This page is my running diary from 2000, the year I turned 43. For this year my goal was to train 'better' and race faster than I did in 1999. I ran 3,544 km - an average of just under 67 km per week. There were 78 days when I didn't run. This was the last year that I broke 40 minutes for 10k. My best results for 2000 were: 400m - 70.3, 800m - 2:33.7, 1500m - 5:09.1, 3000m - 11:29.0, 5000m - no race, 10,000m - 42:01.0, 3000m Steeplechase - 12:51.0, 3000m Race Walk - 16:16.0, 5000m Race Walk - 28:23.0, Cross Country 12k - 51:13, 5k road - 20:14, 10k road - 39:16, Half Marathon - 1:37:39, City to Surf 14k - 57:54. |
Date | Kms | Comments |
Mon 27 Dec |
nil | Rest day. Shopping in Wagga. Rain. |
Tue 28 Dec |
nil | Rest day. Travel back to Canberra. |
Wed 29 Dec |
nil | Rest day. Late finish at work. |
Thu 30 Dec |
3 | Track, Calwell. Easy run to the track in 16 minutes. Helping out. |
Fri 31 Dec |
8 | 'Brian's Run' (down), running hard in 39:42 (4:58/km). This is a trail run around Theodore. |
Sat 1 Jan |
8 | Brian's Run (up) in 41:12. First run of the new century! |
Sun 2 Jan |
nil | Rest day. Travel to Culburra for Christmas with Dad, Marion, Anne, Jane, Graeme, Catriona, Nathan and Claire. |
Week 01 | 19k - Hopefully the smallest week of the year. Weight 77.0kg. | |
Mon 3 Jan |
12 | Conder out/back strong effort in 60:12 (5:01/km). |
Tue 4 Jan |
6 | Race: Interclub 1500m in 5:34.0. Bad race! Tired - ran straight after work? Also, 4k fun run in 16:41 (4:10/km), running hard. |
Wed 5 Jan |
14.2 | Long run, met Kim Sainsbury so 15 minutes extra. 73:48 (5:12/km). Good run. Feeling stronger with more mileage being run. |
Thu 6 Jan |
nil | Rest day. Chat after training at Calwell witn Mike, Phil and Teresa. |
Fri 7 Jan |
6 | Track, Calwell. 10 x 300m barefoot, slight breeze. 59.1, 57.6, 56.8, 56.9, 58.3, 58.5, 58.6, 59.0, 56.8, 57.7. Walk 100m recoveries. Good! |
Sat 8 Jan |
11.6 | Steady around east Theodore hill and track towards Calwell in 61:42 (5:19/km). Easy, feeling okay. |
Sun 9 Jan |
12.3 | From Calwell track with Kelly, around Mt Tuggeranong and Lanyon Shops via fire trail in 65:00 (5:17/km). Easy run. |
Week 02 | 62k - A better week. Weight 76.5kg. | |
Mon 10 Jan |
12.7 | Steady run around Mt Tuggeranong in 66:12 (5:13/km). No problems. |
Tue 11 Jan |
6 | Race: Interclub 800m in 2:36.7. Some traffic (young girls) mid race slowed the pace. 4k fun run in 18:17. Belinda Cheney raced the 3000m in 11:57. |
Wed 12 Jan |
13.1 | Long out/back through Melrose Pines and up to railway in 68:15 (5:13/km). Felt good, no problems. |
Thu 13 Jan |
10 4 |
4pm. Long run with Kate in 53:20 (5:19/km), quick early at 5s. Last 500m on track in 2:29. 7pm. Vets fun races - 1500m walk in 7:37, 400m with Andrew (blind runner) in 76.0, 2k handicap in 7:50. |
Fri 14 Jan |
6.5 | Very easy around east Theodore hill and out/back Conder track in 36:00 (5:33/km). Tired tonight! |
Sat 15 Jan |
9.3 | After Canberra GP at the AIS track - out/back trails to Black Mountain in 44:40 (4:48/km). Good pace in light rain. Felt good! |
Sun 16 Jan |
14.9 | Theodore track then out/back to Lanyon High in 74:24 (5:00/km). A little tired but good pace on the flat sections. |
Week 03 | 76k - Average 800m but another good week. Weight 76.0kg. | |
Mon 17 Jan |
9.5 | Gilmore tunnel trail out/back in 49:40 (5:14/km). Steady, good pace. NO injury problems! |
Tue 18 Jan |
7.5 | Race: Interclub. 1500m in 5:23.4 (2:44 through 800m). Also, 1500m walk in 8:26 - 400m in 70.3 and 4k fun run with Jen in 21:10. |
Wed 19 Jan |
15 | Long, easy Melrose Pines to railway out/back in 82:48 (5:31/km). |
Thu 20 Jan |
3 | Track, Calwell. 2000m in 8:44 of 50m jog/50m sprint. Plus 8 x 30m sprint starts with Erin, Michelle and Richard. |
Fri 21 Jan |
9.8 | Track, Calwell. Long warm-up to track. 8 x 100m at 800m race pace - total 2:15.6 (17s ave). Good session but very tired and no energy. |
Sat 22 Jan |
16 | Long run with Gordon Nightingale from Carillon to Jerra Wetlands then a lap of the Carillon island in 80:00 (5:00/km). Sore hamstrings! |
Sun 23 Jan |
6 | 5pm - Slow trail run in 34:24 (5:44/km). Very sore hamstrings. From Thursday's track? |
Week 04 | 67k - Okay Interclub races. Weight 75.5kg. 224km last 4 weeks. |
Date | Kms | Comments |
Mon 24 Jan |
8 | Brian's trail run (down) in 42:48 (5:21/km). Hamstrings still a little sore. Pushed a bit with a 5:03 km split on the trail. |
Tue 25 Jan |
7 | Race: Interclub 800m in 2:36 (79/77), placed 1st in slowest heat. Also, 4k fun run with Jen in 21:13. Right heel sore. |
Wed 26 Jan |
nil | Rest day. Preparing Tuggie Athlete for postage etc. |
Thu 27 Jan |
10.5 | Race: Vets' track, 1 mile in 5:53.0. Also 3000m walk PB in 16:16.0. Warm-up/down (long) on Eucalypt Trail. |
Fri 28 Jan |
13.9 | Long run around Mt Tuggeranong and Banks O/B in 72:20 (5:12/km). 15 mins tempo in the middle. |
Sat 29 Jan |
14.6 | Long Melrose Pines railway O/B in 80:20 (5:30/km). Hot - carrying water. Hard last 15 mins - no energy. Achilles niggles OK. |
Sun 30 Jan |
16.6 | Long from Calwell track, 9am. With Jonathan, Erin, Richard and Darryl, getting 'lost' on this run. |
Week 05 | 70k - Pretty good week with a rest day. Weight 75.5kg. | |
Mon 31 Jan |
13 | 7pm. First part of Brian's run then East Mt Tugg summit plus trail in 67:30 (5:12/km). Tired early but ran well middle stages. |
Tue 1 Feb |
7 | Race: Interclub 1500m in 5:18.0. Caught in traffic first 200m again. Also 4k fun run racing hard with Jim White in 15:57 (racing flats). Okay. |
Wed 2 Feb |
14.1 | Theodore trail, Banks, Lanyon O/B in 67:00 (4:45/km). Pushed hard on middle hills. OK run for not much sleep. |
Thu 3 Feb |
nil | Rest day. Jess's birthday (Feb 4) dinner at Page Viet 7pm. |
Fri 4 Feb |
12.8 | Steady Mt Tugg east and main Theodore trails in 68:06 (5:18/km). Tired but ran with good form (stride and knee drive). |
Sat 5 Feb |
12.6 | Hot!! Steady O/B Gilmore trail underpass in 65:30 (5:12/km). Splits 33:30/32:00. |
Sun 6 Feb |
10.4 | From Calwell track easy Mt Tugg east and main fire trail in 54:00 (5:12/km). |
Week 06 | 70k - Okay training week. Weight 75.5kg. | |
Mon 7 Feb |
nil | Rest day. Late finish at work then computer problems at home, taking a long time to fix. |
Tue 8 Feb |
13.8 | Race: Interclub 800m in 2:33.7 - first lap in 74s. Easy 4k fun run in 19:22 and 3000m in 11:59.7. Eucalypt Trail warm-down. Tired! |
Wed 9 Feb |
13.6 | Steady on Mt Tugg trails in 73:30 (5:24/km). No problems. |
Thu 10 Feb |
15.2 | Race: Vets' track, 1500m in 5:33.0 (2nd heat). 1500m walk in 7:36. Eucalypt Trail warm-down. 1 hour race guiding Andrew Moller (blind runner) with some walking (9.2k). |
Fri 11 Feb |
6 | Steps run (down) trails in 33:30 (5:36/km). Easy day before tomorrow. |
Sat 12 Feb |
24 | Cotter '15' (mile) in 2:27:30 (6:09/km). Easy running with Jim and Maria White and Pam. Okay except right foot/heel a little sore. |
Sun 13 Feb |
nil | Travel to Sydney to watch the Optus Grand Prix. Kelly finished 12th in the 800m, running 2:08. |
Week 07 | 72k - Good to run the Cotter again! Weight 75.5kg. | |
Mon 14 Feb |
nil | Rest day. Very tired - late Sunday night after driving back from Sydney and a long work day. |
Tue 15 Feb |
7 | Race: Interclub 1500m in 5:12.0. Better race, chasing Jillian and Justine. Also 1500m walk in 7:55 and 4k fun run in 16:51. |
Wed 16 Feb |
nil | Rest day. Late day at work. |
Thu 17 Feb |
10.6 | Race: Vets' track, 1000m in 3:26.0. Then Eucalypt Trail bush run and 6-lap spiral in 10:00. |
Fri 18 Feb |
nil | Rest day. Working on the computer again. |
Sat 19 Feb |
4 | Race: Interclub 800m in 2:36.9 (76/80). Ran in heat 6. Garry Hosking ran 2:27! |
Sun 20 Feb |
15.4 | 5.45pm. Lanyon bowl trail run anticlockwise in 79:30 (5:12/km). Hot! Walked the steep hill. Carrying water. Achilles okay. |
Week 08 | 37k - Good 1500m race but low mileage. Weight 75.5kg. 249km last 4 weeks. |
Date | Kms | Comments |
Mon 21 Feb |
12 | 5.30pm. Gilmore tunnel to railway water tank O/B in 59:48 (5:00/km). Warm. Pushing hard on this run. |
Tue 22 Feb |
4.2 | Track, Calwell. Long warm-up around playing fields in 23:25 (5:36/km). Felt better towards finish. Achilles and heel OK. |
Wed 23 Feb |
6 | Track, Calwell. 2k warm-up then 10 x 200m, first 5k steady pace - 40.1, 39.9, 38.8, 39.4, 33.6, 33.9, 33.6, 33.5. |
Thu 24 Feb |
11.8 | Race: Vets' 1500m (handicap) in 5:21.0. Warm-down Eucalypt Trail then 5000m in training shoes in 21:58.0. Okay. No warm-up. |
Fri 25 Feb |
10 | Gilmore trail out/back in 54:42 (5:29/km). Easy, very slow at first. |
Sat 26 Feb |
11.8 | Race: Interclub 1500m in 5:19.0. Very tired. Hot and windy. Ahead of Jessamy, just behind Jillian. |
Sun 27 Feb |
10 | 6.30pm. Fire trail Mt Tugg east then out/back Conder trail in 56:00. Hypoglycemic early. Tired. |
Week 09 | 66k - OK 1500m races. Weight 76.0kg. | |
Mon 28 Feb |
3 | Track, Calwell. After helping with Mike's group, with Marlene's Vets' group - 3 x 100m then 1 x 300m 'full effort' in 51.35. Good! |
Tue 29 Feb |
14.4 | Race: CCC - Summer Series Weston Park 5k, 40th in 21:01. Just behind Michelle but ahead of Jim. Long warm-up. |
Wed 1 Mar |
8.6 | From Calwell track, out/back Gilmore track towards Hume in 43:54 (5:06/km). New Brooks Mk 1 shoes - good. |
Thu 2 Mar |
14.4 | Gilmore trail to Macarthur/Fadden water tank and back in 76:12 (5:18/km). Felt OK except for intermitent sharp pain right heel near the finish. |
Fri 3 Mar |
nil | Rest day. Designed Jim's '100 Interclub Fun Runs' shirt. |
Sat 4 Mar |
6 | Race: Interclub 800m in 2:33.8 - OK, 71s first lap. Also Interclub 4k Fun Run (Jim's 100th!) in 16:37, steady pace. |
Sun 5 Mar |
16.2 | From Jogalong in Stromlo, Vet's 1 hour run out/back in 87:20 (5:24/km). First 30 mins solid effort with Richard White. |
Week 10 | 62k - OK week and races. Mileage low though. Weight 75.5kg. | |
Mon 6 Mar |
12.3 | Gilmore tunnel to railway trail O/B in 62:36 (5:06/km). Strong running at times, feeling good. |
Tue 7 Mar |
9.5 | Race: CCC - Summer Series, Caton 6k at Stromlo, 37th in 25:31 (4:15/km). Weak middle but strong finish. Splits 11:56/13:35. |
Wed 8 Mar |
10.1 | Easy running around Calwell oval and some out/back on trails in 54:30 (5:24/km). |
Thu 9 Mar |
12 | Race: Vets' 10,000m Championships in 42:01.0 (4:12/km). M40 Silver medal! Good race with Jim White. Splits: 20:56/21:05. Brooks Mk 1 shoes were good. Fast last 800m! |
Fri 10 Mar |
nil | Rest day. Very tired! |
Sat 11 Mar |
6.7 | Race: ACT T&F Championships. 5000m race walk in 28:23.0. Finished 3rd, so a bronze medal! Fast start. |
Sun 12 Mar |
5.5 | Race: ACT T&F Championships. 3000m Steeplechase in 13:17.6. Steady run for 2nd place silver medal and 'resident' gold medal! No hurdling, stepping on all barriers. |
Week 11 | 56k - Pretty happy with the track results. Weight 75.5kg. | |
Mon 13 Mar |
nil | Rest day. Late finish at work. |
Tue 14 Mar |
8.9 | Race: CCC - Summer Series 'Stage 88' 5k in 20:55 (4:11/km). Ran hard from the beginning although tired from the working day. Finished behind Jim White. |
Wed 15 Mar |
15.5 | Long trail run around Mt Tuggeranong, finishing in darkness. 82:00 (5:18/km). |
Thu 16 Mar |
5.7 | Race: Vets' 3000m in 11:29.0. Fast start, 40s at 200m, 3:29 at 1k. Caught by Ken Eynon and Ian Leves. Sprinted the last 300m. |
Fri 17 Mar |
nil | Rest day. Late finish at work. Tired. |
Sat 18 Mar |
10.9 | Up part way and down Mt Coree in 60:00 (5:30/km). Walk/run. Finished the walk down with Peter Waddell. |
Sun 19 Mar |
15.6 | Gilmore tunnel to railway trail out/back in 81:06 (5:06/km). Quite strong at times. Feeling good. Getting fit! |
Week 12 | 56k - Good 3000m. Fitness improving. Weight 75.5kg. 240km last 4 weeks. |
Date | Kms | Comments |
Mon 20 Mar |
nil | Rest day. SCT website work. |
Tue 21 Mar |
8.3 | Race: CCC - Summer Series, Black Mountain 5k in 20:36 (4:07/km). Started strongly. Laps: 6:30, 7:00, 7:00. Ahead of Jim but behind Michelle W-P. |
Wed 22 Mar |
nil | Rest day. Late finish at work. |
Thu 23 Mar |
8 | Brian's run, trails (down) in 40:30 (5:06/km). Ran hard, but tired. 4:52 k split on the trail. OK effort. Very cold and windy! |
Fri 24 Mar |
10.3 | Fire trail then out/back to Banks in 53:48 (5:12/km). Easy run, feeling okay but tired from work again. |
Sat 25 Mar |
11.5 6 |
3.30pm. After race managing Dunrossil Drive, with Geoff Monro O/B Stromlo in 59:24 (5:12/km). 6.00pm. Steps run trails (up) in 33:30 (5:36/km). Very slow and easy. Tired. |
Sun 26 Mar |
13.4 | 9.30am. Vets' Handicap Lake Tuggeranong steady on grass beside path in 29:50 (4:36/km). Then warm-down slow out/back to Bonython. Okay. |
Week 13 | 57k - OK 5k race but average training week. Weight 76.0kg. | |
Mon 27 Mar |
nil | Rest day. Late finish at work. |
Tue 28 Mar |
nil | Rest day. Supervising training for the kids at Calwell (Kelly, Kate, Chris and Jono). |
Wed 29 Mar |
14.3 | Around Mt Tugg east then out/back Banks via Lanyon shops finishing in darkness. 74:30 (5:12/km). Okay. |
Thu 30 Mar |
6 | Race: Vets' 3000m Steeplechase Championships in 12:51.0. Finished ahead of Jim W but faded. 3000m race steady afterwards in 12:48.0. Tired! Long work hours a problem! |
Fri 31 Mar |
nil | Rest day. Late finish at work. |
Sat 1 Apr |
14.5 | Race: CCC - Yacht Club 5k, 51st in 20:39 (4:08/km). Average race. Long warm-up/down with Garry Hosking and Geoff Monro later. |
Sun 2 Apr |
15.4 | After the Women's and Girl's Fun Run, East basin LBG and the Carillon in 75:30 (4:54/km). Solid pace, feeling good. Natalie Harvey won the 5k Fun Run in 16:30. |
Week 14 | 50k - OK 3k Steeplechase race. Weight 75.5kg. | |
Mon 3 Apr |
nil | Rest day. Late finish at work. |
Tue 4 Apr |
15 | Anti-clockwise Mt Tugg east then Tugg Station Rd, back Gilmore track in 73:24 (4:54/km). Finished with 4:43 km on Calwell Oval. |
Wed 5 Apr |
nil | Rest day. Late finish at work. |
Thu 6 Apr |
nil | Rest day. Late finish at work. |
Fri 7 Apr |
nil | Rest day. Late finish at work. |
Sat 8 Apr |
nil | Rest day prior to the half tomorrow. |
Sun 9 Apr |
22 | Race: Canberra Half Marathon in 1:37:39 (4:38/km). Good conditions. Steady start with Tracey Harwood and Chris Pauling (93:55). Tired from 12k and eased off at 16k. Splits: 4:09, 23, 21, 18, 27 (21:38), 29, 33, 36, 26 (44:01), 35, 33, 33, 52, 49 (67:23), 39, 56, 5:14, 5:08, 5:11 (92:30, 4:42 +27s. OK training race. |
Week 15 | 37k - Poor week. Half Marathon showed fitness level. Weight 75.5kg. | |
Mon 10 Apr |
nil | Rest day. Very sore calves! |
Tue 11 Apr |
12.4 | Very easy Gilmore tunnel to railway O/B in 68:06 (5:30/km). Felt better second half. |
Wed 12 Apr |
12.3 | Steady trails to Banks and back via Conder and Calwell Hill in 66:30 (5:24/km). Felt OK but calves still sore. |
Thu 13 Apr |
nil | Rest day. Helping Mike at Calwell. Too tired for Vets' track. |
Fri 14 Apr |
nil | Rest day. Late finish at work. |
Sat 15 Apr |
13.8 | Race: CCC - Duffy Pines 4.5k, 17th in 19:26 (4:19/km). OK run ahead of Nigel and Charlie M. Ran the 8.1k with Trevor Vogler easy effort in 47:05. |
Sun 16 Apr |
6.5 | 8.00am. Bush track O/B Conder to base of Rob Roy in 30:00 (4:36/km). Rained afterwards rest of the day. |
Week 16 | 45k - Too many days off! Weight 75.5kg. 189km last 4 weeks. |
Date | Kms | Comments |
Mon 17 Apr |
nil | Rest day. Late finish at work. |
Tue 18 Apr |
nil | Rest day. Late finish at work. |
Wed 19 Apr |
nil | Rest day. Late finish at work. |
Thu 20 Apr |
3.8 | Easy run to the Calwell Track and back in 21:00 (5:30/km). Cool. |
Fri 21 Apr |
12.5 | Easy Mt Tugg east then O/B Banks in 67:20 (5:24/km). Tired and no energy. Losing fitness. Heart rate around 160 middle stages. |
Sat 22 Apr |
13.6 | Wagga. Trail run from visiting model plane show near Uranquinty back to Kooringal in 65:24 (4:48/km). Strong first half with good form. Felt good. Nice weather. |
Sun 23 Apr |
13 | Wagga. Mum's to Lake Albert, local streets then back Kooringal Rd and Rocky Hill. 64:48 (5:00/km). Good run. |
Week 17 | 43k - Long work hours not helping the running. Weight 76.0kg. | |
Mon 24 Apr |
10.3 | Wagga. From Forum 6 Cinema to Kooringal via Willans Hill to Red Hill Rd in 51:20 (5:00/km). Flat sections of the trail at a good pace. |
Tue 25 Apr |
17.5 | Race: CCC - Anzac Relays, 3.6k leg in 15:14 (4:14/km). After, long warm-down with Geoff Monro to Mt Ainslie and back. |
Wed 26 Apr |
nil | Rest day. Late finish at work. |
Thu 27 Apr |
nil | Rest day. Late finish at work. |
Fri 28 Apr |
nil | Rest day. Late finish at work. |
Sat 29 Apr |
20.6 | Race: CCC - Rani Road XC 3.4k in 15:28 (4:33/km). Not a great result. Also 5.1k race in 22:58 with a stop when Fiona Hedgecoe fell. Warm-down Black Mtn summit loop with Geoff Monro. |
Sun 30 Apr |
17.7 | Vets' Pack Run Stromlo in 92:00 (5:12/km). With Maree Coldrick and John Ison. Felt good but tired last 15 minutes. |
Week 18 | 66k - Work a major pain in the A. Weight 76.0kg. | |
Mon 1 May |
11.9 | Gilmore tunnel to railway trails O/B in 62:00 (5:12/km). Felt good middle stages. Not too bad a training run. |
Tue 2 May |
10.3 | Out and back to Lanyon Homestead in 52:36 (5:06/km). Steady pace, a little tired. |
Wed 3 May |
nil | Rest day. Raining. Preparing Tuggie Athlete for postage. |
Thu 4 May |
13.3 | Track, Calwell. With Kate and Jen, long warm-up to railway and back. 4 x 400m at 90s average. Misty rain. Felt good. |
Fri 5 May |
9.4 | Theodore fire trail easy run in darkness. 49:36 (5:18/km). Okay. |
Sat 6 May |
18 | Race: CCC - Red Hill trail 9k in 38:14 (4:15/km). Good run! Just behind Conrad but ahead of Ian L. Also, 3.8k race as a warm-up with Dave Hobson in 18:41. Long warm-up/downs. |
Sun 7 May |
17.5 | Race: Sri Chinmoy Acton 4k in 16:51 (4:13/km). Steady strong pace. Warm-down long with Kelly, Lee E and Geoff Monro. |
Week 19 | 80k - Better week and a good XC race. Weight 75.5kg. | |
Mon 8 May |
nil | Rest day. Late finish at work. |
Tue 9 May |
nil | Rest day. Helping Mike with the training group at Calwell. |
Wed 10 May |
14.8 | Long run with Kelly and Jonathan from Kelly's in Monash around Lake Tuggeranong with 8 x 2 min surges. 73:48 (5:00/km). Pace on fast bits about 4:20s. Good but left knee sore. |
Thu 11 May |
nil | Rest day. Late finish at work. |
Fri 12 May |
12.6 | Gilmore tunnel to railway trails in 4:24 (5:06/km). Steady running finishing in darkness. Felt quite good latter stages. |
Sat 13 May |
4.8 8 |
9.00am. Fadden Pines pacing first two kids' races, some quick running. 1.15pm. Race: CCC - Nara Peace Park 8k in 33:47 (4:13/km). Tired! 16:35/17:47. Also, 4k race as a tempo warm-up in 17:32. Raining! |
Sun 14 May |
12.9 | Stromlo Vets' pack run out/back to Mt Stromlo in 67:00 (5:12/km). Quite strong first half with Christine and Allan W then easy back. |
Week 20 | 53k - Back to working too much, not running enough. Weight 75.5kg. 242km last 4 weeks. |
Date | Kms | Comments |
Mon 15 May |
nil | Rest day. SCT's AGM evening. |
Tue 16 May |
9.8 | Calwell Track. Longer run with Jono, Chris, Michelle, Kate, Matty and Dom to elec sub-station, around bushland and back in 52:30 (5:18/km). Steady run. Felt OK. |
Wed 17 May |
10.7 | 6.00pm. Tempo run with Kelly and Jono from McDonalds around Lake Tuggeranong plus warm-down. About 4:24/km pace for the 6.5k lap of the lake. |
Thu 18 May |
8.2 | Track, Calwell. Longer O/B track almost to Louisa Lawson Cres in 42:00 (5:06/km). Ran with Jen, Kate and Michelle at a good steady pace. |
Fri 19 May |
12.4 | Track, Calwell. Longer with Christine Pauling around Mt Tugg, down to Lanyon High and back in 63:20 (5:06/km). Steady pace. Felt OK. |
Sat 20 May |
15.7 | 1.15pm. Race: CCC - Lake Tuggeranong 3k in 14:43 (easy) then 6.5k hard in 26:18 (4:05/km). Warm-down with Christine and Geoff. |
Sun 21 May |
9.8 | 9.00am. Steady run from the Electricity Sub-station out/back trails to Banks in 9:12 (5:00/km). Steady to easy with Kelly, Jono, Erin and Sam. Tired. |
Week 21 | 66k - Good race at Lake Tuggeranong. Weight 76.0kg. | |
Mon 22 May |
nil | Rest day. Late finish at work. |
Tue 23 May |
10.9 | Track, Calwell. Long to Melrose Pines and railway track in 56:30 (5:12/km). With Jono, Erin, Chris, Kate and Michelle. Flu shot today so steady pace. |
Wed 24 May |
12.6 | With Kelly, 15 mins warm-up/down either side of a strong lap of Lake Tuggeranong in 58:06 (4:36/km). Good! |
Thu 25 May |
nil | Rest day. Helping with training at Calwell track. |
Fri 26 May |
12.5 | Gilmore track to railway, back via station road finishing in darkness. 62:24 (5:00/km). Felt okay. |
Sat 27 May |
10.2 | 1.15pm. Race: CCC - Yarralumla XC 6k, 35th in 26:12 (4:22/km). Felt tired but finished just behind Ian L. Also, short race as a warm-up with Jen in 15:47 for 3k. Cold! |
Sun 28 May |
12.9 | Vets' Handicap Rani Road XC, 8k in 38:00 (4:48/km) - steady pace finishing well back. Very cold! Snowed in the afternoon at Theodore. |
Week 22 | 59k - OK week and race at Yarralumla. Weight 75.5kg. | |
Mon 29 May |
11.4 | From McDonalds with Angela H, 1.5 laps of Lake Tuggeranong easy in 66:12 (5:48/km). Angela was running well. |
Tue 30 May |
13.9 | Track, Calwell. Group run through kangaroo paddock to Lanyon shops and back in 79:12 (5:42/km). Slow run with quite a few stops for stragglers on the way back. |
Wed 31 May |
12.8 | With Kelly and Jono, Lake Tuggeranong lap in 28:15 (4:21/km) with a long warm-up and down. Quite hard tempo effort but felt okay. |
Thu 1 Jun |
12.8 | Track, Calwell. Long run with older kids Gilmore track to Rose Cottage, back on railway trail in 61:24 (4:48/km). |
Fri 2 Jun |
nil | Rest day. Late finish at work. |
Sat 3 Jun |
13.7 | 1.15pm. Race: CCC - North Lyneham 6.2k in 26:21 (4:15/km). Splits: 12:47/13:34. Ran hard but faded second lap. Long warm-up and warm-down. |
Sun 4 Jun |
8.3 | 9.00am. Track, Calwell. Long run down bike path and up to Mobil servo on Ashley Drive and back in 44:48 (5:24/km). Quick early with the group, easy back with Sam. |
Week 23 | 73k - Much better week and okay XC race. Weight 75.5kg. | |
Mon 5 Jun |
8.8 | Lake Tuggeranong lap plus Bunnings loop with Angela in 51:30 (5:54/km). Steady run, felt okay. |
Tue 6 Jun |
13.6 | Track, Calwell. Long out/back Gilmore track and short hills in 67:48 (5:00/km). With Dom, Sam, Kate, Chris, Michelle and Jen. |
Wed 7 Jun |
11.8 | Lake Tuggeranong with Kelly Roberts 6.5k lap in 28:10 (4:20/km) plus warm-up and down. Srong run, feeling good. |
Thu 8 Jun |
7 | Track, Calwell. 3000m as 200m hard (43s) and 100m easy in 13:48 (4:36/km). With Dom, Sam and Michelle. Felt OK. |
Fri 9 Jun |
7.1 | From Lotus Bay, slow run around the GMC 400 Supercars track and up to Parliament House in 39:00 (5:30/km). Not much energy today. Cool. |
Sat 10 Jun |
17.6 | 2.00pm. Race: CCC - ACT Cross Country Championships 12k, 57th in 51:13 (4:16/km). Best XC result for some years. Long warm-up/down some with Geoff Monro. |
Sun 11 Jun |
10.6 | From Parliament House easy around the GMC 400 track and out/back Lotus Bay in 58:30 (5:30/km). Easy running. |
Week 24 | 76k - Happy with the 12k XC race. Improving! Weight 75.5kg. 274km last 4 weeks. |
Date | Kms | Comments |
Mon 12 Jun |
9.9 9.4 |
11.00am. Track, Calwell. Strong trail run out/back towards Hume in 46:48 (4:42/km) with Kelly, Michelle and Erin. 5.00pm. From Maccas with Angela, out/back Learmonth Drive and Urambi Hills in 56:36 (6:00/km). Easy run. |
Tue 13 Jun |
9.4 | Track, Calwell. Gilmore trail to railway run strong effort in 44:54 (4:48/km). With Erin, Kate, Michelle, Sam and Dominique. |
Wed 14 Jun |
13 | Lake Tuggeranong lap with Kelly tempo effort in 28:03 (4:20/km). Also 15 mins warm-up/down. |
Thu 15 Jun |
8.1 | Track, Calwell. Same course as Tuesday but not as far in 39:36 (4:54/km) with Chris, Erin, Matty and Michelle. A little tired but still ran at a strong pace. |
Fri 16 Jun |
nil | Rest day. Late finish at work. |
Sat 17 Jun |
14.9 | 1.15pm. Race: CCC - O'Connor Ridge 5k in 21:12 (4:14/km), course PB! Also ran the 2.5k race steady in 12:30. Long warm-down. |
Sun 18 Jun |
17.7 | 10.00am. Race: Terry Fox 10k Fun Run in 47:30 (4:45/km). Steady effort. 3k warm-up and long warm-down GMC 400 race track and Parliament House. |
Week 25 | 82k - Good XC race and training week. Weight 75.5kg. | |
Mon 19 Jun |
10.8 | Lake Tuggeranong easy with Angela in 65:00 (6:00/km) then 1 x 1k in 4:42. Good run. |
Tue 20 Jun |
nil | Rest day. Raining. Mike chatted to the kids at Calwell about goals. Stretching and stationary drills. |
Wed 21 Jun |
15.6 | Out/back to Tuggeranong Homeworld in 77:48 (5:00/km). Strong out, slower back - 37:50/40:00. |
Thu 22 Jun |
9 | Track, Calwell. Long out/back Gilmore track and railway in 47:00 (5:12/km) with Kelly, Dominique and Jennifer. Steady pace. |
Fri 23 Jun |
11.4 | From Maccas with Angela to Bonython Hill summit, Gordon trail and back in 66:06 (5:48/km). Easy running, feeling good. |
Sat 24 Jun |
16.5 | 2.00pm. Race: CCC - Pennington 16k XC in 71:15 (4:27/km). Felt strong! Splits: 17:18, 17:46, 17:55, 18:18. Fitness improving! |
Sun 25 Jun |
9.9 | Steady to Gordon's house in Calwell for garage inspection then Mt Tuggeranong kangaroo paddock in 51:20 (5:12/km). |
Week 26 | 73k - Good Pennington XC race. Weight 75.0kg. | |
Mon 26 Jun |
14.1 | Lake Tuggeranong lap with Angela then streets of Bonython to hill and back in 88:48 (6:18/km). Easy talk test running. |
Tue 27 Jun |
8.1 | Track, Calwell. Gilmore track out/back with Kelly in 38:12 (4:42/km). Steady pace, felt good! Light rain. |
Wed 28 Jun |
12.4 | Lake Tuggeranong with Kelly, warm-up/down Isabella Drive underpass. One lap of the lake 6.5k in 27:51 (4:17/km). Fast tempo effort. Felt OK. |
Thu 29 Jun |
nil | Rest day. Raining. Very cold! Track, Calwell. Helping Mike. First session for Courtney W. |
Fri 30 Jun |
10.6 | From Maccas with Angela, past pool then riverside track to Pine Island and back in 66:42 (6:18/km). Very easy talk test running. |
Sat 1 Jul |
16 | 1.15pm. Race: CCC - Mt Majura 4k in 18:26 (4:07/km). Good hard run. Getting fit! Also 9k steady in 46:34 with Fiona Hedgecoe. |
Sun 2 Jul |
11.4 | 9.00am. Track, Calwell. Ran up to Goldfinch Circuit. Kids ran 5 x 120m hill sprints. I ran the 2k steady run between, easy. 62:30 total (5:30/km). |
Week 27 | 72k - Good XC race at Mt Majura. Weight 75.0kg. | |
Mon 3 Jul |
9.7 | Angela a DNS (sick) so solo run from Maccas lap of Lake Tuggers plus Boddington Cirt O/B on bikepath in 55:30 (5:42/km). Slow run. Didn't feel good. |
Tue 4 Jul |
6.3 | Track, Calwell. No Mike today. 20 mins O/B warm-up then 300s easy with 1:30 recoveries, easy effort for me. With Michelle, Kate, Jen, Dom and Courtney. |
Wed 5 Jul |
12.3 | Lake Tuggeranong with Kelly - 10 mins warm-up then progression lap of the lake in 29:00 (4:28/km). Right shin which had been niggly was okay today. |
Thu 6 Jul |
nil | Rest day. Late finish at work. Raining. Cold. |
Fri 7 Jul |
9.1 | Lake Tuggeranong from Maccas. Angela a DNS again. Warm-up/down and a lap of the lake steady in 32:06 (4:56/km). Felt OK. |
Sat 8 Jul |
12 | 1.30pm. East Mt Tugg O/B at medium pace in 63:30 (5:18/km). 31:36/31:51. T-shirt and shorts! Energy levels not great! |
Sun 9 Jul |
9.5 | 9.00am. Acton Ferry Terminal for the Canberra Times FR Training Group - Steady 30 min run then 23 mins faster with Kelly and Phil to the ANU and back. 52:00 total (5:30/km). |
Week 28 | 59k - Average week, but a good month. Weight 75.0kg. 286km last 4 weeks. |
Date | Kms | Comments |
Mon 10 Jul |
11.1 | Easy with Angela, Monash Ridge to Isabella Plains, back via Bonython trail in 66:40 (6:00/km). |
Tue 11 Jul |
6.4 | Track, Calwell. 3 x 1000m with Kate in 3:58, 3:49, 3:59. Steady effort, 8 min recoveries. Also 7 x short hills afterwards. |
Wed 12 Jul |
13.2 | 6.00pm. Lake Tuggeranong, 2 laps clockwise and anti-clockwise in 69:53 (5:18/km). Splits 35:29, 34:23. Cold! Steady run, right heel/PF sore early. |
Thu 13 Jul |
3 | Track, Calwell. 1 x 500m in 1:55 then 4 x 400m ave 82 secs. Needed an easy day after a tough day at work. |
Fri 14 Jul |
9.8 | 5.45pm. Lane Cove, Sydney. Just made it! Steady lap of the park in 51:20 (5:18/km) with Bruce, George, Allan H, Geoff Monro and 4 others. Mild weather! Fun run. |
Sat 15 Jul |
nil | Rest day. Shopping with Bruce and Angela - Nike, Adidas and Paul's Warehouse then Circular Quay for a late pasta lunch. |
Sun 16 Jul |
15 | 10.00am. Race: City to Surf 14k - 700th in 57:54 (4:08/km). Good run! Close to the front (near traffic lights) only losing 5 or 6 seconds at the start. Passed Jim White at 1.5k. Felt good all the way. Splits: 1k 4:00, 3k 11:34, 5k 20:20, 7k 30:07, 10k 42:24, 12k 50:29, 13k 54:20. |
Week 29 | 58k - Good City to Surf! Weight 75.0kg. | |
Mon 17 Jul |
nil | Rest day. Late finish at work. |
Tue 18 Jul |
8.4 | Track, Calwell. Easy run with Erin, Chris, Matty and Jono up to Railway trail and back under Monaro Hwy in 44:42 (5:18/km). Last bit very slow with Erin who was struggling. |
Wed 19 Jul |
7.7 | 6.00pm. From Maccas with Kelly, steady out/back Lake Tuggeranong to Kambah in 37:54 (4:54/km). Very windy and cold after rain all day. |
Thu 20 Jul |
2 | Track, Calwell. Just a warm-up with Jen and Darryl and a warm-down. Kids stayed on the track this afternoon. |
Fri 21 Jul |
9.5 | Very easy from Maccas towards Mt Taylor and back with Angela in 57:20 (6:00/km). Sore leg for Angela so finished walking. |
Sat 22 Jul |
nil | Rest day. Driving day to Cambewarra for Nathan/Claire's birthdays with Mum, Anne and Jane. |
Sun 23 Jul |
14.7 | Cambewarra. Strong run local roads and bush tracks towards North Nowra in 71:06 (4:54/km). Great run! Windy, but T-shirt only. |
Week 30 | 42k - Recovery week, mostly easy running. Weight 75.0kg. | |
Mon 24 Jul |
nil | Rest day. Late finish at work. |
Tue 25 Jul |
3 | Track, Calwell. Group warm-up then 1 x 400m with Kate in 85 seconds. |
Wed 26 Jul |
15.5 | Rostered day off work. Long run trails via railway to Hume and back in 83:55 (5:24/km). Felt quite good. Snow on the mountains. |
Thu 27 Jul |
7.9 | Track, Calwell. Steady out/back Gilmore track in 43:30 (5:30/km). Easy. |
Fri 28 Jul |
11.8 | Out/back Gilmore trails steady in 62:40 (5:19/km). Felt okay. |
Sat 29 Jul |
11 | 2.00pm. Race: CCC - Molonglo Reach 10k in 39:56 (3:59/km). Sub 40!! First for a long time. Felt good. Splits: 19:36/20:20. First km in 3:44. Had to sprint last km to break 40! Happy. |
Sun 30 Jul |
14.9 | 9.00am. Canberra Times training group from Deeks Rec Area. Jogged the group interval training, plus warm-up and warm-down with Phil Symonds easy. 85:00 (5:42/km). |
Week 31 | 64k - Sub-40 10k! Good week. Weight 75.0kg. | |
Mon 31 Jul |
nil | Rest day. Late finish at work. |
Tue 1 Aug |
4.5 | Track, Calwell. Long warm-up to Melrose Pines and back in 24:30 (5:24/km). Need to run more before training starts. |
Wed 2 Aug |
13.5 | 5.30pm. Steady railway trail run and back via Heagney due to darkness. 70:48 (5:18/km). Left big toe sore but otherwise felt okay. |
Thu 3 Aug |
14.9 | Track, Calwell. Early warm-up then long run with Luke around Mt Tugg east and kangaroo paddocks in 78:48 (5:18/km). Nice day - about 15 degrees! |
Fri 4 Aug |
9.9 | Steady east Theodore fire trail then towards Calwell and back in 53:12 (5:24/km). Felt OK. |
Sat 5 Aug |
15.6 | 1.15pm. Race: CCC - Molonglo Gorge XC 5k in 21:28 (4:18/km). Also 9.5k race after in 41:52, passing Gordon N after the first lap. Felt OK. |
Sun 6 Aug |
12.6 8.3 |
9.00am. Canberra Times training group from Acton Ferry Terminal plus extra afterwards with Phil. 75:48 (6:00/km). 4.15pm. Track, Calwell. Slow out/back Gilmore trail in 45:30 (5:30/km). Legs OK but upset stomach. |
Week 32 | 79k - Good week and XC race. Weight 74.5kg. 243km last 4 weeks. |
Date | Kms | Comments |
Mon 7 Aug |
13.5 | 5.30pm. To Lake Tuggers bikepath and back via Bonython, Calwell Hill in 74:00 (5:30/km). Steady, running smoothly but tired from work. |
Tue 8 Aug |
nil | Rest day. Raining. Need a day off. |
Wed 9 Aug |
13.6 | From Maccas with Kim Sainsbury out/back bikepath to Sulwood Drive in 72:19 (5:19/km). Steady pace, felt OK. Cool. |
Thu 10 Aug |
8.2 | Track, Calwell. Trails to railway and back, last 2k with Luke who had a dodgy ankle. Also Kerry Muir's first run. |
Fri 11 Aug |
10.9 | Railway trail run to water tank and back in 57:40 (5:18/km). Felt pretty good although tired. |
Sat 12 Aug |
11.4 | 2.00pm. Race: CCC - Cooleman Ridge 6k in 24:20 (4:03/km). Ran hard from the start, sticking with Conrad early. Slowed coming back. Finished 10th. Brooks Mk 1 shoes. |
Sun 13 Aug |
15.3 | Canberra Times training group, early warm-up and a warm-down with Rosemary Longstaff. Easy in 92:00 (6:00/km), feeling okay. |
Week 33 | 73k - OK week, good XC race. Weight 75.0kg. | |
Mon 14 Aug |
12.5 | South on Monaro Hwy, over to railway and back via Melrose Pines in 71:12 (5:42/km). Cool and stormy. Felt OK. |
Tue 15 Aug |
11.4 | Track, Calwell. Short out/back Gilmore track then a lap of Tuggeranong Homestead in 60:12 (5:18/km). |
Wed 16 Aug |
18.6 | With Jennifer Amyx. From War Memorial, west around Mt Ainslie and part of Majura in 1:46:48 (5:48/km). After rain. Cool. |
Thu 17 Aug |
nil | Travel to Sydney for the Telstra Athletics trials for the Olympics. |
Fri 18 Aug |
9.9 | From Pacific Hwy with Bruce through Lane Cove bushland to Gore Creek Reserve and Bay St Warf in 54:20 (5:30/km). Superb bush tracks. Good run. |
Sat 19 Aug |
12.3 | With GoJog group from Clontaf Reserve, bush tracks to Spit Bridge plus Dobroyd Head in 63:43 (5:12/km). Fantastic views of the harbour. |
Sun 20 Aug |
12.3 | 8.40am. Canberra Times training group from Weston Park, early warm-up with Rosemary then Dunrossil Drive for 2 laps and back in 70:00 (5:42/km). Easy running but tired. |
Week 34 | 77k - Good week and Sydney trip. Weight 75.0kg. | |
Mon 21 Aug |
15.1 | 4.00pm. South on Monaro Hwy then railway trail back north in 79:18 (5:18/km). Felt good, moving well middle stages. |
Tue 22 Aug |
3.6 | Track, Calwell. Just the warm-up run plus extra in 20 minutes (5:30/km). OK with short run as a little tired and feeling run down. |
Wed 23 Aug |
19.3 | With Jennifer, Mt Ainslie, Campbell, LBG easy in 1:52:00 (5:48/km). Easy, felt good. Walked some of the steeper hills. |
Thu 24 Aug |
7.6 | Track, Calwell. Gilmore trail to railway and north a bit then back in 40:20 (5:20/km). Felt OK but not fresh. Overcast and cool. |
Fri 25 Aug |
17.8 | Monaro Hwy/Railway Run (full) in 94:24 (5:18/km). Medium pace, felt quite tired at the finish. Cool with threatening rain. Not fresh for racing. |
Sat 26 Aug |
14.1 | 1.15pm. Race: CCC - Pinacle 4k XC hard in 16:36 (4:09/km). Finished just ahead of Anna Neumaier. Conrad ran 16 flat. Also 8k long race easy in 39:17 plus a warm-up. |
Sun 27 Aug |
16.1 | Canberra Times training group from Weston Park plus warm-up and warm-down with Rosemary in 88:50 (5:30/km). Very tired! Need a rest day. |
Week 35 | 93k - Good week and OK XC race. Weight 75.0kg. | |
Mon 28 Aug |
13.1 | Easy through paddocks to railway and back in 69:36 (5:18/km). Slightly tight left outer hamstring. |
Tue 29 Aug |
2 | Track, Calwell. Just the warm-up run today. |
Wed 30 Aug |
20.3 | From Scrivener Dam with Jennifer, Corkwoods then MTB trails of Stromlo to Deeks Rec Area, back by the river in 2:01:54 (6:00/km). Good run. |
Thu 31 Aug |
nil | Rest day. Late finish at work. |
Fri 1 Sep |
6.6 | Easy Mt Tugg fire trail in 35:00 (5:20/km). Met Jim Tucker after at the Hyperdome for dinner - also bumped into Derek and Margaret Titheradge. |
Sat 2 Sep |
nil | Rest day. Helping at Fadden Pines AM, then Mal's birthday afternoon/dinner at Zeffarellis in Dickson. |
Sun 3 Sep |
12 | 11.00am. Race: Canberra Times 10k Fun Run - 101st in 39:16 (3:56/km). Good race (fastest for years)! Very windy (headwind first 3k and last km). Adidas racers. Passed Keith Mayhew 800m to go (39:35). Splits: 3:45, 3:47, 3:52, 4:00, 4:05 (19:30), 4:01, 3:43, 4:09, 3:57, 3:56 (19:46). Dean Cavuoto 1st 29:52 and Joy Terry 34:37. |
Week 36 | 54k - Very good 10k race! Weight 75.0kg. 297km last 4 weeks. |
Date | Kms | Comments |
Mon 4 Sep |
nil | Rest day. Late finish at work. |
Tue 5 Sep |
6 | Track, Calwell. Early warm-up on Gilmore trail out/back in 32:00 (5:18/km). |
Wed 6 Sep |
25.1 | Thistles run, Dairy Farmers Hill to Bluetts' Pines and back with Jennifer in 2:24:07 (5:44/km). Got lost! Dark on the run back. Felt okay. |
Thu 7 Sep |
nil | Rest day. Late finish at work. Drove down to Calwell and helped with training. |
Fri 8 Sep |
6.4 | Easy flat out/back from home in 35:00 (5:30/km). Felt okay. |
Sat 9 Sep |
4 | 2.00pm. Race: CCC - Carillon XC Relays. Last leg, 3k in 12:15 (4:05/km). Long grass, tough conditions. Heavy rain on finishing. |
Sun 10 Sep |
14 | 11.00am. Race: Wagga Wagga City to Lake 9k Fun Run. 35th in 36:37 (4:04/km). Fair run. Quick early with Carmel Kahlefeldt, tired soon after into the headwind. 1k 3:40, 5k 20:10. Long warm-up/down. |
Week 37 | 55k - Average week and race. Weight 75.0kg. | |
Mon 11 Sep |
14.4 | Easy out/back Gilmore track in 75:07 (5:12/km). |
Tue 12 Sep |
18.3 | Track, Calwell. Early warm-up solo out/back Gilmore track then Ashley Drive, Gowrie with Erin, Michelle, Luke and Karen Selman. Total 97:20 (5:19/km). |
Wed 13 Sep |
11.8 | Track, Calwell. With Kim Sainsbury to Melrose Pines and out/back south railway trail in 62:06 (5:18/km). Steady effort, felt OK. |
Thu 14 Sep |
7.2 | 6.00pm. Track, Calwell. After training, easy Melrose Pines MTB single tracks out/back in |
Fri 15 Sep |
24.9 | 7.00am. With Jennifer from Calvary Hospital, Eucalypt Trail, Black Mtn for 2 laps of high loop then to Scrivener Dam and back in 2:29:15 (6:00/km). Easy long run. Good! |
Sat 16 Sep |
6 | 6.00pm. Easy local run before watching Sydney Olympics swimming on TV in 30:24 (5:06/km). |
Sun 17 Sep |
9.5 | Vets' Mt Taylor 6.8k handicap at 4:40/km straight into a warm-down to Farrer Ridge and back. Felt good all the way. |
Week 38 | 92k - Good mileage this week. Weight 75.0kg. | |
Mon 18 Sep |
12.6 | Steady Melrose Pines and railway trail out/back in 65:24 (5:12/km). Felt quite good but a slight niggle high in right hip. |
Tue 19 Sep |
9.5 | Track, Calwell. Early solo warm-up out/back Gilmore track in 49:40 (5:12/km). Felt okay. |
Wed 20 Sep |
12.6 | Same railway trail loop as Monday but a little faster in 64:48 (5:09/km). Before driving to Cambewarra. |
Thu 21 Sep |
14.9 | 11.00am. Cambewarra. From Graeme's on Hockey's Lane and through bushland tracks of North Nowra in 76:00 (5:06/km). Felt good - some fast running (4:40 ks) a times. |
Fri 22 Sep |
nil | Rest day. Driving to Sydney for the Olympic Games! In the afternoon/evening W5000m and M10,000m first rounds at Homebush. |
Sat 23 Sep |
26.7 | From Bruce's in Artarmon with Jennifer - Neutral Bay, bush track to Cremorne Point, Taronga Zoo, Bradleys Head, Clifton Gardens, Military Rd, North Sydney in 2:45:40 (6:12/km). |
Sun 24 Sep |
nil | Sydney Olympics - watching the Women's Marathon from 9.00am at Centennial Park. Afternoon with Jennifer, 400m, 400 Hurdles semis and High Jump. Raining. |
Week 39 | 76k - Maintaining fitness this week. Weight 75.0kg. | |
Mon 25 Sep |
13.2 | From Bruce's in Artarmon, out/back to North Sydney, quite strong at times in 66:12 (5:00/km). Olympics - watching Cathy Freeman, W800m, W5000m, M10,000m finals! Exciting day. |
Tue 26 Sep |
16.2 | From Artarmon, out/back over Harbour Bridge to Circular Quay and back in 85:11 (5:19/km). Rest day in Track and Field. Dinner with Bruce and Angela. |
Wed 27 Sep |
3.9 | 5.30am. To Chatswood and back in 19:48 (5:06/km). Easy run. |
Thu 28 Sep |
15.7 | Over Harbour Bridge to Circular Quay and back (saw race walk on big screen) in 80:00 (5:06/km). At the Olympics, saw W1500m semi-finals and 200m finals. |
Fri 29 Sep |
15.9 | Easier run Artarmon over bridge to Circular Quay and back in 83:30 (5:18/km). Tired. At the Olympics, M1500m final and Steeplechase final with Anne. |
Sat 30 Sep |
nil | Rest day. |
Sun 1 Oct |
28.8 | With Jennifer, Neutral Bay, Pitt St, Centennial Park for 3 laps while watching the Men's Marathon. 3:04:24 (6:24/km). Very easy. |
Week 40 | 93k - Sydney Olympics - so good! Weight 75.0kg. 316km last 4 weeks. |
Date | Kms | Comments |
Mon 2 Oct |
12.1 | 5.00pm. Culburra - from Greenbank to Warainne Beach then Culburra Beach steady in 64:14 (5:20/km). Tired from yesterday's run. |
Tue 3 Oct |
8.5 | 6.45pm. Track, Calwell. After training, out/back to Banks. Slow in 46:00 (5:24/km). Quite tired - no energy today. |
Wed 4 Oct |
12.6 | 11.00am. Loop to railway trail then back through pines in 66:54 (5:18/km). Mostly easy with some good paced running. Felt good. |
Thu 5 Oct |
28.7 | 7.00am. From Scrivener Dam with Jennifer, lap of LBG including East Basin in 2:40:30 (5:36/km). Good pace mostly but a slower last 2k. Beautiful morning. |
Fri 6 Oct |
10.1 | 5.00pm. East Mt Tugg then base of Mt Tugg in 53:30 (5:19/km). Felt pretty good. No injury problems. |
Sat 7 Oct |
20 | 2.00pm. Race: Orroral Valley Classic, 8th in 97:31 (4:53/km). Surprisingly good. Steady first half included a long hill 3 to 7k. Getting fit. |
Sun 8 Oct |
15.8 | 7.00am. Stromlo with David Gates - Central Six then MTB single tracks back in 82:00 (5:12/km). Fast at times, finishing stronger than Dave. |
Week 41 | 108k - Biggest week for many years. Getting fit. Weight 74.0kg. | |
Mon 9 Oct |
13.4 | East Mt Tugg then out/back to Banks in 69:00 (5:12/km). Felt pretty good. Early day at work! |
Tue 10 Oct |
8.6 | Track, Calwell. Early out/back Conder in 44:00 (5:06/km). Felt pretty good. |
Wed 11 Oct |
16.3 | Melrose Pines and railway loop in 86:24 (5:18/km). OK but tired legs and not much energy. |
Thu 12 Oct |
8 | 4.00pm. Track, Calwell. Early easy out/back Gilmore track in 43:48 (5:30/km). Tired! |
Fri 13 Oct |
6 | Steps run (down) in 36:12 (6:00/km). Very easy as still tired and no energy. Need an easy day before tomorrow's long run. |
Sat 14 Oct |
14.7 | No long run as Jennifer was crook. Solo East Mt Tugg in 76:36 (5:12/km). Steady run, feeling OK. That evening, saw 'Double Jeopardy' on DVD at Joy and Mal's. |
Sun 15 Oct |
6.5 | 4.00pm. Track, Calwell. Easy run to training and back in 33:48 (5:12/km). |
Week 42 | 73k - Nothing great this week. Tired. Weight 73.5kg. | |
Mon 16 Oct |
16 | Out/back east Mt Tugg and far end of Banks in 86:00 (5:24/km). Still tired but felt OK last 15 minutes. |
Tue 17 Oct |
nil | Rest day. Late finish at work and a day off prior to the long run. |
Wed 18 Oct |
15.8 | 5.00pm. West Basin LBG with Jennifer in 90:51 (5:46/km). Rain early but cleared. Felt good. |
Thu 19 Oct |
17.9 | Track, Calwell. Up to the railway via Gilmore track including some out/backs in 95:00 (5:18/km). Faster, but still easy. |
Fri 20 Oct |
16 | Out/back east Mt Tugg then far south of Banks (same as Monday's) in 85:30 (5:24/km). Felt OK, no injury niggles. |
Sat 21 Oct |
15.4 | Mt Tugg fire trail then Gordon bowl trail run in 80:12 (5:12/km). Incl a 5:09 km split on the fire trail. Steady pace, felt OK although tired. |
Sun 22 Oct |
17 | 4.15pm. Track, Calwell. Long run with Jonathan, Tharwa Drive, Gordon/Banks bowli in 78:20 (4:36/km). Quite fast, felt okay despite the pace. |
Week 43 | 98k - Good week. Fitness coming along well. Weight 73.5kg. | |
Mon 23 Oct |
10 | After a late work day, Gilmore track to tunnel O/B in 52:54 (5:18/km). Felt OK, training going well. |
Tue 24 Oct |
19 | 5.40pm. Out/back Gilmore track to Macarthur water tank in 1:43:06 (5:24/km). Steady running, felt good but tired (need more sleep!). |
Wed 25 Oct |
10.9 | From Nara Peace Park with Jennifer - Parliament House dirt trails, High Court and LBG in 61:00 (5:36/km). Jennifer happy and feeling good on this run. |
Thu 26 Oct |
16.1 | Rostered day off work. Theodore fire trail O/B then to Banks and back in 82:10 (5:06/km). Felt pretty good. |
Fri 27 Oct |
4.3 | To Christmas St and fire trail out/back in 22:12 (5:12/km). Short run before Kathy's 40th birthday party at Arch and Gails in Pearce. |
Sat 28 Oct |
16.1 | 4.30pm. East Mt Tugg then O/B to far south of Banks in 84:20 (5:20/km). Tired early but felt better later in the run. |
Sun 29 Oct |
18.7 | 8.45am. Out/back Gilmore track to Macarthur water tank in 1:41:00 (5:24/km). Slow early but warmed up. Cancelled the idea of a double as quite tired. |
Week 44 | 95k - Good week, but tired. Need more sleep! Weight 73.5kg. 374km last 4 weeks. |
Date | Kms | Comments |
Mon 30 Oct |
15.7 | East Mt Tugg then Banks O/B in 1:23:00 (5:20/km). Tired early but felt better and running more freely in the back half. Good. |
Tue 31 Oct |
9.1 | Track, Calwell. 2k in 9:24 then 10 x 500m ave 1:57 with 200m jog recoveries in 1:25. Continuous running. First track session for ages. Felt good. |
Wed 1 Nov |
18.7 | 6.00pm. Out/back Gilmore track to Macarthur water tank in 1:39:20 (5:18/km). Rain early, which cleared. Running strongly at times, feeling good. |
Thu 2 Nov |
8.1 | Track, Calwell. With Matty, Dominique and Same through Melrose Pines MTB tracks to railway and back in 42:12 (5:12/km). Quite fast at times. Good. |
Fri 3 Nov |
15.2 | East Mt Tugg then around Mt Tugg base plus out/backs in 1:28:20 (5:48/km). Very slow run due to tiredness. |
Sat 4 Nov |
13.5 | 3.45pm. From the AIS track with Jonathan, eucalypt trail and over to Black Mtn high scenic loop and back in 63:20 (4:42/km). Strong pace most of the way. Felt good. |
Sun 5 Nov |
21.5 | 5.00pm. Bikepath to Lake Tuggeranong, one anti-clockwise lap and back in 1:51:42 (5:12/km). Felt OK but slowed last 3k towards home. |
Week 45 | 102k - Good week and track session. Weight 73.5kg. | |
Mon 6 Nov |
11.9 | Out/back Gilmore track to tunnel plus extra east side in 62:54 (5:18/km). Felt OK. |
Tue 7 Nov |
13.6 | 6.00pm. Race: CCC - Spring Series Boathouse 5k. 34th in 20:18 (4:04/km). Half splits of 9:46/10:32. Faded badly. Warm-up with Darryl and Richard and a 5k warm-down in 27:40. |
Wed 8 Nov |
10.9 | 5.15pm. From Nara Peace Park with Jennifer, out/back to Westbourne Woods in 61:12 (5:36/km). Shorter run than usual as Jennifer was feeling tired. |
Thu 9 Nov |
nil | Track, Calwell. Helping out with the kids. Sore throat and tired. |
Fri 10 Nov |
nil | Rest day. A bit sick. Mowed the lawn. |
Sat 11 Nov |
nil | Arrival of Malcolm, Judy and Bruce for the Brindabella Classic. |
Sun 12 Nov |
26.5 | 9.00am. Race: Brindabella Classic Relay. In 'Team Twelve' with Jennifer - ran legs 2 and 3 in 2:29:26 (5:36/km). Wet - many stumbles on the rough 2nd leg. Team time of about 4:47. |
Week 46 | 63k - Average week and 5k. Fun Brindy Classic. Weight 73.5kg. | |
Mon 13 Nov |
10.4 | Out/back to Gilmore tunnel after rain in 61:06 (5:54/km). Very slow. Legs (quads) very sore after yesterday's mountain race. |
Tue 14 Nov |
11.7 | 6.00pm. Race: CCC - Spring Series Dunrossil Drive 5k in 27:43 with Nigel Coldrick then a slow extra 5k in 28:33. Sore legs! |
Wed 15 Nov |
nil | Rest day. Late finish at work. Raining and sore legs still. |
Thu 16 Nov |
8 | Theodore trail 'Brian's Run' (up) in 45:00 (5:36/km). Easy as the legs still a little sore. Not too bad though. |
Fri 17 Nov |
15 | 5.30pm. From Tuggers swimming pool past Urambi Hills then around golf course with Jennifer in 90:00 (6:00/km). Easy run in humidity. Saw Graham Clews. Felt good. |
Sat 18 Nov |
4.4 | Wagga. Easy jog with Kate and Jen from Mum's over Willans Hill to the bird park and back in 25:00 (5:42/km). Felt OK. |
Sun 19 Nov |
13.5 | 9.00am. Race: Wagga Athletics Club Carnival 1500m. 1st (Open) in 5:20.22! Felt OK. Steady pace. Hot! Long warm-down Mangoplah Rd past Alpacca farm and back in 54 minutes. |
Week 47 | 63k - Slow recovery but a good 1500m race! Weight 73.5kg. | |
Mon 20 Nov |
nil | Rest day. Late finish at work. SCT committee meeting. |
Tue 21 Nov |
13.1 | 6.00pm. Race: CCC - Spring Series Black Mtn Penninsula 5k road. 44th in 20:31 (4:06/km). Not that good a race. Splits: 6:31, 6:57, 7:03. Long warm-down to ANU and back. |
Wed 22 Nov |
nil | Rest day. Late finish at work. LAths Auction - $110 for signed Jai Taurima Sydney 2000 runway marker. |
Thu 23 Nov |
8.2 | Track, Calwell. 2k warm-up. 5 x 200m (jog recoveries) + 5 x 300m. 38.2, 38.1, 39.2, 36.9, 37.2 -- 56.7, 56.3, 57.2, 57.8, 57.0. Felt OK. |
Fri 24 Nov |
22.2 | From Regatta Point with Jennifer - bike paths to Lyneham and Kaleen, back via Fernwood Park, AIS in 2:07:30 (5:48/km). Easy long run. |
Sat 25 Nov |
9.7 | 3.00pm. Race: Interclub 800m (E-grade), last in 2:35.0. Legs not fresh! No speed at all. Also, 1500m walk in 7:32, 3000m in 12:17.0. Long warm-down with Geoff Monro. |
Sun 26 Nov |
17.4 | Vets' Handicap, Deeks Rec Area. 40 minute warm-up. 10k very slow in 58 minutes. Tired and sore legs. |
Week 48 | 70k - Average week and races. Weight 73.5kg. 298km last 4 weeks. |
Date | Kms | Comments |
Mon 27 Nov |
10 | Easy out/back trail to Gilmore tunnel in 55:12 (5:30/km). Grass very high beside trail. Tired early but felt better later on. Visit from Angela. |
Tue 28 Nov |
13 | 6.00pm. Race: CCC - Spring Series Weston Park 5k in 21:20 (4:16/km). Hot! Faded second half. Ordinary legs. Splits: 10:14/11:06. 6k slow warm-down in 48 minutes. |
Wed 29 Nov |
15 | Melrose Pines road to Tugg Railway Station and back on railway trail in 82:30 (5:30/km). Felt OK second half. Good stride and form. |
Thu 30 Nov |
nil | Rest day. Tired! No energy at all. |
Fri 1 Dec |
24.4 | From Regatta Point with Jennifer, same loop as last Friday plus loop through ANU. Stopped at O'Connor shops. Faster run in 2:19:00 (5:42/km). Felt good. |
Sat 2 Dec |
6.9 | 3.00pm. Race: Interclub 1500m in 5:09.1. Fantastic! D-grade, finishing just behind Ian Boyd and ahead of Jessamy Hosking. Can break 5 minutes this season! |
Sun 3 Dec |
22.3 | 9.00am. Vets' Pack Run up Mt Stromlo with Jim White plus extra on MTB tracks in 2:04:48 (5:36/km). Felt OK. |
Week 49 | 91k - Very pleasing 1500m race. Weight 73.5kg. | |
Mon 4 Dec |
12.8 | Theodore fire trail and a lap of Mt Tuggeranong in 67:42 (5:18/km). Felt good. Faster than expected. |
Tue 5 Dec |
12.7 | 6.00pm. Race: CCC - Spring Series, Stage 88 5k. 20:14 (4:03/km). Women and Girls' Fun Run course. Tired! Finished just behind Charlie and Jim. Good race with Charlotte Templeton. |
Wed 6 Dec |
13 | Out/back Tuggeranong railway station trails in 70:06 (5:24/km). Felt OK except right achilles and right shin a little sore. Not too bad. |
Thu 7 Dec |
8.6 | Track, Calwell. 10 x 300m in 2 sets of 5 - times between 59 and 61 seconds (3:20/k pace). Steady running with Murray and Darryl Hill. Barefoot. Still tired. |
Fri 8 Dec |
22.5 | 6.00pm. Long run Gilmore track to Macarthur and Bugden Ave, Erindale, Monash and back in 2:03:42 (5:30/km). |
Sat 9 Dec |
5 | 4.00pm. Race: Interclub. 3000m in 11:32 (3:51/km). Steady, but tired! Helping Jim T move house in the morning. |
Sun 10 Dec |
12.3 | From the Calwell Track, Gilmore track plus railway out/back in 65:06 (5:18/km). Running freely most of the way. |
Week 50 | 87k - Racing tired this week. Weight 73.5kg. | |
Mon 11 Dec |
8.1 | Brian's run (up) in 45:06 (5:36/km), easy at first then steady paced. Tired! |
Tue 12 Dec |
11.1 | 6.00pm. Race: Parliament House Relays - ran leg 9 for SCT A-Grade! 1.7k in 6:34. Also Brian's run from home later at 5:40 ks. OK for no warm-up and feeling tired. |
Wed 13 Dec |
12.6 | Warm-up around Woden Cemetery at 6:18/k then BBQ Stakes Christmas Relays, leg one in a team with Doug Fry at 4:20/k plus jog home - 36:20 total for 6k. |
Thu 14 Dec |
nil | Rest day. Tired! |
Fri 15 Dec |
22.8 | Out/back Gilmore track, Macarthur, Fadden Hills in 2:03:20 (5:24/km). Hot. Steady pace, feeling OK. |
Sat 16 Dec |
nil | Travel to Cambewarra and Culburra for Christmas with the family. |
Sun 17 Dec |
8.1 | From Dad's at Culburra to the beach then a long run on the sand at low tide - nice and flat in 46:48 (5:48/km). Felt better as the run went on. Humid! |
Week 51 | 62k - Mostly easy running this week. Weight 73.5kg. | |
Mon 18 Dec |
12.7 | Theodore fire trail then a lap of Mt Tuggers in 66:48 (5:18/km). Lower outside right shin sore. Steady pace finishing in the rain. |
Tue 19 Dec |
4.3 | Race: Queanbeyan vrs SCT challenge at the AIS track, Bruce. Ran the 800m just ahead of Courtney in 2:48.0. Jogged many laps. |
Wed 20 Dec |
nil | Rest day. Lower outside right shin sore. Did some house cleaning instead of running. |
Thu 21 Dec |
nil | Christmas party at Jen's. |
Fri 22 Dec |
nil | Visiting Mike (heart attack yesterday) in Canberra Hospital with Teresa and Phil. |
Sat 23 Dec |
nil | Packing for the drive to Erowal Bay for Christmas. |
Sun 24 Dec |
nil | Erowal Bay - Chicken run bush walk, Blenheim, Hyams and Caves Beaches. |
Week 52 | 17k - Not a good week! Weight 73.5kg. 257km last 4 weeks. |
Date | Kms | Comments |
Mon 25 Dec |
6.5 | Erowal Bay from 112 Naval Pde to 'white' beach, some through bush tracks in 31:20 (4:48/km). Shins OK. |
Tue 26 Dec |
10 | Out/back Gilmore tunnel in 51:12 (5:06/km). Some alergy breathing problems but otherwise OK. |
Wed 27 Dec |
nil | Rest day. Visiting Peter Wall for coffee at Woden. Afternoon tea with Tim, Dorothy, Lorna, Don, Sarah and Laura. |
Thu 28 Dec |
11 | Track, Calwell. After training, loop around Mt Tugg including 1k split on fire trail in 4:55. Good pace. Felt OK except for congestion. 56:06 (5:06/km). |
Fri 29 Dec |
17.1 | Out/back Gilmore track to railway in 90:42 (5:18/km). Felt OK - lower right shin bearable. Must be careful. |
Sat 30 Dec |
nil | Rest day. Visited Joy and Mal to see Charlie's Angels on the big screen. |
Sun 31 Dec |
11 | Last run of the year. Vets pack run Mt Stromlo steady pace, chatting with Bryan Thomas in 59:36 (5:24/km). |
Week 53 | 55k - Easy week to finish the year. Weight 73.5kg. |
The End - 3,544 km (66.9k per week for 53 weeks) |