mt Tuggeranong in 41 minutes. Felt OK.
Fri
14 Apr
12 8.00pm. Race: ACT Vets' Championships - 3000m Steeplechase in 11:34.5. Best time for the season, finishing ahead of Al Williams. Outsprinted by NSW runner Peter Hampshire. Felt OK, not desperate. Could have possibly run faster. 2k warm-up and 7k warm-down with Al.
Sat
15 Apr
8 7.00pm. Race: ACT Vets' Championships - 5000m in 18:57.0. Ran hard but faded. Didn't feel fit. Maybe not recovered from the steeple? Splits: 3:38, 3:42, 3:55, 3:58, 3:44. Also did the high jump in 1.50m. OK.
Sun
16 Apr
15 7.00am. Very easy with David behind Banks on trail and paddocks south of Lanyon, then to the homestead and back home in 75 minutes. Mild weather.
Week 15 73k - Good Steeplechase result, but ordinary 5000m. Weight 73.0kg.
Mon
17 Apr
23 8.30am. Cotter '15 mile' with Brian McGlynn in 1:57:24 (5:06/km). Felt like a fairly solid pace all the way. Didn't fade. 72 mins at Padovans and 86 at Vanities. Felt OK.
Tue
18 Apr
9 Track, Calwell. Picked up David on the way to the track. 2 x 1200m in 4:30 and 4:32 plus 1 x 600m in 2:14. Legs a little tired from yesterday's run. Not flat out.
Wed
19 Apr
15 4.00pm. Gilmore trail O/B with David in 70:15 (4:40/km). Steady first 20 mins then solid for 20 mins with a break. Felt OK. No injury niggles.
Thu
20 Apr
9 5.00pm. Trails around Mt Tuggeranong, meeting Mike S and the group - Kelly, Tracey and Pat. Easy with a few surges in 45 minutes.
Fri
21 Apr
9 4.00pm. Easy around Mt Tuggers in 42:30. Felt a little tired.
Sat
22 Apr
10 1.00pm. Race: CCC - Pipe Flat International 7k. 22nd in 27:28 (3:55/km). Steady out, faster back racing Dave Hobson. 13:48/13:40. Good conditions, warm and dry. 2k warm-up, 1k warm-down.
Sun
23 Apr
21 Vets' Handicap, Deeks Rec Area. 5k warm-up then 9k steady at a solid training pace in 39:16 (4:22/km). Ran the first 6k faster at around 4:12s. 7k warm-down with Kevin Bonnett (34m 10k runner).
Week 16 96k - Good week and XC race. Weight 73.0kg. 345km last 4 weeks.


DateKms Comments
Mon
24 Apr
9 Easy around Mt Tuggers and to the shop and back in 43:24. Felt OK.
Tue
25 Apr
9 1.00pm. Race: CCC - Anzac Relays at Russell. 2.85k leg for SCT - 56th fastest male in 10:28 (3:40/km). Splits of 3:26, 3:38 and 3:24 for the 850m. Gerard Ryan ran 8:08 and Elaine Cooper 9:46.
Wed
26 Apr
13 Easy Calwell run via Monaro Hwy and Johnson Drive with David in 64:04.
Thu
27 Apr
15 4.30pm. Gilmore trail run with David in 69:34. Slightly faster, heart rate mostly between 135 and 142 on the Polar. Visit from Mum this weekend.
Fri
28 Apr
9 Easy trails around Mt Tuggers in 40:20.
Sat
29 Apr
11 1.00pm. Race: CCC - The Pinnacle 8k - 28th in 33:08 (4:08/km). Lap splits of 16:11 and 16:57. Easy up the first hill then hard, chasing Brian Wenn (32:38) and John Bos. Bad fade last 3k but stayed ahead of Ted, Andrew and Jimmy.
Sun
30 Apr
22 6.30am. Easy paced run the long way to Lanyon Homestead and back. Quite cold for the hands. Felt good - just a minor sore spot in the middle of the right heel.
Week 17 88k - Good week, two good races. Weight 73.0kg.
Mon
1 May
10 6.00pm. Very easy around Mt Tuggers and back via Calwell bikepath in 48:30. Mild, light rain.
Tue
2 May
11 4.30pm. Track, Calwell. Ran to the track with David. 4 x 800m approx (3 mins on, 3 mins jog). Continuous run feeling OK. Passed 5k in 22:30. Track was wet and slow.
Wed
3 May
15 Gilmore trail run with David, steady all the way in 70:50 (35/35:50). Dark, fell over coming back.
Thu
4 May
11 6.00pm. Around Calwell on the streets in 54:12. Felt OK. Cool following rain.
Fri
5 May
12 4.00pm. Along Banks ridge trail out and back in 58:33. Felt OK in the second half.
Sat
6 May
12 1.00pm. Race: CCC - Birrigai '4k' - 16:04. Tough course, uphills, especially the last 500m. 7:19 at 2k. Winner was Peter Bourgaize in 14:25. Good race with John Gilbert. Jogged back in 19:10.
Sun
7 May
21 6.15am. Ran to Lanyon and back the long way with David. Quite slow in 1:46:12. Felt tired. Not much energy.
Week 18 92k - Good week, OK race. Weight 73.0kg.
Mon
8 May
nil Rest day. Long day at work. Tired.
Tue
9 May
13 4.30pm. Track, Calwell. With David - 6 x 2 mins fast, 2 mins jog. 5k in 21:30. Felt good, controlled and steady. Fast sections at around 3:50km.
Wed
10 May
11 5.00pm. Around Mt Tuggers, second part on bike path in 54:25. Felt OK, holding back.
Thu
11 May
16 4.40pm. Gilmore trail run with David in 76 minutes (4:45/km). Pushed the first 20 minutes. Felt good. Holding back returning to David's house. No problems.
Fri
12 May
nil Joy and Mal's wedding.
Sat
13 May
13 1.00pm. Race: CCC - Tuggeranong 8k - 23rd in 31:39 (3:57/km). Steady hard effort. Very wet, lots of puddles and windy. Ran in training shoes. 2k splits: 7:34, 7:55, 7:59, 8:08. Felt strong but wet shoes were heavy. Finished ahead of Charlie, David and Jimmy. Fiona ran 30:26.
Sun
14 May
21 7.00am. Lanyon out/back with David in 1:45 (5:00/km). Steady run, felt OK, no problems. Mild weather.
Week 19 74k - Training going well. Weight 73.0kg.
Mon
15 May
10 4.30pm. Around Mt Tuggers anti-clockwise. Caught by Eammon Moloney with 3k to go running 4:10s. 43:48. Found it difficult.
Tue
16 May
15 4.30pm. Gilmore trail run with David. Hardest on this course so far. 68:40 (4:35/km). Splits 34:40/34:00. Very strong middle section. Felt OK although a bit sick in the morning.
Wed
17 May
11 4.30pm. Wet run around Mt Tuggers on bike paths in 54:30. Quite tired. No energy.
Thu
18 May
13 Track, Calwell. Jog with David to Johnson Drive. 6 x 250m strides on dirt. Felt OK. Long warm-up run.
Fri
19 May
8 Easy jog around Mt Tuggeranong on bike paths in 40:52.
Sat
20 May
nil Rest day. Slight sore throat. Level 1 coaching course.
Sun
21 May
23 9.00am. Race: Canberra Half Marathon - 85th in 89:17 (4:14/km). OK following a hard week. Sore throat. Felt OK until 10k with Jane Zeller and Keri Vaughan (88 minutes). Splits: 3:53, 4:10, 4:02, 4:03, 4:11 (20:20), 4:11, 4:03 4:14, 4:16, 4:09 (41:14), 4:14, 4:18, 4:17, 4:27, 4:19 (62:50), 4:22, 4:21, 4:28, 4:20 4:18 (84:40), 4:17+.
Week 20 80k - Training pattern not quite right. Weight 73.0kg. 334km last 4 weeks.


DateKms Comments
Mon
22 May
6 4.00pm. Steps run down, very easy. 31:03. Right hammy a little tight. Very sore throat.
Tue
23 May
11 Easy run around Mt Tuggeranong.
Wed
24 May
16 4.30pm. Gilmore trail run O/B with David. Steady run, feeling OK in 75:30. Return on the road due to darkness.
Thu
25 May
13 Track session - 65 minutes via Davids to Conder fire trail. 6 x 2 minutes at 3:50/km pace. Cold, windy and wet. Legs OK. Still a touch of the sore throat.
Fri
26 May
6 Steps run down, easy running in 30:48.
Sat
27 May
21 9.00am. Lanyon Homestead solo in 96:36 (4:36/km). Felt very good throughout except for a little tiredness last 2k. 46:30 at the green box (usually 50 minutes).
Sun
28 May
nil Rest day. Drive to Bulli for Aunty Doff's 80th party.
Week 21 73k - Lighter week recovering from the HM. Weight 73.0kg.
Mon
29 May
11 4.00pm. Mt Tuggers loop on bike paths in 48:45 (4:26/km). Strong middle 6k at around 4:15s.
Tue
30 May
6 Steps run up, quite strong but not pushing in 26:54 (4:29/km). New car day!
Wed
31 May
21 4.30pm. Long Lanyon run in 94:33 (4:30/km). Strong run but relaxed, feeling smooth. 45:15 at the green box. Faster than the runs with David. Cool and still. Felt OK.
Thu
1 Jun
16 4.30pm. Gilmore trail run O/B with David, steady pace all the way in 75:05. A little tired from yesterday's run. Heart rate around 140 on the Polar.
Fri
2 Jun
9 4.00pm. Around Mt Tuggers, partly on bikepaths, very easy in 45 minutes. Tired.
Sat
3 Jun
12 1.00pm. Race: CCC - Dunrossil Drive 4.2k - 19th in 'B' grade in 15:44 (3:45/km). Splits of 7:58/7:47. Not aggressive enough in the first lap. David ran 15:19. 2.5k warm-up and 5k warm-down.
Sun
4 Jun
24 7.00am. Long Lanyon run O/B with David in 1:59:05 (4:57/km). Steady pace, 49:30 at the green box. Felt good until 20k. No foot/knee/hammy injury niggles.
Week 22 99k - Good mileage week, OK XC race. Weight 73.0kg.
Mon
5 Jun
9 5.00pm. Around Mt Tuggers on trails and bikepaths in 43:30. OK legs and feet but a little tired. Good tempo at times.
Tue
6 Jun
13 4.00pm. Lanyon run, steady start and strong in the middle stages. 8:47 (4:31/km). Splits of 28:28/30:19. Felt good, no problems.
Wed
7 Jun
15 4.30pm. Gilmore trail run with David in 72:40. Fairly easy running, felt good.
Thu
8 Jun
10.3 4.30pm. Around Mt Tuggers clockwise on bike paths. Quite strong in 46:20, feeling good. 1k uphill split in 4:23.
Fri
9 Jun
14.7 7.00am. Gilmore trails, strong to the top of the hill, slight negative split. 67:35 (4:36/km).
Sat
10 Jun
6 5.00pm. After Pennington/Longstaff. Easy flat run on road to Monaro Hwy in 28:24. Sore lower right hamstring.
Sun
11 Jun
20 7.30am. Short Gilmore run with David, very easy in 98:09 (4:55/km). Right leg tight, but running was OK. Tired.
Week 23 88k - Another steady mileage week. Weight 73.0kg.
Mon
12 Jun
14 4.00pm. To David's then Johnson Drive, Duggan St and back on fire trail in 67:54 (4:51/km). Easy run. Felt OK except for a tendon strain outside of right leg.
Tue
13 Jun
11 5.00pm. Around Mt Tuggeranong on the bikepath in 50:48 (4:37/km). Quite strong in the middle. 4:04 km split downhill. Tendon improved. Felt OK but a little tired.
Wed
14 Jun
17 Gilmore run with David plus extra to Rose Cottage Inn and back in 79:37 (4:42/km). Felt good, could have run faster but Dave was keen to take it easy.
Thu
15 Jun
16 4.00pm. Lanyon run plus 3k in the middle around playing fields in 72:14 (4:31/km). Quite strong although a little tired. No injury niggles.
Fri
16 Jun
nil Rest day. Very late at work.
Sat
17 Jun
8

13
9.00am. Very easy O/B trail to Banks in 41 minutes.

1.00pm. Race: CCC - Weston Park 8.4k - 19th in 34:45 (4:08/km). Race long battle with David to 6k when he got away to run 34:24. Fiona 4th in 33:01! Tough conditions, soft ground and windy. Good run, only 10s behind Ian Boyd.
Sun
18 Jun
25

7
9.00am. Race: Vets' Half Marathon in 92:54 (4:24/km). Steady run, catching Pam at 8k. Felt good, easing up the last 4k. 5k splits: 22:21, 21:22, 21:59, 22:23. 1k warm-up, 3k warm-down.
5.00pm. Easy run with David on the bikepath in 37 minutes.
Week 24 111k - Good week and XC race. Weight 73.0kg. 371km last 4 weeks.


DateKms Comments
Mon
19 Jun
14 3.00pm. Steady run Johnson Drive to Calwell and fire trail on return in 68:09 (4:52/km). Felt OK. Tired in the latter stages plus right hamstring a little tight.
Tue
20 Jun
12 12.10pm. Hill session with Jim Tucker at Hospital Hill bikepath (west side). 6 x 280m with 2 min 30 secs jog down recoveries. 62.8, 60.9, 56.1, 57.3, 57.7, 57.6. Easy early ones. Found the last 2 tough. 20 minute warm-up run. Mild and sunny.
Wed
21 Jun
18 4.30pm. Gilmore trail run, turning at Macarthur, with David in 85:04 (4:43/km). Left hamstring sore from yesterday's hill repeats (too fast and hard). Ran strongly on the way out. Later, hamstring very tight after Vets' dinner.
Thu
22 Jun
nil Rest day. Left hamstring quite sore. Will have a couple of days' rest.
Fri
23 Jun
nil Rest day. Hamstring improved but still can feel it.
Sat
24 Jun
nil Rest day. Further improvement. OK walking.
Sun
25 Jun
8 10.00am. Race: Terry Fox Fun Run 5k race - 20:54 (4:11/km). Easy start, building up the pace before a fairly easy last km. Splits: 4:45, 4:21, 4:00, 3:49, 3:58. 2k warm-up, 1k warm-down with Kevin Bonnett who ran 16:41.
Week 25 52k - Fast hill session wasn't the best idea. Weight 73.0kg.
Mon
26 Jun
13 5.00pm. With David for 60 minutes, easy Tuggers hill trails then bikepath to Gordon and 3 laps of the oval. Hamstring OK but not 100% OK.
Tue
27 Jun
13 4.00pm. Johnson Drive, Drakeford Drive to Conder in 60:15 (4:38/km). Strong run with a 4:22 km split on the path.
Wed
28 Jun
17 8.00am. To David's then the Gilmore trail run in 81:15. Steady pace. Very tired after 65 minutes (yesterday's run?). Cold!
Thu
29 Jun
11 4.00pm. Banks ridge trail O/B in 54:24. A little tired but ran strongly. Felt OK, no injury niggles. Hamstring good.
Fri
30 Jun
nil Rest day. Tired. Yard work.
Sat
1 Jul
20 8.30am. Stromlo O/B Molonglo River to Corkwoods with David, very easy in 99:42 (5:00/km). Felt great, no problems at all.
Sun
2 Jul
12

6
9.00am. Race: Vets' Handicap at Hospital Jetty - 38th in 38:05 at age 38! Steady paced 4:30s to 6k then 1ks in 3:51, 4:32, 3:41. Warm-up/down 1.5k each. Felt OK.

4.30pm. Easy with David O/B Gilmore trail steady in 31 minutes.
Week 26 92k - Good week, no problems. Weight 73.0kg.
Mon
3 Jul
14 4.30pm. Conder, Gordon, Johnson Drive, relaxed but strong in 63:51 (4:34/km). Felt good with a 4:21 km split on the bikepath.
Tue
4 Jul
17 9.15am. Vets' Tuesday Group. Great morning. Started with Ernie then after 15 mins chased the front group and ran with Bryan Thomas, Kaaren Sutcliffe and Debbie Colwell in 80:45. Quite quick at times, around 4:30 ks. Good run.
Wed
5 Jul
19 4.00pm. Gilmore trail run with David to Macarthur and back in 90:45 (4:47/km). Very cold, about 3C. Felt OK although tired quads last 15 minutes. Easier coming back.
Thu
6 Jul
9 Track, Calwell. 14 mins warm-up/down. 4 x 500m steady in 1:45.6, 1:53.8, 1:44.6, 1:45.7 for an ave of 1:47.4. Jog recoveries of 300m in 1:40. Good session. In training shoes. Track soft but no wind.
Fri
7 Jul
10 Very easy around Mt Tuggers and Conder in 51:41. Felt OK.
Sat
8 Jul
11 1.00pm. Race: CCC - Canberra Grammar 6k XC - 37th in 23:08 PB (3:51/km). Splits: 11:31/11:36. Good race. Out ahead of David, trailing Fiona (23:04). Caught by David at 5.5k (23:01). Bit of a cough in the morning. Felt good but could have run the last km faster. Won by Rod Higgins in 18:15.
Sun
9 Jul
20 8.00am. Solo long version of the Railway Run in 96:48 (4:50/km). Cold and foggy, on frozen ground near the railway. A few kangaroos in the fog. Atmospheric. Felt OK with good energy, running easy.
Week 27 100k - Happy with the XC race. Running well. Weight 73.0kg.
Mon
10 Jul
9 4.30pm. Around Mt Tuggers on trails, very easy and relaxed in 45 minutes. Felt OK. Cold at 7C!
Tue
11 Jul
nil Rest day. Packing etc for the Gold Coast.
Wed
12 Jul
16 2.00pm. Surfers Paradise. Steady run north to Southport, around school grounds and back via the beach in 77:12. Felt OK. Warm at 22C!
Thu
13 Jul
8

8
9.00am. Easy run around Surfers in 38:40.

3.00pm. Easy run, bumping into John Gilbert and Johnny Muir on the beach. Joined them for 10 minutes (fast at around 4:30 ks). 37:54.
Fri
14 Jul
8 PM. Easy run south and back via streets in 38:55.
Sat
15 Jul
3 4.00pm. Very easy jog for 18:15 with a bit of 5 minute km pace.
Sun
16 Jul
22

4
AM. Race: Gold Coast Half Marathon 21.1k - 236th in 83:31 (3:57.5/km). Great result, course PB. Good pacing, running some with Raewyn Blair from NZ. Early start difficult with minimal warm-up. Good conditions at 12C and a light breeze. Training shoes so a sub-83 was possible with flats. 5k splits: 19:33, 19:45 (39:18), 19:54, 20:02 (79:14) +.
PM. Very easy jog from the Equinox for 22 minutes.
Week 28 78k - Very happy with the Gold Coast Half. Weight 73.0kg. 322km last 4 weeks.


DateKms Comments
Mon
17 Jul
8

6
8.00am. Surfers. Easy run north on beach track to Sheraton Mirage and back on the beach.

4.00pm. Theodore with David, easy run for 29 minutes. Felt OK.
Tue
18 Jul
nil Rest day.
Wed
19 Jul
15 4.30pm. Gilmore trail run with David. Quite easy in 75:12. Legs still a little sore from Sunday's race. Top of right foot which was sore yesterday, OK today.
Thu
20 Jul
9 4.00pm. Around Mt Tuggers on bikepath in 46:14. The 1k split on the path was 4:40. Slowed quite a bit second half with an upset stomach.
Fri
21 Jul
nil Rest day. Travel to Wagga.
Sat
22 Jul
nil Rest day. Trip to Albury for N's 1st birthday.
Sun
23 Jul
11 AM. Race: Wagga Wagga 10k College Fun Run in 42:32 (21:29/21:03). Ran with Jim Tucker the first 6k, then caught Sue Heaney, ran with her for another km then strong to the finish. 3:56 1st k, 3:55 7th k, 4:03 last kilometre.
Week 29 49k - Recovery week, enjoyed the 10k race. Weight 73.0kg.
Mon
24 Jul
9 5.00pm. Steady run around Mt Tuggers in 43:30. Felt OK except for sore quads.
Tue
25 Jul
13 4.00pm. Around Mt Tuggers via Johnson Drive in 58:30 with a 4:21 k split on the bikepath. Good tempo and movement although quads still a little sore.
Wed
26 Jul
15 4.30pm. Gilmore trail run with David in 75:06. Easy paced with the legs not too bad. Cold.
Thu
27 Jul
10 Track intervals on the Conder 800m fire trail. 6 x 500m with 300m recovery jogs. Averaged 1:45s for the 500s. 46:48 for the 10k.
Fri
28 Jul
9.5 Easy around Mt Tuggeranong. A little tired but OK.
Sat
29 Jul
13 1.00pm. Race: CCC - Mt Ainslie 9.4k - 30th in 38:09 (4:04/km) PB. Good race with Ted, Andrew G and Peter Sinfield. 19:39 at 5k. 2k warm-up, 1.6k warm-down.
Sun
30 Jul
9

20
9.00am. Vets' Handicap at Fadden Pines in 37:27. Ran with Jim White at 4 minute k pace to 6k then eased up.

4.00pm. Lanyon run with David steady in 97:48. Tired and upset stomach last 15 minutes.
Week 30 98k - Good week and Mt Ainslie race. Weight 73.0kg.
Mon
31 Jul
nil Rest day. Very late at work.
Tue
1 Aug
17.5 Track, Gordon bike path. 3 x 1000m in 3:33, 3:27, 3:33 with 1k jog back recoveries in 5:30. Long run there via Calwell. Felt good. Slight tail wind. Training shoes not flats.
Wed
2 Aug
15 4.30pm. Gilmore trails with David in 76:40. Very easy paced, slowing on the run back. Cold and windy.
Thu
3 Aug
13 Track, Conder fire trail. 6 x 500m in approx 1:45 with 300m recoveries. Felt good, no problems. Total of 62 minutes.
Fri
4 Aug
8 Out/back to Banks easy trails. A little tired.
Sat
5 Aug
15.5 1.00pm. Race: ACT Cross Country Championships 12k at Birrigai - 31st in 51:41 (4:18/km). Rod Higgins won in 40:47. Good race, ahead of Hugh J and Andrew G. 50 secs behind David, falling back 2nd lap. Slow hilly course. 4k splits: 16:36, 17:33, 17:32.
Sun
6 Aug
7

19
AM. Jog to Calwell shops and back, easy in 34:20.

PM. With David to Lanyon Homestead and return, easy paced in 93:47. Felt OK. Cold.
Week 31 95k - Good week and race at Birrigai. Weight 73.0kg.
Mon
7 Aug
nil Rest day. Late at work.
Tue
8 Aug
14 12.30pm. Track session on the bikepath at Hospital Jetty. 6 x 500m in 1:48.1, 1:46.8, 1:47.1, 1:40.3, 1:38.0, 1:35.3. Average of 1:42.6. Felt lethargic. Didn't push too hard first 3. Running with Jim Tucker, Brian Wenn, Narelle Budd, Chris Toohey and others. Total 66 minutes.
Wed
9 Aug
16 4.30pm. Gilmore trail run in 75:30. Felt good. Strong run, about 1k further than usual in the same time. No problems.
Thu
10 Aug
11 4.00pm. Track session on the Conder fire trail. 4 x 300m in approx 1 minute each. Tired due to late nights watching World Athletics Championships. Felt better in the last 10 mins of the warm-down.
Fri
11 Aug
9 4.00pm. Out/back to Banks on the trail easy in 42:25.
Sat
12 Aug
nil Rest day. Travel to Sydney.
Sun
13 Aug
17 10.00am. Race: City to Surf 14k - 697th in 55:48 (3:59/km). Started easily but didn't feel comfortable during the race. Good last 4k, running hard to beat 56. Felt hot - about 19C with a slight headwind from the turn. Splits: 3k 11:18, 5k 19:32, 10k 41:06. Last 4k in 14:42.
Week 32 67k - Happy to break 56 in the City to Surf. Weight 73.0kg. 309km last 4 weeks.


DateKms Comments
Mon
14 Aug
nil Rest day. Work.
Tue
15 Aug
16 4.30pm. Track, Calwell. With David and Jim Tucker. 6 x 400m at '5k race pace' with 400m jog recoveries in 2 minutes. 84.0, 85.1, 84.9, 82.1, 85.9, 83.6. Average 84.3. Legs still a little sore from the City to Surf.
Wed
16 Aug
18 4.30pm. Gilmore trail run to Macarthur and back with David in 87 minutes. Steady run, felt OK. No problems.
Thu
17 Aug
6 4.00pm. Race: Phillip College Mile - 3rd Open Men in 5:29. Splits of 2:45/2:44. Hard course and windy. Ran with Jim White to the turn. Kelly R ran 5:37 ahead of the Donohue sisters. 3k warm-down.
Fri
18 Aug
15 Easy paced long run in 68:59. Felt OK.
Sat
19 Aug
8 5.00pm. Easy run after the coaching course in 40:18. A little tired.
Sun
20 Aug
17 4.30pm. Gilmore trail run with David, steady paced in 82:40. Felt OK.
Week 33 80k - Good result at the Phillip Mile. Weight 73.0kg.
Mon
21 Aug
12 4.00pm. Banks trail then over to and return via Drakeford Drive in 56:12. Felt OK. Good legs and feet - the right arch strain has improved.
Tue
22 Aug
9 4.30pm. Track, Calwell. 2 x 400m and 3 x 800m with 400m jog recoveries. 84.2, 83.9, 3:01.7, 3:00.8, 3:00.1. Approx '10k' pace but ran hard to achieve these times. Windy. Training shoes.
Wed
23 Aug
16 4.30pm. Gilmore trail O/B variation, though tunnel to railway trail and back in 75:42. Steady strong running, in control. Legs felt good.
Thu
24 Aug
11 4.30pm. Track, Calwell. 5 x 300m steady with 120m slow walk recoveries. 59.7, 56.3, 54.7, 54.7, 54.3. Felt good. Warm and still. Wore the light Asics shoes. Running with Mike Sainsbury's group.
Fri
25 Aug
7 Very easy run for 35 minutes, heart rate between 120 and 125.
Sat
26 Aug
11 1.00pm. Race: CCC - Carillon Relays 4 x 3k - 45th fastest time in 11:11 (3:43/km) running the last leg for SCT Vets team. Tough conditions with a westerly wind. Only 4 secs outside the PB. Pat Carroll fastest in 8:42. Ahead of Fiona but well behind David (10:37!).
Sun
27 Aug
11

20
9.00am. Vets' Handicap Mt Ainslie 9.4k in 41:26 (4:26/km). Too fast early and walked on the hill.

3.00pm. Gilmore - Macarthur trail run with David in 98:30. Steady, felt OK but tired last 20 minutes.
Week 34 97k - Good week and Carillon XC race. Weight 73.0kg.
Mon
28 Aug
7 4.30pm. Very easy around Mt Tuggers at 5:12/km. Right hamsting tight and body tired.
Tue
29 Aug
12 Track, Calwell. With Steve Appleby and Brian McGlynn. 7 x 400m with various recoveries from diagonal jog in 40 secs to 5 minutes walk. 85.3, 85.8, 80.9, 84.2, 76.2, 73.7, 77.7. Average 80.5. Felt good. Cool and windy.
Wed
30 Aug
16 5.00pm. Gilmore trail out/back with David returning via streets and Calwell oval in 74:33. Easy paced. Felt OK.
Thu
31 Aug
12 Track, Calwell. With Jim Tucker, 6 x 300m with 1:50 walk recoveries. 61.0, 60.6, 58.8, 59.4, 59.2, 59.6. Steady, feeling a little tired. Legs OK.
Fri
1 Sep
9 Easy Mt Tuggers lap in 45:20.
Sat
2 Sep
12 1.00pm. Race: CCC - Hall 4k XC - 10th in 15:58 (3:59/km). Good time for a tough course. Finished 30s behind David. Good race with Ian C.
Sun
3 Sep
21 3.00pm. Gilmore trail run to Macarthur and back with David in 1:45:06. Steady pace, quite tired. Left foot arch sore.
Week 35 89k - OK week and Calwell sessions. Weight 73.0kg.
Mon
4 Sep
9 4.00pm. Easy around east Theodore hill on soft surfaces in 45 minutes. Left arch still a little sore, but OK.
Tue
5 Sep
13 Track, Calwell. It snowed at the track! 25 min warm-up to the track. 7 x 400m with 200m jog recoveries in 65 secs. 97.1, 97.0, 91.2, 91.8, 91.2, 89.2, 88.9. Steady paced. Very tired.
Wed
6 Sep
16 4.30pm. Gilmore trail O/B incl railway trail towards Hume in 74:45. Steady run, felt OK.
Thu
7 Sep
12 4.30pm. Track, Calwell. With Jim Tucker. 4 x 300m fast with 1 min recoveries. 57.2, 53.6, 56.6, 58.1. Went quite lactic in these. 62 minutes total including the warm-down.
Fri
8 Sep
nil Rest day.
Sat
9 Sep
12 1.00pm. Race: CCC - Powerhouse 10k - 36th in 39:05 (3:55/km). Windy! Headwind last 5k. Good race with Debbie Hoare (39:03) and 48s ahead of David. 5k splits: 19:03, 20:02. First km in 3:38, last km in 3:43. Gerard Ryan won in 32:17.
Sun
10 Sep
7

17
9.00am. Race: Vets' 3.3k Cross Country - 3rd in an A/G course record of 12:49. Good race with Elaine Cooper for 2k then died - sore legs from yesterday.
4.00pm. Gilmore trail run with David very easy in 80 minutes. Felt OK.
Week 36 86k - Good 10k and XC races. Weight 74.0kg. 352km last 4 weeks.


DateKms Comments
Mon
11 Sep
7 4.00pm. Very slow easy Johnson Drive run. Tired!
Tue
12 Sep
12 12.00pm. Hospital Hill reps with Brian Wenn, Jim Tucker and Col Bridge. 6 x '300m' in 64.7, 62.6, 59.8, 57.7, 54.7, 54.6. Started easy, building up. Felt good. 1 hour total running. Great day.
Wed
13 Sep
15 4.30pm. Gilmore trail run O/B very easy. Felt OK. No injury niggles. Good recovery run.
Thu
14 Sep
10 Track, Calwell with Jim Tucker and Brian McGlynn. 4k warm-up. 6 x 200m with 200m walk recoveries in 3 minutes. 37.0, 34.9, 34.7, 33.8, 32.8, 34.3. Average 34.6. Left arch a little sore. 4k warm-down.
Fri
15 Sep
12 Run to Lanyon Homestead gates and back with Brian McGlynn in 56 minutes. Felt good.
Sat
16 Sep
nil Rest day. A little yard work then Apollo 13 at the movies with Joy and Mal.
Sun
17 Sep
18

9
10.00am. Race: Canberra Times 10k Fun Run in 38:16 (3:49/km). Good conditions, mild headwind. A little too fast to 3k for my fitness (10:45), chasing Susan Hobson. David passed me at 4.5k and ran 36:35. Fiona ran 36:49! 2k warm-up, 6k warm-down. Km splits: 3:33, 3:33, 3:39, 3:59, 4:04, 4:01, 3:47, 4:01, 3:56, 3:40.
4.30pm. Easy local run, feeling tired.
Week 37 83k - CT 10k not as quick as it could have been. Weight 74.0kg.
Mon
18 Sep
nil Rest day. Late at work. Raining.
Tue
19 Sep
17 Long around local hills on soft surfaces. Quite strong at times. 78:45. Felt OK.
Wed
20 Sep
16 Gilmore trail O/B with David in 76:06. Ran well with good form, relaxed and strong.
Thu
21 Sep
10 Track, Calwell. With Jim Tucker, windy and a soft track. 3 x 800m with 5 minute rests. 2:56.5, 2:50.9, 2:45.8. Felt good.
Fri
22 Sep
10 Around Mt Tuggers on trails, pushing a bit in 46:09. Felt strong.
Sat
23 Sep
17 2.00pm. Strong, base of Rob Roy then the railway run in 78:46 (4:37/km). Heart rate between 145 and 150 mostly. A little tired towards the finish.
Sun
24 Sep
11

15
9.00am. Race: Vets' Forest Drive 8k Handicap in 35:03 (4:23/km). Steady/strong with an average heart rate of 157. Range between 151 and 166 max.

4.30pm. Easy run with David in 70:20. Tired!
Week 38 96k - OK week and Calwell session. Weight 74.0kg.
Mon
25 Sep
nil Rest day. Very late at work.
Tue
26 Sep
16 5.00pm. Steady run to Calwell Track, 20 mins chat with Mike then run to Gordon's hill, home via Mt Tuggeranong in 75:06. Tired but felt OK in the end.
Wed
27 Sep
17 5.00pm. Gilmore trail run O/B with David steady in 80 minutes. Felt good, no problems.
Thu
28 Sep
12 Track, Calwell. With Brian McGlynn, 6 x 300m with 2 minute recovery walks. 58.7, 57.4, 55.8, 53.7, 54.0, 55.5, 52.2. Average 56.3. Felt good, no problems. Windy! 4k warm-up, 5k warm-down.
Fri
29 Sep
12 Track, Calwell with David Gates. 3 x 1200m with 7 minute jog/walk recoveries. 4:07, 4:15, 4:15 (3:30/km pace). Good.
Sat
30 Sep
20 8.30am. Long run with Brian McGlynn, railway trail to Hume and back plus extra in 93:34 (4:41/km). Felt OK, no problems.
Sun
1 Oct
18 5.00pm. Long run with David Gates in 89:40. Legs quite tired during the run but energy OK. After watching Larry Perkins drive from last to 1st in the Bathurst 1000.
Week 39 95k - Good week, mileage and track. Weight 75.0kg.
Mon
2 Oct
10 9.00am. Race: Sri Chinmoy 10k steady pace in 44:52. Legs quite tired, walked Hospital Hill. 22:00/22:52.
Tue
3 Oct
nil Rest day. Very late finish at work.
Wed
4 Oct
17 5.00pm. Gilmore trail run via David's in 75:36 (4:27/km). Fast run out to the turn. Felt good.
Thu
5 Oct
12 5.00pm. Around east Mt Tuggers hill, cross country in 57:12. Hilly. Quite tired but OK.
Fri
6 Oct
16 5.00pm. Strong trail run to Tuggers Railway Station then following the rail line north and back in 71:02 (4:26/km). Felt good, some running around 4 minute k pace.
Sat
7 Oct
6 5.00pm. Very easy local run on fire trails in 31:15. Quite tired.
Sun
8 Oct
7

19
9.00am. Race: 'Do It!' Duathlon. 2k/8k/2k. 11th place in 32:04. Splits: 7:34/16:13/8:18. Good runs but slow bike at 29.2 kph for 7.8k.

5.00pm. Long run with David by rail trail to Hume and back in 89:36. Very tired last 15 minutes.
Week 40 87k - OK week, fun duathlon. Weight 75.0kg. 361km last 4 weeks.


DateKms Comments
Mon
9 Oct
5 5.00pm. Very slow run on flatter ground. Late day at work. Tired. Legs sore.
Tue
10 Oct
11 Track, Calwell. With Brian McGlynn. 2 x 1000m, 2 x 600m, 2 x 400m with 5 minute jog/walk recoveries. 3:28, 3:32, 2:05, 1:57, 75.4, 73.7. Felt good, running with good form.
Wed
11 Oct
16.5 5.00pm. Solo rail trail and Gilmore plus a lap at Calwell in 73:56 (4:29/km). Running strongly but legs a little sore.
Thu
12 Oct
10 5.00pm. Track, Calwell. 6 x 400m with 400m jog recoveries in 3 minutes. 79.2, 77.6, 78.6, 77.8, 76.8, 76.6. Average 77.8. Quite tired, so a good session.
Fri
13 Oct
9 Easy run to Banks and back in 44:30. Legs tired but OK.
Sat
14 Oct
28 7.30am. Cotter '18 mile'! Easily at first then strong to Padovan's crossing in 72 minutes. Quite slow and easy from there to the finish in 2:29:40 (5:21/km). Good to be back running the Cotter.
Sun
15 Oct
14 3.00pm. Steady railway trail run in 68:30 (4:53/km). Legs felt OK. Good energy. Easy last 15 minutes, feeling a little tired.
Week 41 93k - Good sessions and long run. Weight 75.0kg.
Mon
16 Oct
8 5.00pm. Very easy run with Jim Tucker around Banks in 43 minutes. Legs OK. Close to 76 kg on the scales, which is quite a bit over ideal race weight.
Tue
17 Oct
12 Track, Calwell. 3 x 1000m with 1 lap jog/walk recoveries in 6 minutes. 3:20, 3:25, 3:22. Good session, not feeling brilliant. Hopeful of 10:20 on Thursday night.
Wed
18 Oct
9 4.00pm. Easy trail to Banks paddock and back. OK but legs a little sore. Short game of touch footy afterwards at Calwell.
Thu
19 Oct
9 8.00pm. Race: Vets' Track - 3000m in 10:32.0. Good race with Debbie Hoare, Peter Ward and Brian McGlynn. Lost concentration in the second half. Only an 85 sec last lap. Splits: 3:23, 3:32, 3:37.
Fri
20 Oct
nil Rest day. Late finish at work. Tight hamstrings.
Sat
21 Oct
28 7.30am. Cotter '18 mile' in 2:18:30 (4:57/km). Easy early then strong middle stages to Padovan's in 69:50. Finished steady from Vanities. Legs OK.
Sun
22 Oct
16 5.00pm. After a day of rain - with David O/B railway trail to end of main track in 74:30 (4:40/km). Quite strong running but right hamstring tight.
Week 42 82k - 3000m good but some work to do. Weight 76.0kg.
Mon
23 Oct
nil Rest day. Late finish at work.
Tue
24 Oct
12 5.00pm. Track, Calwell. With Brian McGlynn. 1 x 1000m, 2 x 600m, 1 x 400m, 2 x 200m with 5 minute jog/walk recoveries. 3:17, 1:55, 1:55, 74.2, 35.6, 36.6. Windy. Pushing hard. Good session, no leg niggles.
Wed
25 Oct
16 5.00pm. Railway trail run relaxed and steady with a few fast sections in 74:45. Felt good.
Thu
26 Oct
11 8.00pm. Race: Vets' Track - 5000m in 18:37.0. First lap too slow then stayed with the Al Williams group. Not aggressive enough. Km splits: 3:41, 3:43, 3:45 (11:09), 3:45, 3:42. Last lap in 77 seconds. David ran 17:40.
Fri
27 Oct
9 Easy to and around Banks paddock with David in 45 minutes.
Sat
28 Oct
28 7.30am. Cotter '18 mile' in 2:21:12 (5:02/km). With Steve Appleby. Quite tired in the early stages, 72 mins at Padovan's crossing. Steady running. OK.
Sun
29 Oct
16 3.00pm. Railway trail run with David in 77:34. Saw a brown snake! Hot. Quite tired. Easy running.
Week 43 92k - 5000m a bit on the slow side. Weight 76.0kg.
Mon
30 Oct
5 6.00pm. Track, Calwell. Easy laps on the grass track in 23:40. A little tired.
Tue
31 Oct
13 Track, Calwell. To and from the track with David. A little tired, so 4 x 300m and 4 x 200m steady effort. 55.3, 56.2, 55.6, 53.1 -- 34.6, 35.9, 35.2, 36.0. Running barefoot. Windy! Legs OK.
Wed
1 Nov
14 3.00pm. Very easy railway run in 67:24 (4:50/km). Holding back. Felt OK, no problems.
Thu
2 Nov
8 8.00pm. Race: Vets' Track - 3000m in 10:50 (3:37/km). Started much too fast at 10-flat pace for current fitness and tiredness levels. Splits: 3:21, 3:46, 3:43. Windy! 77 sec first lap, 83 sec last lap. David ran 10:23 and Al Williams 10:30.
Fri
3 Nov
12 Easy lap around Tuggers hill and Banks paddock in 57:15.
Sat
4 Nov
28 7.30am. Cotter '18 mile' mostly with Al Williams. Easy first 30 minutes, then strong to Padovan's crossing in 69:19. Steady out of Vanities crossing. Left big toe sore and right hip sore later that afternoon. 2:18:27 (4:57/km).
Sun
5 Nov
13 9.00am. Vets' pack run at Stromlo, easy with Debbie Colwell in 63:12. Right hip quite sore.
Week 44 93k - Good week except for the sore hip. Weight 74.0kg. 360km last 4 weeks.


DateKms Comments
Mon
6 Nov
nil Rest day. Giving the right hip niggle a rest.
Tue
7 Nov
11 6.00pm. Jog to Conder fire trail. Continuous out/backs at about 4:30/km pace while David ran 600m repeats. Hip steadily worse during the run.
Wed
8 Nov
nil Rest day. Icing and Anaprox anti-inflam tablets from the doctor.
Thu
9 Nov
nil Rest day. Right hip seems improved. Less pain.
Fri
10 Nov
5 6.00pm. Easy laps on the grass track at Calwell with David. Hip is still not quite 100%. Maybe by Sunday?
Sat
11 Nov
4 5.30pm. Race: Interclub 4k Fun Run - 20:33 (5:08/km) easy at the back of the field with Bruce.
Sun
12 Nov
17.5 7.30am. Race: Brindabella Classic Relay - 3rd leg for '30/40' team with Jim White, Al Williams and Theresa T. 16.5k in 64:45 (3:55/km). Ran hard to hold off Ian Boyd. Hip was OK after 20 minutes of running. Better 2nd half but hanging out for the finish. Tough. Warm-up of 1k.
Week 45 37k - Injury recovery week. OK Brindy. Weight 74.0kg.
Mon
13 Nov
nil Rest day. Legs (quads) very sore and weak from yesterday's downhill racing. Especially the left.
Tue
14 Nov
5 Track, Calwell. With David in cold rain. 27 minutes of jogging on the grass. Legs very sore (worse than yesterday). Can still feel the right hip niggle.
Wed
15 Nov
nil Rest day. Quads still sore just walking around.
Thu
16 Nov
3 Track, Calwell. Very easy jogging on the grass. Leg soreness improved but still tired. Right hip still a little niggly.
Fri
17 Nov
nil Rest day. Another day off for the legs and hip niggle.
Sat
18 Nov
5 5.30pm. Race: Interclub 4k Fun Run - 16:22 (4:05/km). Steady run with Laura Schmidt, running a PB. Legs still a little sore. Splits: 3:48, 4:06, 4:19, 4:09.
Sun
19 Nov
nil Travel to and from Bulli for Dad's 70th party.
Week 46 13k - Slow recovery from Brindy induced muscle soreness. Weight 74.0kg.
Mon
20 Nov
nil Rest day. High jump training indoors with Mike Sainsbury.
Tue
21 Nov
9 Track, Calwell. Cool with a little drizzle. 3k warm-up. 8 x 300m with 100m slow walk recoveries in 90 secs. 59.8, 55.6, 56.4, 55.8, 56.8, 55.9, 56.3, 57.9. Average 56.8 (4:44 1500m pace). 2k warm-down.
Wed
22 Nov
10 Around Mt Tuggers on bikepaths and road in 46:15. Ran strongly for the first 35 mins with a 4:23 k split on the bikepath. Left quad still a little sore in upper ITB area.
Thu
23 Nov
7 6.30pm. Race: Vets' Track. 3000m in 10:47. Good result considering niggles/days off the past 2 weeks. Splits: 3:31, 3:38, 3:38. Al Williams ran 10:19 and Deb Hoare 10:23. Also, High Jump in 1.45m and 3k of the B-grade 5000 in 12:18.
Fri
24 Nov
7 Track, Calwell. Ran to and from the track. 5 x 200m fast, full recoveries. 37.2, 34.3, 33.4, 33.7, 34.1.
Sat
25 Nov
5 7.00pm. Race: Interclub - 1500m in 4:58.9. Happy with that. 2:36 at 800m and 78 secs for the last lap. Finished 2 secs behind Brian Wenn. Warm and windy. Also, 1500m walk in 8:36 and HJ in 1.45m.
Sun
26 Nov
18.2 Vets' Handicap Lake Ginninderra 7.6k in 31:50 (4:11/km). Strong run, easing off the last 2k. 5.2k warm-up and 5.4k warm-down at 4:30s. Bike ride with David in the afternoon. Right hip/ ITB still a little tight.
Week 47 56k - OK 3000m and good 1500m races. Weight 74.0kg.
Mon
27 Nov
nil Indoor high jump training with Mike Sainsbury and kids, Natalie and Jasmine. Jumped 1.37m, an indoor PB!
Tue
28 Nov
11

7
Intervals on bikepath near LBG with Jim Tucker and Col Bridge. 800m in 2:54, 600m in 1:59, 400m in 79.5, 200m in 36.8. Long warm-down. Hip still niggly. Hot and windy.

5.30pm. Intervals, Conder fire trail with David. 3 x 600m with 5 min jog recoveries. 2:03, 2:00, 1:58.
Wed
29 Nov
13 Around Mt Tuggers plus fire trail, middle stages strongly. Right hip still niggly.
Thu
30 Nov
8 7.00pm. Race: Vets' Track. C-grade 1500m in 5:29.6 running steadily with Laura Schmidt. 3k warm-down. Also, 7-lap spiral handicap in 11:04, a solid effort.
Fri
1 Dec
nil Easy MTB ride with Jim Tucker.
Sat
2 Dec
17

2
7.30am. Geoff Moore's Corkwoods run in 79:06 (4:39/km). With David Gates, a bit slower than usual. Felt OK except the right hip still niggly.

6.00pm. Race: CCC - Parliament House Relays - 1.63k leg for Vets' team, 91st fastest in 5:43 (3:30/km). Gerard Ryan 4:26 and Debbie Hoare 5:21.
Sun
3 Dec
nil Rest day. Helping at the SCT 'Tuggie Triathlon' in the morning. Helping at Athletics Grand Prix at the AIS in the afternoon. Lisa Ondieki ran 9:30 and Susan Hobson 9:50 for the 3000m. Kenyan ran an 8:30 2 mile.
Week 48 58k - Hip niggle holding training back. Weight 74.0kg. 164km last 4 weeks.


DateKms Comments
Mon
4 Dec
nil Rest day. Indoor high jump training. New PB indoors of 1.38m.
Tue
5 Dec
4 Intervals, Conder fire trail. 4 x 400m with 3 minute walk recoveries. 73, 74, 73, 77. Average 74.3 secs. 4:57 for 1600m pace. Felt OK.
Wed
6 Dec
11 Around Mt Tuggers, partly on bikepath in 53 minutes. Ave HR between 145 and 155. Km split on the bikepath was 4:21 at a HR of around 150 (slight downhill).
Thu
7 Dec
8 8.00pm. Race: Vets' Track - 3000m, 15th in 10:44.0. Felt good during the first km with Al Williams and Bob Harlow but faded in the last km. Splits: 3:28, 3:33, 3:43. Great conditions. Col Neave ran 9:01 and Deb Hoare 10:16. 3k warm-up and 2k warm-down.
Fri
8 Dec
17 7.00pm. Long run, Bonython and Gordon on flatter ground in 78 minutes (4:36/km). Heart rate between 137 and 150 on the Polar. Hip improved but not 100% yet.
Sat
9 Dec
nil Rest day. Working.
Sun
10 Dec
17 5.00pm. After overtime at work all day. Gilmore trails run with David in 78:30. Tired legs but ran quite strongly. Hip not too bad this afternoon.
Week 49 57k - 3000m showed speed is OK, but aerobic fitness not OK. Weight 74.0kg.
Mon
11 Dec
nil Rest day. Work.
Tue
12 Dec
9 Track, Calwell. 8 x 500m with 300m jog/walk recoveries in 3 minutes. Averaged 1:43.2 with 2k splits of 6:52 and 6:54. Light breeze, cool, wearing training shoes.
Wed
13 Dec
16 Geoff Moore's Corkwoods run from Stromlo. Ran with Jim Tucker riding his mountain bike, measuring the course at 16.5k to the tap. We called it 17k. 73:46 (4:28/km for 16.5k). Used to run 68 minutes. Strong all the way, 37:50 at Corkwoods gate. Hip sore second half so will rest for 9 days or so...
Thu
14 Dec
nil Rest day.
Fri
15 Dec
nil Rest day. Bike to pool, 3 x 200m swim. Hip feels improved!
Sat
16 Dec
nil Rest day. Kathy's Xmas party and some shopping today.
Sun
17 Dec
nil Rest day. Mike's Calwell group BBQ and swimming at Point Hutt crossing. Mike, Jim Tucker, Alicia and Tracey, Kelly R, Nat, Jasmine, Kim S and others. Good day.
Week 50 25k - Hip still not 100%. Very annoying. Weight 74.0kg.
Mon
18 Dec
nil Rest day.
Tue
19 Dec
nil Rest day. Easy bike ride for 30 minutes.
Wed
20 Dec
nil Rest day.
Thu
21 Dec
nil Rest day.
Fri
22 Dec
nil Rest day.
Sat
23 Dec
nil Short jog for a few hundred metres.
Sun
24 Dec
6 Wagga - 30 minute slow jog with Anne on Willans Hill. Hip improved but could still feel it. Tender afterwards on cooling down. Another week's rest?
Week 51 6k - I think full rest is slowly working. Weight 74.0kg.
Mon
25 Dec
nil Rest day. Christmas day at Wagga.
Tue
26 Dec
nil Rest day.
Wed
27 Dec
nil Rest day.
Thu
28 Dec
nil Rest day. Swimming - 5 x 200m at Tuggeranong indoor pool.
Fri
29 Dec
nil Rest day.
Sat
30 Dec
nil Rest day. Swimming - 8 x 200m at Tuggeranong pool.
Sun
31 Dec
nil Rest day.
Week 52 0k - Another week off for the hip niggle. Weight 74.0kg. 88km last 4 weeks.


The End - 3,821 km (73.5k per week)