| Another running diary from a marsupial that Eats, Shoots & Leaves |
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This page is my running diary for 2005. Go to the end to see how the year finished. I thought my 2004 diary would be enough to cure most people's insomnia but Plu started a club for bloggers that will last at least until the Canberra Marathon. Running goals for 2005 - On the track: 1500m in 5:08, 3000m in 10:58, 5000m in 19:08, 10,000m in 40:58 and High Jump in 1.50m. Other events: 10k road in 39:58, Half Marathon in 91:00, Six Foot Track in 5:59:59. Run 4000 kilometres. If this page doesn't make you sleep you can always try my home page. If you want to say something you can visit my wordy blog! |
| Date | Kms | Comments |
| Mon 3 Jan |
10.2 | Speedygeese Nth Lyneham. 3.1k warm-up 17:12. Plan was for 12x45 seconds hard but right calf felt sore after a couple so 23mins steady. 3.1k warm-down in 17:45. |
| Tue 4 Jan |
12 | Race: ACT 10,000m Champs, 16th (last) 44:53.45. Splits, 4:14 4:14 4:23 4:29 4:35 (21:55) 4:36 4:37 4:40 4:41 4:24 (22:58). Calf sore throughout, breathing OK. |
| Wed 5 Jan |
13 | Weston Park via Stirling Hills bush with Chris, Elizabeth and Dennis in 74:35 (5:44/km) 50% on dirt. I think calf helped by this shuffling run. Not as sore to touch after. |
| Thu 6 Jan |
9.8 | Long lap of Mt Tuggeranong track in 53:48 (5:28/km), a slightly faster shuffle than yesterday. Ran gingerly on hills as still worried by slight pain low in right calf. |
| Fri 7 Jan |
3 | Easy run to Freda Gibson Ct in 16:26 (5:29/km). Late decision to run. Was going to have a day off but didn't want to see 'nil' so early in 2005. Obsessive or what? |
| Sat 8 Jan |
21.2 | Molonglo Reach, Ainslie, Majura with Steve Appleby group in 2:01:16 (5:43/km). Cool about 12c! Calf 95%. Felt good, extra 1.5k on bike path. Many others running. |
| Sun 9 Jan |
13.1 | 8pm Gilmore track up to railway. Easy recovery run in 71:51 (5:32/km). Very ugly awkward and weak first half followed by a Jennifer Hawkins-like second half. |
| Week 01 | 82k - A good week to start 2005. The track 10k was OK as was the long run. | |
| Mon 10 Jan |
9.3 | Speedygeese Nth Lyneham. 3.1k warm-up 17:29. 3x1k 'steady' in 4:23, 4:27, 4:54 with 4:30 rests. 3.1k warm-down 17:20. Very tired. Still slight soreness in right calf. |
| Tue 11 Jan |
3 | After Interclub ran very easy warm-down laps on grass around outside of track with Geoff in 18:59. Right calf is still feeling slightly tender. Kelly ran a 5:01 mile. |
| Wed 12 Jan |
18.2 | Stood up so ran alone. PH to Stirling Hills bush then Waste Basin bike path thinking all the time 'how hot is this?'! 97:55 (5:23/km). Saw VP sans helmet - bad boy. |
| Thu 13 Jan |
4 | Calwell track. Hot! Short session with Karen. 5x200m concentrating on form. 46 45 44 43 43. Full recovery. Tired, no energy. Could have easily slept under the trees. |
| Fri 14 Jan |
6.3 | 10pm and still 28 degrees! Suburban hilly, easy - Casey, Downard, Tatchell St out/back in 34:51 (5:32/km). Starry night, southern Canberra lights, grasshoppers. |
| Sat 15 Jan |
23.2 | Steve Appleby group 7:10am Mt Ainslie to Mt Majura loop including zig-zag single track. 2:20:15 (6:02/km). Cooler, drank heaps. Felt better than last week! |
| Sun 16 Jan |
nil | Slept in. Fixing computer so no time to run. Saw 'Meet the Fockers' with Mal and Joy. Very funny. Maybe I'm too Robert De Niro-like and need 'Fockerising'? |
| Week 02 | 64k - Good again especially the long runs. Total down a tad. Calf better. | |
| Mon 17 Jan |
9.2 | Speedygeese Nth Lyneham. 3.1k warm-up 17:16. 2x'1400m' hill loop in 5:55 and 5:50 with 8 minutes recovery. Tired but strong. No injuries. 3.1k warm-down 17:52. |
| Tue 18 Jan |
6.3 | 9pm, same run as last Friday in 32:40 (5:11/km) easy on hills. Bright half moon in north-west. Cool breeze. Ran on road - softer than footpath. Felt good. |
| Wed 19 Jan |
19.6 | PH to Yacht Club long then West Basin bike path in 1:40:29 (5:08/km). A pleasant 26 degrees. 5min km to 14 then it turned less than pretty. Need new shoes. |
| Thu 20 Jan |
nil | There's a dark cloud rising from behind the mountains, I packed my shoes and headed straight away from the storm, Gonna be a hail-storm to blow everything down, That ain't got the faith to stand its ground. |
| Fri 21 Jan |
nil | Will somebody please remind me never to turn on the bloody computer before I head out the door for my run! I could have done 6k at 9pm but said 'stuff it!' |
| Sat 22 Jan |
25.6 | With Steve Appleby, Ainslie to Majura via Triple-Tri track and down zig-zag. Back via War Memorial in 2:41:10 (6:18/km). Warm, felt as good as last week! |
| Sun 23 Jan |
8 | 7.30pm easy out/back via floodway dirt track to Richardson shops in 41:32 (5:12/km). Quite quick!? Sydney-like humidity. Mmmm - new Brooks Radius shoes. |
| Week 03 | 69k - Very pleased with the long runs. Plan big mileage next week. | |
| Mon 24 Jan |
11.5 | Speedygeese Nth Lyneham. 3.1k warm-up 16:59. 1x'1400m' hill loop strong in 5:31. Long 7k warm-down. Felt good but tired. A Caramelo Koala deserving effort. |
| Tue 25 Jan |
4.5 | After Interclub ran a couple of laps on the grass around the track then out to Calvary Hospital. 26:57. Left knee a little sore. Warm. Full moon rising. |
| Wed 26 Jan |
26.3 | 7am: Lap of East Basin then Mt Ainslie to War Memorial 20.3k in 1:54:42 (5:39/km). 6.40pm: Recovery via drain to Calwell shops 6k in 34:41. Knee good, hammys tight. |
| Thu 27 Jan |
9.9 | From Calwell track, long warm-up with older runners around Theodore trail 7.4k in 36:33 (4:56/km). Too tired to do speedwork. 2.5k warm-down in 13:22. |
| Fri 28 Jan |
12 | 6:40pm Gilmore track up to railway. Warm. Ran easily in 65:31 (5:27/km). Stopped at 12 and walked the last km home to save a bit for tomorrow's long run. |
| Sat 29 Jan |
28.6 | With Steve Appleby, to summit of Majura via 2-Peaks course in reverse, back via Triple Tri, War Memorial in 2:58:53 (6:15/km). 20 degrees. Felt good. |
| Sun 30 Jan |
12.1 | Masters' H'cap Campbell Park. Easy bush 6.01km in 29:44 (4:56/km) trying to run cruisey, not race. 2k warm-up, 4.1k warm-down. Hot and humid. No problems. |
| Week 04 | 105k - Biggest week for a few years. Good long runs. 320km last 4 weeks. | |
| Mon 31 Jan |
12.3 | Speedygeese Nth Lyneham. 3.1k warm-up 17:52. Ran another 3 laps, one with Trevor quickish - total time 68:48 (5:36/km). Hot. Tired but legs felt good! |
| Tue 1 Feb |
8 | 8.30pm after Interclub, out/back on a very wet bikepath to O'Connor in 41:06 (5:08/km). Just allowing legs to roll along. Not pushing hard at all. Humid. |
| Wed 2 Feb |
10 | Cold, damp and windy! Out/back Gilmore track up to railway in 54:23 (5:26/km). 8pm club meeting so not enough time to run longer. Will try tomorrow. |
| Thu 3 Feb |
9.4 | From Calwell track. Bloody freezing, windy! 2.5k warm-up in 12:40. Ran through Melrose Pines single tracks 5.9k at 5:33/km. 5x200m easy with Karen. |
| Fri 4 Feb |
nil | I thought a rest day wouldn't do any harm as I want to run lots of kilometres this weekend. Met Jim Guy Tucker at Woden for coffee after work. |
| Sat 5 Feb |
30 | 9.30am solo out/back to O'Malley via Mt Wanniassa, Isaacs 2:55:50 (5:52/km). Good first 26k, Lyle Lovett-like last 4k. Cool, didn't drink enough. |
| Sun 6 Feb |
12.8 | 7am: With Gordon, Lanyon valley fire trail 12.8k in 1:17:12 (6:01/km). Felt good. Was going to do an easy run in the afternoon but had a nap instead. |
| Week 05 | 82k - Good training week, bad weather! Missed my mid-week long run. | |
| Mon 7 Feb |
15.5 | Speedygeese Nth Lyneham. Easy 5 laps of 3.1k - 18.40, 18.52 17.33, 18.51, 18.55 - (5:59/km ave). Legs felt good, no injury problems. Lovely and warm. |
| Tue 8 Feb |
9.7 | From Calwell track. Hot. Steady 7k Theodore track in 37:56 (5:24/km) pushing a little on hills. 7x200m easy with Karen, 100 jog. Some barefoot. |
| Wed 9 Feb |
24.3 | PH to Yacht Club, East Basin Wetlands, with Chris, Dennis then Stirling Hills bush in 2:15:42 (5:34/km). Felt good but tired. Cooler 22C, windy. |
| Thu 10 Feb |
6.3 | Calwell 2.5k warm-up 14:09 easy. 8x200m, 100m jog rec 40sec - 46 46 47 45 45 45 45 43. Masters' 1500m walk 8:02. High Jump 1.30m no spikes. |
| Fri 11 Feb |
6.3 | 7pm easy out/back dirt track by floodway to Calwell shops in 33:32 (5:18/km). Just letting it flow. Easy breathing. Hope the long run goes well. |
| Sat 12 Feb |
34.5 | 7am. Summit Mt Majura 2 Peaks reverse, back short with Chris, Mark then lap of East Basin in 3:38:24 (6:20/km). Felt good. Cliffy shuffle last 3k. |
| Sun 13 Feb |
11 | 5.30pm easy out/back Gilmore track to railway in 61:56 (5:38/km). Cooler. Legs knew they'd done something yesterday. OK middle kms. A bit tired. |
| Week 06 | 107k - Again a good week. Coping better with the long runs. No injuries. | |
| Mon 14 Feb |
12.3 | Speedygeese Nth Lyneham. 3.1k warm-up 18:19. 3k 'time trial' 2nd half hardish in 13:45. OK. 2 laps warm-down 18:45, 18:31. Tired - big day at work. Hot. |
| Tue 15 Feb |
nil | Donated blood so didn't run. Haemoglobin was low at 132g/L which might explain some tiredness. Need to find some fresh runners (I mean meat). |
| Wed 16 Feb |
23 | PH, Yacht Club, Stirling Hills bush, Weston Park with Chris, Graeme, Elizabeth then solo to Boathouse in 2:16:17 (5:55/km). Tired but felt good. |
| Thu 17 Feb |
9.6 | Calwell track. Theodore trail loop 7.8k in 40:32 (5:12/km) rolling hills, hard run. Easy 6x100m barefoot afterwards with Karen and 1.2k warm down. |
| Fri 18 Feb |
6.0 | 7.30pm dirt track by floodway to Calwell in 32:40 (5:26/km). Very tired beforehand. Could easily have done nothing. Humid. Early night needed. |
| Sat 19 Feb |
35.2 | 7am. Summit Mt Ainslie, Trent's grave hill, Mtn Champs course to zig-zag, umpteen more hills, East and Central Basin LBG in 3:58:13 (6:46/km). OK. |
| Sun 20 Feb |
4 | Only had time for a short run as I was meeting Joy and Mal to see 'The Aviator'. Out/back Nth Theodore in 22:45 (5:41/km). Legs fine but zero energy! |
| Week 07 | 90k - Training going well (touch wood). A bit worried about the 10k race! | |
| Mon 21 Feb |
13.7 | Speedygeese Nth Lyneham. Gawky first km of 3.1k in 17:04. 'Start practise' then a downpour. 2 laps in rivers of mud, 1 dry in 17:07, 17:25, 17:10. (5:34/km). |
| Tue 22 Feb |
11.8 | Ran to Calwell track. 5k solid run (5:20's) up to railway with Kathy and kids. 8x200m barefoot with Karen 44.3 ave. Legs OK, zero energy. Walked the 2k home. |
| Wed 23 Feb |
12 | PH to Yacht Club then Central Basin with Graeme and Chris. 12k in 69:26 (5:47/km). Hot - 30 degrees. Still no energy. Felt like walking - don't know why. |
| Thu 24 Feb |
3.5 | Masters' 10,000m track Champs. Warm. Had an overwhelming feeling of tiredness. Lost the group early and stopped at 2k (8:21). Hope it's nothing serious. |
| Fri 25 Feb |
nil | Decided not to run in the hope that a rest day might cure the lethargy I've been feeling this week. A couple of mountains planned by Steve tomorrow! |
| Sat 26 Feb |
30 | 7am. Molonglo to rollercoaster, zig-zag, summit Majura, 2 Peaks course, summit Ainslie, Campbell Park in 3:08:04 (6:16/km). Warm, humid but felt good! |
| Sun 27 Feb |
6.5 | 8.30am. Masters' H'cap Nth Curtain 6.5k in 31:12 (4:48/km) easy uphill, striding out down. Was going to do an easy run in the afternoon but CR happens. |
| Week 08 | 77k - Sad about the 10000 but happy with Saturday. 356km last 4 weeks. | |
| Mon 28 Feb |
7.5 | Speedygeese Nth Lyneham. 3.1k warm-up 17:50. 4x1 minute 'hard' walk back recovery. Kept up with Tony, Maria but behind Jenny. 3.1k warm-down 18:03. |
| Tue 1 Mar |
10.1 | Track, Calwell. 5.2k warm-up easy dirt 30:39. 2 sets 3x400m 1:1 with Karen, Christie 95 88 91 - 90 89 89. Steady, barefoot, felt OK. Hot! 2.5k w-down 14:54. |
| Wed 2 Mar |
9.5 | PH Yacht Club Central Basin reverse with Chris 50:28 (5:19/km). Forgot Forerunner so approx. Ran fairly hard. Sore legs, left knee, from speedwork? Cool wind. |
| Thu 3 Mar |
5 | Track, Calwell. 2.5k warm-up in 13:10. Ran 5x200m with Karen, walk back - 48 44 46 43 43 - quads still sore. 1.5k warm-down. A bit slack, didn't feel guilty. |
| Fri 4 Mar |
nil | No run, but walked many laps of the Mall - don't you hate that! Some leg soreness this week from jumping into barefoot speedwork, my first for ages. |
| Sat 5 Mar |
16.3 | 7am Molonglo, Campbell Park, around base of Mt Ainslie 96:40 (5:55/km) with Steve and Carol. Very easy. Cool 20C. Felt good. Soreness gone from legs. |
| Sun 6 Mar |
7 | 6pm. Another brilliant autumn day! Out/back to Calwell by floodway on dirt plus extra in 35:11 (5:02/km). Felt good. Not pushing, just letting it flow. |
| Week 09 | 55k - A very enjoyable week. Great not to be feeling tired all the time! | |
| Mon 7 Mar |
9.2 | Speedygeese Nth Lyneham. 3.1k warm-up 17:51. 3k 'time trial' 13:15 (4:19, 4:38, 4:18). GPS said 3.00km! 3.1k warm-down 17:19. Tired in warm-up. OK in 3k. |
| Tue 8 Mar |
7.5 | Ran from home to Calwell track 3k in 16:03. Easy 5x300m full recovery 76 68 65 64 61. Felt clunky wearing shoes! Warm-down home 3k in 17:28. No energy. |
| Wed 9 Mar |
nil | I decided a day off wouldn't do any harm. I've been busy/tired at work this week. I don't want to go for an easy run and feel flat again - bad for the mind. |
| Thu 10 Mar |
4.9 | Track, Calwell. 1.5k warm-up. 1x150, 4x200m easy with Karen. 37 44 43 44 41. 2.5k warm-down 16:12. Felt OK. Two 200's barefoot. A tiring work day. |
| Fri 11 Mar |
nil | Drove to Sydney (Bella Vista) arriving 5pm. Then to our digs at Katoomba. Meal at Indian on Narrow Neck then numbers at The Edge from Plu at 9pm! |
| Sat 12 Mar |
45 | Race: Six Foot Track. 417th in 6:18:10. Cox's in 2:10, Pluvi in 4:06. Felt good. No real problems. Hot but drank heaps. Jennifer had to retire. More here! |
| Sun 13 Mar |
nil | Legs fine except for slight quad soreness from running the last downhill hard. Took my Nike Frees for a walk down Cliff Road to an old lookout. A beautiful day. |
| Week 10 | 66k - Happy with a Six Foot PB. In 2006 I'll run more to the Cox's River. | |
| Mon 14 Mar |
nil | Working late so no time to run. Quads still a little sore to touch. No blisters - pleased I put vaseline on my heels at the Alum Creek aid station. |
| Tue 15 Mar |
7 | Ran the CCC Summer Series 5km at Black Mtn Peninsula steadily in 24:17. Started easy, picking it up. Laps: 8:32 8:12 7:33. Legs felt OK. Hot again! |
| Wed 16 Mar |
nil | Another late day at work :( Would have liked to run but another day off won't do any harm. No time to even get on the computer. Bugger! |
| Thu 17 Mar |
8 | Race: Masters' 5000m Track Champs. 16th in 21:03. Splits: 3:59, 4:03, 4:23, 4:27, 4:11. Nike Frees - fantastic! Felt a bit tired. Sprint last 200m to beat Jim. |
| Fri 18 Mar |
nil | My third day off this week but I think it's needed. Worked late. I've been feeling pretty tired and haven't been getting enough hours sleep each night. |
| Sat 19 Mar |
30 | From Molonglo 7am. Blessedly cool. Ran mainly with Carol Baird and Chris over Trent's hill 15.3k. Then alone around Central, East Basin LBG in 2:49:28. (5:39/km). |
| Sun 20 Mar |
8 | Masters' Handicap at Kowen Forest. 7.5k undulating in 40:13 (5:22). Ran easily enjoying the smooth gravel roads, smell of the Radiata Pines and perfect weather. |
| Week 11 | 53k - Strange week. Supposedly 'recovery' but a good 30k on Saturday. | |
| Mon 21 Mar |
nil | Started raining just as I was about to head out the door. Didn't need convincing to stay inside as I had work to do on SCT's Fadden Pines CC program. |
| Tue 22 Mar |
7 | Race: CCC Summer Series 5k Yacht Club out/back flat bike path. Ran hard for 21:55! Not good. Weak second half. Split 10:37/11:17. Only 400m warm-up. |
| Wed 23 Mar |
13.3 | From PH to Yacht Club, back to PH trails then Rec Place and around lake in 1:10:58 (5:20/km). Ran easily with Chris. Cool. Legs felt good. Could have run more. |
| Thu 24 Mar |
9 | Track, Calwell. Ran to track in 15:57. 5x800m 3 minute walk recovery, 3:29 3:23 3:25 3:20 3:15. Good start. Nike Frees were brilliant! 2.5k warm-down 16:08. |
| Fri 25 Mar |
nil | Perhaps should have run short/easy. Justify a rest as yesterday was hard and I plan to run 30k or more tomorrow morning. I've decided to run Canberra. |
| Sat 26 Mar |
34 | Molonglo 7am. To Majura water tank, back via War Memorial 19.8k. Then solo wetlands, Central Basin in 3:17:05 (5:47/km). Felt good! Perfect weather. |
| Sun 27 Mar |
nil | Felt like going for an easy run but time got away - don't you hate that! A pity as it was a beautiful day. No soreness at all from yesterday's run. |
| Week 12 | 63k - Really pleased with the long run on Saturday! 237km last 4 weeks. | |
| Mon 28 Mar |
9 | Up to Railway and back mostly on dirt in 47:22 (5:16/km). Let it flow on flats and downs, easy on ups. A scheduled recovery day, surprised how quick it was. |
| Tue 29 Mar |
9 | Ran to the track after a tiring day at work. Did a long 'warm-up' around East Mt Tugg with the older kids. Then a few easy 100's barefoot with Karen. Cooler. |
| Wed 30 Mar |
9.9 | PH to Yacht Club then Central Basin with Chris and Michael in 59:21 (6:00/km). Strange that legs didn't feel good; various sore spots. Quite cool and windy. |
| Thu 31 Mar |
6.8 | Track, Calwell. 2.5k in 13:45. 6x300m with Karen easy (4:07/km pace). Felt better except slight left hamstring niggle. Good energy. Nike Frees - love 'em! |
| Fri 1 Apr |
nil | Needed a day off. A few 9 hour+ working days made me tired this week. Writing this at 10am Saturday - a glorious sunny day, 20C. Pefect running weather. |
| Sat 2 Apr |
14 | Hot! A planned 'marathon pace' session. First 4k was Regatta Point CC race plus 6k to Duntroon (10k in 49:11). Then racewalked 4k back at 8:10/km. More. |
| Sun 3 Apr |
nil | Lucky the marathon wasn't today! It was hot and windy at 10am. A nice ride on the 1400 to the Women and Girl's Fun Run then to Joy and Mal's. |
| Week 13 | 48k - Not a good week. Down on sleep and too much on at work. | |
| Mon 4 Apr |
6.8 | Speedygeese. Easy including 2 laps of exercise circuit. Push-ups, Sit-ups, Chin-ups, Dips. 40:54 of running time. Legs felt good. |
| Tue 5 Apr |
9 | Track, Calwell. 2.5k warm-up/down. 4x1000m - 4:48 4:38 4:30 4:31 (3min walk recov). Tried to run 'marathon pace' not looking at watch. Bloody hopeless! |
| Wed 6 Apr |
nil | A two hour nap after work! Warm this morning - good for biking but not running marathons. Wrote in my other blog. Sore left knee, tight hammys. |
| Thu 7 Apr |
7 | Easy run with Chris and Ben past Tuggeranong Homestead, Isabella Plains then around through Chisholm in 40:03. Wore Nike Frees. Felt good, no problems. |
| Fri 8 Apr |
nil | Well, forecast is not looking too good - 27C max on Sunday. Physically I feel fine but I need 2 nights of good sleep! Have tipped a 3:49 in Gramps' comp. |
| Sat 9 Apr |
nil | Took Luckylegs for a blast on 1400 from race HQ out to Mount Stromlo. She was a good pillion and seemed to enjoy becoming a biker. Brilliant weather! |
| Sun 10 Apr |
42. 195 |
Race: Canberra Marathon. 681st in 4:37:39. Great day but I suffered in the heat. Felt good, half way in 1:47:33. First walk at 24k. Walked last 14k. |
| Week 14 | 65k - Not a good marathon. A great weekend so it wasn't all bad! | |
| Mon 11 Apr |
nil | Well, for me, that was harder than the Six Foot Track. Was walking like an old man early in the day. Improved later. Achilles OK, left hamstring still tight. |
| Tue 12 Apr |
nil | Hamstring slightly improved. Warm day. Some ungainly jogging between 200's on the grass at Calwell timing Courtney and Issie's time trials. They were good! |
| Wed 13 Apr |
nil | Legs felt better but not normal. Very tired from work so it was lucky I wasn't running. Did some updating of running news on the SCT website. |
| Thu 14 Apr |
nil | Could possibly have done a light jog but I made the mistake of turning on the computer. There was some news about Luckylegs on the CR Marathon Thread. |
| Fri 15 Apr |
nil | Another day off. I'm just being conservative after the marathon. There was talk about hyponatremia on CR. Maybe I drank too much water prior to the race. |
| Sat 16 Apr |
4.3 | Easy run with Geoff over our new Fadden Pines courses. Not too bad. Changed my name on this blog back to 'Wombat' as Wombatface, being 3 syllables, is a bit formal. Don't give your children 3 syllable names! |
| Sun 17 Apr |
nil | I plan to go for a light run on Tuesday. Ahead is another easy week. I want to be sure I'm recovered from the marathon and 6" for that matter. |
| Week 15 | 4k - Six Foot + Canberra Marathon is a big ask for a lazy wombat. | |
| Mon 18 Apr |
nil | Left hamstring not 100% (can still feel some soreness/weakness when walking). Went for an easy bike ride down to Calwell track then to the shops. |
| Tue 19 Apr |
nil | Hamstring felt 'normal', plus no 'nerve pain' on outside of left knee! A good sign. Bike ride down to Calwell track. Good talk from Mike for the Tassie kids. |
| Wed 20 Apr |
8.7 | Easy run around Central Basin LBG with Chris, Graeme in 50:22 (5:47/km). Legs still feeling a bit second hand. Knee OK. Will take it easy for a while. |
| Thu 21 Apr |
nil | Road the pushy down to Calwell. I'd decided yesterday not to do anything today. I'm glad because work has been busy and I've been pretty tired. |
| Fri 22 Apr |
nil | Because, in my spare time I've been working on club stuff. This past fortnight was a good time for it as I've been in 'hibernation mode' after the marathon. |
| Sat 23 Apr |
nil | Ride to Cambewarra. Too tired and busy to go for a run after arriving. |
| Sun 24 Apr |
nil | Was going to run late in the day but Joss, Martin and family arrived unexpectedly for afternoon tea on their way back to Sydney from Mollymook. |
| Week 16 | 9k - After 2 'rest weeks', it's time to start running. 126km last 4 weeks. | |
| Mon 25 Apr |
7 | Out and back Hockey's Lane, right past Cambewarra Winery. 5:31 first km then 'solid'. 35:42 (5:06/km). Legs OK but still need work. Heart/lungs not OK. |
| Tue 26 Apr |
8.5 | From Calwell track, out/back with group towards Rose Cottage. 7.5k in 40:22 (5:23/km). Easy run but outside of left hamstring still not right. Warm! |
| Wed 27 Apr |
8.2 | Easy with Chris from Yacht Club around Central Basin LBG in 43:54 (5:21/km). Leg felt better than yesterday. Getting dark but still warm. A bit tired. |
| Thu 28 Apr |
6.7 | Calwell track. 2.5k warm-up 13:45 then 6x500m with Kate, 2:20 2:13 2:13 2:12 1:58 1:55, full recovery. Hamstring bothersome early but OK later. Warm. |
| Fri 29 Apr |
nil | Could not run. Had to visit The Canberra Hospital to have my blocked oesophagus cleared. Had the operation about 4pm and stayed for observation. |
| Sat 30 Apr |
nil | Checked out of hospital 11am and got a lift with Joy and Mal to my cross country race. Dave Osmond had it all organised. I just did the place tags. |
| Sun 1 May |
nil | Was advised not to run for 48 hours. Sometimes I'm good at taking advice. Lunch at Kath & Steve's with Jim, Jane, Mal & Joy. A little cooler at last. |
| Week 17 | 30k - A week that started well but finished less than well. | |
| Mon 2 May |
7.5 | Speedygeese. Four laps of fitness track doing mainly push-ups, chin-ups and dips. Nike Frees. Left hamstring still niggly, otherwise OK. |
| Tue 3 May |
7.1 | Calwell track. 2.5k in 14:30. Last 300m of kids' 700s with 2:53 rests. 63 64 63 64 62 62 62. Frees. Legs good, lungs not. Fast warm-down with Kathy. |
| Wed 4 May |
1.5 | A slow jog around the new Fadden Pines cross country course. Didn't have time to do any more. 22 degrees today - who needs Queensland! |
| Thu 5 May |
9.5 | Calwell track. 7.2km with Kathy & kids Theodore loop at 5:20/km. Strongish. Then 5 laps on track fast straights, jog bends in 9:28. Tired. Brilliant sunset! |
| Fri 6 May |
nil | Decided to do a long run out at the Cotter in the morning so a rest day was in order. The weather is still warm and dry. |
| Sat 7 May |
25 | 8am: Cotter. Jellylegs, back via Wimps Way, 18.6km 1:41:20 (5:27/km). Felt good.
1pm: Race: CCC - Mt Ainslie 6km in 28:35 (4:46/km) 39th. Dusty, hot. Felt tired. |
| Sun 8 May |
6.5 | A look at the Australian Mountain Champs course. The most difficult I've seen for such an event. Much hard walking involved. To race it would not be fun. |
| Week 18 | 57k - A better week. Felt amazingly good at the Cotter run. | |
| Mon 9 May |
7 | Speedygeese. Same session as last week. Chin-ups and push-ups were easier. Quite tired so took the running bits easily. Not cold yet. |
| Tue 10 May |
5.8 | Calwell track. 2.5k warm-up 13:35. 6x550m 'hill circuit' fairly hard. Drills. Left shin quite sore so cut the session short. A hazard reduction fire sunset. |
| Wed 11 May |
nil | Decided to have a rest day after yesterday's worrying shin soreness. I also needed time to write my report for our club's AGM and Awards night. |
| Thu 12 May |
6.5 | Calwell track. 2.5k warm-up/down 13:27/15:16. 5x300m, 4min recovery: 66.1 59.5 58.6 58.7 58.1. Last 300m of Al and Sophie's longer reps. Frees. |
| Fri 13 May |
nil | Was thinking of doing a 6k easy run after work but it didn't happen. Instead of doing the 5k race tomorrow I think I'll run again at the Cotter. |
| Sat 14 May |
19.4 | 8am - To summit of Mt McDonald (330m climb) then Jellylegs reverse in 1:48:52 (5:36/km). Ran with Carol and Chris. Felt good and strong. Warm. |
| Sun 15 May |
nil | A bit sore from yesterday (shins, hamstring). Could have jogged a little but was a bit busy at Fadden Pines and after, processing the results. |
| Week 19 | 38k - Track, Cotter were good. Volume down with 3 nil days. | |
| Mon 16 May |
7.5 | Speedygeese. 8 x 'hill circuits'. Ran pretty easily. Left shin and hamstring sore. Donated blood - haemoglobin at 135g/L still lowish. |
| Tue 17 May |
8 | Including a lap of Majura ACT Mountain Champs course with Carol, 4.6km in 37:26 (8:09/km). How hard would 3 laps be?! Left shin still sore. Worrying. |
| Wed 18 May |
9.6 | PH to Yacht Club, lap Central Basin with Chris in 55:18 (5:46/km). Ran easily. Left shin no problem today! Hamstring still not quite right. Cooler. |
| Thu 19 May |
2.8 | Calwell track. 2.5k warm-up 15:20. 1x200m in 42.1. Was going to run 300m repeats but abandoned session due to a sore and restrictive left hamstring. |
| Fri 20 May |
nil | I decided a day off might help my dodgy left hamstring. I'll resist sleeping in tomorrow and try a long run out at the Cotter. |
| Sat 21 May |
23.9 | The Cotter '15' in 2:13:05 (5:34/km). Cold at the start. Ran with Chris, Debbie, George, Steve & Cathy. Felt good. Hamstring not too bad. |
| Sun 22 May |
nil | Felt a bit stiff so didn't run in the morning. Fadden Pines in the afternoon so ran out of time. T-shirt weather again! Warm, dry and still. |
| Week 20 | 52k - Good Cotter run - need more of these. 177km last 4 weeks. | |
| Mon 23 May |
7 | Speedygeese. 6 x hill circuit (564 metres). Ran fairly hard middle four, with Katie, about 10secs behind Colin and Trevor. Hamstring OK. |
| Tue 24 May |
8.2 | Calwell out/back to Conder mainly on dirt in 44:43 (5:27/km) watching A, D & S's fartlek session. Felt flat. Maybe yesterday was harder than I thought. |
| Wed 25 May |
10.5 | From PH with Chris to Comm Park then lap Central Basin with Cathy's group and back to PH in 55:54 (5:19/km). Solid middle 6k so probably too hard. |
| Thu 26 May |
7.6 | From Calwell up to railway then back through Gilmore tunnel with Ben, Al, Soph, R. At times 4:45 k's. Felt OK. Shin hurt a bit on last downhills. |
| Fri 27 May |
nil | A rest day in view of the fact that tomorrow has the potential to be incredibly difficult. I hope my shins stand up to the downhills (the fun bit). |
| Sat 28 May |
13.3 | Race: ACT Mountain Running Championships. 2nd last in 96:42 (7:16/km). Not easy! John Winsbury 2nd male and Emma Murray running for SCT 1st female! |
| Sun 29 May |
9 | Masters' Farrer Ridge Handicap in 51:32 (5:44/km). Tried to run as easily as possible for recovery without being foolishly slow. Calves/quads sore. 6th last. |
| Week 21 | 55k - An OK week. Enjoyed downhill bits of the Mtn Champs. | |
| Mon 30 May |
nil | Tired after a busy day at work, but the main reason for not running at PH was that my calves are tender to touch - much worse than yesterday! |
| Tue 31 May |
5 | Calwell track. Just jogged the 2.5k warm-up and warm-down. Tried 100m with a bit of pace but calves still too sore. I hope the easy jogging helped. |
| Wed 1 Jun |
10.5 | From PH with Chris to Comm Park, lap Central Basin at easy pace with group and back PH in 59:45 (5:41/km). Calves still a little sore. Quads fine. |
| Thu 2 Jun |
7.4 | Calwell track. 2.5k in 14:46. 8x300m, 92sec recovery: 69.6 67.8 66.9 68.2 66.6 67.6 65.8 66.8 - First and last 300m of Kathy's 1kms. 2.5k in 15:26. |
| Fri 3 Jun |
nil | Rest day prior to the Cotter '18'. Yesterday was interesting -- The 300s were only 3:45/km pace but they didn't feel that easy. Not in Frees. |
| Sat 4 Jun |
28.7 | Cotter '18' in 2:44:54 (5:45/km). Borrowed shoes from Chris as I walked out of house in racing flats. Good run with Carol Baird, Chris. Tired up Vanity's. |
| Sun 5 Jun |
6.3 | Ran in the parent/volunteer's race at Fadden Pines 2.5km in 11:23 (4:33/km), 23min warm-down with Geoff. Still feeling effects of yesterday's run. |
| Week 22 | 58k - The 18 mile was a stretch. Missing Saturday racing. | |
| Mon 6 Jun |
7 | Speedygeese. 5 x long hill circuit. Measured later with SCT wheel at 637m. Ran easily as still feeling tired from Saturday. Hills in 3:20 (5:14/km). |
| Tue 7 Jun |
2.5 | Calwell track. 2.5k warm-up with Dom in 14:33 - nothing else. Feeling unusually weak and tired. Hopefully it's just a one day thing. Warm - 19 degrees! |
| Wed 8 Jun |
10.3 | With Chris, Elizabeth PH to Comm Park, lap of Central Basin with Cathy's group in 55:33 (5:23/km). Felt much better today - could have run another 5k. |
| Thu 9 Jun |
5.8 | Calwell. 2.5k warm-up with Kathy in 13:28 (quicker than my normal). 20 mins continuous drills (hard). 8x200m easy with Karen. 2.5k wm-down 16:12. |
| Fri 10 Jun |
nil | Well, I did feel a little guilty for writing 'nil' after not running hard intervals yesterday. A big Bush Capital and Range Road weekend to make up for it! |
| Sat 11 Jun |
21.0 | Part of Bush Capital Marathon in Goorooyarroo Nature Park. 1:58:01 (5:37/km). Middle 10k at 5:06/km. Felt great - no problems at all. Light rain second half. |
| Sun 12 Jun |
24.1 | From Mittagong - Range Rd to Macquarie Pass Rd with Luckylegs and Tim. Mtn bike first/last 5km. Ran 24.1km in 3:11:20 (7:56/km). A tiring, beautiful day! |
| Week 23 | 70k - A top weekend - felt strong Saturday, fine company Sunday. | |
| Mon 13 Jun |
7 | Speedygeese. 6 x 637m hill circuit. 3:05 3:01 2:55 2:50 2:48 2:48 (About 2min recov). Felt good, ran hardish in last three behind Gary. 4:34/km pace. Rain! |
| Tue 14 Jun |
8 | Calwell Track to Tuggeranong Homestead, loop back to Richardson in 42:18 (5:17/km). With Sophie, Anne and Courtney. Middle kms were 5:00 or quicker. |
| Wed 15 Jun |
11.8 | From PH with Chris to Comm Park, Anzac Pde to Mt Ainslie (1k up walk track). 63:54 (5:25/km). Six of the kms were mid-4:50's. Felt good. Cold at last - 8C. |
| Thu 16 Jun |
8 | Calwell. 2.5k warm-up/down 14:57-16:16. 6x500m hill circuit with Karen, Dom, Anastasia. I didn't feel good (5:10 pace). Cold. Jupiter was near the moon. |
| Fri 17 Jun |
nil | Rest day. I think I should be doing something today besides working on the computer. Too late now. Maybe next week it'll be a bike ride or easy run. |
| Sat 18 Jun |
23.8 | Cotter 15 mile with Cathy, Elizabeth, George, Maryann, Chris in 2:07:34 (5:22/km). Great weather! Ran hard - 7 of the kms were sub 5 minutes. Felt OK. |
| Sun 19 Jun |
18 | Terry Fox Fun Run in the middle of a long CB pace run wearing the Frees. 1:45:24 (5:51/km). Cold and raining. Ran the 10k in 58:20. No injury problems. |
| Week 24 | 76k - Cotter 5 minutes better than the first one. 259km last 4 weeks. | |
| Mon 20 Jun |
7 | Speedygeese. 6 x 637m hill circuit. About 3:30 ave. Felt terrible - no energy and weak. Disappointing as I wanted to run hard. Had to run easy. Cool, windy. |
| Tue 21 Jun |
12 | Recovery from Calwell to Banks via Conder bush track with Soph, Kate, Al, Ben, Chris and Darryl. 69:41 (5:48/km). Felt much better. Finished in rain. |
| Wed 22 Jun |
10.2 | From PH to Comm Park, lap of Central Basin with Cathy's group in 54:20 (5:20/km). A couple of kms at 4:59. Cool 5C. Felt OK. Petzl light worked well. |
| Thu 23 Jun |
4.85 | Calwell off due to flooding from Curtin. Ran a street course from home in 24:26 (5:02/km). Hardish middle 2km of 4:51, 4:35. Both achilles a bit niggly. |
| Fri 24 Jun |
nil | Was going to do something but got stuck on the computer again. Have decided to run the 10k race tomorrow as it will be less tiring than the Cotter. |
| Sat 25 Jun |
13 | Race: Molonglo bike path. Runners Shop 10k. 60th in 44:55 (4:29/km). Started a tad fast. 21:31/23:19. Fastest km 4:12, slowest 4:39. Lacking race fitness. Achilles OK. |
| Sun 26 Jun |
9.4 | Pennant Hills 4pm. A small group including 'The Legend' (Keith Mayhew). No Fast Kath! A great bush run down and up some good hills easy in 56:24 (6:00/km). |
| Week 25 | 56k - The 10k race was hard. Don't have much speed in the legs. | |
| Mon 27 Jun |
nil | After seeing my sister off (to the USA) drove to Taree. Arrived after dark. Pretty weary so decided not to run. Start of 'the rain'! |
| Tue 28 Jun |
nil | Drove to Pottsville in the rain arriving about 4:30pm. A late afternoon tea with Dad and Marion. |
| Wed 29 Jun |
nil | Rain, rain, and more rain! Some local flooding. Didn't feel like going out for a run as the rain was horizontal at times. Stayed in the wombat hole. |
| Thu 30 Jun |
11 | 4pm. Rain finally stopped! Around the streets of Pottsville checking the drowned servo and floating outdoor furniture. 58:53 (5:21/km). Felt sick - ate late. |
| Fri 1 Jul |
nil | To Coolangatta then Surfers! Checked in at 'Pacific Views'. Room 58, 21st floor. Planned to meet Chickybabe and Slow Sue for a beach walk but we got lost! |
| Sat 2 Jul |
5.2 | 7.15am. Easy run with Jennifer north on The Spit bush track then to Seaworld in 31:00 (5:58/km). Great weather! Felt OK. The bush track was flooded! |
| Sun 3 Jul |
21.1 | Race: Gold Coast Half Marathon. 813th in 1:41:57 (4:50/km). Ran with Pat Carroll's 'green ballon man' until 10k in 47:52. 49:00 next 10. Not great. Not easy. |
| Week 26 | 37k - Gold Coast was great! Fun meeting some new CoolRunners. | |
| Mon 4 Jul |
nil | Drove from Surfers to Taree. Stopped at Urunga for afternoon tea with Anne and Graham. Mal and Joy were visiting on their way up to Maroochydore. |
| Tue 5 Jul |
nil | Drove from Taree to Canberra. Met Bruce at Chatswood for lunch at the good Chinese place in the food court. Tired when I arrived home about 5.30pm. |
| Wed 6 Jul |
8.2 9.3 |
AM: To work on bikepath in 47:48 (5:50/km). Felt stiff and zombie-like. PM: Home on trails 55:40 (5:59/km). The flat bits good.. the rest a bit ugly. |
| Thu 7 Jul |
7.5 8.8 |
AM: To work via Johnson Drive in 45:38 (6:05/km). Shorter but hilly. OK. PM: Home on bikepath in 53:30 (6:05/km). A stop at Calwell track on way. |
| Fri 8 Jul |
nil | Felt very tired when I woke up so I cycled to and from work instead of running. Will need good sleep if I'm to keep up this running to work idea. |
| Sat 9 Jul |
23.8 | Cotter '15'. Only Michael Freer was there. Ran in reverse (steep hills). 2:09:20 (5:26/km). Wet. Vanities thigh deep. 20cm at Cliff Rd and Padovans. Felt OK. |
| Sun 10 Jul |
6.4 | 5pm - easy run on trails around Conder trying new Asics wet weather gear from the Runners Shop. 38:20 (6:00/km). Legs felt a bit ordinary and tired. |
| Week 27 | 64k - Have recovered surprisingly well from the Gold Coast. | |
| Mon 11 Jul |
7.4 7.2 |
AM: To work on road in 41:05 (5:33/km). Better without backpack! Good. PM: Home bikepath and trails in 41:27 (5:45/km). Weak on hills. Very tired. |
| Tue 12 Jul |
6.7 10.2 |
AM: To work shortest way in 39:16 (5:51/km). A frost. Minus 3C. OK. PM: Home via Calwell track in 57:00 (5:35/km). 5th kilometre was 4:57! |
| Wed 13 Jul |
7.1 10.2 |
AM: Road/bikepath in 39:35 (5:34/km). Felt amazingly good. Cold, rain. PM: Long way in 58:30 (5:44/km). Not pretty after a long day at work. |
| Thu 14 Jul |
7.2 8.3 |
AM: Steps and extra bit at end (5:56/km). You can run while sleeping. PM: Via Tuggeranong Homestead C track (5:46/km). Didn't mind how slow. |
| Fri 15 Jul |
nil | Rode the Apollo instead of running. Tried a different way home which should be good for running with one 'easy' hill and about 1km of dirt. |
| Sat 16 Jul |
24 | Cotter '15' in 2:17:32 (5:43/km). An easy run with Chris. Slow on the uphills. Felt somewhat tired and both achilles were niggly. A cool wind blowing. |
| Sun 17 Jul |
9.2 | Ran to Calwell then home the hilly way on the Theodore fire trail. 48:52 (5:18/km). Felt pretty good. Achilles were OK. Lots of snow on the Brindys! |
| Week 28 | 97k - A new improved appreciation of sleep! 254km last 4 weeks. | |
| Mon 18 Jul |
7.2 7.2 |
AM: New way in 39:49 (5:31/km). Woeful, creaky first 2km then quickish. PM: Home same 42:17 (5:52/km) with 5kg backpack. A very tired shuffle. |
| Tue 19 Jul |
7 8.3 |
AM: 38:47 (5:32/km) Uphill start 7:26km! Ice covered puddles. Minus 4 C. PM: Home via Conder trail in 46:30 (5:36/km). Achilles and heels sore. |
| Wed 20 Jul |
nil | Rest day today instead of Friday to give the heels a break. Rode Apollo to and from work. Cycling is colder than running! Takes about 25 minutes. |
| Thu 21 Jul |
7 8.5 |
AM: 34:37 (4:57/km!) First km 5:59. Quick for warmth, Frees. Full moon. PM: Home via Calwell track in 47:54 (5:36/km). After a long work day. |
| Fri 22 Jul |
7.2 8.5 |
AM: 37:20 (5:11/km) Bad start turned into something quite good. Foggy. PM: Home via Bonython, Gordon tracks at 5:38/km. Just A to B stuff. |
| Sat 23 Jul |
8.3 | Around Theodore mainly on fire trails hilly in 43:54 (5:18/km). Ran after helping at the SCT BBQ for the ACT Cross Country Championships. Felt tired. |
| Sun 24 Jul |
21.2 | Steady out/back to Fadden via Gilmore and Macarthur trails in 1:56:23 (5:29/km). Felt OK except for the last 3km. Sunny but a cool breeze. Achilles OK. |
| Week 29 | 90k - Feels like I'm in the second week of Le Tour. | |
| Mon 25 Jul |
7 9 |
AM: 40:09 (5:43/km). Warm 11C. Felt bad, like the English Test Team. PM: Slow via Conder (5:57/km). Like a dead dog lyin' in a ditch. |
| Tue 26 Jul |
8 10 |
AM: Bikepath in 42:39 (5:19/km). Headwind. That dog got up and ran. PM: Easy via Gordon 'Lake', Conder trails (5:44/km). A recovery run. |
| Wed 27 Jul |
nil | I was going to 'run to school' and have a rest day Friday but felt tired so had 20 mins extra sleep and rode the Apollo. 3 degrees. A half moon lit my way. |
| Thu 28 Jul |
8 10.1 |
AM: Trails first 2k slow then bikepath in 39:48 (4:58/km). Felt good! PM: Home via Murrumbidgee River trail (5:44/km). Saw a wombat hole. |
| Fri 29 Jul |
nil | Both heels (esp left) and achilles sore on waking so I decided to ride the Apollo instead of running. A little worried about how they'll be in the 16k bush run. |
| Sat 30 Jul |
16 | Race: Bush Capital 16k. Found it hard to get going. One big hill. Last 4km slow. Heels were OK, Brooks shoes. Finished 14th in 79:49 (4:59/km). |
| Sun 31 Jul |
6.5 | An easy flat run Theodore/Calwell at 6pm after driving back from Cambewarra (5:54/km). Left hamstring a bit tight. Heels were OK. Lacking energy and tired. |
| Week 30 | 75k - Bush Capital race enjoyable. Heels a worry. | |
| Mon 1 Aug |
8 7.3 |
AM: Ran fairly easily in 44:52 (5:37/km). Left hamstring felt weak. PM: Home at 6:03/km. Absolutely knackered mode. Not good. Warm. |
| Tue 2 Aug |
8 10.3 |
AM: Bikepath 42:46 (5:20/km). Felt like I was running in mud. Foggy. PM: Riverside 59:12 (5:45/km). Tired but a top day! T-shirt, 14C. |
| Wed 3 Aug |
nil | Very tired so rode the Apollo Kosciusko to and from work. Have a sore spot on back left side of left heel. It's a bit red and inflamed. Hurts when pressed. |
| Thu 4 Aug |
6.8 | AM: To work short, hilly 36:51 (5:25/km). Heel bearable. Half asleep, light rain. Was going to walk home but caught a tempting bus instead (ran to catch it). |
| Fri 5 Aug |
8 | AM: Theodore track, Calwell hill then bikepath in 41:19 (5:09/km). The best I've felt this week. New Brooks Radius shoes. Used Feldene Gel on the heel. |
| Sat 6 Aug |
14 | Race: CCC 8k Goorooyarroo. 48th in 37:53. FM said 8.24k, so 4:35/km. Easyish 4.1k warm-up 22:52. 1.7k after with Geoff. One 'on ramp', many 'speedbumps'. |
| Sun 7 Aug |
8.3 8.3 |
AM: Easy out/back track near drain plus Tugg Homestead (5:46/km). PM: With Geoff M after Fadden Pines bike path slow, tired (6:04/km). |
| Week 31 | 79k - Heel settled. Yahoo for race at Goorooyarroo! | |
| Mon 8 Aug |
9.6 | Speedygeese. Just many laps easily in 55:45. Left hamstring a bit dodgy. Tired and flat. Didn't Mal once say Monday's are not meant to be easy? |
| Tue 9 Aug |
7.2 7.2 |
AM: Slow early then good 37:00 (5:08/km). Flat bits were 4:40's! PM: Same course 41:40 (5:47/km). Didn't want to wait for the bus. |
| Wed 10 Aug |
7.3 9.2 |
AM: Big inertia problem. Cold, wet and windy in 38:54 (5:20/km). PM: Home via Tuggeranong Homestead at 5:54/km. Snow flurries. |
| Thu 11 Aug |
6 | Calwell track. 2.5k warm-up 15:16. 10x100m at an easy pace. 2.5k warm-down with Kathy 13:07! A cold wind blowing off the snow. Left hamstring felt weak. |
| Fri 12 Aug |
nil | A walk (about 4k) with Bruce and Gordon down to Artarmon Park. Didn't feel that great. Had an excellent meal at the Japanese place near the station. |
| Sat 13 Aug |
8.2 | Easy run with Gordon 9am through Flat Rock Creek reserve. A bit of bush bashing, steps and walking. 56:19 (6:51/km). 5k walk to Chatswood in afternoon. |
| Sun 14 Aug |
14 | Race: City to Surf. 3,210th in 66:35. Slow start. 3k 14:17, 5k 24:10, 7k 35:14, 10k 48:58. Left hamstring was bothersome the whole way. A perfect day. Frees excellent! |
| Week 32 | 69k - C2S... heel OK, hamstring not. 313km last 4 weeks. | |
| Mon 15 Aug |
nil | Rode the Apollo to work. Didn't go to Parliament House as the hamstring was still sore and I decided a rest day would be more beneficial than easy jogging. |
| Tue 16 Aug |
nil | Hamstring was much improved but still not 'perfect'. Have started doing the exercises suggested by Karen and Kathy. Tired because work was very busy. |
| Wed 17 Aug |
nil | Rode the Apollo. Didn't have time to try a run as I had to drive to Kath and Steve's at Belconnen for Joy's birthday party at 6.30pm. Great weather! |
| Thu 18 Aug |
8 | Track Calwell. 2.5k warm-up 14:20. 3x1000m 4:20, 4:21, 4:19, full recovery. Hamstring was 'sort of' okay. Good to try some track. 2.5k warm-down 13:28. |
| Fri 19 Aug |
nil | A bit of an argument with myself about whether I should do an easy run. Tired from work. Planning something long in the morning. Silly leg not too bad. |
| Sat 20 Aug |
15.5 | 3pm. West Basin LBG bike path in 81:16 (5:15/km). Hamstring much improved from last Sunday. Pushing a bit but not smooth. Windy, 12C, wore a T-shirt. |
| Sun 21 Aug |
10 | Masters' 7k Urambi Hills handicap as a recovery run in 41:31 (5:51/km) plus 3k very slow afterwards. Legs not working this morning. A very stilted shuffle. |
| Week 33 | 33k - Hamstring improved with some days off. | |
| Mon 22 Aug |
9 | Speedygeese. Hamstring less than brilliant, plus occasional clicking behind left knee. Ran easily, so that's two recovery days in a row. |
| Tue 23 Aug |
12.5 | Calwell, 2.5k warm-up 13:33 with Ben, Sam, Dom. 10k alone out/back towards Rose Cottage in 51:57 (5:11/km). Hamstring OK but not on uphills. |
| Wed 24 Aug |
9.5 | Apollo to and from work. PH with Chris, one lap Central Basin LBG in 53:08 (5:34/km). Easy. Hamstring OK, main problem was pain behind left knee. |
| Thu 25 Aug |
2.5 | Calwell. 2.5k warm-up in 14:04. Was going to do a moderate interval session but the tendon behind my left knee was niggly so I decided against it. |
| Fri 26 Aug |
nil | Struggled to get out of bed after bowling with the Masters last night. Rode the Apollo. A long day at work and tired when I got home. Sore right hip. |
| Sat 27 Aug |
6.6 | Race: CCC North Lyneham 6.2k. Felt rusty. 16th in 30:11 (4:52/km). Hamstring OK, left knee OK except for the uphills. Splits 14:55/15:16. Warm. |
| Sun 28 Aug |
17.3 | Planned 12k 'out/back' but out of petrol at 14k. Coasted to a stop at 17.3k (5:39/km). The great Murrumbidgee River track. A bit sandy in places. Warm. |
| Week 34 | 57k - Not running well. I've fallen in a wombat hole. | |
| Mon 29 Aug |
8.5 | Speedygeese. 23mins on lower trail. Diagonal 'flagpole' sprints on grass. My 'left knee tendon problem' is restricting speed. Lap warm-down. |
| Tue 30 Aug |
2.5 | Calwell. Warm-up easy in 14:20. Decided not to run. Karen wasn't there (a meeting). I was tired, suffering a bit from hayfever. Rode Apollo to/from school. |
| Wed 31 Aug |
nil | Had a late day at work. After arriving home I felt too tired to run. One good thing is that my 'left knee tendon problem' is feeling improved today. |
| Thu 1 Sep |
5 | Calwell. 2.5k warm-up 15:07. Drills - 'push off' forwards/backwards cones with Karen and Siobhan. 2.5k warm-down in 12:45! with Kathy and Anne. |
| Fri 2 Sep |
7 | 'Ran to school' in 35:47 (5:06/km). Glad I did as I was buggered after work and have Mal's b'day party tonight. Left hammy/knee thing on uphills. |
| Sat 3 Sep |
nil | Didn't get up early enough to run in the morning. Afternoon helping with SCT teams at the Yarralumla Relays. Both our men and women's teams won! |
| Sun 4 Sep |
23 | 1.30pm. Down to the Murrumbidgee River track, back via bike paths, Tuggeranong Homestead in 2:11:02 (5:41/km). Felt better than last Sunday! |
| Week 35 | 46k - A bit slack for mileage. Silly leg still a problem. | |
| Mon 5 Sep |
16 | 7k home from work in 45:20 (6:29/km). A bad run, legs tight. 5.30pm 9k at Parly House easy - stride now slightly longer than one foot. 54:18. |
| Tue 6 Sep |
7 | Track, Calwell. 2.5k in 14:28. Barefoot 5x400m: 97.7, 97.6, 93.8, 92.6, 90.9. Leg OK, a bit out of breath. 2.5k with Kathy, Marlene in 14:25. Mild, still. |
| Wed 7 Sep |
nil | Rode the Kosciusko to and from school. A perfect day for the ride home. Plenty of ducks on 'Lake Isabella'. Saw 2 roos. Legs felt pretty good. |
| Thu 8 Sep |
5 | Calwell. Just warm-up 13:55 and warm-down 14:33. Started some strides but top of right foot was sore. It felt fine during the warm-down! Legs good. |
| Fri 9 Sep |
nil | Was feeling tired after work (up too late last night watching the cricket), so decided not to run. Off to Sydney via Mittagong in the morning! |
| Sat 10 Sep |
nil | After checking in at 'The Vibe', Milsons Point, went for a huge long leisurely walk with Luckylegs down to the Harbour. A bit too much I think. |
| Sun 11 Sep |
21.1 | Race: Blackmores Sydney Half Marathon. Official 1:50:52 (5:15/km). Slow start, neg split. Felt good in middle stages. Mild, some rain. Leg no problem. |
| Week 36 | 49k - A brilliant weekend - all good! 185km last 4 weeks. | |
| Mon 12 Sept |
nil | Feeling like a really, really, REALLY old man this morning! Both legs stiff, top of right foot sore. Started writing my Blackmores Half story. |
| Tue 13 Sept |
7 | Track, Calwell. 2.5k in 15:32. 10x200m very easy behind Karen and Sam (56.1 ave). 2.5k in 14:47. Legs still quite tight. Foot not bad. Cold, windy. |
| Wed 14 Sept |
nil | Rode Kosciusko to work. Legs improved. Was to do club work instead of running but fell asleep on the couch! Chip time for the half.. 1:47:37 (5:06/km). |
| Thu 15 Sept |
7.1 | Track, Calwell. 2.5k in 14:28. Frees. 7x300m averaging 67.8 - Left knee tendon thing restricting my speed. Out of breath. 2.5k in 14:52. Cool, windy. |
| Fri 16 Sept |
nil | Just didn't feel like running this afternoon. How slack is that?! All the niggles feel OK walking around. Might do a little run in the morning. Cool. |
| Sat 17 Sept |
nil | Sore back after packing Canberra Times finisher bags for 3.5 hours. Walked 2 miles with Mike in the afternoon measuring the SCT Golden Mile course. |
| Sun 18 Sept |
11 | Race: Canberra Times 10k Fun Run. 44:03 (4:24/km). Good conditions. Frees. Lacking speedwork this year. 5k splits 22:22/21:41. Mild, sunny. Felt good. |
| Week 37 | 25k - Not running as well as I was this time last year. | |
| Mon 19 Sept |
9.5 | Speedygeese. A long warm-up, then steady running around the square, striding out a little at times. 60:02. Legs felt OK. Knee good. |
| Tue 20 Sept |
2.5 | Calwell track. 2.5k warm-up 14:42. When I tried fast running the left knee problem came back. Decided not to do anything. Slight hamstring tightness. |
| Wed 21 Sept |
nil | Had a minor bike accident where I put my foot down awkwardly and jarred my left leg. Quite sore high on left shin below the knee later in the day. |
| Thu 22 Sept |
6.8 | Track, Calwell. 2.5k 15:06. DS Trainers. 6x300m with Sam & Karen 69.9 66.1 64.8 64.4 61.6 62.7. Once up to speed the knee was OK. 2.5k 15:25. |
| Fri 23 Sept |
11 | Recovery run on Theodore tracks then up Cooma highway and back on dirt in 62:52 (5:42/km). Short stride to stop left knee tendon problem. Warm! |
| Sat 24 Sept |
nil | Slept in so missed the Cotter. In any case, the left knee was quite stiff so I thought I'd give it the day off. A great victory by South Melbourne! |
| Sun 25 Sept |
18 | Masters' Handicap then to Mt Stromlo to make it a long run, 1:42:26 (5:41/km). Knee and leg OK, achilles a tad sore. Just felt out of shape and sluggish. |
| Week 38 | 48k - Track session & Sunday good. Out of shape! | |
| Mon 26 Sept |
nil | Rain and thunderstorms. Didn't go to PH as I had emails to write and time got away. Leg and knee feeling fine. An easy run would have been good. |
| Tue 27 Sept |
8 | Track, Calwell. 2.5k with Ben 13:16. 3x1000m barefoot 4:33, 4:20, 4:16. The knee kept stride short. Sore left shin. 2.5k warm-down 14:02. Mild. |
| Wed 28 Sept |
nil | Had a late day at work and was too tired to run by the time I got home. My left shin was sore during the day which is a bit of a worry. |
| Thu 29 Sept |
6.4 | Track, Calwell. 2.5k warm-up 14:59. 6x200m easy in 60 + 200m in 43. Shin, leg and knee not too bad. 2.5k warm-down 14:31. Cold and windy. |
| Fri 30 Sept |
nil | Late day at work - too tired to run. I've been thinking that I shouldn't run if I've worked for more than 10 hours (unless it's a short, slow run). |
| Sat 1 Oct |
19.2 | 8am Cotter to Trevor's Corner, back with Steve Appleby in 1:57:06 (6:06/km). Also, Elizabeth, Chris and George. Felt OK. Mild. Vanities was 0.6m and cold! |
| Sun 2 Oct |
5.5 | Recovery run on Conder bush tracks. Rough and slow first few kilometres - gradually felt better. 33:12 (6:01/km). Warm - great weather! |
| Week 39 | 39k - Good run at the Cotter. Need more 1k sessions. | |
| Mon 3 Oct |
10.1 | Sri Chinmoy 10k. Fairly solid first 5k chasing FD, PH and AR then steady running. 52:47 (5:14/km). A warm stunning morning. No injury problems. |
| Tue 4 Oct |
6.5 | Track, Calwell. 2.5k warm-up 15:20. 5x300m with Karen 74.9 74.4 72.4 72.1 69.2. Tired. Left knee tendon niggly. 2.5k warm-down 14:45. Mild. |
| Wed 5 Oct |
11 | From PH to Floriade then a lap of Central Basin with Cathy's group. Included a couple of quick kilometres. 58:52 (5:21/km). Left knee still niggly. |
| Thu 6 Oct |
7.5 | Track, Calwell. 2.5k in 14:56. 5x500m with Karen 2:05 2:01 1:58 1:57 1:54. Frees. 4 mins recov. Knee not hurting! Mild. 2.5k warm-down 14:55. |
| Fri 7 Oct |
nil | A rest day! Running at the Cotter in the morning. Would have done something short but felt too tired after a long day at work. |
| Sat 8 Oct |
22.6 | 8am. Cotter to Trevor's corner with Steve, back via the 21 mile loop. 2:17:25 (6:04/km). Felt OK. Windy, cool. Vanities Crossing down a bit. |
| Sun 9 Oct |
12 | Recovery run to the Tuggeranong Railway Station. Very cool wind blowing. Both hamstrings tight at the start but improved during. 70:40 (5:53/km). |
| Week 40 | 69k - Best thing was my knee on Thursday! 181km last 4 weeks. | |
| Mon 10 Oct |
nil | Didn't have time to run after work. Jim's birthday dinner at 6.30pm - Sue's Kitchen at Page. |
| Tue 11 Oct |
8 | Track, Calwell. 2.5k in 14:52. Tired from a long day, so 2x1500m 'steady' 6:51.3, 6:36.8. 6 mins recovery. Frees. 2.5k warm-down with Kathy 13:20. |
| Wed 12 Oct |
11.5 | From PH with Chris, joined Cathy's group for a run around Central Basin. 62:29 (5:26/km). Didn't feel smooth. Both heels a bit sore. Windy. |
| Thu 13 Oct |
6 | Track, Calwell. 2.5k in 14:21. 8x hills. Tried a 200 but terrible. 2.5k warm-down 15:27. A bad idea to try a hard session. Much too tired. |
| Fri 14 Oct |
nil | Too tired after a long day at work. |
| Sat 15 Oct |
16 | Cotter. Started at dirt. To Jellylegs with Graeme, Stuart then back a bit harder with Chris including Mt Macdonald. Saw brown snake, wombat. |
| Sun 16 Oct |
nil | Flew to Melbourne after yesterday's run. Drove to Phillip Island to watch the MotoGP with Mal, Jim, Adam and his friend Jessica. Good weather! |
| Week 41 | 41k - A very slack week for kilometres. Need to do more! | |
| Mon 17 Oct |
8.5 | Speedygeese. Long warm-up. Using the (long) grass down the front, ran 12x150m following Colin. Moderate pace. Normal warm-down. |
| Tue 18 Oct |
8.8 | Track, Calwell. 2.5k warm-up 13:57. Ran 8x 475m hill circuit fairly hard (5:14/km average pace). 2.5k warm-down 15:13. Windy, cool. Felt OK. |
| Wed 19 Oct |
nil | Felt too tired after a long day at work. Running my first track race for a while at the Masters tomorrow. |
| Thu 20 Oct |
5.8 | Race: 3000m - 13th in 12:32.59. Frees. Not enough warm-up. Not easy! Splits 4:07, 4:13, 4:12. Not fit. Mild and still. Track wet. 1k walk in 5:06. |
| Fri 21 Oct |
nil | Did not run. Should have. |
| Sat 22 Oct |
15.6 | From home to NSW (other side of Cooma Railway). Some harder running at times. Tired in the last few kms. 87:18 (5:35/km). Quite hilly. Warm. |
| Sun 23 Oct |
16 | 9.45am. Out/back 8k on Brindy Classic course with Karen. 1:51:24 (6:57/km). Easy pace. Warm. Felt okay except for sore big toes. Emma amazing! |
| Week 42 | 55k - Not very fit. 12-something for a 3k track race! | |
| Mon 24 Oct |
7 | PH underground carpark (353m lap). 8 lap warm-up. 8 laps fast uphill. 4 lap warm-down. Geoff, Colin, Trevor, Ken, Dale, Michael and Margaret. Storms. |
| Tue 25 Oct |
8.3 | Track, Calwell. 2.5k in 14:33. 11 x 300m ave 71.2 with 1:30 walk recovery. First few were slow. Sluggish. 2.5k in 14:19. Wet grass and a rainbow. |
| Wed 26 Oct |
13.5 | From PH, then with Cathy's group around Central Basin, ran the long way back. 72:25 (5:22/km). Good middle, bad ends. Wet ground and humid. Pollen. |
| Thu 27 Oct |
6.5 | 2.5k warm-up Calwell in 15:14. 4k at Masters including 2 with Aki. Legs still very stiff so I decided not to race. Cleared 1.30m in the high jump which was OK. |
| Fri 28 Oct |
nil | Had a late day at work. Also, needed to get ready for Kathy's birthday. She has a huge number of candles and needs help to blow them all out. |
| Sat 29 Oct |
16.7 | Cotter to top of hill after Vanitys. Ran with Chris (not fit) and Elizabeth (very fit), some waiting for Chris. 1:39:12 (5:56/km), OK. Warm. River deeper. |
| Sun 30 Oct |
14.5 | Masters' handicap Blewitt's Cows 7.1k in 41:09 (5:47/km). Legs creaky from yesterday's run. Then 7.4k Mt Stromlo with walks in 50:40 (6:50/km). Wet. |
| Week 43 | 66k - Not happy I missed racing on Thursday night. | |
| Mon 31 Oct |
9.5 | Geoff's Parly House. A slow lap beforehand. About 6x538 metre loop including sprint lap of grass field. 60:50. Legs felt tired and sore. Very humid. |
| Tue 1 Nov |
8.7 | Track, Calwell. 2.5k warm-up with Kathy in 12:56! Another with Karen 15:47. 6x200m with Karen 51.2 47.1 46.3 45.5 46.1 43.8. 2.5k 15:26. Wet, humid. |
| Wed 2 Nov |
10 | With Chris from PH to Cathy's group then lap of Central Basin. 5:35/km pace for CB, to/back slower. Felt OK, easier than last week. warm, humid. |
| Thu 3 Nov |
7.9 | Race: 3000m - 14th in 12:21.06. Frees. Felt good. Beat Jim! Splits: 4:03 4:11 4:07. Calwell warm-up in 15:42. Also, 2k walk in 11:12. Humid, track wet. |
| Fri 4 Nov |
nil | I really did think about running today. In the end I thought a rest day would help as I've entered the Two Peaks 26k in the morning. 6.30am start! :( |
| Sat 5 Nov |
26 | Race: Mt Majura Vineyard Two Peaks 26k. Finished 36th in 2:41:00 (6:11/km). Walked most of the two speedbumps. First 20k good. Felt OK. Humid. |
| Sun 6 Nov |
10 | Flat to Isabella Plains via drain 62:06 (6:13/km). Almost turned back after 1k as stride length was about 1 foot such was the tightness in my legs! |
| Week 44 | 72k - 3000m promising. Better miles. 234km last 4 weeks. | |
| Mon 7 Nov |
4.9 | Half way through PH training my left calf did something. Like a bad cramp high up. Sore when walking back to the car. Have iced it. A bit worried. |
| Tue 8 Nov |
nil | Calf much improved. Decided not to run as being healthy for the slow 6 foot is a priority. One short 50m jog (in jeans) on the grass at Calwell. |
| Wed 9 Nov |
7.4 | From PH, joining Cathy's group, lap Central Basin, short way back. 43:52 (5:56/km). Calf thankfully, not a problem! Very warm at 28 degrees. |
| Thu 10 Nov |
3 | Race: 3000m Walk. Pleased with 17:07. Splits 5:40 5:46 5:41. Decided not to test calf with any running. High Jump 1.25m off a short run-up. |
| Fri 11 Nov |
nil | After spending two hours mowing the grass I decided I'd had enough exercise. Don't want to be too tired before tomorrow's long run. |
| Sat 12 Nov |
23.9 | Cotter '15' with Steve, Elizabeth in 2:16:08 (5:41/km). Good pace. Hills fine but tired last 3k. Enjoyed run - no injury problems. Vanitys 0.7m deep. |
| Sun 13 Nov |
nil | Legs a bit sore from yesterday so I decided to have a rest day. Only exercise was washing the car. |
| Week 45 | 39k - Good race walk. Enjoyable Cotter run! Low miles. | |
| Mon 14 Nov |
6.2 | Speedygeese. Same circuits as 31/10. Tried to stay with Trev & Ken but 30m or so behind on each rep. 3x538m/ 3x622m. Ave pace 4:37/km. Good. |
| Tue 15 Nov |
7.1 | Track, Calwell. 2.5k with Kathy 13:19. 7x300m (3min ave walk recov) - 66.7 69.1 64.2 65.8 67.7 64.3 65.1. Good as very windy! Cool. 2.5k 14:14. |
| Wed 16 Nov |
12.2 | A Bad Run! From PH around Central Basin including half Mt Ainslie with Chris in 76:22 (6:16/km). Legs not working. A slow shuffle the whole way! |
| Thu 17 Nov |
8 | Race: 3000m Walk. Very happy with 16:33! Splits: 5:28 5:29 5:36. Good race with Anne and Lachlan. 1.30m High Jump. 4k warm-up at Calwell earlier. |
| Fri 18 Nov |
nil | A rest day prior to the Cotter 15. Feeling fairly good physically. Injuries have settled. I think walking rather than running yesterday helped. |
| Sat 19 Nov |
24.3 | Cotter with Steve, Elizabeth in 2:41:02 (6:37/km). Refreshing swim in Vanity's. Decided to walk home from there as practise for next week. Warm. |
| Sun 20 Nov |
nil | Didn't have time to run. Drove to and from Cambewarra for Dad's 80th birthday party. Arrived home late and tired. |
| Week 46 | 58k - Some good (2nd fastest 3k walk), some bad (Weds). | |
| Mon 21 Nov |
7.5 | Speedygeese. Included 4x700m hill loop but ran the whole session at 'steady' pace. Not pushing at all. Included sit-ups, push-ups and chin-ups. OK. |
| Tue 22 Nov |
9.9 | Calwell. 2.5k warm-up with Sophie, Em in 13:07. After training ran to railway through Melrose Pines easy in 41:48 (5:39/km). OK. Warm then cooler. |
| Wed 23 Nov |
13.3 | From PH with Chris, then lap Central Basin with Cathy's group (5:11/km) back via Yacht Club. 71:30 (5:23/km). Felt good at times. Cool and windy. |
| Thu 24 Nov |
3.6 | Calwell. Ran a longer warm-up with some of the kids and Kathy on the Theodore trail. Easy. Legs a bit tired from yesterday. Very cool and windy! |
| Fri 25 Nov |
nil | Drove to Katoomba. |
| Sat 26 Nov |
45 | The Six Foot Track - Slower Version. Our running time was 8hrs 13mins. Total time 11 hours 4 minutes. A very memorable day! The details are here. |
| Sun 27 Nov |
nil | Peter keen but best not to run after eating too much bacon and eggs for breaky. Also raining and didn't want to fall asleep on the drive home. |
| Week 47 | 79k - The SFTSV was a very special weekend. Brilliant! | |
| Mon 28 Nov |
7 | Geoff's Parly House. After warm-up, 8x hill loop east side. Ran very easily. Still some fatigue but no specific sore spots. Blister OK. 42:55. Light rain. |
| Tue 29 Nov |
nil | Decided on another rest day. Only four of us at Calwell (Mike, Ben, Courtney). Many of the group competing at the Pacific School Games. Cool, breezy. |
| Wed 30 Nov |
nil | Chris was unable to run so I continued writing about what happened during the 'Six Foot Track - Slower Version'. |
| Thu 1 Dec |
3 | Race: 7-lap 'Spiral Handicap'. Race-walked it. Bad fade in the last 3 laps. 2,957 metres in 17:39 (5:58/km). High Jump in 1.30m again! |
| Fri 2 Dec |
nil | Planned a late easy run but a nasty storm arrived so I stayed indoors. |
| Sat 3 Dec |
24.3 | Cotter '15' including summit Mt McDonald in 2:28:54 (6:08/km). Slowed badly 2nd half! Weary, sore right hamstring. Some good Six Foot tips from Carol. |
| Sun 4 Dec |
nil | Yesterday's run was pretty draining. Thought about going to high jump training with John at the AIS but couldn't spare the time. In two weeks maybe. |
| Week 48 | 34k - Recovery week. Missing the track. 210km last 4 weeks. | |
| Mon 5 Dec |
7.8 | Geoff's Parly House. Warm-up, 8 x 412m east hill loop off 3 minutes. Ran middle 4 fairly hard. Felt much better than last week! 46:45. Warmer at last. |
| Tue 6 Dec |
12.2 | From Calwell track to old Tuggeranong Railway Station platform. 71:22 (5:51/km). Caught in brief storm. Legs feeling yesterday's hard session. |
| Wed 7 Dec |
10.5 | PH to swimming pool bridge then a lap of Central Basin and back in 58:16 (5:33/km). Steady pace, could have run faster. Tomorrow maybe? Hot. |
| Thu 8 Dec |
3.5 | Race: 2000m Walk in 10:50. Handicap start. Good race with Ann and Robin. Had planned to just run the 1500m but legs way too stiff in warm-up. |
| Fri 9 Dec |
nil | Pretty tired from work. It would've required a major inertia shift to get out the door... also, I know Steve has a long, nasty run planned for tomorrow. |
| Sat 10 Dec |
28.2 | Cotter: Mt McDonald, then '15' to Pierce's River (good), then New Pipeline Rd (bad). Walked last 7k. 3:13:46 (6:52/km). Big headwind on Bullocks. |
| Sun 11 Dec |
6.1 | 7pm. Steady run both sides of 'Melrose River' crossing at Calwell Shop's bridge in 32:34 (5:20/km). Slow, stiff first half, okay second half. |
| Week 49 | 68k - Not happy to miss the 1500m race! Long run half OK. | |
| Mon 12 Dec |
8 | Speedygeese. 6 x 670m west hill loop in about 3:40 (5:28/km) off 5 mins. Ran easily. Felt okay at first then tired. Long working day? Saturday? Humid. |
| Tue 13 Dec |
nil | Helping to organise SCT's teams for the Parliament House Relays. We won! I was considering running 10k or so afterwards but it was getting late. |
| Wed 14 Dec |
nil | A very late working day. Tired!! Yes... two exclamation marks! |
| Thu 15 Dec |
4 | Race: 8-lap 'Spiral Handicap' (race-walked) 3,410m in 19:41 (5:46/km). OK but felt bloody terrible during warm-up run - exhausted! HJ in 1.25m :( |
| Fri 16 Dec |
5.8 | 'Steps run' (up). A run that I used to call 6km. Bad first half, reasonable second half - 34:06 (5:53/km). Still feeling pretty tired. Legs OK though. |
| Sat 17 Dec |
nil | Slept for 10 hours - the best training I've had for weeks. Watched some runners at ACT Interclub in the afternoon and raked the long jump pit. |
| Sun 18 Dec |
18.6 | Race: 6.30am! Tour de Mountain in 1:59:37 (6:26/km). Slow start. OK first 2 hills. Last 7km was like a BAD movie (Gosford Park) played in slow motion. |
| Week 50 | 36km - Except for the PH Relays, a week best forgotten. | |
| Mon 19 Dec |
nil | Did not run. Working too late :( |
| Tue 20 Dec |
1.6 | Ran the short warm-up around the ovals at Calwell with Al and Ben. Didn't do any other running. Just helped out and chatted to Mike. |
| Wed 21 Dec |
12.6 | With Chris from PH to Comm Park, War Memorial then Kings Ave Bridge in 71:20 (5:40/km). Steady run, breathing and legs felt OK. No injuries. HOT! |
| Thu 22 Dec |
2 | Race: 1 mile walk, 2nd in 8:40 (5:23/km). Javelin in 18.13m. High Jump in 1.35m! Equal with Jenny. Better technique. Used Frees (OK this time). |
| Fri 23 Dec |
nil | A bit of a get-together after work. Once home, fell asleep on the couch. Must have been tired! |
| Sat 24 Dec |
nil | Drove to Wagga. Christmas Eve. Didn't run. |
| Sun 25 Dec |
10 | To the Boat Club then around the Lake Albert track and back to Kooringal Rd in 51.06 (5.06/km). First 3k was slow, than ran quite well and freely. |
| Week 51 | 26k - Darren Clarke would run more kilometres per week! | |
| Mon 26 Dec |
11.5 | From Mum's to Red Hill Rd, ridge of Willans Hill, Railway Pde then back via Rocky Hill in 67.01 (5.50/km). Hilly and hot! Feeling yesterday's run. |
| Tue 27 Dec |
4.1 | Calwell. Short warm-up with Stu Mac and Siobhan. Hot! After training ran 2.5k warm-down with Stu in 13:33 (5:25/km). Dinner later with Stu and Jim. |
| Wed 28 Dec |
14 | Still hot at 7.15pm! Via Cooma Railway to Melrose Valley Farm, back in 79:16 (5:39/km). Tried to generate reasonable tempo but felt like I was plodding. |
| Thu 29 Dec |
3 | Track, Calwell. Short warm-up with Andrea. 5x200m in 46.8, 44.1, 44.3, 43.2, 43.1. 200m walk recov in 2:30. Felt uncoordinated and slow. Warm, windy. |
| Fri 30 Dec |
5 | 7.37pm, still hot. Slow start then stretched out on the trail near 'Melrose River' for 5km in 25:41 (5:07/km). Not easy, felt OK. Walked briskly 4km home. |
| Sat 31 Dec |
21.5 | Molonglo Reach with Steve's group + special guest Stu Mac! To summit Mt Majura via Trent's hill, back via zig-zag + War Memorial. 2:14:55 (6:17/km). HOT! |
| Sun 1 Jan |
7.2 | Didn't want 'nil'. A very rare experience of running in Canberra with 31C heat at 9pm! Theodore fire trail in 40:16 (5:36/km). Hilly. Form OK on flat parts. |
| Week 52 | 66k - Enjoyed the runs with Stu Mac. 196km last 4 weeks. | |
|
Goals: 1500m - didn't race one so a total failure there. 3000m - best of 12:21.06 (over by 1:22). 5000m - best of 21:03 (over by 1:55). 10,000m - best of 44:53.45 (over by 3:55). High Jump - best of 1.35m (under by 15cm). Basically I selected goals that were too hard and didn't compete enough on the track during the year.
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