|
This page is my running diary from 1996, the year I turned 39. Training was less than ideal as I was working too much overtime and missed many days. There were 113 days when I didn't run. I ran 2,704 km - an average 52 km per week. My best results during 1996 were: 800m - 2:27.9, 1500m - 4:59.4, 3000m - 10:46.0, 5000m - 18:59.0, 2k Steeplechase - 8:00.5, 3k Steeplechase - 12:33.0, 3000m Walk - 16:59.8, 5k road - 19:13, 10k road - 39:33, Half Marathon - 85:12, 12k Cross Country - 50:38, City to Surf 14k - 58:18. |
| Date | Kms | Comments |
| Mon 1 Jan |
nil | Rest day. |
| Tue 2 Dec |
5 | 8.00pm. Race: Interclub - 4k fun run in 15:26 (3:51/km). Ran as hard as fitness would allow. Finished ahead of Col Neave and Peter Johnson. Hip no problem but the right hamstring felt tight high up. OK running start to the year. Will continue swimming and cycling. |
| Wed 3 Jan |
nil | Rest day. Swam 1200m at Tuggeranong incl 5 x 200m plus some 25m sprints. |
| Thu 4 Jan |
nil | Rest day. |
| Fri 5 Jan |
nil | Rest day. 20k bike ride with Jim Tucker and an 800m swim in the evening. |
| Sat 6 Jan |
7 | Easy run out and back to Conder in 34 minutes. Calves very sore. Hip sometimes noticeable. 4:10/km pace for a 400m stretch. |
| Sun 7 Jan |
nil | Baz's christening. |
| Week 01 | 12k - Slow start to the year. Weight 73.5kg. | |
| Mon 8 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 9 Jan |
5 | 8.00pm. Race: Interclub 4k fun run in 15:06 (3:46/km). Good result. Ran hard, racing Peter Johnson and Dave Hobson. Hip no problem. Splits: 3:31, 7:15, 11:15 at 3k. |
| Wed 10 Jan |
nil | Bike to and from Tuggeranong pool. Swam 1600m as 6 x 200m plus 25m sprints. |
| Thu 11 Jan |
9 | Track session. Warm-up to Conder flat fire trail. 5 x 400m, averaging 81.2 with approx 2 minute rests. Tight calves more of a problem than the hip. 5k easy warm-down. |
| Fri 12 Jan |
nil | Bike to and from pool. Swam 1400m in 200s plus some 50s. |
| Sat 13 Jan |
4 | 4.00pm. Race: Novice Triathlon - 300m swim, 12.4k bike, 3k run. OK swim, good bike racing Adair F and a fair run. Very hot. 24:14 for the bike on a tough course, average 30.7 kph. |
| Sun 14 Jan |
11 | 8.00pm. Very easy run with Dave Gates to the Ambulance station plus 4 laps of Calwell fields in 56 minutes. Hip no problem, hamstring a little tight. Very warm and humid. |
| Week 02 | 0k - Having a good break for the hamstring. Weight 74.0kg. | |
| Mon 15 Jan |
nil | Swim 1400m in the 25m Tuggeranong pool. Mainly as 50m before stopping. Breathing felt good. Hot day, 35C. |
| Tue 16 Jan |
4 | 8.00pm. Race: Interclub 4k fun run in 15:24 (3:51/km). Kept up with Claire Fraser to 1.5k. Felt flat and tired but the hip injury was no problem at all. Splits: 3:30, 7:24, 11:28. |
| Wed 17 Jan |
7 | Aquathlon race 1 - 300m swim, 3k run. 108th in 18:57. 6:49 and 12:08 for the run. Good swim, with Bob Harlow and Terry Levings out of the water. Fair run, losing about 30 secs to Bob. 2k warm-up, 2k warm-down. |
| Thu 18 Jan |
nil | Swim, 800m in the 50m pool. 50m repeats, strong effort. Felt OK but tiring towards the finish. |
| Fri 19 Jan |
11 | Thredbo Running Week. Steady run with Bruce to Dead Horse Gap and return in 49 minutes, some rain. Felt OK. |
| Sat 20 Jan |
4.5 5 |
1.00pm. Jog back from the Classic with Anthony Perry. 5.00pm. 5k easy jog around the village with Bruce and Rick Haeney. |
| Sun 21 Jan |
7 | 9.00am. Race: Jindabyne Pharmacy 6k Fun Run - 39th in 24:22 (4:04/km). Splits 12:00/12:22. Noticed the altitude. Caught by Bruce with 1.5k to run, ran together then kicked. A minute slower than last year. Deb Hoare ran 21:30! |
| Week 03 | 39k - Fun weekend at Thredbo. Weight 73.0kg. | |
| Mon 22 Jan |
nil | Swim - 1200m in 200s then 50s. Good. Fast bike to and from the pool. |
| Tue 23 Jan |
8 | 7.00pm. Race: Interclub 4k fun run with Jim White in 15:35 (3:54/km), training shoes. Also, 1500m Walk in 8:20.9 and 3000m in 11:30. Bad fade last 800m. Penny Grant ran 9:50 and Deb Hoare 10:09. |
| Wed 24 Jan |
10 | Aquathlon race 2 - 400m swim, 4k run.109th in 25:57 (10:04 and 15:53). OK swim and a good run, just failing to catch John son. 2k warm-up, 4k warm-down. |
| Thu 25 Jan |
nil | Swim 8pm at Tuggeranong, 1200m as 2 x 500m plus 200m breaststroke and backstroke. Felt OK. Nice and quiet at the pool. Sore left heel (from yesterday's barefoot 3000?). |
| Fri 26 Jan |
10 | Around Mt Tuggeranong on trails in 48:50. Slightly sore left heel and right hip towards the finish. No energy. |
| Sat 27 Jan |
6 | Steps run (up) in 26:29 (4:25/km). Ran strongly with no foot or hip niggles. Just out of breath and lacking leg strength. |
| Sun 28 Jan |
14 | PM. Gilmore run, strongly to Louisa Lawson and back in 62:30 (4:28/km). Felt good on this run. No problems. |
| Week 04 | 48k - Swimming OK but not run fit. Weight 73.0kg. 99km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 29 Jan |
nil | Swim 800m as 3 x 200m strongly and 25m repeats fast. Strong bike ride to and from the Tuggers pool. |
| Tue 30 Jan |
2 | 7.00pm. Race: Interclub - 2000m Steeplechase in 8:00.5. No warm-up. Stopped at the last hurdle. Feet and legs OK. |
| Wed 31 Jan |
10 | Aquathlon race 3 - 500m swim, 5k run. Tough swim (long) and run with a headwind coming back. Finished behind Michael Dupe and well behind Bob Harlow. 125th in 34:12 - 13:26 and 20:46. |
| Thu 1 Feb |
6 | 7.00pm. Race: Vets' Track. Just the 1500m Walk in 8:20 and a long warm-up on the Eucalypt Trail with Jim Tucker. |
| Fri 2 Feb |
nil | Rest day. |
| Sat 3 Feb |
6 | 4.00pm. Race: Novice Triathlon Series - 400m, 14k, 4k. Fair swim and bike and a good run. About 59 minutes. Caught and passed Adair F on the run. Bike showed 19k at 31.3 kph. |
| Sun 4 Feb |
14 | AM. Long run with David Gates to Lanyon and return in 68:45 (4:55/km). A little tired, but OK. |
| Week 05 | 38k - Swim letting me down in triathlon. Weight 73.0kg. | |
| Mon 5 Feb |
nil | Swim 500m mainly as 50m sprints. Bike to pool and the long way home for 20k total. Pool very crowded. |
| Tue 6 Feb |
14 | Gilmore trail run to Louisa Lawson and back. Strong after a slow start in 62:50 (4:29/km). Ave HR about 146. |
| Wed 7 Feb |
9 | Aquathlon 300m swim, 3k run. 121st. Best placing in the series. Good swim and run although tough last km. 12:03 for the 3k. 1k warm-up and 5k warm-down. Being in the last few out of the water isn't a lot of fun. Don't think I can improve my swim enough to be competitive. |
| Thu 8 Feb |
7 | 7.00pm. Race: Vets' Track - 1500m steady in 5:30.0. Also, 3000m Walk PB of 16:59.8 and the 3000m Steeplechase steady in 12:33.0 to beat Jim White. Felt OK. Ordered new Cannondale bike. |
| Fri 9 Feb |
nil | Rest day. Mowing. Cold! Tired. |
| Sat 10 Feb |
3 | 2.00pm. Race: Interclub 1500m - 17th 'B'Grade in 5:06.0. Weak 3rd lap after passing 800m in 2:38. OK but not desperate enough. |
| Sun 11 Feb |
17 | Morning run with David to Lanyon and back at 4:45/km. Quite a steady pace. Felt good. Late afternoon 1 hour mountain bike ride. |
| Week 06 | 50k - No endurance in the 1500m race. Weight 73.0kg. | |
| Mon 12 Feb |
nil | Rest day. Long day at work. |
| Tue 13 Feb |
18 | Run to Lanyon Homestead and back plus loops. Quite strong at the start then eased off. 83:30 (4:38/km). Tired last 10 minutes and the right hip was tight last 10 minutes too. Ave HR about 143. |
| Wed 14 Feb |
9 | Aquathlon race 5 - 400m swim, 4k run. 125th in 27:44 (12:06 and 15:38). Swim leg was very long and tough. Cold water! Quite strong run, feeling fast. 3k warm-up and 2k warm-down. |
| Thu 15 Feb |
7 | 7.00pm. Race: Vets' Track - 3000m in 11:01 (3:40/km), first k in 3:36. Legs and hip OK. Also ran the spiral 3k as a warm-up at 4:18/km, which was too fast. In Sydney at SAF, Bruce ran the 3000 in 10:55. |
| Fri 16 Feb |
nil | Rest day. Picked up new Cannondale road bike! |
| Sat 17 Feb |
7 | 5.00pm. Race: Sri Chinmoy Mini Tri (500m swim, 21k bike, 5k run) - 237th in 1:12:43, 22nd M35. Splits: 13:29, 39:02, 20:12. Swim was long, about 650m. Bike split a PB by 3 seconds over '94 when fitter and running 19:01 for the 5k. Ave speed 33.6 kph. |
| Sun 18 Feb |
6 | 4.30pm. Track, Calwell. 4 x 400m average 78.4. Hot! |
| Week 07 | 47k - Enjoyed the triathlon. Weight 73.0kg. | |
| Mon 19 Feb |
10 | Easy around Mt Tuggeranong trails at 4:48/km. New Asics 125 shoes were great! No hip problem at all. |
| Tue 20 Feb |
15 | 6.00pm. Race: CCC - Summer Series Jogalong 6k - 49th in 24:23 (4:03/km). Ran hard, racing Dale Chatwin, finished just ahead. Also ahead of Brian Wenn and Jimmy. 6k warm-up in 29:00. |
| Wed 21 Feb |
7 | Aquathlon race 6 - 500m swim, 5k run. 32:03, with splits of 11:57 and 20:06. Good swim, staying on feet of faster swimmers until half way. Ran hard, passing Bob Harlow in the last 400m. |
| Thu 22 Feb |
8 | 7.00pm. Race: Vets' Track - 3000m easy in 11:14. Splits: 3:45, 3:42, 3:47. Legs and body very tired. Dave Gates ran a very good 9:59. |
| Fri 23 Feb |
10 | Steady run around Mt Tuggeranong in 47:45. Hip OK but left foot sore. |
| Sat 24 Feb |
nil | Rest day. Working on bike and helping out at Interclub. Tired. |
| Sun 25 Feb |
15 | Vets' Handicap, Coppins Crossing. 134th in 32:14 (4:36/km). Missed my start group. Rode mountain bike to and from which was about 50k total. 8k warm-down in 37:40. Very tired afterwards. |
| Week 08 | 65k - Training not quite there. Weight 72.5kg. 200km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 26 Feb |
12.7 | Steady around Mt Tuggeranong and Banks in 61 minutes. Tired, but injuries OK. |
| Tue 27 Feb |
10 | 6.00pm. Race: CCC - Summer Series Ginninderra 7.1k - 49th in 28:41 (4:02/km). Good run. Started slow and worked into it. Finished behind Jim (28:23) and Charlie. Fiona first female in 26:36. 3k warm-down. |
| Wed 28 Feb |
11 | Steady run around Mt Tuggeranong and Banks in 53:40. Quite tired. |
| Thu 29 Feb |
4 | Track, Calwell. 700m in 2:18, 500m in 1:40, 2 x 300m in 57 and 58. Steady/easy running with Erin. 1 hour easy mountain bike ride. |
| Fri 1 Mar |
10 | 8.00pm. Race: ACT T & F Championships 5000m - 18:59.0 (3:47.8/km). Splits: 3:41, 3:46, 3:53 (11:20), 3:56, 3:43 with an 81 sec last lap. Kevin Bonnett ran 17:07 and Isabella Woo 17:30. |
| Sat 2 Mar |
nil | Helping out at the Championships. |
| Sun 3 Mar |
15 | With David Gates to Lanyon and back at 4:48/km. Holding back the pace. Felt good. Right hip just a little tight. In the afternoon, 1 hour solid on the bike, covering 27 km. Spencer Smith's Olympic Distance splits: 18:57, 58:59, 32:34. |
| Week 09 | 62k - A better week but need more. Weight 73.0kg. | |
| Mon 4 Mar |
nil | Rest day. Late finish at work. Rain. |
| Tue 5 Mar |
15 | 6.00pm. Race: CCC - Summer Series Perry 8k - 52nd in 35:11 (4:24/km). Easy run with Kelly Roberts. Felt good, relaxed. 3k warm-up and a 4k warm-down. |
| Wed 6 Mar |
9 | Around Mt Tuggeranong on trails at 5:00/km. Straight after a 1 hour hard bike ride to Gordon and back averaging 28 kph. Tired legs, no energy. |
| Thu 7 Mar |
8.7 | 7.00pm. Race: Vets' Track - 800m 'B' Grade race, 1st in 2:31.3. In pouring rain. Steady first lap in 76 seconds. Chased down Bob Harlow in the 2nd lap. Felt OK. Also, 8-lap spiral handicap in 12:47 (3:45/km pace). |
| Fri 8 Mar |
13.6 | Large lap of Mt Tuggeranong including Johnson Drive in 61:24, including a 4:30 km split on the bike path. |
| Sat 9 Mar |
nil | Hard bike ride, 26.6k in 52:50. Ave speed of 30.2 kph. |
| Sun 10 Mar |
22 | 7.30am. Race: Weston Creek Half Marathon in 94:18 (4:28/km). Steady effort, backed off effort in the second half. 5k splits: 20:54, 21:52, 23:14, 23:12. |
| Week 10 | 68k - Another OK training week. Weight 72.5kg. | |
| Mon 11 Mar |
9 | Easy paced run in 42:20 (4:42/km). Average heart rate about 136. Felt OK. |
| Tue 12 Mar |
14 | 6.00pm. Race: CCC - Summer Series Weston Park 9k - 72nd in 42:39 (4:44/km). Ran with Kelly, 4:24 pace to the turn then slowed down. Heart rate went from 155s down to 140 coming back. Earlier at lunch time, Tharwa loop bike 40.0 km at 27.2 kph, riding 'easy', not flat out. |
| Wed 13 Mar |
11 | 6.00pm. Steady around Banks, slow at first, 4:45/km average. Earlier at 3.00pm, 1400m swim in the Civic Pool as 600m + 800m in 32:12 total. Steady, felt good. |
| Thu 14 Mar |
6 | Track, Calwell. Easy run to and from the track and 3 x 100m as handicap races with Erin, Kelly, Natalie and others. Quite tired. Afterwards at Vets' Track, high jump in 1.50m. Dave Gates ran the 10,000m in 36:05! |
| Fri 15 Mar |
12 | Steady run around Banks in 58:42. In the morning, 78.5k bike ride including Black Mountain, average speed 22 kph. |
| Sat 16 Mar |
nil | Rest day. Jim and Liz's housewarming party. |
| Sun 17 Mar |
17 | 7.00am. Slow run with David to Lanyon homestead and back at 4:50/km. Quite tired and stiff. Upset stomach. In the afternoon, 24.4k bike ride at 30 kph. Caught by Johnnie Muir at Bonython and rode with him for a while. |
| Week 11 | 69k - Good week. No problems. Weight 72.0kg. | |
| Mon 18 Mar |
13.2 | Big lap of Mt Tuggers on the bikepath in 62:47 (4:46/km). |
| Tue 19 Mar |
11 | 9.00am. Vets' Tuesday Group - easy steady run up and around Mt Stromlo in 52:50, mostly with Deb Cowell. |
| Wed 20 Mar |
6 | BBQ Stakes Handicap at Woden in 26:30 (4:25/km). Ran with Jim White, steady good pace. Slight pain upper outside of right thigh. Later, 22k fast bike around Gordon at 30.4 kph. |
| Thu 21 Mar |
10 | 7.00pm. Race: Vets' Track, 3000m in 10:46.0 (3:35.3/km). Good race with Steve Crane. Km splits: 3:32, 3:40 (7:12), 3:34. Also ran the 1500m C-grade steady in 6:06. No injury niggles. |
| Fri 22 Mar |
11 | 7.00pm. Easy run around Mt Tuggers in 53 minutes. Earlier, 1500m swim as 3 x 500m - freestyle and pull bouy and hand paddles. |
| Sat 23 Mar |
16 | Early Gilmore run with David Gates, easy in 75:30. Felt OK. At 4.00pm, Vets' Cycling Club Uriarra 37k - 31 kph early then slowed to 23. |
| Sun 24 Mar |
10 | Steady run around Mt Tuggers, strong towards the end in 47:30. Legs good, no injury niggles. In the morning, 18k mountain bike ride up Mt Rob Roy and back for 90 minutes. |
| Week 12 | 77k - Good week and 3000m race. Weight 73.0kg. 276km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 25 Mar |
11 | 6.00pm. Around Mt Tuggers, partly on the bikepath in 49:45. Early morning 35k bike to and from Woden steady effort at an average speed of 27.3 kph. 3pm swim in Civic pool as 4 x 500m in 11:11, 12:02, 11:19, 11:31. Big day. |
| Tue 26 Mar |
17 7 |
9.00am. Vets' pack run, Stromlo in 79:48 (4:42/km). Easy early then strong running with Bernie Millett. 6.00pm. Race: CCC - Summer Series Black Mountain 5k - 45th in 19:31 (3:54/km). Steady at the start with Susan Hobson then quicker. Not flat out. Lap splits: 6:37, 6:30, 6:23. Finished ahead of Charlie and Jim. |
| Wed 27 Mar |
12 | 12.20pm. Race: BBQ Stakes Handicap at Woden, 6k in 24:53 (4:09/km). Caught up to and ran with Jenny Eccles. Strong run, felt good. 3k warm-up and warm-down. Late easy bike ride, 35km at 25 kph around Lake Tuggers bike paths. |
| Thu 28 Mar |
10 | Track, Calwell. With Mike's group. Quite tired beforehand. 5k warm-up and a 5k run on the fire trail. Short fun game of touch footie afterwards. |
| Fri 29 Mar |
nil | Easy 10k bike at Lake Ginninderra. Jim, Liz, Mal, Joy and Baz. |
| Sat 30 Mar |
11 | 9.00am. Easy run around Mt Tuggeranong. Afternoon - Vets' Track, 2000m Steeplechase - fell at the first barrier on the 2nd lap, hitting the left knee hard. |
| Sun 31 Mar |
nil | Helping at the Women and Girls' Fun Run in the morning. Couldn't ride the bike - very swollen left knee. Swim 2000m at Tuggeranong 25m pool as 4 x 500m in 11:56, 12:00, 12:10, 11:56. |
| Week 13 | 68k - OK Summer Series and BBQ Stakes. Weight 73.0kg. | |
| Mon 1 Apr |
nil | Rest day. Knee slightly improved. Swim 1000m Tuggers pool as 3 x 300m + 100m breaststroke. 6:24, 6:25, 6:31. Slow. |
| Tue 2 Apr |
2 | Track, Calwell. 5 laps easy with Bob Barb. Knee was OK. Earlier at 8.00am, 45k on the mountain bike including the summit of Mt Taylor and Farrer Ridge. |
| Wed 3 Apr |
11 | 12.20pm. Race: BBQ Stakes Handicap Woden 6k (reverse) in 24:57 (4:09/km). Solo hard run. 2.5k warm-up and warm-down. Knee was fine. Also, morning 30k bike ride. |
| Thu 4 Apr |
4 | Track, Calwell. 2 x 300m, 1 x 500m, 1 x 300m after 10 x 50m short hills. Ran with Erin S - 57.9, 57.1, 1:36.7, 56.1. Tough session. |
| Fri 5 Apr |
16 | Steady run to Lanyon Homestead and back in 74:45 (4:40/km). Good run. Heart rate was sitting on around 140. Resting was 57 beforehand. Earlier, 24k mountain bike ride. |
| Sat 6 Apr |
10 | 2.00pm. Race: CCC - Deek's Drive 3k - 17th in 11:39 (3:53/km). Good race with Erin (11:44). Dave G ran 11:14. 3k warm-up and a 4k warm-down. Mountain bike ride later for 24k. |
| Sun 7 Apr |
15 | Vets' pack run at Stromlo in 71:06. Quite strong running the first 40 minutes with Glenn Coward, Col Bridge and Andrew Shaw then steady. Felt good. |
| Week 14 | 58k - Knee good, OK week and races. Weight 73.0kg. | |
| Mon 8 Apr |
17 | 7.00am. Long steady run with David in 80:24 (4:44/km). A little tired towards the finish. Easy 10k mountain bike in the afternoon. |
| Tue 9 Apr |
nil | Rest day. Long day at work. |
| Wed 10 Apr |
14.5 | Johnson Drive, bike path in 65:06 (4:29/km). Felt OK. No injury niggles. |
| Thu 11 Apr |
4 | Track, Calwell. 10 x 50m short hills and 5 x 70m flat sprints plus warm-up. Cold and wet. |
| Fri 12 Apr |
16.5 | Steady run around Banks in 75:20 (4:34/km). Windy! No injury niggles. |
| Sat 13 Apr |
nil | Helping with Canberra Marathon set-up. Watched the Marathon Eve 10k race - Andrew Gardner ran 38:40. |
| Sun 14 Apr |
9 7 |
8.00am. Jogging around watching the marathon with David. Legs felt good. 5.00pm. Track, Calwell. Long warm-up. Relay training with 30m sprints. 3 x 400m in 84s with David. |
| Week 15 | 68k - Steady week with some good long runs. Weight 73.0kg. | |
| Mon 15 Apr |
14 | 5.00pm. Big loop including Johnson Drive in 63:09. Quite strong running at times. No injury niggles. |
| Tue 16 Apr |
9 | Track, Calwell. Running with Jim Tucker and David Gates. 2 x 500m in 1:41 and 1:38, 2 x 300m in 57.5 and 55.5, 1 x 1100m with Erin in 4:20, 2 x 500m in 1:50 and 1:50. Good session. |
| Wed 17 Apr |
13 | Around Mt Tuggeranong on flatter parts of the trails in 61:40 with David. Felt OK. |
| Thu 18 Apr |
10 | Track, Calwell. 7k warm-up hill trails with Jim Tucker and Michael. 3 x 300m in 59.9, 62.7, 57.6 with 100m slow walk recoveries. 2 x 500m fast with Erin in 95.6 and 96.0. Felt OK. |
| Fri 19 Apr |
10 | Steady bikepath run with backpack at 4:45/km to pick up the CT110. |
| Sat 20 Apr |
nil | Road race with the ACT Veterans' Cycling Club - 37k graded scratch race in 'D' grade. Riding with Kathy Southgate and Chris Toohey. Finished about 20 secs behind the bunch up to the finish, last hill. Average speed 34 kph. |
| Sun 21 Apr |
22 | 8.00am. Long run with David around Bonython Hill with extra at the finish. 1:46:12 (4:50/km). Felt good. No injury niggles. |
| Week 16 | 78k - Good training week. Weight 73.0kg. 272km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 22 Apr |
11 | Track, Calwell. Run to the track then a trail run warm-up with the group up to the electricity sub-station and back. 2 x 300m in 64 and 58 with a 100m slow walk recovery. 3 x 50m sprints. Felt good. Great day. |
| Tue 23 Apr |
15 | Local bike paths in 64:40 (4:20/km). Very strong run incl a 4:02 km split on the bikepath. Caught and ran with John Henderson for a while. |
| Wed 24 Apr |
7 | Track, Calwell. Running with Tracey and Kelly. 10 x 50m hills. 700m in 2:30, 500m in 1:32.3! 300m in 57.1, 500m in 1:47.1, 700m in 2:46.6. Felt good, no problems. Getting used to the faster running. |
| Thu 25 Apr |
6 | 2.00pm. Race: CCC - Anzac Relays. New 3.6k course at Campbell Park. 4th leg in Mike Sainsbury's team. 57th fastest male time in 13:46 (3:49/km). David ran 13:12. Afternoon 10k mountain bike ride. |
| Fri 26 Apr |
15 | Steady run around Mt Tuggeranong with a 4:19 km split on the bikepath. 66:40 (4:27/km). |
| Sat 27 Apr |
19 | 1.15pm. Race: CCC - Diddams Close 5k - 10th in 19:13 (3:50/km). With Erin Lenon (18:59) until 3.5k. Just behind Hugh Ford. Also, 8k race, 30th in 34:34 (4:19/km) running with Jim and Nigel. No problems. Dave Gates ran 4th in 28:50 (has been running 120 km per week). |
| Sun 28 Apr |
16 | Vets run at Stromlo, 8.5k steady in 36:18 (4:16/km) with a 3k warm-up and 4.5k warm-down. A little tired. |
| Week 17 | 89k - Good week, improving fitness. Weight 73.0kg. | |
| Mon 29 Apr |
13 | Steady run around Banks in 62 minutes. Not much energy. Good form on the flats and downhills. |
| Tue 30 Apr |
6 | Track, Calwell. Easy session including 300s, short hill repeats and relays. |
| Wed 1 May |
21 | 4.30pm. With Dave Gates from east of Kings Avenue, West and Central Basins of LBG in 96:30 (4:36/km). Ran the middle 7k hard at 4:12/km pace although feeling tired. Good session. |
| Thu 2 May |
6 | Track, Calwell. Running with Jim Tucker and Jim White. 3 x 300m plus 3 x 200m - 60, 58, 57 + 35, 36, 36. Also 10 x 60m hill repeats. Good session. |
| Fri 3 May |
12 | 4.00pm. Steady run around Banks in 56 minutes. Back of left knee (tendon) which had been niggly was OK in later. |
| Sat 4 May |
11 | 7.00am. Steady run around Mt Tuggeranong in 53:45. Family party in the afternoon. |
| Sun 5 May |
26 | 7.00am. Long run with Davig - Lanyon, Gordon Ridge, back of Bonython in 2:09:36 (4:59/km). Behind left knee was niggly. |
| Week 18 | 95k - Good week except for the knee niggle. Weight 73.0kg. | |
| Mon 6 May |
nil | Rest day. Long work day. Giving the knee a rest. |
| Tue 7 May |
13 | Track, Calwell. Group run from track via trails to the top of Mt Tuggeranong and back. Left knee was quite sore after 30 minutes of running. Will have a few days off. |
| Wed 8 May |
nil | Rest day. Left knee. |
| Thu 9 May |
nil | Rest day. Left knee. |
| Fri 10 May |
nil | 20k easy mountain bike ride. |
| Sat 11 May |
13 | 2.00pm. Race: CCC - Dunrossil Drive 4.2k - 62nd in 'A' grade in 15:52 (3:46/km). Splits - 7:41/8:09. Felt OK. David ran 14:31. 3k warm-up and 6k warm-down. |
| Sun 12 May |
7 11 |
AM. Race: - Duathlon 'Grand Prix' style race - 2k/7k/2k/7k/2k. Finished 3rd M35 in 53:14. Splits: 7:44/13:55/8:28/14:45/8:23. Average speed on the bike 31.4 kph. Good race with Deb Hoare and Nicki S. PM. Easy steady run with Mike, Kelly and Tracey. Felt OK. |
| Week 19 | 44k - Knee niggle but it came good. Weight 73.0kg. | |
| Mon 13 May |
11 | Steady run around Mt Tuggeranong in 53 minutes. Easy. Legs felt good. |
| Tue 14 May |
9 | Track, Calwell. Group run through pines to Tuggeranong railway station with Michael, Tracey, Michelle and Shaun. 45 minutes. Steady pace, some walking on the hills. Cold. |
| Wed 15 May |
13 | 4.00pm. Solid run around Johnson Drive, Drakeford in 56:09 (4:19/km). Incl a 4:15 km split on the bikepath. Felt OK but left knee sore. |
| Thu 16 May |
9 | Track, Calwell. 3k warm-up with Bob Barb. 10 x 60m hill sprints. 300m 60.6, 500m 1:41, 700m 2:27, 500m 1:46, 300m 56.5, 500m 1:43, 300m 61.8. Some with Kelly, finishing in darkness. |
| Fri 17 May |
11 | Easy local run in 52:20. |
| Sat 18 May |
nil | Rest day. Easy 14k bike ride while Bruce ran - did a 4:04 km on the trail behind Bonython. |
| Sun 19 May |
22 | 9.00am. Race: Canberra Half Marathon 21.1k - 61st in 85:43 (4:04/km). Good race, slowing slightly in the second half. Caught David at 18k. Splits: 3:40, 3:56, 3:52, 3:58, 4:02, 4:05, 4:00, 4:11, 4:12, 3:58, 4:07, 4:09, 4:06, 4:17, 4:05, 4:09, 4:08, 4:19, 4:03, 4:03, 3:58 + 24 secs. |
| Week 20 | 75k - Good half marathon result. Weight 73.0kg. 303km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 20 May |
nil | Rest day. |
| Tue 21 May |
14 | Track, Calwell. Long out/back run with group on the Gilmore trail, finishing in darkness. 69:20. |
| Wed 22 May |
13 | Steady run in 58:30. |
| Thu 23 May |
8 | Track, Calwell. 10 x 60m hill sprints. Then, running with Erin - 700m, 500m, 300m, 500m, 700m. Times: 2:30, 1:39, 57.2, 1:38, 2:23. Legs pretty good. No injury niggles. Lack of consistent training due to work hours is the main problem. |
| Fri 24 May |
nil | Checking XC course at Garran, walked about 3k. |
| Sat 25 May |
nil | More course checking with David - just walking. About 7k today. |
| Sun 26 May |
19 | Long slow run with David to Lanyon Homestead and back in 94:22 (4:58/km). Felt OK. |
| Week 21 | 54k - 3 days off is too many. Weight 73.0kg. | |
| Mon 27 May |
14 | Solid bikepath run in 61:50 with a 4:14 km split on the path. Felt very good and smooth. |
| Tue 28 May |
10 | Track, Calwell. Group run up the Gilmore trail then under the highway and back. Quick on return with some running close to 4:00/km pace. |
| Wed 29 May |
18 | Two runs separated by a 40 minute break. Second with Kelly, Jim Tucker, Mike and Tracey to Pine Island. Total time of 88:06. |
| Thu 30 May |
2 | Track, Calwell. Warm-up jog then supervising the kids' session. |
| Fri 31 May |
11 | Steady lap of Mt Tuggeranong in 52:27. Felt OK. |
| Sat 1 Jun |
18 | 2.00pm. Race: CCC - Pennington 16k Hughes Scout Hall - 40th in 70:30 (4:24/km). Didn't feel that good. Splits: 16:40, 17:31, 18:04, 18:15. Behind Burkie but ahead of Steve Appleby and Jim. 1k warm-up, 1k warm-down. |
| Sun 2 Jun |
20 | After watching the Pacific Scoool Games trials at Bruce - run to Black Mountain and 2 laps of the high scenic walking track and back in 1:40:30 (5:02/km). Tired last 10 minutes. |
| Week 22 | 93k - A much better week. Weight 73.0kg. | |
| Mon 3 Jun |
13 | Long steady run around Banks and Gordon in 61:48. Felt easy. |
| Tue 4 Jun |
10 | Track, Calwell. Group run to Covenant College and back via Calwell Hill with 3 surges. |
| Wed 5 Jun |
12 | With Jim Tucker, Kelly and Tracey - from Kelly's house to Farrer Ridge then 5 x 400m (74 secs) good pace. Felt good. |
| Thu 6 Jun |
5 | Track, Calwell. 3k warm-up then 10 x 70m hill sprints, jog down continuous. Freezing! About 2 degrees. |
| Fri 7 Jun |
14 | Easy paced run around Banks in 67:09 (4:48/km). Felt good and loose. Holding back. |
| Sat 8 Jun |
17 | 1.15pm. Race: CCC - Pipe Flat 3k - 19th in 11:06 (3:42/km). Slow start, passing Kelly and Erin at the turn. Splits: 5:30/5:36. Also the 7k race, 33rd in 28:07 (4:01/km), just behind Charlie. Splits: 14:20/13:47. Felt easy. Long warm-ups/downs. |
| Sun 9 Jun |
15 3 |
AM - Race: Duathlon Grand Prix - 2/8/2/8/2 in 52:44. Splits: 7:47, 13:54, 8:16, 14:42, 8:04. Good race with Chris Toohey and Bron Snowden. Tired. PM - Track, Calwell. Just an easy warm-up with the group before training. |
| Week 23 | 89k - Good races at Pipe Flat. Weight 73.0kg. | |
| Mon 10 Jun |
17 | 11.00am. Long run around Bonython hill, Gordon and Conder. Steady pace. Quite tired but no injury niggles. |
| Tue 11 Jun |
11 | Track, Calwell. Steady run, 53:20. |
| Wed 12 Jun |
12 | Steady run, 56:09. |
| Thu 13 Jun |
9 | Track, Calwell. 5 x 200m steady. Hill sprints. 4 x 720m with 720m jog recoveries. 2:39, 2:40, 2:35, 2:40. Felt OK. |
| Fri 14 Jun |
nil | Bought first computer! HP 486, 1gb hard drive. |
| Sat 15 Jun |
13 | 1.15pm. Race: CCC - Tuggeranong 4k Road Race - 31st in 14:48 (3:42/km). Ran hard, finishing just behind Joanna Bailey. Splits: 7:01/7:47. Also, 8k race steady, 34th in 35:28 (4:26/km) with Jim White. 17:36/17:52. |
| Sun 16 Jun |
23 | 9.00am. Race: ACT Vets' Half Marathon - 95:14 (4:31/km). Steady run after a fast start. Tired and left foot was sore. Pace felt easy. 2k warm-up. |
| Week 24 | 85k - Good 4k race and month. Weight 73.0kg. 321km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 17 Jun |
nil | Rest day. Work. |
| Tue 18 Jun |
11 | Track, Calwell. Long steady run with the group in 54:00. |
| Wed 19 Jun |
nil | Rest day. Work. |
| Thu 20 Jun |
9 | Track, Calwell. 10 x hill sprints. Jim White joined us for his first run at Calwell and enjoyed it, timing all the hills! 400, 500, 300, 500, 700m - 83.8, 1:41.7, 59.8, 1:39.8, 2:21.0. Good session. |
| Fri 21 Jun |
nil | Finished first issue of the SCT magazine - Tuggie Athlete! |
| Sat 22 Jun |
16 | Long run with Brian McGlynn, steady in 75:30. Felt good. |
| Sun 23 Jun |
15 | Steady long run with David Gates in 71:20. All good. |
| Week 25 | 51k - Work interrupted training. Weight 73.0kg. | |
| Mon 24 Jun |
nil | Rest day. Rode the mountain bike for an hour. |
| Tue 25 Jun |
12 | Track, Calwell. Long run with Kelly, Erin and Michael. Felt good. Foot OK. |
| Wed 26 Jun |
nil | Rest day. Freezing! |
| Thu 27 Jun |
6 | Track, Calwell. Easy running. 'Sport for Understanding' group from the USA arrival. |
| Fri 28 Jun |
nil | Rest day. Work. |
| Sat 29 Jun |
10 | 1.15pm. Race: CCC - Canberra Grammar 6k XC - 50th in 24:53 (4:08/km). 3k splits: 12:14/12:39. Ran hard. 12 secs behind Brian Wenn. Very slippery. Not fit. Also, 3k race as a warm-up, 56th in 13:35 (4:31/km). |
| Sun 30 Jun |
12 | Afternoon steady run with Brian McGlynn in 56:30. Felt good. |
| Week 26 | 40k - Fun XC race but slower than usual. Losing fitness. Weight 73.0kg. | |
| Mon 1 Jul |
nil | Rest day. Long day at work. Tired. |
| Tue 2 Jul |
10 | Track, Calwell. Steady group run in 48 minutes. |
| Wed 3 Jul |
nil | Rest day. Work. |
| Thu 4 Jul |
6 | Track, Calwell. 10 x short hills. Intervals with 3 mins recovery - 500, 500, 300, 300, 500, 300m in 1:34! 1:33! 61, 60, 1:41, 58. First 2 with Kelly (too fast), rest with Brian McGlynn. |
| Fri 5 Jul |
nil | Rest day. |
| Sat 6 Jul |
12 | 1.15pm. Race: CCC - Duffy Pines 4.5k - 7th in 18:10 (4:02/km). Good race, finishing ahead of Dave Gates and Erin Lenon. Legs felt great (due to speedwork Thursday?). 4.5k warm-down in 24:45. |
| Sun 7 Jul |
18 | Afternoon 'railway run', up Monaro Hwy and down the railway trail in 1:23:48 (4:39/km). Good pace. Left knee OK but not 100%. |
| Week 27 | 46k - Good race but not running enough mileage. Weight 73.0kg. | |
| Mon 8 Jul |
nil | Rest day. Giving the knee a day off. |
| Tue 9 Jul |
16 | Track, Calwell. Railway run with Michael M, quite strong at times in 69:20 (4:20/km). |
| Wed 10 Jul |
17 | Long run around Gordon heights and Banks on trails in 1:20:40 (4:45/km). Knee still a little niggly. |
| Thu 11 Jul |
nil | Rest day. Calwell cancelled due to rain. Just drills. |
| Fri 12 Jul |
18 | Long steady run in 1:26:48 (4:48/km). Felt OK. |
| Sat 13 Jul |
nil | Visiting Cambewarra for N's birthday. |
| Sun 14 Jul |
19 | 4pm. Steady run with David Gates around Gordon heights and Banks on trails in 95:48 (5:03/km). Felt OK. |
| Week 28 | 70k - Just long runs this week. Weight 73.0kg. 207km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 15 Jul |
nil | Rest day. Work. |
| Tue 16 Jul |
10 | Track, Calwell. 5k warm-up. 1000m, 700m, 1000m with full recoveries. Times: 4:05, 2:36, 3:50. Relaxed running with Kelly. Also, 5 x 70m short hill repeats and light drills. Legs OK. |
| Wed 17 Jul |
nil | Rest day. Work then packing for the flight to Surfers. |
| Thu 18 Jul |
11 | Early flight to Surfers Paradise with Ernie Warner. Flights plus accommodation for $520. At 4.00pm, an easy run with Ernie for 55:30 in a warm 23 degrees C. Legs OK. |
| Fri 19 Jul |
8 6 |
AM - Easy run for 45 minutes. PM - Easy run for 30 minutes. |
| Sat 20 Jul |
5 | Easy morning run and strides with Ernie for 27 minutes. |
| Sun 21 Jul |
23 | 7.00am. Race: Gold Coast Half Marathon - 228th in 85:12 (4:02/km). Happy with that considering the low mileage over the last 8 weeks. Gusty wind, especially the last 6k. 5k splits: 19:40, 19:50 (39:30), 20:29, 20:51 + 4:22 for the last 1.1k. Warm-up 2k incl strides. |
| Week 29 | 63k - Good Gold Coast Half race. Weight 73.0kg. | |
| Mon 22 Jul |
11 | PM. Gold Coast - easy late afternoon run for 57 minutes. Legs a little sore. |
| Tue 23 Jul |
7 | PM. Gold Coast - another easy jog with legs that were worse. |
| Wed 24 Jul |
5 | AM. Gold Coast - easy early morning jog, partly on the beach. Finish of a great short holiday! |
| Thu 25 Jul |
7 | Track, Calwell. Easy 6 x short hill repeats. Steady 4 x 500m on the track, running with Michelle. Times: 1:54, 2:02, 2:04, 2:02. Legs OK. |
| Fri 26 Jul |
nil | Rest day. Work. |
| Sat 27 Jul |
6 | 2.00pm. Race: CCC - Carillon 4 x 3k XC Relays - 58th fastest time in 11:46 (3:55/km) running leg 4 for SCT C Team. Very muddy and wet. No warm-up (organising teams). Ran in training shoes. David ran 10:56 and Penny Grant 11:06. |
| Sun 28 Jul |
9 13 |
AM. Vets Fadden Pines - Ran a steady, easy paced run with Maryann Busteed on her 100th handicap run. 40:22 (4:29/km). PM. Track, Calwell. Easy, long for 68 minutes with group around Mt Tuggers. |
| Week 30 | 58k - Recovery week from the Gold Coast Half. Weight 73.0kg. | |
| Mon 29 Jul |
nil | Rest day. Watching the Atlanta Olympics. |
| Tue 30 Jul |
7 | Track, Calwell. Easy running. |
| Wed 31 Jul |
nil | Rest day. |
| Thu 1 Aug |
10 | Track, Calwell. Easy running. |
| Fri 2 Aug |
nil | Rest day. Work. |
| Sat 3 Aug |
15 | 2.00pm. Race: CCC - ACT Cross Country Championships 12k - 50th in 50:38 (4:13/km). Had to run hard to beat Jim White. David 48:20 and Brian 48:44. New course at the Gov General's off Dunrossil Drive, good surface. 4k lap splits: 12:03, 12:35, 13:00, 12:58. |
| Sun 4 Aug |
11 | PM. Easy solo run O/B from home. Legs OK. |
| Week 31 | 43k - Mileage and fitness falling away. Weight 73.0kg. | |
| Mon 5 Aug |
nil | Rest day. Work. |
| Tue 6 Aug |
7 | Track, Calwell. 5 x 200m with Scott in 44 seconds plus warm-up and warm-down. |
| Wed 7 Aug |
nil | Rest day. |
| Thu 8 Aug |
6 | Track, Calwell. Easy running. |
| Fri 9 Aug |
nil | Rest day. |
| Sat 10 Aug |
9 | 2.00pm. Race: West Metropolitan Sydney - 5k XC at Augurn (Tiger Wests home ground). Strong run finishing in 19:28 (3:54/km). Felt OK. |
| Sun 11 Aug |
16 | 10.00am. Race: City to Surf 14k - 1,061st in 58:18 (4:10/km). Warm with a tailwind. Ran strongly, but tired on the hills. Splits: 3k 11:41, 5k 20:09, 7k 30:09, 10k 42:12. Great run from Bruce, 51:08 (has been doing track sessions, regular 10 x 400m at SAF). |
| Week 32 | 38k - Slow City to Surf was expected. Weight 73.0kg. 202km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 12 Aug |
nil | Rest day. Work. |
| Tue 13 Aug |
6 | Track, Calwell. Just a warm-up and warm-down. |
| Wed 14 Aug |
11 | Easy run on trails around Mt Tuggeranong in 54:27. |
| Thu 15 Aug |
4 | Track, Calwell. Easy warm-up run. |
| Fri 16 Aug |
nil | Rest day. Work. |
| Sat 17 Aug |
14 | 9.00am. Race: Mount Tennent Challenge - Fun Run, 4th easy running in 15 minutes. Also, the run up 6.6k in 55:12 for 10th place. Quite a lot of walking, closing on Craig Wisdom near the finish. |
| Sun 18 Aug |
16.1 | 8.00am. Race: CCC - West Basin 10 Miles - 17th in 66:33 (4:09/km). Steady pace after a fast start with Kerri and Fiona. 5 mile splits: 32:44/33:48. Ran the last 3k hard to pass Jim White. Fiona ran 63:18 and Kerri 64:54. |
| Week 33 | 51k - Poor endurance. Not running enough. Weight 73.0kg. | |
| Mon 19 Aug |
nil | Rest day. Work. |
| Tue 20 Aug |
10 | Track, Calwell. 8 x 70m hill repeats. 3 x 500m steady with 300m slow recoveries. 1:47, 1:45, 1:40. Felt OK. |
| Wed 21 Aug |
nil | Rest day. Work. |
| Thu 22 Aug |
nil | Rest day. Steady rain. |
| Fri 23 Aug |
nil | One hour ride on the mountain bike. |
| Sat 24 Aug |
10 | 1.15pm. Race: Eucalypt Trail 3.6k - 14th in 13:31 (3:45/km). Good race with Tracey, running hard to stay ahead. Jim White just behind Tracey. Penny Grant ran 12:18. 2k warm-up and 4k warm-down. |
| Sun 25 Aug |
16 9 |
AM - Vets' Mt Ainslie Handicap 9.2k, steady run with a few surges including a 3:47 1k and down the last hill. 7k easy warm-down. PM - Track, Calwell. Easy long run with the group. Legs OK. |
| Week 34 | 45k - OK Eucalypt Trail race. Weight 73.0kg. | |
| Mon 26 Aug |
nil | Rest day. Work. |
| Tue 27 Aug |
11 | Track, Calwell. 7k warm-up at a solid pace in 38 minutes. 8 x 70m hill repeats. 400m 94.6, 500m 1:37.1, 300m 62.1, 500m 1:36.5, 700m 2:22 with full recoveries. Tough session! |
| Wed 28 Aug |
nil | Rest day. Work. |
| Thu 29 Aug |
10 | Track, Calwell. Warm-up plus hills, running strongly. Felt OK. Cold! |
| Fri 30 Aug |
nil | Rest day. Work. |
| Sat 31 Aug |
12 | 2.00pm. Race: CCC - Powerhouse 10k - 54th in 40:16 (4:01/km). Ran hard, chasing Kerri and Rosemary. Passed by Susan Hobson at 7k (39:35). Splits: 19:57/20:19. Windy. |
| Sun 1 Sep |
15 | 4.00pm. Track, Calwell. Long run for 1 hour 15 minutes with Scott. Quite tired. |
| Week 35 | 48k - Powerhouse a good test of fitness. Weight 73.0kg. | |
| Mon 2 Sep |
nil | Rest day. Work. |
| Tue 3 Sep |
11 | Track, Calwell. 8k Gilmore trail warm-up strong pace in 38:00 (20:00/18:00) with Erin and Scott. Short 70m hills x 4. 2 x 1000m in 3:45 each plus 1 x 600m in 2:10. Felt OK. |
| Wed 4 Sep |
16 | Part of the Railway trail loop at a solid pace in 78:18 (4:54/km). Felt OK. |
| Thu 5 Sep |
10 | Track, Calwell. 8k warm-up on the trail. A few short hill sprints. Easy 100m repeats with good form, running with Tracey. About 18 seconds each. |
| Fri 6 Sep |
9 | Easy run around Mt Tuggeranong on trails. |
| Sat 7 Sep |
nil | Rest day. Watched the Pinnacle XC races before the drive to Wagga. |
| Sun 8 Sep |
15 | 10.00am. Race: 25th Wagga Wagga City to Lake 9k Fun Run - 35:48 (3:59/km). Good race with an out of shape Bruce Sanders to 5k and also the 3rd placed female early. Long warm-down with Graham Small and Pat Fisher. Winners were Craig Ambler in 29:XX and Margaret Beardslee in 34:XX. |
| Week 36 | 61k - Good City to Lake Fun Run. Weight 73.0kg. 205km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 9 Sep |
nil | Rest day. Work. |
| Tue 10 Sep |
10 | Track, Calwell. 8k trail warm-up. 500m in 2:04, 800m in 2:51, 4 x 300m in 60 secs each, full recoveries. |
| Wed 11 Sep |
16 | Big loop around Conder and Banks mostly on the trails in 1:16:45 (4:48/km). Steady running but felt tired. Left knee a little niggly during the last 10 minutes. Hopefully nothing serious. |
| Thu 12 Sep |
7 | Track, Calwell. 900, 700, 500, 700, 900m, running with Tracey at about 3:40/km pace. Cold and wet. Full recoveries. |
| Fri 13 Sep |
nil | Rest day. Raining. Freezing cold. |
| Sat 14 Sep |
8 | 2.00pm. Race: CCC - Lake Ginninderra 7.1k - 13th in 31:26 (4:25/km). Steady run with Kelly who was running at a heart rate of 186. Windy. |
| Sun 15 Sep |
nil | Rest day. No training. Group BBQ at Pine Island incl games of touch footy and soccer. |
| Week 37 | 41k - Not great, but neither was the weather. Weight 73.0kg. | |
| Mon 16 Sep |
10 | Easy run with Jim Tucker, Pine Island to Point Hutt and return on trails in 48:15. Warm. |
| Tue 17 Sep |
7 | Track, Calwell. 7 x 700m, running with Erin. Full recoveries. Times: 2:36, 2:35, 2:30, 2:42, 2:49, 2:40, 2:33. |
| Wed 18 Sep |
8 | Run to the track then easy out/back on the Gilmore trail with Jim Tucker. 38:45. Felt OK. |
| Thu 19 Sep |
6 | Track, Calwell. 800m group time trial. 2:47 for me. No warm-up. 10 x short hill repeats. 8 x 300m steady in 67 seconds with 100m slow walk recoveries. |
| Fri 20 Sep |
nil | Rest day. Work. |
| Sat 21 Sep |
11 | 'Gate to Gate' time trial on the trail near Bonython behind Stranger Hill. 1,152m (wheel measured) in 3:58 (3:24/km pace). Afterwards, slow bush trail run with Jim Tucker. |
| Sun 22 Sep |
12 | 10.00am. Race: Canberra Times 10k Fun Run - 39:33 (3:57/km). Easy early, running with Erin Lenon and Jenny Eccles to 6k. Struggled a bit back half. Out of shape. Bruce ran 36:58 and Fiona 36:28! Splits: 3:42, 3:46, 3:49, 4:08, 4:07 (19:32), 4:04, 3:57, 4:03, 4:01, 3:53. |
| Week 38 | 54k - Speed OK but lacking endurance. Weight 73.0kg. | |
| Mon 23 Sep |
12 | Easy long local run in 59:12. Felt OK. |
| Tue 24 Sep |
11 | Track, Calwell. Long run with Michael, Kelly, Tracey and Scott to Fadden Pines and back. Nice and slow. |
| Wed 25 Sep |
6 | Steps run (up) in 25:59 (4:20/km). Ran hard for a fast time. |
| Thu 26 Sep |
7 | Track, Calwell. After rain, track in good condition. 10 x 70m short hills. 4 x 100m in 19 seconds. Running with Kelly, 900m in 3:22, 700m in 2:25, 500m in 1:43, 700m in 2:22, 900m in 3:09. Full recoveries. Good session. |
| Fri 27 Sep |
15 | Long bike path run in 70:45 (4:43/km). Average heart rate during the run was about 143. Felt OK. |
| Sat 28 Sep |
nil | Rest day. Top of left foot was a little sore. |
| Sun 29 Sep |
14 3 |
AM - Vets' Handicap at Stromlo - 9k steady after a fast start in 41:30 (4:36/km). 5k warm-down. PM - Track, Calwell. 7 x 400m in 82 secs, pacing Kelly in her longer repeats. |
| Week 39 | 68k - A better week. Weight 73.0kg. | |
| Mon 30 Sep |
nil | Rest day. Work. |
| Tue 1 Oct |
7 | Track, Calwell. 3 x 500m + 1 x 300m + 3 x 500m. Times: 1:47, 1:47, 1:41, 60.0, 1:41, 1:43, 1:45. Good pace for these. |
| Wed 2 Oct |
nil | Rest day. Very late at work. |
| Thu 3 Oct |
nil | Rest day. Another late day. |
| Fri 4 Oct |
8 | Brian's run (trails) 'down', running strongly for a good time. 34:05. |
| Sat 5 Oct |
nil | Bike - ACT Vets' Cycling Club. 40k race in about 1 hour 22 minutes. 28 kph average speed. |
| Sun 6 Oct |
13 | Vets' Pack Run, Stromlo. Out/back to half way up Mt Stromlo in 63:23. Strong running in the middle stages. |
| Week 40 | 28k - Not a good week. Weight 73.0kg. 191km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 7 Oct |
15 5 |
8.00am. Race: Sri Chinmoy 10k - 44:20. Steady run with Kaaren Sutcliffe then a 5k warm-down to Floriade and back. 5.00pm. Easy run with David Gates. Felt OK. |
| Tue 8 Oct |
4 | Track, Calwell. Long drills session. 10 x 70m short hills. 6 x 60m, 4 x 30m, 3 x 20m, 2 x 10m fast. Then 3 laps of fast bends and slow straights. Very sore right hip later that evening. |
| Wed 9 Oct |
13 | Local long run, steady pace in 63:30 (4:53/km). Felt OK. |
| Thu 10 Oct |
7 | Track, Calwell. 500, 300, 500, 300, 500, 300m with full recoveries in 1:53, 61, 1:40, 57, 1:38, 55. Felt OK. Also, 8 x short hill repeats with Marlene Reid. |
| Fri 11 Oct |
14 | Local long run, steady pace in 66:12 (4:44/km). |
| Sat 12 Oct |
10 | Easy run in 48 minutes. |
| Sun 13 Oct |
13 | Race: Woden Harriers Road Relay - ran the 2nd last leg for SCT on a slightly undulating course. 6.3k in 25:06 (3:59/km). Ran the 6.3k back to starting point in 31:20 (4:58/km). |
| Week 41 | 81k - Much better week. Weight 73.0kg. | |
| Mon 14 Oct |
nil | Rest day. Very late at work. |
| Tue 15 Oct |
7 | Track, Calwell. Intervals with full recoveries - 500m in 1:45, 700m in 2:25, 500m in 1:40, 300m in 56, 500m in 1:36, 700m in 2:24, 900m in 3:13. Running with Kelly and Erin. Felt OK. |
| Wed 16 Oct |
nil | Rest day. Finishing Tuggie Athlete magazine. |
| Thu 17 Oct |
7 | Track, Calwell. Intervals running with Kelly and Erin - 900m in 3:15, 700m in 2:24, 500m in 1:41, 300m in 59, 500m in 1:40, 700m in 2:25, 900m in 3:10. Felt good. |
| Fri 18 Oct |
6 | Steps run up, easy. |
| Sat 19 Oct |
5 | 4.00pm. Race: Interclub 4k Fun Run in 15:20 (3:50/km). Ran hard after a steady start. 2k splits: 7:35/7:45. |
| Sun 20 Oct |
11 14 |
AM - Vets' Handicap West Stromlo 7.5k steady in about 36 minutes, 4:30 ks. PM - Track, Calwell. Railway trail run steady with Kelly, Dustin and Shaun. Felt OK. |
| Week 42 | 50k - Enjoyable and OK track sessions. Weight 73.0kg. | |
| Mon 21 Oct |
10 | Easy local run. |
| Tue 22 Oct |
10 | Track, Calwell - long warm-up, drills and easy strides. |
| Wed 23 Oct |
10 | Easy local run in 48:30. Felt OK. |
| Thu 24 Oct |
3 | Track, Calwell. Warm-up and drills session. |
| Fri 25 Oct |
4 | Track, Calwell. Running with Jim Tucker - 5 x 200m fast, full recoveries. 34.1, 34.2, 33.5, 33.3, 32.7. Fastest running for a long time. |
| Sat 26 Oct |
nil | Rest day. Evening BBQ at Tony and Gail's. |
| Sun 27 Oct |
10 | 8.00am. Race: Belconnen 7k Fun Run in 27:26 (3:55/km). Ran strongly, racing Rosemary Longstaff and Bryan Thomas. |
| Week 43 | 47k - Light week with an OK race. Weight 73.0kg. | |
| Mon 28 Oct |
8 | Easy local run in 37:54. Felt OK. |
| Tue 29 Oct |
10 | Track, Calwell. Running with Tracey then Jim Tucker for the 400s. 900m in 3:33, 700m in 2:40, 500m in 2:01, 300m in 56.1, 500m in 1:42, 700m in 2:41, 3 x 300m in 61.9 65.6 54.4. Long rest then 4 x 400m with 2 mins rest - 77.5, 77.2, 75.2, 79.8. |
| Wed 30 Oct |
10 | Steady easy local run in 49:52. |
| Thu 31 Oct |
7 | Track, Calwell. Warm-up then 800m time trial in 2:44.0. Rest then steady running with Michelle, 500 in 1:43, 300 in 60, 500 in 1:46, 300 in 59, 500 in 1:46, 300 in 59, 500 in 1:45, 300 in 58. Felt OK. |
| Fri 1 Nov |
nil | Rest day. Very late at work. |
| Sat 2 Nov |
7 | 2.00pm. Race: Interclub - 1500m in 4:59.4 (75, 82, 83, 59), 100m in 14.8, 1500m race walk in 8:02.8, 4k fun run steady in 16:00. Good day. |
| Sun 3 Nov |
18 | Long run around the Lanyon Valley with Gordon Nightingale in 1:23:45 (4:39/km). Steady with some faster sections. Felt OK but found the last 10 minutes difficult. |
| Week 44 | 60k - OK week and a good 1500m race. Weight 73.0kg. 238km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 4 Nov |
nil | Rest day. Work. |
| Tue 5 Nov |
nil | Rest day. Work. |
| Wed 6 Nov |
nil | Rest day. Work. |
| Thu 7 Nov |
7 | Track, Calwell. Short warm-up. 6 x 500m (first 3 with 2:20 jog 300m rests, last 3 with full recoveries). Running with Kelly. 1:41, 1:43, 1:49 - 1:35, 1:38, 1:36. Hard session. Happy with the times, but not happy that work has been busy. |
| Fri 8 Nov |
nil | Rest day. Work. |
| Sat 9 Nov |
5 | 2.00pm. Race: Interclub - 4k Fun Run in 15:30 (3:53/km). Bruce ran the 3000m in 10:35. |
| Sun 10 Nov |
17 | 7.00am. Race: Brindabella Classic - 2nd leg for SCT team M/F with Aimie. About 91:00 (5:21/km) which was a PB. |
| Week 45 | 29k - Enjoyed the Brindy but low mileage. Weight 73.0kg. | |
| Mon 11 Nov |
nil | Rest day. Work. |
| Tue 12 Nov |
6 | Track, Calwell. 500, 300, 500, 300m with Marlene. Full recoveries. Fast times: 1:36, 52.9, 1:35.9, 54.4. Felt OK. |
| Wed 13 Nov |
nil | Rest day. Work. |
| Thu 14 Nov |
8 | 6.00pm. Race: Vets' Track - 800m C-grade steady in 2:37.0. 3000m race walk in 17:09 with 1k splits of 5:33, 5:49, 5:47. Also, 3000m steady in 11:47 (3:55/km). Good night. |
| Fri 15 Nov |
nil | Rest day. Work. |
| Sat 16 Nov |
7 | 2.00pm. Race: Interclub - 800m in 2:27.9 (70/78). Also, 4k Fun Run in 14:59 (3:45/km). 3rd place! 2k splits of 7:24 and 7:35. Had a good race with Jim White. |
| Sun 17 Nov |
11.4 | 9.00am. Race: MS Lake Tuggeranong 5.7k Fun Run - 23:22 (4:06/km) steady with Tracey, then Chris Toohey. Warm-down 6.3k in 29:52. Felt OK. |
| Week 46 | 32k - OK 800m race but I'm not running enough. Weight 73.0kg. | |
| Mon 18 Nov |
13 | Easy local run for 62 minutes. |
| Tue 19 Nov |
5 | Track, Calwell. Warm-up then 2 x 300m in 60 seconds with 100m slow walk recovery. 2 x 500m surges with the group while running laps. |
| Wed 20 Nov |
nil | Rest day. Work. |
| Thu 21 Nov |
6 | Track, Calwell. Warm-up then running with Dustin and Michelle: 300 in 57, 200 in 35, 300 in 55, 200 in 34, 300 in 56, 200 in 33. Felt OK. |
| Fri 22 Nov |
4 | Track, Calwell. 6 x 300m in 60 secs with 1:30 slow walk recoveries. |
| Sat 23 Nov |
6 | Steps run (up) running strongly in 28:20. |
| Sun 24 Nov |
8 | 2.00pm. Race: Interclub Grand Prix - 1500m steady in 5:18.4 running with Amanda Ozolins. 5-lap spiral handicap race in 8:30. Also "5k" (short) fun run in 18:27. Enjoyed the day. |
| Week 47 | 42k - Not the best week. Fitness declining. Weight 73.0kg. | |
| Mon 25 Nov |
nil | Rest day. Work. |
| Tue 26 Nov |
7 | Track, Calwell. Light session of drills and strides. |
| Wed 27 Nov |
nil | Rest day. Work. |
| Thu 28 Nov |
7 | Track, Calwell. Just the warm-up, drills and strides. |
| Fri 29 Nov |
nil | Rest day. Work. |
| Sat 30 Nov |
6 | Steps run (up) easy in 30 minutes. |
| Sun 1 Dec |
nil | Rest day. |
| Week 48 | 20k - Another poor week. Weight 74.0kg. 123km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 2 Dec |
nil | Rest day. Work. |
| Tue 3 Dec |
8 | Track, Calwell. Warm-up then a fairly long session: 900, 700, 500, 300, 500, 700, 900m with slow jog recoveries. Strides and light drills beforehand. Times: 3:19, 2:31, 1:44, 57.6, 1:43, 2:27, 3:14. Short warm-down jog. Good session, but need more of these and much more mileage. |
| Wed 4 Dec |
nil | Rest day. Work. |
| Thu 5 Dec |
7 | Track, Calwell. Similar session to Tuesday, this time running with Michelle. 900, 700, 500, 700, 500m in times: 3:20, 2:37, 1:47, 2:38, 1:48. Also drills. |
| Fri 6 Dec |
nil | Rest day. Work. |
| Sat 7 Dec |
6 | 5.00pm. Race: CCC - Parliament House Relays at New PH 10 x 1.63k. Ran the last leg for SCT 'A' Grade team! 60th fastest time in 5:43 (3:30/km). 1 second faster than last year. Ran with Erin most of the way (5:42). Elaine ran 5:17 and Susan Hobson 5:22. Jimmy 5:55. |
| Sun 8 Dec |
nil | Rest day. Calwell training group Xmas picnic day. |
| Week 49 | 21k - Happy with the PH Relays & track sessions. Weight 74.0kg. | |
| Mon 9 Dec |
8 | Easy run with David Gates for 40 minutes. |
| Tue 10 Dec |
7 | Track, Calwell. Warm-up then running with Tracey, Michelle and Pieta. Intervals - 500m in 1:53, 300m in 55.8, 200m in 33.7, 200m in 41.4, 200m in 33.6, 300m in 55.9, 200m in 33.8, 300m in 58.4, 200m in 33.4, 300m in 61.5, 200m in 39.0, 300m in 57.1, 200m in 35.0. Last six running with Rosie. Good session. |
| Wed 11 Dec |
nil | Rest day. Work. |
| Thu 12 Dec |
6 | Track, Calwell. Warm-up, drills and strides. |
| Fri 13 Dec |
nil | Rest day. Work. |
| Sat 14 Dec |
nil | Rest day. |
| Sun 15 Dec |
nil | Rest day. |
| Week 50 | 21k - Good track session, but that's all. Weight 74.0kg. | |
| Mon 16 Dec |
nil | Rest day. Work. |
| Tue 17 Dec |
6 | Track, Calwell. Warm-up, drills and easy 200s. Legs OK. |
| Wed 18 Dec |
nil | Rest day. Work. |
| Thu 19 Dec |
6 | Track, Calwell. Warm-up, drills, warm-down. |
| Fri 20 Dec |
nil | Rest day. Work. |
| Sat 21 Dec |
nil | Rest day. |
| Sun 22 Dec |
13 | 8.00am. Race: Corin Forest Challenge - hilly 10k trail race. 5th place in 46:50, ahead of Rosemary Longstaff. Tough! |
| Week 51 | 25k - Too busy at work to run much. Not good. Weight 74.0kg. | |
| Mon 23 Dec |
nil | Sore left hamstring! |
| Tue 24 Dec |
nil | Rest day. Travel to Cambewarra. |
| Wed 25 Dec |
nil | Rest day. Christmas with the family. |
| Thu 26 Dec |
nil | Rest day. Hamstring still sore. |
| Fri 27 Dec |
nil | Rest day. Hamstring still sore. |
| Sat 28 Dec |
nil | Rest day. Hamstring still sore. |
| Sun 29 Dec |
nil | Rest day. Hamstring still sore. |
| Week 52 | 0k - Sore left hamstring after Corin. Weight 74.0kg. 67km last 4 weeks. | |
|
The End - 2,704 km (52k per week) |