How Ewen runs ... my running diary for 1998

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, 2020, 2021, 2022

Date	Kms	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.

Date	Kms	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.

Date	Kms	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.

Date	Kms	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.

Date	Kms	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.

Date	Kms	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.

Date	Kms	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.

Date	Kms	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.

Date	Kms	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.

Date	Kms	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.

Date	Kms	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.

Date	Kms	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.

Date	Kms	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)