Ewen's Running Diary - 1998

This page is my running diary from 1998, the year I turned 41. I was working too much and not running nearly enough. There were 157 days when I didn't run. Total mileage was 2,133 km - an average of 41 km per week.

My best results during 1998 were: 100m - 15.1, 200m - 30.4, 400m - 69.4, 800m - 2:31.0, 1500m - 5:08.0, 3000m - 11:12.0, 10,000m - 43:29.0, 3000m Steeplechase - 13:22.0, 1500m race-walk - 7:38.5, 5k road - 19:45, 10k road - 41:09, Half Marathon - 1:39:26, 12k cross country 51:21.

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
29 Dec
nil Rest day.
Tue
30 Dec
nil Rest day.
Wed
31 Dec
nil Rest day.
Thu
1 Jan
nil Rest day.
Fri
2 Jan
nil Rest day.
Sat
3 Jan
nil Rest day.
Sun
4 Jan
nil Rest day.
Week 01 No running - a training break over Christmas. Weight 75.0kg.
Mon
5 Jan
nil Rest day.
Tue
6 Jan
6 7.00pm. Race: Interclub - 4k fun run in 15:45 (3:57/km). A full race effort. Have lost aerobic fitness. Finished behind Jim White. Also did the 1500m race-walk in 7:40.
Wed
7 Jan
nil Rest day.
Thu
8 Jan
nil Rest day.
Fri
9 Jan
nil Rest day.
Sat
10 Jan
nil Rest day.
Sun
11 Jan
8 9.30am. Track, Calwell. Easy trails to electricity box (Theodore) and back with Codger at 5:36/km pace. Calves very tight. Achilles OK.
Week 02 14k - Injury niggles OK. Can resume normal training. Weight 75.0kg.
Mon
12 Jan
nil Rest day.
Tue
13 Jan
5.6 7.00pm. Race: Interclub 4k Fun Run in 15:58 (4:00/km). Tough! Also, 800m in 2:54, 1500m race-walk in 7:55. Losing fitness. Not enough running.
Wed
14 Jan
nil Rest day.
Thu
14 Jan
nil Rest day.
Fri
16 Jan
nil Rest day.
Sat
17 Jan
7.5 6.00pm. Mt Tuggers trails lap at 5:30/km pace. Achilles and right foot niggles OK. Heart rate high though.
Sun
18 Jan
7.4 9.30am. Track, Calwell. Theodore elec box out/back trails easy group run with Codger at 5:54/km pace. Achilles tight in the afternoon.
Week 03 20k - A very ordinary week. Weight 75.0kg.
Mon
19 Jan
nil Rest day.
Tue
20 Jan
6 7.00pm. Race: Interclub 4k Fun Run in 16:31 (4:08/km). Splits of 8:01/8:30. Also, 100m in 15.7, 1500m in 5:34.0, 1500m race-walk in 7:58.
Wed
21 Jan
5.8 6.00pm. Race: Aquathlon (swim/run) in 26:45. 400m/4km. Fair effort in training shoes. About 4:15 pace on the run.
Thu
22 Jan
8.7 Track, Calwell. Long run with Darryl and Chris to Gilmore and back via Chisholm at 5:24/km pace. Easy.
Fri
23 Jan
nil Rest day.
Sat
24 Jan
nil Rest day.
Sun
25 Jan
11.3 9.00pm. Race: Vets' Handicap Molonglo in 26:45 (3:50 first km then 4:30s). 27 minutes warm-up and warm-down.
Week 04 32k - A little better this week. Weight 75.0kg. 66km last 4 weeks.


DateKms Comments
Mon
26 Jan
7.9 Easy Mt Tuggers trails lap at 5:00/km pace. Felt OK, ran all the way.
Tue
27 Jan
8.1 Brian's run (up) at 4:54/km pace. Fairly strong running. Very tight left calf. Achilles OK.
Wed
28 Jan
nil Track cycling Queanbeyan with Jim Tucker.
Thu
29 Jan
4 7.00pm. Race: Vets' 1500m race-walk in 7:39.0. Hard effort. Also 5-lap spiral handicap in 8:38.
Fri
30 Jan
10 New local loop, steady pace at 5:06/km. Felt OK.
Sat
31 Jan
6 4.00pm. Race: Interclub - 200m in 30.4. 800m in 2:44.1. 1500m race-walk in 7:38.5. Fun Run 4k in 17:22 (tired).
Sun
1 Feb
12.2 Stromlo long run with Codger, Darryl and Jonathan at 4:54/km pace. Easy run, felt good.
Week 05 48k - Training slowly getting better. Weight 75.0kg.
Mon
2 Feb
nil Rest day.
Tue
3 Feb
8 6.00pm. Race: CCC - Summer Series, Museum 4.5k in 19:22 (4:18/km). Hot! Ran evenly.
Wed
4 Feb
8 7.00pm. Race: Aquathlon 500m swim / 5k run. 14:39 and 22:45 for the run. Finished ahead of Charlie Modrak! A better swim/run this week.
Thu
5 Feb
10 New 10k local loop at 4:54/km pace. Hot! Felt OK in spite of a long day at work. Getting fitter.
Fri
6 Feb
nil Rest day.
Sat
7 Feb
6 4.00pm. Race: Interclub - 100m in 15.1. High Jump in 1.45m. 1500m in 5:32.0. 4k Fun Run over 16 minutes (BAD calf cramp in the last 400m but jogged to the finish).
Sun
8 Feb
nil Rest day for the calf.
Week 06 32k - Enjoyed the Aquathlon. Weight 75.0kg.
Mon
9 Feb
nil Rest day.
Tue
10 Feb
5 6.00pm. Race: CCC - Summer Series, Rani Rd 5.2k - 50th in 23:16 (4:28/km). Easy, favouring left calf. Not good.
Wed
11 Feb
nil Rest day. Left calf sore.
Thu
12 Feb
nil Rest day. Left calf.
Fri
13 Feb
nil Rest day. Left calf.
Sat
14 Feb
6 4.00pm. Race: Interclub 1500m race walk in 7:55 (relay). Easy jogging as well.
Sun
15 Feb
12.5 10.00am. Track, Calwell. Easy Mt Tuggeranong trails with the group at 5:40/km pace. Left calf felt OK. Easy running seems fine.
Week 07 23k - Ordinary week nursing the calf injury. Weight 75.0kg.
Mon
16 Feb
nil Rest day.
Tue
17 Feb
7.1 6.00pm. Race: CCC - Summer Series, Ginninderra 7.1k - 42nd in 31:56 (4:29/km). Ran too hard, calf sore after 4k. Worried about this injury.
Wed
18 Feb
nil Rest day.
Thu
19 Feb
nil Rest day.
Fri
20 Feb
nil Rest day.
Sat
21 Feb
5 5.00pm. Race: Sri Chinmoy Sprint Triathlon (500m swim, 19k bike, 5k run) - 308th in 72 minutes - 14:55, 36:01, 21:03. Calf OK.
Sun
22 Feb
nil Rest day.
Week 08 12k - Happy with the triathlon. Weight 75.0kg. 115km last 4 weeks.


DateKms Comments
Mon
23 Feb
10 New bush run out/back south towards Conder at 5:12/km pace. Felt OK.
Tue
24 Feb
9.1 6.00pm. Race: CCC - Summer Series, Caton 8k - 40th in 36:50 (4:36/km). Solid first half with some walks coming back. 17:03/19:47.
Wed
25 Feb
10 Bush run west steady pace at 5:06/km. Feeling OK with no injury niggles. Need these runs.
Thu
26 Feb
nil Rest day. Massage from Maria White after work.
Fri
27 Feb
10 Bush run south at 4:54/km pace. Ran strongly and felt good in spite of tiredness from lack of sleep.
Sat
28 Feb
4 4.00pm. Race: Interclub - 200m in 31.1 (just behind Jim White), 800m in 2:37.1 steady effort with splits of 77/80.
Sun
1 Mar
14 Stromlo 6k with Codger and Jonathan then extra alone at a strong pace, 4:48/km for all. Felt good!
Week 09 57k - A much better week. Build on this! Weight 75.0kg.
Mon
2 Mar
10 Bush run west at 5:09/km pace. Steady running although tired. No injury niggles.
Tue
3 Mar
7 6.00pm. Race: CCC - Regatta Point 4k, 42nd in 15:57 (3:59/km). Strong run finishing just ahead of Nigel and Brian Wenn. 2k splits of 7:48 and 8:09. Feeling good.
Wed
4 Mar
10 Bush run west at 5:04/km pace. New Asics Kayano shoes. Felt OK.
Thu
5 Mar
10 Bush run south with Bruce Harrison, easy at 5:20/km pace.
Fri
6 Mar
nil Rest day.
Sat
7 Mar
7.5 11.00am. Race: ACT Track & Field Championships - 100m in 15.6, 400m in 69.4, 1500m in 5:22.0.
Sun
8 Mar
7.5 11.00am. Race: ACT Track & Field Championships - 200m in 32.3, 800m in 2:31.0, 3000m Steeplechase in 13:22.0. Finished ahead of Jim White in the 200, 800 and 1500. Glad the season is over!
Week 10 52k - Summer season Interclub points chase is over! Weight 75.0kg.
Mon
9 Mar
nil Rest day.
Tue
10 Mar
7 6.00pm. Race: CCC - Summer Series Boathouse 5k in 21:34. Ran with control at a steady pace. Felt quite tired.
Wed
11 Mar
nil Rest day.
Thu
12 Mar
nil Rest day.
Fri
13 Mar
nil Rest day.
Sat
14 Mar
nil Rest day.
Sun
15 Mar
10 5.00pm. Bush run west, running strongly for a fast time. 48:36 (4:51/km). Felt OK.
Week 11 17k - Bad week. Long work hours. Tired. Weight 75.0kg.
Mon
16 Mar
9 9.00am. Race: Sri Chinmoy 4k - 4th male in 16:41 (4:10/km). Bad fade - 8:08/8:33. 4k warm-down run.
Tue
17 Mar
7.5 6.00pm. Race: CCC - Weston Park Summer Series 7.5k, 36th in 31:22 (4:11/km). Ran hard, racing Ted Harrison and Ken White. Finished just behind Jim White. 15:29 out, 15:53 back.
Wed
18 Mar
10 Bush run west at 5:00/km pace. Started strong but faded. Right achilles tendon tight.
Thu
19 Mar
nil Rest day for the achilles.
Fri
20 Mar
10 Bush run south at 4:54/km pace. Achilles and heel sore first km. Started fast and faded. Hot!
Sat
21 Mar
10 Bush run west steady at 5:00/km pace. Felt OK.
Sun
22 Mar
10 9.00am. Race: Vets' Weston Park 8k handicap in 36:27 (4:33/km). Steady run, 17:43 first 4k then fading. Heel sore at the start.
Week 12 56k - Better but a long way from full fitness. Weight 75.0kg. 182km last 4 weeks.


DateKms Comments
Mon
23 Mar
8.8 Easy run with Bruce, Christine Pauling and Codger around Urambi Hills at 5:20/km pace. Felt OK.
Tue
24 Mar
7.8 6.00pm. Race: CCC - Summer Series, Black Mountain 5k - 50th in 20:27 (4:05/km). Laps of 6:42, 6:53, 6:52. Ran hard, especially the last 500 metres.
Wed
25 Mar
12.8 Around Richardson then Gilmore track out and back at 4:48/km pace. Felt OK if tired. No injury problems.
Thu
26 Mar
nil Rest day. Helping out at Calwell.
Fri
27 Mar
10 Bush run south, easy running at 5:08/km pace. After a late work day. Below outside right heel sore!
Sat
28 Mar
nil Rest day. Finishing Tuggie Athlete magazine.
Sun
29 Mar
17.8 Long run to Rose Cottage and back via the railway trail at 4:55/km pace. Felt OK, no problems.
Week 13 57k - Not too bad this week. OK race. Weight 75.0kg.
Mon
30 Mar
11.8 Around Urambi Hills plus out/back to Maccas on bike path at 4:48/km pace. Finished in the dark. Felt OK.
Tue
31 Mar
nil Rest day.
Wed
1 Apr
10 Bush run south at 4:49/km pace. Started fast with intent, tough last 20 minutes. Right heel sore.
Thu
2 Apr
10 Bush run west at 4:58/km pace. Another fast start with a slow second half. Heel was OK today. Feel like my fitness is improving.
Fri
3 Apr
10 Bush run south steady start then strong back in 48:58. Felt OK. Heel no problems.
Sat
4 Apr
15 1.00pm. Race: CCC - Deek's Forest Park 2.8k, 11th in 11:32 (4:07/km). Finished behind Jim. Also the 5.65k race in 26:21 (4:39/km) with splits of 13:00/13:21. Tired!
Sun
5 Apr
6

8
1.00pm. Women and Girls' Fun Run course at 4:36/km pace. Strong run, felt OK. Hot.
6.00pm. Steps Run (up) at 5:00/km pace. Strong second half. Good run.
Week 14 70k - A better week with improved aerobic fitness. Weight 75.0kg.
Mon
6 Apr
10 Bush run west at 4:48/km pace. Strong second half, feeling good. No injury problems. Time was 47:54.
Tue
7 Apr
nil Rest day.
Wed
8 Apr
10 Bush run south at a steady pace in 48:14.
Thu
9 Apr
10 Bush run west in the rain in 49:10. Tired after a late work day. OK.
Fri
10 Apr
15.3 Long run to Macarthur and back via Chisholm High School at 4:55/km pace. Tired.
Sat
11 Apr
13.2 2.00pm. Race: CCC - Weston Park 8.5k in 37:14 (4:23/km). Ran hard early. Felt tired. Ahead of Jim but behind Charlie and Hugh Ford.
Sun
12 Apr
16 Vets' Pack Run, Stromlo at 5:00/km pace. Easy early with a faster finish, running with Nigel C and Bill Rendel. Felt OK.
Week 15 74k - OK training week but an ordinary race. Weight 75.0kg.
Mon
13 Apr
13.7 Over Monaro Highway and up to railway trail, tunnel and back at 5:00/km pace. Tired.
Tue
14 Apr
10 Bush run south at 4:59/km pace. Steady effort, feeling tired. Bumped into Gary Hosking. Time was 49:37. No injury problems.
Wed
15 Apr
nil Rest day. Tired!
Thu
16 Apr
16.2 To Macarthur on the Isabella bikepath out/back at 4:55/km pace. Energy OK but legs sore.
Fri
17 Apr
8.5 Brian's run (down) plus a bit at 4:36/km pace. 4:30 km split on the fire trail.
Sat
18 Apr
5 4.00pm. Race: Canberra Marathon Eve 5k - 30th in 19:48 (3:58/km). Good result. Sprint finish. Splits: 3:41, 3:51, 4:05, 4:10, 3:58.
Sun
19 Apr
10.4 Lap of Central Basin with Codger after the marathon at 4:54/km pace. Also extra before. Felt OK and easy. Blisters.
Week 16 64k - Good week and OK race. Weight 75.0kg. 265km last 4 weeks.


DateKms Comments
Mon
20 Apr
nil Rest day. SCT AGM night.
Tue
21 Apr
10 Bush run south in 47:56. Easy start then a fairly strong run although tired.
Wed
22 Apr
10 Bush run west, started faster than usual. Best time for this course - 47:06.
Thu
23 Apr
nil Rest day. Tired. Need more sleep!
Fri
24 Apr
10 Bush run south in 48:13. Strong run, feeling OK. No problems.
Sat
25 Apr
6.7 2.00pm. Race: CCC - Anzac Relays 3.6k leg in 14:38 (4:04/km). 81st fastest time from 131, wanted it to be faster than this. Even effort in training shoes. Felt tired.
Sun
26 Apr
13.5 9.00am. Race: Vets Deeks Rec Handicap 8.5k in 36:58 (4:20/km). Plus warm-up and warm-down.
Week 17 50k - Feeling fitter but still not racing that well. Weight 75.0kg.
Mon
27 Apr
10 Bush run west in 48:18. Tired!
Tue
28 Apr
11.3 Track, Calwell. Group run over to Melrose Pines. Fartlek running, ave 5:00/km, some quite fast. Felt good!
Wed
29 Apr
10 Bush run south in 46:56 (fastest time for this course). Strong middle sections and fast last 10 minutes. Tired.
Thu
30 Apr
nil Rest day. Watching the Calwell group run hills.
Fri
1 May
7.4 Easy run with Bruce on the fire trail at 5:30/km.
Sat
2 May
20.1 1.15pm. Race: CCC - Duffy Forest 4.5k, 25th in 19:08 (4:15/km). Good race, not far behind Charlie. Also 8.1k, 46th in 36:06 (4:27/km). Bruce ran 35:04. Plus warm-ups/downs.
Sun
3 May
13.4 Stromlo long run easy with Codger, Craig, Darryl and Chris at 5:00/km. Right heel niggly.
Week 18 72k - Better week although tired from work hours. Weight 75.0kg.
Mon
4 May
nil Rest day.
Tue
5 May
nil Rest day. Helping at Calwell.
Wed
6 May
10 Bush run south with Craig in 47:20. Solid effort, even pace. Felt fresh. No problems.
Thu
7 May
2 Track, Calwell. Warm-up with Amanda. Helping Sally with drills and technique.
Fri
8 May
nil Rest day. Late finish at work.
Sat
9 May
14.8 1.15pm. Race: CCC - Deeks Forest Park Sugden 4k, 23rd in 16:30 (4:07/km). Fair race. Also 8k, 45th in 36:48 (4:36/km). Steady run, no injury niggles.
Sun
10 May
13.8 9.00am. Race: Vets Cross Country at Fadden Pines - 10k steady in 44:48. Felt OK. Plus warm-up and warm-down.
Week 19 40k - Training down this week due to work. Weight 75.0kg.
Mon
11 May
10 Bush run south in 49:25, easy as feeling tired. No injury niggles.
Tue
12 May
10 Track, Calwell. To electricity box on trails then bush out/back with group including new runners Shaun and Haddon at 5:12/km pace.
Wed
13 May
12.3 From Calwell, bush run west plus extra with Craig at 4:42/km pace. Solid effort, felt OK.
Thu
14 May
nil Rest day.
Fri
15 May
10 Bush run south very easy in 49:37.
Sat
16 May
nil Rest day prior to the half marathon.
Sun
17 May
30 9.00am. Race: Canberra Half Marathon - 21.1k, 138th in 1:39:26 (4:42/km). Steady with Codger early and finishing fast. Splits: 23:03, 24:11, 25:21, 22:08 + 4:50. PM - Very easy afternoon run with the group to Isabella Plains and back at 5:40/km.
Week 20 72k - Good week and HM training run. Weight 75.0kg. 234km last 4 weeks.


DateKms Comments
Mon
18 May
nil Rest day.
Tue
19 May
nil Rest day. Drills with the Calwell group.
Wed
20 May
10 Bush run south in 46:12. Fastest time for this course. Ran hard from early on, fading the last 10 minutes. OK.
Thu
21 May
nil Rest day. Helped with the group at Calwell.
Fri
22 May
10 Bush run west, easy pace in 48:44. Quite tired.
Sat
23 May
16 1.15pm. Race: CCC - Red Hill 4k, 15th in 15:44 (3:56/km). Good race running with Michelle W-P, finishing just behind Charlie. Splits 7:31/8:13. Also, 8k steady with Jim, 43rd in 36:25 (4:33/km).
Sun
24 May
12 Chapman Ridge with the Calwell group, steady easy effort, 5:30/km pace, down to horse paddocks and back.
Week 21 48k - Good 4k race at Red Hill. Weight 75.0kg.
Mon
25 May
10 Bush run south in 49:15 with dodgy blood sugar early, feeling better later in the run.
Tue
26 May
10.3 Track, Calwell. Easy long run with the group at 5:00/km pace.
Wed
27 May
12.6 Long run with Craig around Banks and back via Conder shops at 4:45/km pace. Strong run, felt OK.
Thu
28 May
11.9 Track, Calwell. Long run with Craig, Kelly, Jono and Erin around Mt Tuggers trails at 4:50/km pace. Some faster sections, feeling OK.
Fri
29 May
nil Rest day.
Sat
30 May
11 2.00pm. Race: CCC - Bilga Bash 8k, 41st in 34:51 (4:21/km). Ahead of Jim but behind Hugh F. Laps of 16:54 and 17:57. OK race. Fitness is coming back.
Sun
31 May
12.5 Track, Calwell. Long group run around Mt Taylor and up to the summit and back at 5:05/km pace. Easy running, felt OK.
Week 22 68k - OK training week and cross country race. Weight 75.0kg.
Mon
1 Jun
nil Rest day.
Tue
2 Jun
7.6 Track, Calwell. Short group run at 4:55/km pace to Calwell Hill and Theodore, easy in the dark after a speech from Mike.
Wed
3 Jun
10 Bush run south in a PB of 45:25 (4:33/km). Ran hard from early on, chasing a good time. Left quad a little sore.
Thu
4 Jun
nil Rest day. Timing kids' intervals at Calwell.
Fri
5 Jun
nil Rest day. Very late at work.
Sat
6 Jun
11.2 1.15pm. Race: CCC - Lake Tuggeranong 3k, 19th in 11:16 (3:45/km). 5 secs behind Charlie. 5:29/5:47. Also, 6.5k race strong effort 38th in 26:32 (4:04/km).
Sun
7 Jun
15.5 With Gordon Nightingale, west trails bowl run around Gordon, Banks and Conder easy at 5:06/km pace.
Week 23 44k - Good 3k race at Lake Tuggeranong. Weight 75.0kg.
Mon
8 Jun
15.5 Same course as yesterday but clockwise and running harder in the middle section, 4:50/km pace.
Tue
9 Jun
nil Track, Calwell. Helping out. Should try to fit in an earlier long warm-up run.
Wed
10 Jun
10 Bush run south with Craig, solid pace early before an easier finish. 46:30. Felt good.
Thu
11 Jun
5.8 Track, Calwell. Short warm-up with group to electricity box and back on trail at 5:03/km pace. Easier coming back.
Fri
12 Jun
nil Rest day.
Sat
13 Jun
9.4 1.15pm. Race: CCC - North Lyeham Ridge 6.2k, 51st in 26:00 (4:11/km). Splits 12:38/13:22. Ahead of Jim and Miriam. Good race.
Sun
14 Jun
16.3 From Mugga Lane, Isaacs Ridge to Red Hill golf course with group at 4:54/km pace. Picked up by Mike at the finish. Good run, felt OK.
Week 24 47k - OK race. Mileage not there yet. Weight 75.0kg. 207km last 4 weeks.


DateKms Comments
Mon
15 Jun
nil Rest day. Work.
Tue
16 Jun
6.5 Track, Calwell. Group warm-up run at 5:00/km pace.
Wed
17 Jun
nil Rest day.
Thu
18 Jun
12.4 From Calwell with Craig, Gilmore track to railway and down to Hume and back, solid effort all the way, 4:35/km pace.
Fri
19 Jun
nil Rest day.
Sat
20 Jun
10.5 1.15pm. Race: CCC - Oakey Hill 3.5k, 7th in 14:44 (4:12/km) finishing just behind Charlie, ahead of Jim. Also, 7k race steady in 33:50. 15:25/18:24. A little tired.
Sun
21 Jun
6 10.00am. Race: Terry Fox 5k Fun Run, 21st in 19:52 (3:58/km). Got to 2k in 7:45 but faded. Tired from yesterday.
Week 25 35k - Ordinary training week. OK races. Weight 75.0kg.
Mon
22 Jun
nil Rest day.
Tue
23 Jun
nil Rest day. Cold and wet. Tired from work.
Wed
24 Jun
nil Rest day. Coldest June day for many years.
Thu
25 Jun
10.2 Track, Calwell. Gilmore track to railway run steady with the group at 4:56/km pace.
Fri
26 Jun
nil Rest day.
Sat
27 Jun
15.9 1.15pm. Race: Jack Pennington Trophy Race 16k Weston Park, 31st in 66:42 (4:10/km). OK race, ahead of Jim and Ted. Gerard Ryan 1st in 52:34.
Sun
28 Jun
10.2 Track, Calwell. Long run through paddocks up to railway line with group at 5:25/km pace. Cut short when Kelly sprained her ankle. Rescued in the back of a farmer's ute.
Week 26 36k - Race was OK but training not OK. Weight 75.0kg.
Mon
29 Jun
nil Day off work - right eye hit by a thrown packet at work.
Tue
30 Jun
nil Rest day. Off work for the eye.
Wed
1 Jul
11 Easy long run Mt Tuggeranong trails at 5:06/km pace.
Thu
2 Jul
nil Rest day.
Fri
3 Jul
nil Rest day.
Sat
4 Jul
nil Rest day. All day setting up for my CCC race at Theodore, plus packing up, processing results etc.
Sun
5 Jul
9 Stromlo, steady easy group run at 5:00/km pace with the Calwell group, plus Bruce Core and Nash. OK.
Week 27 20k - Not a good week, but the eye is OK, so all good! Weight 75.0kg.
Mon
6 Jul
10 Bush run south, running strongly in 46:32. A surprisingly good run after such an ordinary week. Due to fresh legs probably.
Tue
7 Jul
10.4 Track, Calwell. Easy group run around Mt Tuggeranong trails at 5:00/km pace. Felt OK.
Wed
8 Jul
nil Rest day.
Thu
9 Jul
nil Rest day.
Fri
10 Jul
10 Bush run west, running strongly in 46:30. Cold and windy. Slight right achilles niggle.
Sat
11 Jul
9.7 Steady lap of Mt Tuggeranong at 4:48/km pace.
Sun
12 Jul
6.2 9.00am. Race: CCC - Gungahlin Diddams Close 5k, 10th in 19:45 (3:57/km). Good race, but behind Miriam and Erin Lenon.
Week 28 46k - OK 5k and a better week. Weight 75.0kg. 137km last 4 weeks.


DateKms Comments
Mon
13 Jul
nil Rest day.
Tue
14 Jul
nil Rest day.
Wed
15 Jul
10 Bush run south, steady pace in 47:15. Felt OK.
Thu
16 Jul
nil Rest day.
Fri
17 Jul
nil Rest day.
Sat
18 Jul
nil Rest day. Travel to Cambewarra.
Sun
19 Jul
10.4 Cambewarra. Steady morning run (8.00am) while others were sleeping/having breakfast. Out/back school and Hockeys Lane in 48:54 (4:42/km). Felt OK. No niggles.
Week 29 20k - Long work hours pretty annoying. Weight 75.0kg.
Mon
20 Jul
nil Rest day.
Tue
21 Jul
nil Rest day.
Wed
22 Jul
10.1 Bush run south with Craig, running hard in 45:33. Felt good, no problems.
Thu
23 Jul
nil Rest day.
Fri
24 Jul
10 Bush run west in 47:02. Tired, just surviving this run. Start of Long Service Leave! Need some time off work!
Sat
25 Jul
12.7 2.00pm. Race: CCC - Mount Ainslie 9k, 29th in 39:40 (4:24/km). Ahead of Ted but behind Brian and Hugh F. Splits of 19:26/20:14. New course. Have lost fitness.
Sun
26 Jul
nil Rest day.
Week 30 32k - Mount Ainslie showed that I'm not fit. Weight 75.0kg.
Mon
27 Jul
nil Rest day. Raining.
Tue
28 Jul
nil Rest day.
Wed
29 Jul
nil Rest day. Rain.
Thu
30 Jul
nil Rest day. Helping out at Calwell.
Fri
31 Jul
nil Rest day.
Sat
1 Aug
12 2.00pm. Race: CCC - ACT Cross Country Championships 12k (Questacon), 50th in 51:21 (4:16/km). Course a little short. Started well but faded after 6k in 24:24. 2k splits: 7:52, 8:17, 8:34, 8:52, 8:54, 8:51. Behind Jim (51:00) and Charlie (47:59). Not at all fit.
Sun
2 Aug
nil Rest day. Preparing for the US trip.
Week 31 12k - Slow XC Championships race as expected. Weight 75.0kg.
Mon
3 Aug
8 5.00pm. Easy around Mt Tuggeranong with Craig Core at 5:00/km pace. Last run prior to the US trip.
Tue
4 Aug
nil Rest day. Packing.
Wed
5 Aug
nil Rest day. Packing.
Thu
6 Aug
nil USA trip with Gordon and Maggie. Fly out at 6.00AM! Monteith Riverpark (Oregon) concert with Joe and Deb Thursday night.
Fri
7 Aug
10.7 From Joe and Deb's farm to Samuel's Summit with Joe and Gordon, easy at 5:30/km. Nice single track trail through a forest to good views.
Sat
8 Aug
nil Drive to Salem and a visit to Costco for camp supplies including a trampoline.
Sun
9 Aug
4.3 Easy run/walk with Gordon at 7:00/km plus a hike with the locals.
Week 32 23k - Running in America! Weight 75.0kg. 87km last 4 weeks.


DateKms Comments
Mon
10 Aug
10.1

10
7.25am. Samuel's Summit with Kelly Idema (one of the students at Joe's running camp) at 5:36/km.
5.00pm. Samuel's Summit reverse including some walking with the kids at 5:24/km pace.
Tue
11 Aug
nil Trip to Eugene's Hayward Field to watch Gordon's 5000m at the World Masters Championships - good race from Gordon in 18:08.
Wed
12 Aug
3.7

10.1
7.40am. Short easy trail run with Cammy and Jennifer at 6:00/km.
5.00pm. Samuel's Summit with Khan, Tim, Nathan and Kelly at 5:40/km.
Thu
13 Aug
5.9

10.6
7.30am. With Kelly on Price Creek Rd to the main bitumen road out/back at 4:40/km pace. Hot!
5.00pm. Group road run with the campers at the Luckiamute River at 4:45/km plus a swim afterwards. Ran back the short way afterwards (4.7k) at 4:25/km.
Fri
14 Aug
nil Trip to Hayward Field, Eugene for Gordon's 3k Steeplechase race. Silver medal A/G in 12:04!
Sat
15 Aug
10 Solo run to Samuel's Summit in light rain at 5:24/km pace. Running stronly on the 800m loop first. Good run.
Sun
16 Aug
nil Back to Eugene for Gordon's Cross Country race. Fun watching and cheering.
Week 33 60k - Good running week in 'The Big One' (USA). Weight 75.0kg.
Mon
17 Aug
nil Sleep in. Day visit/picnic to Silver Creek Falls.
Tue
18 Aug
2.7 Hike/run to Mary's Peak. Short run at 5:30/km.
Wed
19 Aug
15

5
7.30am. Canyon dirt road run from Joe's with Gordon and Blackie the dog out/back at 4:25/km. 35:56/29:56. Fast back.
4.00pm. Oregon Coast walk/jog at Cape Perpetua, easy at 8:00/km.
Thu
20 Aug
10 Samuel's Summit easy with Joe, Dana and Ronnie at 5:45/km pace leaving the camp at 5:30 in the afternoon.
Fri
21 Aug
10.3 8.00am. Part of the Canyon road from the camp with Gordon and two of the boys at 4:30/km. Afternoon drive to Mt Hood.
Sat
22 Aug
nil Mt Hood visit, Tumblin' Gordon's accident and the Budget Inn.
Sun
23 Aug
nil Travel to Seattle SeaTac Airport for the flight to Vancouver.
Week 34 43k - Some enjoyable runs from Joe's camp. Weight 75.0kg.
Mon
24 Aug
nil Travel, Canada to Australia.
Tue
25 Aug
nil Arriving home in Canberra.
Wed
26 Aug
10 Bush run south running strongly in 48:20 but breathing hard. Fitness down.
Thu
27 Aug
nil Sorting photos for The Big One story.
Fri
28 Aug
nil Rest day.
Sat
29 Aug
nil National Cross Country Champs at Questacon.
Sun
30 Aug
nil National Cross Country Champs at Questacon.
Week 35 10k - Holiday recovery week. Weight 75.0kg.
Mon
31 Aug
nil Rest day.
Tue
1 Sep
10 Bush run west in 49:40 which was a real struggle today.
Wed
2 Sep
6.1 7.00am. Canberra Times Fun Run group, easy at 6:00/km pace.
Thu
3 Sep
nil Rest day.
Fri
4 Sep
nil Rest day.
Sat
5 Sep
4.8 2.00pm. Race: CCC - Carillon Relays, 3k in 12:37 (4:12/km). Tough conditions. 75th fastest time. Jim ran 12:26. Have lost fitness.
Sun
6 Sep
9.2

10
9.00am. Canberra Times FR group at Stromlo easy at 6:30/km.
4.00pm. Bush run west, strong in 48:12. A better run.
Week 36 40k - Easing back into it after the US trip. Weight 75.0kg. 153km last 4 weeks.


DateKms Comments
Mon
7 Sep
nil Rest day. Back at work and long days again. No!
Tue
8 Sep
7.2 Track, Calwell. Group run on the Theodore trail up to the electricity box and back, good tempo at 4:42/km pace. Polar HR monitor, average about 150 for this run.
Wed
9 Sep
10 Bush run west in 46:40 pushing hard. Felt OK.
Thu
10 Sep
7.4 Track, Calwell. Out/back to the electicity box on trails at 5:00/km pace.
Fri
11 Sep
10 Bush run souh in 46:08, pushing hard for time.
Sat
12 Sep
nil Bulli trip to Aunty Doff's.
Sun
13 Sep
nil Home via Cambewarra and Kangaroo Valley.
Week 37 34k - A couple of good runs in an ordinary week. Weight 75.0kg.
Mon
14 Sep
nil Rest day. Busy at work - long hours.
Tue
15 Sep
13.4 Track, Calwell. No group training so out/back on trails to the last gate in Banks at 4:40/km pace.
Wed
16 Sep
10 Bush run south running hard again in 46:20. Felt OK.
Thu
17 Sep
8.5 Track, Calwell. Out/back on the bikepath with Kelly steady at 5:24/km pace. Section at 5:00/km was at around 150 heart rate.
Fri
18 Sep
nil Rest day.
Sat
19 Sep
10 Easy run with Bruce on the trails around Mt Tuggeranong at 5:30/km.
Sun
20 Sep
10 10.00am. Race: Canberra Times Fun Run 10k in 41:09 (4:07/km). Steady run, with Erin to 8k. Splits: 3:56, 3:53, 3:59, 4:15, 4:21, 4:14, 4:06, 4:17, 4:05, 4:00.
Week 38 84k - OK Canberra Times Fun Run. Weight 75.0kg.
Mon
21 Sep
nil Rest day. Long work day - Open Roads.
Tue
22 Sep
8 Track, Calwell. Electricity box O/B running strongly at 4:30/km pace. Heart rate around 160. RS 720.
Wed
23 Sep
nil Rest day.
Thu
24 Sep
nil Rest day. Helping at Calwell.
Fri
25 Sep
nil Rest day. Tired.
Sat
26 Sep
nil Rest day. Finishing Tuggie Athlete magazine.
Sun
27 Sep
15 Vets Mt Taylor Handicap 6.5k in 32:14, finishing 4th. Strong through 5k in 23:06. Also long warm-up and warm-down.
Week 39 23k - Busy at work again. Not good. Weight 75.0kg.
Mon
28 Sep
nil Rest day.
Tue
29 Sep
nil Rest day.
Wed
30 Sep
11.1 Track, Calwell. Warm-up there and back. 7 x 300m, 100m slow walk recoveries. 62, 57, 56, 59, 56, 60, 57. Average 58.0.
Thu
1 Oct
11.1 Track, Calwell. Before helping out, ran 6 x 300m. 61, 56, 56, 58, 59, 63. Felt tired. Average 59.1.
Fri
2 Oct
nil Rest day. Busy work day, then house cleaning.
Sat
3 Oct
nil Visit from Graeme and family. Out to the park then the fun factory.
Sun
4 Oct
9.8 5.30pm. After Graeme left, ran around Tuggeranong Homestead steady at 4:48/km.
Week 40 32k - Good to be back on the track. Weight 75.0kg. 173km last 4 weeks.


DateKms Comments
Mon
5 Oct
10 Bush run west in 48:48. Tired. No energy at all.
Tue
6 Oct
7.8 Track, Calwell. With Michelle, 3 x 600m and 3 x 400m barefoot with 2:30 jog recoveries. 2:39, 1:28, 2:17, 1:26, 2:16, 1:27. A different session - enjoyed it. Felt OK - no problems.
Wed
7 Oct
nil Rest day.
Thu
8 Oct
nil Rest day. Helping out at Calwell.
Fri
9 Oct
nil Rest day.
Sat
10 Oct
6 Track with Geoff Monro, Stuart Doyle and Gordon Nightingale. 6 x hill repeats then 4 x 400m in 82 seconds.
Sun
11 Oct
5 Track, Calwell. Warm-up then 4 x 300m with 100m slow walk recoveries. 55.2, 54.9, 56.6, 55.9. Felt OK.
Week 41 29k - Enjoying the track sessions. Weight 75.0kg.
Mon
12 Oct
nil Rest day. Very late at work.
Tue
13 Oct
nil Rest day. Helping with video for coaching form etc at Calwell.
Wed
14 Oct
10 Bush run south with Craig, running hard in 46:03. Good time. Average heart rate about 156.
Thu
15 Oct
8.2 Track, Calwell. 5 x 900m with 2:45 recoveries. 3:19, 3:18, 3:22, 3:21, 3:27.
Fri
16 Oct
10 Bush run west steady in 48:05. Quite tired.
Sat
17 Oct
5 Warm-up for 'Sunsmart Games' track meet. Didn't race as there were few entrants at my standard.
Sun
18 Oct
nil Rest day. Working on the SCT website.
Week 42 33k - Not nearly enough running. Weight 75.0kg.
Mon
19 Oct
10 Bush run south in 47:59. Tired before starting out. Had a strong second half coming back.
Tue
20 Oct
9 Track, Calwell. 4 x 600m and 3 x 400m alternating. 2:04, 81, 2:06, 79, 2:08, 80, 2:09. Good.
Wed
21 Oct
10 Bush run west in 48:17. Slow start and a strong finish. Tired. Sore back of right heel.
Thu
22 Oct
7 Track, Calwell. 9 x 200m running clockise from the 100m start, finishing at the 1500m start (uphill). 36.8, 36.2, 36.3, 36.3, 36.0, 36.3, 36.2, 36.1, 36.2.
Fri
23 Oct
6 Steps run (up) slow at 4:57/km pace. Tired.
Sat
24 Oct
24

7.7
7.00am. Cotter '15 mile' easy with Nigel C and Jennifer Amyx in 2:14:45 (5:37/km). Felt OK.
4.00pm. Interclub 4k fun run easy in 17:58 (4:29/km) plus a 20 min warm-up/down with Anne Forbes.
Sun
25 Oct
14.1 10.00am. Race: Belconnen Fun Run (Lake Ginninderra) 7k in 30:30 (4:21/km). Sore legs from yesterday's running. Warm-up and down very easy.
Week 43 87k - Biggest week for a long time. Good! Weight 75.0kg.
Mon
26 Oct
10 Bush run south in 55:40. Very easy as the legs were very sore from the weekend's running.
Tue
27 Oct
6.4 Track, Calwell. Striding the straights (22 secs) and jogging the bends, ave pace 5:30/km. Legs too sore for faster running.
Wed
28 Oct
10 Bush run west, easy in 52:20. Legs still sore.
Thu
29 Oct
6.4 Track, Calwell. 6 x 500m with 2:40 recoveries. 1:40, 1:42, 1:42, 1:44, 1:41, 1:41. Good session.
Fri
30 Oct
nil Rest day. Sore left calf!
Sat
31 Oct
5 2.00pm. Race: Interclub 1500m in 5:08.0. Was leading the B-grade race until the last 300m. Kelly won in 5:02. Passed Kim S last 50m.
Sun
1 Nov
16.2 Stromlo long run at 4:48/km pace. First 30 mins with Codger and the rest solo. Felt quite good. Training going well.
Week 44 54k - Good 1500m race. Weight 75.0kg. 203km last 4 weeks.


DateKms Comments
Mon
2 Nov
10 Bush run south steady pace in 48:06. Good run.
Tue
3 Nov
7 Track, Calwell. 15 x 200m with 150m jog recoveries in 1:35. Averaged 37.4 (36.3 to 39.7). Felt OK. No problems or injury niggles.
Wed
4 Nov
10 8.30pm. Race: ACT 10,000m Championships - 6th in 43:29.0 (4:21/km). Easy start, running with Codger through 5000m in 21:52. Steady paced race. Felt OK. 10k on the track is a long race off low base mileage.
Thu
5 Nov
10.9 Track, Calwell. Easy long run with Erin, Michelle and Jonathan to the Conder shops and back at 5:30/km pace. Felt OK.
Fri
6 Nov
nil Rest day.
Sat
7 Nov
nil Rest day.
Sun
8 Nov
18.6 9.00am. Race: Brindabella Classic Relay 2nd leg in 93:07 (5:00/km). In an SCT team with Amanda, Jim White and Kim Sainsbury. Total time of 4:06 for the 53k. Great!
Week 45 56k - OK 10,000 and fun Brindy. Weight 75.0kg.
Mon
9 Nov
8.3 Slow Mt Tuggeranong fire trails at 5:30/km. No energy at all. Legs very sore following the Brindy Classic hills!
Tue
10 Nov
2.4 Track, Calwell. Just an easy warm-up jog around the ovals at 5:30/km pace.
Wed
11 Nov
12.6 Mt Taylor to Oakey Hill fire trail steady at 5:05/km pace. Running with Amanda O, Paul, Kelly, Codger and Kim. Tired.
Thu
12 Nov
nil Rest day.
Fri
13 Nov
10 Bush run south steady effort in 50:55. Legs still a little sore. Tired.
Sat
14 Nov
nil Drive to Cambewarra for Dad's birthday party.
Sun
15 Nov
8.2 5.00pm. After arriving home, easy fire trails run around Mt Tuggeranong at 5:20/km pace.
Week 46 41k - Recovery week from the Brindy Classic. Weight 75.0kg.
Mon
16 Nov
nil Rest day.
Tue
17 Nov
nil Rest day.
Wed
18 Nov
10 Bush run south, running hard from early. 48:02. Still tired. Right achilles a little sore.
Thu
19 Nov
4 6.45pm. Race: ACT Vets' 3000m at Woden grass track. 5th in 11:12.0 (3:44/km). Ran barefoot. Good effort. Splits: 3:41, 3:47, 3:44.
Fri
20 Nov
6.8 Slow fire trail run at 5:48/km. Still tired. No energy at all. Lack of sleep and poor diet?
Sat
21 Nov
5 3.00pm. Race: Interclub 1500m in 5:13.2. First 300m in 59 secs then faded. Windy. Also, 3000m Steeplechase steady in 14:38.0.
Sun
22 Nov
7.8

10.6
9.00am. Track, Calwell. Easy run with Erin, O/B Gilmore trail at 5:20/km. Achilles good!
6.00pm. New run around Mt Tuggeranong and Calwell at 4:55/km. Tired.
Week 47 44k - Need 4 weeks of good training, diet & rest. Weight 75.0kg.
Mon
23 Nov
10.6 New Mt Tuggeranong course, running hard for time in 50:30 (4:46/km). No achilles niggles.
Tue
24 Nov
nil Rest day.
Wed
25 Nov
8.5 Track, Calwell. Ran to and back for warm-up/down. Track wet, soft and slow. 2 sets of 3 x 500m with 1:45 walking rests. 7 mins between sets. 1:43, 1:40, 1:43 and 1:43, 1:41, 1:44. Anaerobic in these.
Thu
26 Nov
nil Rest day.
Fri
27 Nov
9.4 Around Mt Tuggeranong easy at 5:20/km pace.
Sat
28 Nov
nil Rest day. Working on Tuggie Athlete.
Sun
29 Nov
10.5 New Mt Tuggeranong course reverse in 49:30. Legs sore. Slowed in the second half.
Week 48 39k - OK 500s at Calwell. Weight 75.0kg. 180km last 4 weeks.


DateKms Comments
Mon
30 Nov
10.5 New Mt Tugg course, feeling stronger in 49:20. Not too bad.
Tue
1 Dec
6 6.00pm. Race: Interclub - 200m in 31.6 (not flat out), 800m in 2:39.0 (steady effort pacing Codger in laps of 81/77), 3000m in 11:21.0 with Tricia Johnson. Good training day.
Wed
2 Dec
13.3 Old Lanyon Homestead out/back course steady in 65:15 (4:54/km). Splits: 32:16/32:57. Hot! Need these longer runs!
Thu
3 Dec
nil Rest day.
Fri
4 Dec
10.5 New Mt Tuggeranong course, strong but relaxed in 48:20 (4:36/km). Felt good - no injury niggles.
Sat
5 Dec
nil Rest day.
Sun
6 Dec
18.2 From Calwell with Codger - old railway run easy at 5:30/km - the trail is now very overgrown with long grass.
Week 49 58k - Fun Interclub. Weight 75.0kg.
Mon
7 Dec
nil Rest day.
Tue
8 Dec
nil Rest day.
Wed
9 Dec
9.1 Track, Calwell. Ran to and from the track. 6 x 600m with 4 minute recoveries. 2:02, 2:06, 2:01, 2:04, 2:01, 2:03. Hard. Good session.
Thu
10 Dec
nil Rest day.
Fri
11 Dec
10.4 New Mt Tuggeranong course steady in 51:57. Quite tired.
Sat
12 Dec
nil Watching All-Schools at the AIS track.
Sun
13 Dec
15.7 2.00pm. From the AIS track to Black Mountain and back (carrying water) in 78:18 (4:59/km). Steady pace. Good long run. Hot!
Week 50 35k - Good track session. Weight 75.0kg.
Mon
14 Dec
nil Rest day.
Tue
15 Dec
nil Rest day.
Wed
16 Dec
10.4 New Mt Tuggeranong course reverse in 50:09, running strongly.
Thu
17 Dec
nil Rest day.
Fri
18 Dec
nil Rest day.
Sat
19 Dec
nil Rest day.
Sun
20 Dec
19 7.00am. Race: Tour de Mountain 19k trail race in 1:41:35 (5:21/km). Ran strongly after walking the first steep hill at Isaacs. Tired up Mt Taylor and faded.
Week 51 29k - Just surviving the big work days. Weight 75.0kg.
Mon
21 Dec
nil Rest day.
Tue
22 Dec
nil Rest day.
Wed
23 Dec
nil Rest day.
Thu
24 Dec
nil Rest day.
Fri
25 Dec
nil Rest day.
Sat
26 Dec
9.5 6.00pm. Wagga. South on Meadow St then Panorama to Red Hill Rd, then along ridge of Willans Hill, down to bird park then north part of hill and back along ridge. Hot! 47:37 (5:00/km).
Sun
27 Dec
nil Rest day.
Week 52 9k - Busy week at work. Weight 75.5kg. 131km last 4 weeks.


The End - 2,133 km (41.0k per week)