Parliament House from space

This photo was taken from space by the NASA Astronaut Rick Mastracchio, on board ISS! I think we are in the picture somewhere!



There are more of his amazing pictures of earth from space at his twitter site
https://twitter.com/AstroRM.

M65 ACT track records

Here they are

400m	64.19	Geoff Sims
800m	2:41.2	Keith Perroux
1500m	5:32.0	Keith Perroux	88 secs per lap
mile	5:59.9	Keith Perroux
3000m	11:43.2	Peter Kallio
5000m	20:23.21	Robbie Costmeyer
10000m	40.54.9	Peter Kallio
hour	13226m	Michael Freer

The 400m and the 10000m look way out of my reach this season; the 1500m is probably the easiest to achieve. But despite all the training I am still not improving...yet.

What times or goals are YOU aiming for this track season?

December training sessions

Thursday 5 December speedygeese @ Parliament House
10 x 100m SE hill on 90 before rain (and light hail) drove us away. Bronwyn, Miranda and I participated.

Saturday 7 December speedyducks @ Acton Ferry Terminal
Miranda and I had a longish run. We noticed that the footbridge down by the lake where the landslide happened is nearly finished. And at the dragonboats I stopped and talked to a cyclist who was an old friend of Keith Bradley.

Sunday 8 December speedygeese @ Stromlo Forest Park
Dave (new), Andrew, Lucia & I ran - Dave set off to run three x 1k and the third was with Lucia & Andrew's first. But he continued on to complete five, averaging around 3:50. Andrew averaged just over 3:30 for his three, and Lucia under 4 minutes. I did some sprints. We also saw Carol and Bruce training there.

Monday 9 December speedygeese @ Parliament House
We started with our chin-up challenge, where Heather was the second woman ever to have completed the goal of ten without stopping. Then we had another go at the SE hill and ten of us started 20x100m up the hill, five of us completing all 20. The runners training today were Andy, Bronwyn, Christopher, Garry, me, Heather, Jen, Mick C, Miranda, Warrick.

Christmas on the Hill


It's coming, it's coming. Note the people rolling down the hill - Bronwyn and Jodie used to do that when they were younger. Note the sign "Save the Bilby", Bilbys and speedygeese are friends. What else can you see?

Christmas drinks
Next Monday 16 December we will go for Christmas drinks straight after training.

recent race results

Wednesday 20 November BBQ Stakes 6k Handicap
9. Kerrie Tanner 29:22
18. Jennifer Bright 26:14
23. Caroline Campbell 37:16
32. Andrew Matthews 30:48
54 finishers

Tuesday 3 December YCRC Spring Series #5
Stromlo Forest Park 2k
21. Ewen Thompson M55 10:35
30 finishers

Stromlo Forest Park 5k
31. Andrew Matthews M50 23:08
33. Kathy Sims W60 23:36
48. Mick Charlton M60 28:23
59 finishers

Friday 6 December Customs 5k Handicap
Bronwyn Calver 23:59
Caroline Campbell 31:10

Saturday 7 December Ginninderra Parkrun #85
120 finishers

Saturday 7 December Tuggeranong Parkrun #42
9 David CLARKE 20:15 M55 (PB stays at 19:49)
129 finishers

Saturday 7 December Gungahlin Parkrun #8
35 Janene KINGSTON 24:26 W45 New PB!
61 Margaret MCSPADDEN 28:42 W65
126 finishers

Sunday 8 December Black Mountain Challenge
26. Heather Davidson 25:11 5:02
28. Kym Chisholm W30 25:32
47. Kathy Sims W60 28:46
75. Mick Charlton M60 32:43
94. Caroline Campbell W70 34:34
172 finishers

Life's Journey in Slow Motion

Albums of the year #4 “Almeria” by Lifehouse. Consistently good and deeply moving.
One of the best songs from this album is “Slow Motion”.

At http://youtu.be/78SRZuZZfpE

Pictures from the Central Curtin Handicap

Kym


Mick H


Jen


Rod


Jill


Christopher


Mick H


Andy


Rod


Nadine+2

blog slide show to be revamped

I am thinking of updating the slideshow at the top this blog to show a series of "form guides". At present the slideshow has six links, each linking to six interesting posts, plus selected photos.

For example a photo of Margaret like the one below, taken at today's Gungahlin Parkrun, would be accompanied by some text about the highlights of her career. All regular members of the speedygeese would be included in this.

I won't do it "when I get time", I had better start sooner than that!

consistency

"Endurance also fades if you skip exercising for too many days in a row. The same is true, sadly, with motivation. In study after study, researchers have found that one of the primary reasons people continue exercising is that they enjoyed yesterday’s exercise or the exertions of the day before; they felt healthier and more physically masterful afterward and wish to relive that sensation. Longer periods between exercise sessions potentially could dull that enthusiasm." - http://well.blogs.nytimes.com/2013/06/14/ask-well-how-often-to-exercise/

How to get fit? What is the MOST IMPORTANT factor? My answer is CONSISTENCY. So just before I do what my program says and head off to the gym before doing some sprints on an oval, here is an interesting article which talks about CONSISTENCY and REST.



"It's common wisdom that missing a day or two of exercise makes it harder to get back to it the next day, but The New York Times points out that it's not as cut and dried as simple motivation. A number of other factors show how important consistency is when sticking to a workout..."

... continued at http://lifehacker.com/why-consistency-matters-with-exercise-513762748

And it references the New York Times article which concludes...

“The key is probably to not miss more than two days in a row,” Dr. Joyner says, “and skipping only one day is even better.”

COMMITMENT
CONSISTENCY
COMMON SENSE

But the greatest of these is CONSISTENCY.