Ewen's Running Diary - 1997

This page is my running diary from 1997, the year I turned 40. The year started with a hamstring injury. There were some pleasing races later in the year but my training wasn't as good as it could have been. There were 134 days when I didn't run. I ran 2,541 km - an average of just under 49 km per week.

My best results during 1997 were: 100m - 14.5, 200m - 29.9, 400m - 67.0, 800m - 2:24.6, 1500m - 4:58.9, 3000m - 10:53.0, 10000m - 42:59.81, 2k Steeplechase - 8:24.5, 3k Steeplechase - 13:30.0, 1500m Walk - 7:23.4, 3000m Walk - 16:54.0, 5k road - 20:27, 10k road - 38:51, Half Marathon - 93:22, 12k Cross Country - 50:26, City to Surf 14k - 55:36, High Jump - 1.50m.

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
30 Dec
nil Rest day.
Tue
31 Dec
6 Track, Calwell. With Kelly Roberts - 3 x 500m + 1 x 1000m. Times: 1:34, 1:40, 1:40 + 3:39. Tough session. First 500 probably too fast.
Wed
1 Jan
10 Slow around Tuggeranong Hill, trails, via David G's place in Theodore. Heart rate 150+. Left hamstring quite bothersome throughout the run. Needed some walking on the hills as the leg was quite sore.
Thu
2 Jan
nil Rest day - hamstring very sore.
Fri
3 Jan
nil Rest day - hamstring injury.
Sat
4 Jan
nil Rest day - hamstring injury.
Sun
5 Jan
nil Rest day - hamstring injury.
Week 01 16k - Not good to be injured. Weight 75.0kg.
Mon
6 Jan
nil Rest day - hamstring injury. In the following weeks while I was recovering from the injury I cross-trained by swimming at the Tuggeranong Pool. Usually three times per week, swimming between 1000 and 1500 metres per session.
Tue
7 Jan
nil Rest day - hamstring injury.
Wed
8 Jan
nil Rest day - hamstring injury.
Thu
9 Jan
nil Rest day - hamstring injury.
Fri
10 Jan
nil Rest day - hamstring injury.
Sat
11 Jan
nil Rest day - hamstring injury.
Sun
12 Jan
nil Rest day - hamstring injury.
Week 02 0k - Having a good break for the hamstring. Weight 75.0kg.
Mon
13 Jan
nil Rest day - hamstring injury.
Tue
14 Jan
nil Rest day - hamstring injury.
Wed
15 Jan
nil Rest day - hamstring injury.
Thu
16 Jan
nil Rest day - hamstring injury.
Fri
17 Jan
nil Rest day - hamstring injury.
Sat
18 Jan
nil Rest day - hamstring injury.
Sun
19 Jan
nil Rest day - hamstring injury.
Week 03 0k - Second week off running. Weight 75.0kg.
Mon
20 Jan
nil Rest day - hamstring injury.
Tue
21 Jan
nil Rest day - hamstring injury.
Wed
22 Jan
nil Rest day - hamstring injury.
Thu
23 Jan
nil Rest day - hamstring injury.
Fri
24 Jan
nil Rest day - hamstring injury.
Sat
25 Jan
nil Rest day - hamstring injury.
Sun
26 Jan
nil Rest day - hamstring injury.
Week 04 0k - Third week off running. Weight 75.0kg. 16km last 4 weeks.


DateKms Comments
Mon
27 Jan
nil Rest day - hamstring injury.
Tue
28 Jan
nil Rest day - hamstring injury.
Wed
29 Jan
nil Rest day - hamstring injury.
Thu
30 Jan
nil Rest day - hamstring injury.
Fri
31 Jan
nil Rest day - hamstring injury.
Sat
1 Feb
nil Rest day - hamstring injury.
Sun
2 Feb
nil Rest day - hamstring injury.
Week 05 0k - Fourth week off running. Weight 76.0kg.
Mon
3 Feb
nil Rest day - hamstring injury.
Tue
4 Feb
7 6.00pm. Race: CCC - Summer Series - Museum of Australia 4k, 46th in 16:23 (4:06/km). First run of comeback from injury. Finished just behind Damian Rutledge. Kelly Roberts ran 15:28 and Erin Sutcliffe 16:02.
Wed
5 Feb
7.5 Steady around Tuggeranong hill in 35:06 (4:41/km). Hot! Hamstring about 85%. Three short walks.
Thu
6 Feb
6 Track, Calwell. Running with Michelle W-P, 8 x 300m averaging 59 seconds with 4 minute rests. Plus 8 x 200m averaging 36 seconds.
Fri
7 Feb
8 Trails around Mt Tuggeranong in 40 minutes. Right calf sore. Hamstring 88%. OK.
Sat
8 Feb
6 2.00pm. Race: Interclub 3000m race-walk in 16:54.0 (PB) and 2000m steeplechase easy in 8:41.0.
Sun
9 Feb
4.5 12.00pm. Race: Cooma Athletics Carnival - 1500m in 5:23.0 (bronze). High Jump in 1.50m (silver), good competition. Erin ran 5:02 in the 1500m and Kelly 2:23 in the 800m.
Week 06 39k - Good to be back running again. Weight 75.0kg.
Mon
10 Feb
8 6.00pm. Steady around Mt Tuggeranong on trails, walking the hills in 39:12. Good pace.
Tue
11 Feb
9 6.00pm. Race: CCC - Summer Series - Rani Road 5.2k, 50th in 21:18 (4:05/km). Good race with Kelly (20:49), Erin Lenon, Nigel Coldrick and Rosemary Longstaff. Tough course.
Wed
12 Feb
8 Trails around Mt Tuggeranong in 37:42. Quite strong running, feeling good. Light raing. Hamstring about 90%. OK.
Thu
13 Feb
8 6.00pm. Race: Vets' 2000m race-walk in 11:12.0. High Jump in 1.50m. 3000m in 11:42 (3:51/km) - tough race! Finished 2nd last in the A-grade race. Bernie Millett ran 17:26 in the 5k. Earlier at 4.30pm... Calwell Electricity Box with group, 6 x 250m plus 6 x 50m hill repeats in the rain.
Fri
14 Feb
5 Easy recovery run in 25 minutes.
Sat
15 Feb
10 4.00pm. Race: Sri Chinmoy Triathlon (500m swim, 21k bike, 5k run) - 185th in 1:14:18. Slow swim as usual. Passed a few on the bike and a lot on the run. 5k run split in 20:55.
Sun
16 Feb
16

4
8.00am. West Basin LBG easy with Pat Fisher in 1:23:00. Hot. No injury problems.
4.00pm. Race: ACT T & F Championships 3000m steeplechase. 3rd ACT runner (bronze medal) in 13:30. Ran barefoot and ended up with blisters from the hot track. Kelly ran 2:11 in the 800m!
Week 07 68k - Good week and races. Weight 75.0kg.
Mon
17 Feb
nil Off work due to the foot blisters!
Tue
18 Feb
nil Blisters. Rest day.
Wed
19 Feb
nil Still not running due to the blisters!
Thu
20 Feb
nil Another day off.
Fri
21 Feb
5 Easy slow run in 26 minutes.
Sat
22 Feb
5 Easy jogging again.
Sun
23 Feb
nil Rest day.
Week 08 10k - Bad blisters from the barefoot steeple. Weight 75.0kg. 117km last 4 weeks.


DateKms Comments
Mon
24 Feb
nil Rest day.
Tue
25 Feb
9 6.00pm. Race: CCC - Summer Series - Deeks Forest Park Perry 8k, 96th in 42:11 (5:16/km). Slow run but not easy. Jimmy ran 34:29, Charlie 32:43. Have lost fitness with all that time off earlier in the year.
Wed
26 Feb
nil Rest day. Long day at work.
Thu
27 Feb
5 Easy local run in 25 minutes. Felt OK.
Fri
28 Feb
nil Rest day.
Sat
1 Mar
8 Easy Mt Tuggeranong trails in 42 minutes.
Sun
2 Mar
nil Rest day.
Week 09 22k - Long work days the reason for time off. Weight 75.0kg.
Mon
3 Mar
nil Rest day.
Tue
4 Mar
nil Rest day.
Wed
5 Mar
nil Rest day.
Thu
6 Mar
nil Rest day.
Fri
7 Mar
nil Rest day.
Sat
8 Mar
4 4.00pm. Race: Canberra Street Mile - 3rd last in the Veterans' race in 5:45. Slow! Kelly ran 5:10.
Sun
9 Mar
nil Rest day.
Week 10 4k - Not good at all. Weight 75.0kg.
Mon
10 Mar
nil Rest day.
Tue
11 Mar
9 6.00pm. Race: CCC - Summer Series - Green Hills 'Thistles' 7k, 44th in 30:15 (4:19/km). Hard! Finished ahead of Michelle but behind Charlie and Jim. Kelly ran 28:08 to be the first female finisher, ahead of Fiona.
Wed
12 Mar
nil Rest day.
Thu
13 Mar
nil Rest day.
Fri
14 Mar
nil Rest day.
Sat
15 Mar
nil Rest day.
Sun
16 Mar
nil Rest day.
Week 11 9k - Very unfit. Too many days off. Weight 75.0kg.
Mon
17 Mar
nil Rest day.
Tue
18 Mar
5 Track, Calwell. Off work early! Easy warm-up with the group and running around.
Wed
19 Mar
nil Rest day.
Thu
20 Mar
5 Track, Calwell. Steady with Tracey - 500, 300, 500, 300, 700, 500, 300. Although not pushing it at all, first interval session for a very long time. I wonder how long it will take to get fit for racing?
Fri
21 Mar
nil Rest day.
Sat
22 Mar
nil Rest day.
Sun
23 Mar
5 Track, Calwell. Warm-up and warm-down plus some easy jogging.
Week 12 15k - Not much, but it's a start. Weight 75.0kg. 50km last 4 weeks.


DateKms Comments
Mon
24 Mar
nil Rest day.
Tue
25 Mar
7 6.00pm. Race: CCC - Summer Series - Black Mtn Peninsula 5k road, 54th in 20:27 (4:05/km). Hard! Ahead of Rosemary but behind Charlie and Jim. If you don't train well you don't race well. Fact.
Wed
26 Mar
10 Mt Tuggeranong trails easy at 5:05/km pace. Felt OK.
Thu
27 Mar
15 6.00pm. Race: Vets' Track - 3000m in 11:24.0 (3:48/km). Splits: 3:40, 4:00, 3:44. Ran hard, wearing racing flats. Out of shape! Earlier at 4.30pm, easy group running at Calwell for an hour.
Fri
28 Mar
7 Local run steady effort at 4:50/km.
Sat
29 Mar
9 Around Mt Tuggeranong steady in 43:24. Left hamstring still a little tight. Sore chest.
Sun
30 Mar
10 Around Mt Tuggeranong, different course in 43:20. Hamstring and chest felt improved (less bothersome) on this run. Good.
Week 13 58k - Good but a long way to go! Weight 75.0kg.
Mon
31 Mar
14 Easy run on the Canberra Day holiday at 5:00/km.
Tue
1 Apr
nil Rest day. Big work day.
Wed
2 Apr
8.1 Tuggeranong trails at 4:40/km pace. Felt good.
Thu
3 Apr
9 Track, Calwell. 3 x 500m averaging 1:45 plus long warm-up and warm-down.
Fri
4 Apr
nil Rest day.
Sat
5 Apr
11 2.00pm. Race: CCC - Diddams Close 8k. 19th in 34:42 (4:20/km). 4k splits: 16:38/18:04 so quite a fade in the second half. Couldn't keep up with Jimmy (34:06).
Sun
6 Apr
9.2 Around Mt Tuggeranong on trails at 5:00/km pace.
Week 14 51k - OK week again. Very unfit. Weight 75.0kg.
Mon
7 Apr
10 Around Mt Tuggeranong at 4:50/km pace.
Tue
8 Apr
12.6 Local run at 4:55/km pace.
Wed
9 Apr
4 Shorter at 5:30/km pace. Tired.
Thu
10 Apr
8 Track, Calwell. 5 x 300m averaging 60 seconds. Ran with Amanda O. Felt OK.
Fri
11 Apr
nil Rest day.
Sat
12 Apr
10.5

6
8.00am. Slow run from home with Bruce for 52 minutes.

6.00pm. Another easy run with Bruce, 6k in 33 minutes.
Sun
13 Apr
12 After watching the Canberra Marathon, steady run near LBG at 4:55/km pace. Felt OK.
Week 15 63k - Getting fit is a slow process. Weight 75.0kg.
Mon
14 Apr
8 Local trails in 39 minutes.
Tue
15 Apr
9 Easier run at 5:15/km pace. Felt OK.
Wed
16 Apr
nil Rest day.
Thu
17 Apr
10.5 Steady local run in 52:15.
Fri
18 Apr
10.5 Same again in 52:45.
Sat
19 Apr
9.1 12.15pm. Race: Pipe Flat 3k unofficial with Nigel in 13:00 (4:20/km). 2.00pm - RSPCA Scrivener Dam O/B (bike path) 6k, 39th in 24:42 (4:07/km). Behind Jim (23:47) and Charlie.
Sun
20 Apr
12 Stromlo Vets' pack run at 4:50/km pace. Felt OK.
Week 16 59k - Gradually getting there. Weight 75.0kg. 231km last 4 weeks.


DateKms Comments
Mon
21 Apr
12.8 Out/back Theodore trails in 61:20. Left hamstring tight.
Tue
22 Apr
8 Track, Calwell. Slow group run with Codger, Amanda O, Amanda C, Tracey and Jim Tucker for 48 minutes. Felt OK.
Wed
23 Apr
13.5 6.00pm. Local bike paths in 59:24 (4:24/km). Best run since the comeback from weeks off earlier in the year. Hamstring OK - about 95%. Included a 2:07 split for 500m.
Thu
24 Apr
10 Steady local run at 4:40/km pace. Felt OK but a slight left knee niggle.
Fri
25 Apr
nil Organising the Anzac Relays and helping out.
Sat
26 Apr
4.8 8.30am. Culburra - 40th Birthday Run! Was going to run for 40 minutes but not enough time so '20' minutes instead. Ran strongly at 4:15/km pace.
Sun
27 Apr
14.3 Vets' Handicap - Reg Mullins 8.5k in 36:58, first 2k in 8:10 with Jill Reich. 3k warm-down with the Eys.
Week 17 63k - Hamstring feeling good at last. Weight 75.0kg.
Mon
28 Apr
13 Long run, good tempo at 4:40/km pace. Left shin niggly.
Tue
29 Apr
10 Track, Calwell. Slow group run at 5:30/km pace.
Wed
30 Apr
nil Rest day. SCT website work.
Thu
1 May
10 Track, Calwell. Easy group run incl Mike Sainsbury.
Fri
2 May
nil Rest day. SCT website work.
Sat
3 May
15.5 1.15pm. Race: Duffy Forest 4.5k, 16th in 18:18 (4:04/km). Finished 1 sec behind Charlie! Also, 8.1k race, 52nd in 39:25 (4:51/km). Long 'warm-down' with Annette, Bryan, Nigel.
Sun
4 May
15.1

4.5
9.00am. Long run with Brian McGlynn at 4:45/km pace.

4.00pm. Track, Calwell. Easy warm-up, drills etc. 25 minutes at 5:30/km.
Week 18 68k - Good Duffy 4.5k XC race (at last). Weight 75.0kg.
Mon
5 May
12.2 Steady Mt Tuggeranong trails at 4:40/km pace.
Tue
6 May
12.4 Track, Calwell. Steady run away from the track with Amanda and Codger at 5:30/km.
Wed
7 May
nil Rest day. SCT website work.
Thu
8 May
8.3 Track, Calwell. Easy run with Tracey and a new runner, Aman at 6:00/km.
Fri
9 May
nil Mossvale family caravan park trip.
Sat
10 May
nil Touring Mossvale, Bowral and Bundanoon.
Sun
11 May
14.3 4.00pm. Track, Calwell. Steady long group run at 5:40/km pace. Felt OK.
Week 19 47k - Steady running this week. Weight 75.0kg.
Mon
12 May
9.3 From Amanda's in Kambah, near the golf course - steady trail run around Arawang at 5:00/km pace.
Tue
13 May
10.7 Track, Calwell. Steady running with Craig, including a 3km split of 12:02, hard tempo pace.
Wed
14 May
15.6 Long railway run from home, including Melrose horse paddocks at 4:45/km pace.
Thu
15 May
11 Track, Calwell. 10 x 300m in approx 60 seconds (3:20/km pace) with 3 minute recoveries. Felt OK.
Fri
16 May
nil Rest day. SCT website work.
Sat
17 May
nil Rest day. SCT website work.
Sun
18 May
22 9.00am. Race: Canberra Half Marathon 21.1k - 117th in 1:33:22 (4:25/km). Passed Jim after 10k but slower than I'd like to be running. A long way from full fitness, especially for long races.
Week 20 68k - Slow half marathon as expected. Weight 75.0kg. 246km last 4 weeks.


DateKms Comments
Mon
19 May
nil Rest day. Work.
Tue
20 May
13.3 Track, Calwell. Easy long trails run with Kelly at 5:15/km pace.
Wed
21 May
nil Rest day. SCT website work.
Thu
22 May
9 Track, Calwell. 4 x 400m with 400m recoveries in 2 minutes (5:00/km). 400s in around 90 seconds. Felt OK.
Fri
23 May
nil Rest day.
Sat
24 May
12.2 1.15pm. Race: CCC - Oakey Hill 3.5k, 29th in 16:02 (4:34/km). Warm-up for the long race... 7k, 25th in 31:18 (4:28/km). Tired. Hard course. Finished behind Jim and Rosemary. Susan Hobson 3rd outright in 26:32.
Sun
25 May
7.6

6.4
9.00am. Vets' Stromlo West Handicap, steady running at 4:48/km pace.

4.30pm. Track, Calwell. Easy with Mike, Ryan and Marlene at 5:30/km pace.
Week 21 48k - Still a long way from racing well. Weight 75.0kg.
Mon
26 May
8.5 Steady run, checking my cross country course. 4:50/km pace.
Tue
27 May
14 Track, Calwell. Long trails with Kelly and a few others, fast at times. 4:45/km pace.
Wed
28 May
15 'Bowl' run around Gordon etc at 4:42/km pace. Felt good.
Thu
29 May
9 Track, Calwell. 7 x 400m at 3k race effort, with 2 minute recoveries.
Fri
30 May
nil Rest day.
Sat
31 May
12 1.15pm. Race: CCC - Bilga Bash XC 8k, 42nd in 35:11 (4:23/km). Good race, finishing ahead of Jim and not far behind Brian and Dale. Fiona was 3rd (34:08), Susan Hobson first female in 30:57.
Sun
1 Jun
12 Checking my new cross country course, including a run on the 3k at 4:42/km. Felt OK.
Week 22 71k - Good week and Bilga Bash. Weight 75.0kg.
Mon
2 Jun
15 Easy run around Gordon trails at 4:55/km pace.
Tue
3 Jun
12 Track, Calwell. Steady group run at 5:00/km.
Wed
4 Jun
15 Gordon trails run, solid effort at 4:37/km pace.
Thu
5 Jun
11 Track, Calwell. 10 x 300m with slow 100m recovery walks. Averaging about 58 secs for the 300s.
Fri
6 Jun
nil Rest day.
Sat
7 Jun
16 2.00pm. Race: CCC - Jack Pennington Trophy Race 16k XC - 28th in 70:36 (4:24/km). Splits: 34:38/35:58 (not fit enough to maintain pace). Ahead of Jim, but well behind Hugh Ford (66:36). Need to build up mileage base.
Sun
8 Jun
11 4.00pm. 'Lost World' run with Amanda and Michelle, trails and paddocks of Melrose, easy pace at 5:30/km.
Week 23 80k - Good week but slow cross country race. Weight 75.0kg.
Mon
9 Jun
11.7 Solid run around Mt Tuggeranong trails at 4:30/km pace.
Tue
10 Jun
nil Rest day. Long day at work.
Wed
11 Jun
16 Local run, solid effort at 4:24/km pace. Felt great! 2:04 split for 500m on the bikepath.
Thu
12 Jun
9.2 Track, Calwell. 6 x 300m in 60 seconds with 100m slow walk recoveries. Felt OK.
Fri
13 Jun
nil Rest day.
Sat
14 Jun
15.1 1.15pm. Race: CCC - Mt Taylor 5.4k - 8th in 21:57 (4:03/km). Moved ahead of Kelly and Erin second half. Race was won by Susan Hobson in 19:02. Also 6.8k race, 32nd in 33:21 (4:54/km) at a steady effort.
Sun
15 Jun
21.1 9.00am. Race: Vets' Half Marathon in 98:36 (4:40/km). Ran strongly from back in the group, including some low 4 minute ks. Last 14k in 62:12. Good run.
Week 24 73k - Good Mt Taylor race. Weight 75.0kg. 272km last 4 weeks.


DateKms Comments
Mon
16 Jun
13.1 Slow run around Mt Tuggeranong at 5:00/km, both calves tight.
Tue
17 Jun
16 Fadden Pines via Calwell Track including 3 surges, average pace 5:00/km. 1k split coming back in 4:15.
Wed
18 Jun
11.7 Around Mt Tuggeranong steady at 4:45/km. Felt OK except calves still tight and tired from work.
Thu
19 Jun
10 Track, Calwell. 5 x 400m in 82 seconds, 400m recovery jogs in 2:05. Felt OK.
Fri
20 Jun
nil Rest day.
Sat
21 Jun
18.2 1.15pm. Race: CCC - Brown Trig 5.7k XC, 7th in 24:59 (4:22/km). Good race, finishing just ahead of Rosemary. Also 11.1k race, 25th in 54:42 (4:55/km). Steady run. Felt OK.
Sun
22 Jun
10.3 3.00pm. Steady effort around Mt Tuggeranong, trails at 4:50/km pace.
Week 25 79k - Good week and race. Weight 75.0kg.
Mon
23 Jun
13 Fast around Mt Tuggeranong at 4:30/km.
Tue
24 Jun
13 Track, Calwell. Steady group run to Fadden Pines and back at 5:14/km pace.
Wed
25 Jun
9.7 Strong run around Mt Tuggeranong at 4:37/km after a late day at work.
Thu
26 Jun
nil Rest day. Rain!
Fri
27 Jun
nil Rest day. More rain today.
Sat
28 Jun
9.6 1.15pm. Race: CCC - Dunrossil Drive 4.2k XC - 14th 'B' Grade in 16:04 (3:49/km). Behind Burkie 15:48, but ahead of Brian, Jim and Charlie. Splits 7:53/8:11. Felt OK.
Sun
29 Jun
16.5

16.2
9.00am. Vets Jogalong Stromlo long run x 2 plus 4k in 76:12 (4:37/km).

4.00pm. Track, Calwell. Easy group run to Bonython and back at 5:36/km.
Week 26 78k - Good Dunrossil Drive. Getting fit. Weight 75.0kg.
Mon
30 Jun
13.3 Long lap around Mt Tuggeranong at 4:45/km.
Tue
1 Jul
14.1 Track, Calwell. Easy group long run at 5:00/km.
Wed
2 Jul
12.6 Solid effort around Mt Tuggeranong at 4:38/km pace.
Thu
3 Jul
10 Track, Calwell. 5 x 400m around 85 seconds, 400m recoveries in 2:10 (5:42/km). Felt OK.
Fri
4 Jul
nil Rest day.
Sat
5 Jul
7.5 1.15pm. Race: CCC - Theodore Fire Trail Mountain Run - 3rd! in 40:11 (5:21/km). Just behind Gordon (organiser) and ahead of Jim. Ran the downhill fast.
Sun
6 Jul
15.5 Bowl run around Gordon, Banks and Conder at 4:42/km pace. Quads sore.
Week 27 73k - Steady running this week. Weight 75.0kg.
Mon
7 Jul
nil Rest day. Long day at work.
Tue
8 Jul
11.7 Track, Calwell. Easy run with Marlene and Ryan at 4:50/km.
Wed
9 Jul
12.8 Strong lap around Mt Tuggeranong at 4:40/km. Felt OK but left knee niggly.
Thu
10 Jul
16 Track, Calwell. To Fadden Pines and back on the bikepath at 4:48/km, included a 4:39 km split.
Fri
11 Jul
nil Rest day. Late at work.
Sat
12 Jul
nil Rest day. Visiting Jim's for Erin and Baz's birthdays.
Sun
13 Jul
16.1 9.00am. Race: CCC - West Basin 10 Miles - 23rd in 66:40 (4:10/km). Ahead of Charlie and Jim and not far behind Burkie (65:09). Enjoyed the race. Getting fit.
Week 28 56k - Good 10 mile race. Weight 75.0kg. 286km last 4 weeks.


DateKms Comments
Mon
14 Jul
16.3 Bowl run around Gordon, steady at 4:55/km.
Tue
15 Jul
17.6 Track, Calwell. Loop to Fadden Pines at 5:00/km. Included 1k split up the bikepath in 3:37. Kelly ran 3:26! Good run.
Wed
16 Jul
18.3 Railway run steady at 4:55/km. A little tired. No injury niggles.
Thu
17 Jul
9.4 Track Calwell. 3 x 500m and 3 x 300m. Ran the 500s in 1:42 and the 300s in 58 seconds.
Fri
18 Jul
9.4 Quick lap around Mt Tuggeranong at 4:42/km.
Sat
19 Jul
nil Rest day. Travel to Cambewarra.
Sun
20 Jul
15 Cambewarra Farm 'NSW' Cross Country course, laps with Graeme and Nathan doing a bit. 68:24 (4:36/km). Felt OK. A well maintained course, interesting with some dips and hills.
Week 29 86k - Good training week. Weight 75.0kg.
Mon
21 Jul
nil Rest day. Graeme's then drive back to Canberra from Cambewarra.
Tue
22 Jul
12.4 Track, Calwell. Group run, electricity box with some quick running. 4:48/km. Also some drills.
Wed
23 Jul
22.1 Easy with Jim Tucker around Mt Ainslie then down to Central Basin LBG at 5:12/km.
Thu
24 Jul
8 Track, Calwell. 700, 500, 300, 500, 700m at 5k race pace with 3 minute rests.
Fri
25 Jul
9.3 Strong lap around Mt Tuggeranong at 4:39/km.
Sat
26 Jul
12.5 1.15pm. Race: CCC - Mount Ainslie 9.5k, 22nd in 39:00 (4:06/km). Good race! Ahead of Fiona and Burkie, just behind Joanna Bailey. Also, 3k race easy as a warm-up, 49th in 14:37.
Sun
27 Jul
11

14.1
9.00am. Vets' Fadden Pines 9k Handicap in 41:18 (4:35/km).

2.00pm. Track, Calwell. Very hilly group run at 5:15/km.
Week 30 89k - Good week and Mt Ainslie race. Weight 75.0kg.
Mon
28 Jul
9.2 Strong run around Mt Tuggeranong at 4:34/km. Tired!
Tue
29 Jul
12.7 Track, Calwell. Included 2 x 2km on the bikepath, up direction one in 8:03. Kelly ran 7:07!
Wed
30 Jul
17.3 Gordon bowl run, good first half then struggled. 4:50/km pace.
Thu
31 Jul
10.9 Track, Calwell. 3 x 300m and 2 x 500m steady effort - around 58s and 1:45s. Felt OK but tired.
Fri
1 Aug
nil Rest day. Furniture shopping with Joy.
Sat
2 Aug
16 2.00pm. Race: CCC - ACT Cross Country Championships 12k (Yarralumla) - 43rd in 50:26 (4:12/km). OK but not great. Finished just ahead of Jim.
Sun
3 Aug
7.6

10.5
9.00am. Jogalong group run at 6:00/km, very easy.

4.00pm. Steady lap around Mt Tuggeranong at 4:55/km. Tired!
Week 31 84k - OK but a little tired this week. Weight 75.0kg.
Mon
4 Aug
19.5 Railway run (up Monaro Hwy, over to railway and down) in 91:36 (4:42/km). Good run, felt OK.
Tue
5 Aug
10 Track, Calwell. Easy intervals and drills etc.
Wed
6 Aug
11 Steady run around Conder and Gordon at 4:50/km. Tired.
Thu
7 Aug
10.9 Track, Calwell. Intervals and hills. 4 x 500m with a 300m jog continuous. 500s in about 1:45. Felt OK.
Fri
8 Aug
12.6 Easy local run at 5:00/km pace.
Sat
9 Aug
7.2 Sydney - Pennant Hills trails with Bruce, Bernie King and Keith Mayhew. Easy running, listening to Keith's stories about racing Andy Lloyd in the City to Surf.
Sun
10 Aug
16 10.00am. Race: City to Surf 14k - 628th in 55:36 (3:58/km). Best result since 1990. Good race, pacing it well. Bruce ran 54:50.
Week 32 87k - Very happy with the City to Surf. Weight 75.0kg. 346km last 4 weeks.


DateKms Comments
Mon
11 Aug
nil Rest day. Late finish at work.
Tue
12 Aug
12.8 Track, Calwell. Easy, long with group to electicity box and back, Theodore trails at 5:10/km.
Wed
13 Aug
10.5 Easy around Conder etc trails at 5:15/km. Still feeling flat after the City to Surf.
Thu
14 Aug
10 Track, Calwell. Easy intervals. Still tired.
Fri
15 Aug
13.4 Local trails at 4:50/km. Feeling better on this run.
Sat
16 Aug
7 2.00pm. Race: CCC - Lotus Bay 6k XC - 17th in 25:00 (4:10/km). Good race! 11 secs ahead of Brian. Splits: 12:13/12:47. Benita Willis F1 (18 years) in 22:13. Kelly ran 23:39.
Sun
17 Aug
13.4 9.30m. Race: Mt Tennent Challenge 6.7k up in 63:48 (9:31/km). Jog back down. Very tired today. Shouldn't have run.
Week 33 67k - Very good Lotus Bay race. Weight 75.0kg.
Mon
18 Aug
nil Rest day. Work.
Tue
19 Aug
10 Track, Calwell. Group long run including the summit of Mt Tuggeranong at 5:35/km.
Wed
20 Aug
18.5 Long bikepath run at 4:37/km. Included a 3k split in 13:20. Felt good.
Thu
21 Aug
10.9 Track, Calwell. 5 x 500m in 1:43 average + 5 x 300m in 60 secs average.
Fri
22 Aug
nil Rest day. Work.
Sat
23 Aug
10.2 1.15pm. Race: CCC - Eucalypt Trail 3.4k, 11th in 13:31 (3:58/km). Finished 1 sec behind Mary-Jane Harding. Penny Grant F1 in 12:31. Also 6.8k race, 29th in 28:34 (4:12/km). Good race with Burkie. Finished ahead of Brian. Darren Wilson won in 21:07.
Sun
24 Aug
18.9 Long easy run with Gordon and the group at 5:30/km. Slow. Cold and windy.
Week 34 68k - Good races at the Eucalypt Trail. Weight 75.0kg.
Mon
25 Aug
9.2 Fast run around Mt Tuggeranong at 4:38/km. Cold. Snow on the mountains from overnight falls.
Tue
26 Aug
10 Track, Calwell. 10 x 200m in 37 to 40 seconds. Steady running.
Wed
27 Aug
19.1 Solid run around Bonython at 4:33/km. Early 4:20 k splits on the bikepath. Felt good.
Thu
28 Aug
9.1 Track, Calwell. 4 x 500m averaging 1:49 and 4 x 300m averaging 60 seconds (3:20/km).
Fri
29 Aug
nil Rest day.
Sat
30 Aug
13 1.15pm. Race: CCC - Pinnacle 'Stairway to Heaven' 4k XC - 10th in 15:55 (3:58/km). Ahead of Jim and Charlie. Also 8k race 'Novice Championships', 24th in 36:26 (4:33/km). Tired. Splits: 18:04/18:22.
Sun
31 Aug
17 4.00pm. Macarthur O/B on the bikepath in the rain in 80:54 (4:46/km).
Week 35 77k - Good Pinnacle 4k and week. Weight 75.0kg.
Mon
1 Sep
12.5 Solid run around Mt Tuggeranong (trails) at 4:45/km.
Tue
2 Sep
14 Strong pace on bikepaths around Conder at 4:42/km, including a 6:25 measured 1500m.
Wed
3 Sep
10.4 Steady around Mt Tuggeranong at 4:55/km. Tired.
Thu
4 Sep
nil Rest day. Late at work. Rain!
Fri
5 Sep
nil Rest day. Work.
Sat
6 Sep
6.4 2.00pm. Race: CCC - Carillon Relays 3k - A leg for SCT, 49th fastest time, 11:25 (3:48/km). Wore spikes. Very muddy. Quicker than Brian and Jim. Elaine Cooper ran 11:00 and Hugh Ford 11:03.
Sun
7 Sep
12.7 Vets' pack run Stromlo, O/B in 59:51 at 4:48/km. Out in 32:00 and back in 27:51. Felt good.
Week 36 56k - OK Carillon Relays. Weight 75.0kg. 268km last 4 weeks.


DateKms Comments
Mon
8 Sep
12.7 Long run around Conder and Banks at 4:55/km.
Tue
9 Sep
8.3 Track, Calwell. 500s and 300s easy at 20 seconds per 100m.
Wed
10 Sep
17 Short railway trail run at 5:00/km. Felt OK.
Thu
11 Sep
10 Track, Calwell. 700, 500, 300, 500, 700 steady at 22 seconds per 100m.
Fri
12 Sep
nil Rest day. Work.
Sat
13 Sep
10 6.00am. 'Pancakes' run from Amanda's with the group, easy at 6:00/km. Afternoon 40k bike race with the ACT Vets' Cycling Club.
Sun
14 Sep
10 4.00pm. Track, Calwell. Easy 500m repeats.
Week 37 68k - A fairly easy week. Weight 75.0kg.
Mon
15 Sep
nil Rest day. Work.
Tue
16 Sep
12.7

6.7
12.05pm. Long steady run around Banks at 4:50/km.

4.30pm. Track, Calwell. 700, 500, 300, 500, 700m in 2:18, 1:32, 53.0, 1:40, 2:17. Felt OK.
Wed
17 Sep
17.5 Conder, Banks, Gordon 'bowl' trail run at 4:45/km with a 4:42 split on the fire trail.
Thu
18 Sep
2.4 Track, Calwell. Short hill repeats, but stopped after the third as the right ankle/achilles was sore.
Fri
19 Sep
nil Rest day. Sore right achilles.
Sat
20 Sep
4.2 Easy run to Gordon's in Calwell and back at 6:00/km.
Sun
21 Sep
12 10.00am. Race: Canberra Times 10k Fun Run. 38:51 (3:53/km). Happy with that. Splits: 3:42, 3:45, 3:44, 4:01, 4:04 (19:16), 3:59, 3:48, 3:59, 3:59, 3:48 (19:33).
Week 38 55k - Good Canberra Times. Weight 75.0kg.
Mon
22 Sep
nil Rest day. Achilles seems OK.
Tue
23 Sep
nil Rest day.
Wed
24 Sep
nil Rest day.
Thu
25 Sep
nil Rest day.
Fri
26 Sep
nil Rest day. Left quad niggly. Out to see 'Brassed Off' with Joy and Mal.
Sat
27 Sep
12.2 Strong run around Conder at 4:40/km, feeling OK. 4:30 and 4:40 splits on the fire trail. Legs fair.
Sun
28 Sep
16.8 Vets' Handicap at Rani Road plus long warm-up and warm-down. 4:25/km pace for the 8k. Started fast and faded.
Week 39 29k - Recovery week. Weight 75.0kg.
Mon
29 Sep
15.3 Long run around Banks at 4:49/km. Felt OK.
Tue
30 Sep
6

5
2.00pm. 'Steps' run (down) in 27:48 (4:38/km).

4.30pm. Track, Calwell. 6 x 500m at 1:55 to 2:00 with 300m jog recoveries.
Wed
1 Oct
13.5 Long steady run around Conder at 4:50/km.
Thu
2 Oct
2.5 Track, Calwell. Warm-up jog but the right ankle/achilles was sore, so no session.
Fri
3 Oct
15.7 Long bowl run around Banks and Gordon at 4:52/km. Strong running at times. Felt OK.
Sat
4 Oct
nil Rest day. Visiting Joy and Mal to see 'My best Friend's Wedding'.
Sun
5 Oct
18.5 9.00am. Vets' pack run for 1 hours plus the Jogalong course at Stromlo at 4:53/km. Felt OK.
Week 40 76k - Steady week. Weight 75.0kg. 228km last 4 weeks.


DateKms Comments
Mon
6 Oct
5 8.00am. Race: Sri Chinmoy 4k in 17:24 (4:21/km). Left knee sore.
Tue
7 Oct
nil Rest day.
Wed
8 Oct
nil Rest day. Left achilles niggly.
Thu
9 Oct
5 Track, Calwell. 700m in 2:27 and 3 x 500m in 1:46. Achilles OK.
Fri
10 Oct
nil Rest day.
Sat
11 Oct
nil ACT Vets' Cycling Club 50k race at the old Federal Highway, averaged 30 kph for the distance in F-grade pack.
Sun
12 Oct
5 10.00am. Race: Olympic Day 4k Fun Run in 19:22 (4:51/km). Tired. Splits of 19:22/10:00.
Week 41 15k - Not a good week. Weight 75.0kg.
Mon
13 Oct
13.1 New loop around Banks at 4:48/km, pushing the pace. Felt OK.
Tue
14 Oct
8.3 Track, Calwell. Steady session - 900m, 700m, 500m, 700m in 3:33, 2:25, 1:47, 2:30. Felt OK.
Wed
15 Oct
13.1 Same course as Monday at 4:42/km.
Thu
16 Oct
8.4 Track, Calwell. 5 x 300m with a 500m recovery jog in 2:50 (continuous). An easy session with Michelle. Relaxed running. Times: 66, 70, 67, 66, 66. Felt OK this afternoon with no injury niggles.
Fri
17 Oct
nil Rest day. Visiting Joy and Mal's to see 'The Full Monty'.
Sat
18 Oct
13.1 12.30pm. Banks loop (reverse) at 4:49/km. Started strongly. Sore neck. No energy.
Sun
19 Oct
16 Vets' Handicap Mt Ainslie, steady running at 4:36/km. Long warm-up and warm-down.
Week 42 72k - Much better week. Weight 75.0kg.
Mon
20 Oct
nil Rest day. Long work day at Red Hill.
Tue
21 Oct
8.3 Track, Calwell. 4 x 200m with a 200m jog recovery in 60 seconds. 200s in 43, 42, 41, 40. Also 7 short hill repeats, full effort. Felt OK.
Wed
22 Oct
13.1 Banks loop running fast from early on. 59:58 (4:35/km). Fastest time. 4:25 km split on the fire trail.
Thu
23 Oct
6.7 Track, Calwell. 4 x300m, 4 x 200m with Darryl. 1 x 800m with Kelly. All at 22 seconds per 100m. Felt OK.
Fri
24 Oct
nil Rest day. Helping with the Masters Games Fun Run.
Sat
25 Oct
nil Rest day. Travel to Wagga for the 20th Athletics Carnival.
Sun
26 Oct
6 10.00am. Race: Kooringal-Wagga Athletics Club Carnival (grass track) - 1500m - 1st Vet in 6:07.2, 3000m - 1st Vet in 11:29.9 (3:45, 3:55, 3:50). Hot! Also the High Jump in 1.40m. Good weekend with the group. Very good grass track.
Week 43 30k - Close call with the injury. Weight 75.5kg.
Mon
27 Oct
10.4 Steady run around Banks at 5:04/km. Tired. Achilles sore first half.
Tue
28 Oct
8.3 Track, Calwell. Warm-up 6k to electricity box and back. 3 x 300m and 3 x 200m with Darryl.
Wed
29 Oct
13.1 Banks loop hard at 4:38/km. Felt OK. Hot. Incl a 4:24 km split on the fire trail.
Thu
30 Oct
4.5 Track, Calwell. Warm-up and easy jogging around. Supervising the session as Mike was away.
Fri
31 Oct
nil Rest day.
Sat
1 Nov
8 1.00pm. Race: Interclub - 100m in 14.5, 1 mile in 5:41.0, 400m in 67.2 and 4k fun run in 15:51.
Sun
2 Nov
6 11.00am. Track, Calwell. Easy run to and from the track. Legs sore. Also a sore throat.
Week 44 50k - Fun day at Interclub. Weight 75.0kg. 167km last 4 weeks.


DateKms Comments
Mon
3 Nov
10.4 5.00pm. Very slow local trail run at 5:20/km including a 5:15 km split on the trail. Sore legs and no energy at all. Maybe I'm sick? Not feeling well at all. Will visit the doctor and find out.
Tue
4 Nov
nil Rest day. Sore throat as well as quads. Helped Mike at the track. Doc put me on antibiotics.
Wed
5 Nov
nil Rest day. Sore throat.
Thu
6 Nov
5.6 7.30pm. Race: Vets' track races - 1500m in 4:58.9 (pleased to be under 5 minutes for that) first 300m in 55 secs so 4:50 is possible, 2k 'low' steeplechase in 7:48.
Fri
7 Nov
9.4 Easy slow run around Mt Tuggeranong at 5:21/km.
Sat
8 Nov
6.7 2.00pm. Race: Interclub - 800m 1st in B-grade, 2:24.8 (71/74). Started fast. Also, 4k fun run steady with Karen.
Sun
9 Nov
17 8.00am. Race: Brindabella Classic - 3rd leg for SCT team in 66:22 (3:54/km). This is the downhill leg finishing at Trevor's corner. PB is 64:45. Shows a lack of aerobic fitness.
Week 45 49k - Good 1500m, but not fit. Weight 75.0kg.
Mon
10 Nov
nil Rest day. Sore legs (quads) from yesterday's fast downhill running.
Tue
11 Nov
nil Rest day. Sore legs.
Wed
12 Nov
nil Rest day. Legs still sore!
Thu
13 Nov
3.5 7.00pm. Race: Vets' 800m - 2nd place in heat 2 in 2:40.0. Varied the pace. Legs still sore.
Fri
14 Nov
nil Rest day.
Sat
15 Nov
5.5 1.00pm. Race: Interclub - 100m in 15.0, 1500m in 5:15.0, 400m in 68.0 and High Jump in 1.50m. Tired.
Sun
16 Nov
11.4 10.00am. Race: Belconnen 7k Fun Run in 28:20 (4:03/km). Windy. Not fit!
Week 46 20k - Slow recovery from the Brindy Classic. Weight 75.0kg.
Mon
17 Nov
nil Rest day. Sore neck.
Tue
18 Nov
7.3 5.00pm. Race: Woden Mile - 1st senior in 5:33. PB! Ran 5:42 last year. Splits 2:42/2:51.
Wed
19 Nov
15.1 Loop around Tuggie Hill and Isabella Plains at 4:50/km.
Thu
20 Nov
6 Track, Calwell. Drills continous with the group. 3k up the bikepath at 4:35/km. Right achilles tender.
Fri
21 Nov
7.1 Very easy at 5:20/km. No energy. Right achilles and left arch sore.
Sat
22 Nov
10

3.5
10.00am. Race: Goulburn 9k Fun Run - 12th place in 36:00 (4:00/km).

3.00pm. Race: Interclub 800m in 2:28.0. Also 3000m race walk in 17:12.0.
Sun
23 Nov
11 10.00am. Race: MS000 Lake Tuggeranong 6.5k Fun Run in 26:48 (4:07/km). Kelly ran 26:05. Warm-up and down with Pat Fisher.
Week 47 60k - Better week but still ordinary. Weight 75.0kg.
Mon
24 Nov
9.5 7.30pm. Strong run at 4:30/km. Good time to do it. Hot day.
Tue
25 Nov
4.3 Track, Calwell. 4 x 200m at 40 seconds, full recovery. Warm-up and warm-down.
Wed
26 Nov
12 Conder fire trail intervals - 5 x 400m in 78.5, 74.6, 73.0, 75.0, 73.1.
Thu
27 Nov
5.5 8.00pm. Race: Vets' track - 400m in 67.0. Also 4-lap race walk. 20 minutes of easy jogging, Eucalypt trail behind the track. Tired.
Fri
28 Nov
nil Rest day. Lawn mowing.
Sat
29 Nov
13.3 1.30pm. Race: Interclub - 100m in 14.5, 1 mile in 5:38.0, 400m in 69.5 and 10,000m - equal 1st with Jim White in 42:59.81. ACT Champions!
Sun
30 Nov
9.4 7.30am. Race: ACT Fruit and Veg Triathlon (300m, 15k, 3k) in 47:07. Splits: 8:17, 26:47, 12:03. Tired!
Week 48 54k - Fun being ACT 10k Champ with Jim. Weight 75.0kg. 183km last 4 weeks.


DateKms Comments
Mon
1 Dec
nil Rest day.
Tue
2 Dec
9 6.00pm. Race: Interclub - 200m in 29.9, 800m in 2:39.0, 1500m race walk in 8:02.0, 4k Fun Run in 16:20 (4:05/km), 3000m in 11:59.0 (4:00/km). Good training day chasing interclub points for South Canberra Tuggeranong.
Wed
3 Dec
nil Rest day.
Thu
4 Dec
5.8 8.00pm. Race: Vets' Track - 3000m in 10:53.0 (3:38/km). Splits: 3:34, 3:38, 3:41. Good result. Feel like I can run faster next time.
Fri
5 Dec
3.8 6.30pm. Race: Parliament House Relays - ran 2 legs for SCT 'A' and 'B' teams. 1.63k lap - 27th in 5:43 (3:30/km), just ahead of Charlie. And 6:16 (3:51/km).
Sat
6 Dec
8.5 2.00pm. Slow lap around Mt Tuggeranong at 5:10/km. NO energy at all! Hot, windy and oppressive conditions. Didn't enjoy it.
Sun
7 Dec
12.4 9.00am. Train race cancelled, so a lap of East Basin LBG with Jim White, Geoff Monro and Gordon Nightingale at 4:48/km. Felt OK.
Week 49 39k - Good 3000m race. Weight 75.0kg.
Mon
8 Dec
9 Easy run around Mt Tuggeranong at 5:12/km.
Tue
9 Dec
6 7.00pm. Race: Interclub - 100m in 15.0 (headwind), 1500m in 5:09.5, 1500m race walk in 7:52.0, 2000m steeplechase in 8:24.5 and High Jump in 1.40m.
Wed
10 Dec
nil Rest day. Watching Vets' track cycling at Queanbeyan with Jim Tucker followed by a meal at the Central Cafe.
Thu
11 Dec
5 7.00pm. Race: Vets' Track - 1500m in 5:06.2. Started fast, first 300m in 57 seconds, 800m in 2:39. Faded. Tired.
Fri
12 Dec
17.5 6.00pm. Bikepath to Lake Tuggeranong, Bonython at 4:54/km. Felt OK. Needed this run.
Sat
13 Dec
nil Rest day.
Sun
14 Dec
11.5 8.00am. Race: Black Mountain Challenge (BMP to the top of Black Mountain), 5k in 24:40. Ran down afterwards in 22:40. Also a warm-up.
Week 50 49k - Lacking endurance in the 1500m. Weight 75.0kg.
Mon
15 Dec
9.7 Late run around Mt Tuggeranong at 4:50/km, checking out the Christmas lights.
Tue
16 Dec
9 6.00pm. Race: Interclub - 800m in 2:24.6, 1500m race walk in 7:23.4 (PB), Javelin in 21.6 metres, 3000m steady in 11:30.2.
Wed
17 Dec
nil Rest day. Long day at work.
Thu
18 Dec
nil Rest day. Long day at work.
Fri
19 Dec
6 Rest day. Long day at work.
Sat
20 Dec
8 30k bike ride at 26 kph plus a run afterwards at 5:00/km.
Sun
21 Dec
10.4 9.30am. Group long run with Mike, Codger and Michelle - Garran, ridge to Red Hill and around the golf course at 5:30/km. Nice and easy.
Week 51 43k - Happy with the 1500m walk PB. Weight 75.0kg.
Mon
22 Dec
nil Rest day. Long day at work.
Tue
23 Dec
nil Rest day. Long day at work.
Wed
24 Dec
nil Rest day. Long day at work.
Thu
25 Dec
nil Rest day. Christmas Day.
Fri
26 Dec
nil Rest day.
Sat
27 Dec
nil Rest day.
Sun
28 Dec
nil Rest day.
Week 52 0k - Work induced lack of running. Weight 75.0kg. 131km last 4 weeks.


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