Plank-a-day

My plank-a-day plans got disrupted when we started bathroom renovations. So I am going to start again and this time do it the recommended way.

I think a Thursday would be a good day to start, so today it's 1 x 1 minute, building up to 4 x 1:00 by Sunday, and resetting at 1 x 1:15 next Thursday.

It is good to have a plan; the trick is to stick to it come hell, high water, new bathrooms, or unexpected visitors.

more great achievements

Olivia - IDP2 NSW 2013 State Champion. Just turned 8, now for IDP3...

Results BBQ Stakes 6k 15 May
5. Lincoln Hawkins 33:24
18. Kerrie Tanner 29:17
19. Jennifer Bright 29:21
27. Caroline Campbell 37:05
29. Roger Pilkington 36:08
47. Gary Bowen 29:17
50. Andrew Matthews 31:17
51. Helen Larmour 30:00
53 finishers

Results Customs 5k 17 May
Bronwyn Calver 21:43
Caroline Campbell 31:17

Results Sydney Half Marathon 19 May
1562. Mick Horan 1:37.55
1973. Kelley Flood 1:40.00 (6th W50)
I nearly missed this one, I hadn't heard that Kelley had run, and found her result this morning. Running under a pseudonym, too!

Training last night - just Miranda, Susan, Rod, Colin, Clint & myself. In the end the three guys did six x 400m quite hard with little break, and the rest of us trotted around. On this occasion we were way outnumbered by Bilbys! Back next week, with enough runners we run continuous relays, always fun.

Voting continues for Australia’s Top Running Blogger, so there’s still time. Check in at http://www.runstopshop.com.au/blog/favouriteblogger/

playing solo

Craig on his way to a speedy half marathon on Sunday. Behind at this stage (7k), he caught me as we started up the hills in the second half of the race. Photo by Kerry Boden.

New AACT President
Congratulations to Neil Boden who has been appointed President of ACT Athletics. See http://www.athleticsact.org.au/aact-news/newpresident%E2%80%99sreport%E2%80%93may2013

Training at Parliament House
I ran a gentle 6 kms early testing out my post Half Marathon legs, then supervised a pyramid session of 200 - 400 - 600 - 400 - 200 - 400 - 600 - 400 - 200 with jog-back recoveries. Taking part were Andrew, Andy, Clint, Jen, Kelley, Kerrie, Ruth, Susan, Warrick. I won't go out early to Dickson today and am looking forward to a great session there under lights on the track at 5:30pm.

Then there's Harrison...

Sea Of Love

Song of the week: "Sea Of Love", by The National, from their new album "Trouble Will Find Me" (out tomorrow)
Found at http://youtu.be/yIWmRbHDhGw

Canberra Half Marathon report

Canberra Half Marathon Sunday 19 May
Results for current speedygeese and recent speedygeese
28 SARAH-JAYNE MILLER 1:29:31 W Open 6th
36 MICHELLE WELLS 1:30:36 W40 2nd
46 KATIE FORESTIER 1:32:35 W45 **first**
70 HELEN LARMOUR 1:38:05 W50 2nd
76 CRAIG DAVIS 1:38:32 M40 13th
88 GEOFF MOORE 1:39:46 M65 2nd
112 LUCIA PIETROPAOLI 1:43:27 W Open 17th
134 EMMA PADOVAN 1:45:21 W Open 22nd
138 WARRICK HOWIESON 1:46:11 M40 19th
281 CAROLINE CAMPBELL 2:05:12 W70 **first**
289 RUTH BAUSSMANN 2:05:47 W60 5th
328 MARILYN BANFIELD 2:12:50 W60 8th
340 MARGARET MCSPADDEN 2:17:52 W65 **first**
372 finishers

Having helped Sarah prepare for this race it was awesome to see her achieve her goals. A sub 90 minute half marathon was even faster than expected, but that is often the way when you focus on one race. Well done Sarah! And her sixth place outright in the women's division means she only just missed out on one of the major prizes, which went to the top five in both men's and women's. All in all a brilliant effort and a five minute PB to boot

Katie, Caroline and Margaret won their age groups, what an achievement!

I hoped to set off at 95 minute pace but it was never to be. Hoping for 5k splits of 22:30 they were 23:00, 23:10, 23:40 and 24:10. The hills in the second half were particularly troublesome. But the good news for me is -

• injury - I seem to be going reasonably well now. No sore feet for the first time for a couple of years in such a run, everything else tolerably OK
• illness - that seems to have cleared up about six days ago after three months of headaches and heavy colds
• fitness - I think I can start working on that this week!

Thank you for the kind words from those who told me it was a great run. Perhaps I should point out I ran exactly the same time through 21.1k in the 50k 13 months ago! So I am seriously thinking a sub 90 is possible if everything hangs together through winter. I will certainly be aiming for it.

Let's get out and train for it together!

something important

Ginninderra Parkrun #56 18 May
11 Gary BOWEN 21:37
18 David BAUSSMANN 22:12
30 Asmono TRUONG 23:36 First Timer!
55 Yelena PEARSON 26:43 New PB!
105 finishers

Tuggeranong Parkrun #13 18 May
15 David WEBSTER 21:25 New PB!
87 finishers

I will go for a jog in the sun today - and race a half marathon in the frost tomorrow, hoping it is at least sunny even if minus something like this morning.

337 M&Ms

We trained together last night at Kaleen in the cold. Seems we have a few regulars who do like training there. Thinking cap needed to decide about future Kaleen training sessions. Last night Rod & I, Maria, Susan, Miranda, Janene, Margaret, Ruth, Kelley were there to do a few laps of the ovals, more or less a fartlek session, running hard for part of it and jogging for part of it. Seemed to work OK.

You can still vote at http://www.runstopshop.com.au/blog?p=9 for this blog. Our blog's appearance in this list of "top ten Australian running blogs" might explain the invitations I have received lately, asking me to publicise others' running events or projects, or review their products. Though I am not sure why the organiser of a running series in the west of USA thinks we might attend their events. "School of Running" might well be a good blog, but readership of less than 100 a day is not huge.

I will endorse something I feel like recommending to you, but I will ignore approaches from people I don't have any other connection with. Yes I know "onestopshop" is such a promotion but I chose to go along with it. It doesn't mean I will do that again for others.

Yesterday I recommended the Runners Shop - the one retail outlet in Canberra which is run by runners for runners - because you really want personal, good and friendly service from people you know, don't you?

Caught me on a good day?

Appropriate Childhood Rhyme Variant

Someone knows how I intend to recover from this Sunday 's Half Marathon!

The Runners Shop Canberra June Sale

phone 02 6285 3508  fax 02 6232 5533

mobile 0413 692 843

www.therunnersshop.com.au

THE RUNNERS SHOP JUNE SALE

2013 has been a big year for us at The Runners Shop, and we trust it has for you also.

In March we launched our new logo and new website www.therunnersshop.com.au, and hope to have our online store up and running within weeks.

It is of course that time of year where we celebrate the start of winter by having a June sale!

This year we have great specials in selected Asics, New Balance, Mizuno and Saucony running shoes. 

Most of the shoes won’t go on sale to the general public until the start of June – which gives you a couple of weeks to come on down and have first choice of the specials.

And as an added incentive for you, club members only will receive 20% off all apparel from now until the end of June!  That’s right, running jackets, tights, socks, tops and shorts all discounted by 20%! 

Thanks so much for your support this year and we wish you all the best for your training / racing over winter.

A list of the shoes models where we have substantial quantities available are attached. 

Feel free to call / email if you wish to reserve a pair.

From the team at The Runners Shop

JUNE 2013 SALE – SHOE SPECIALS

  

RUNNING - MENS		TYPE	WAS $	NOW $
New Balance	M1260 version 2	Stability	199	159
New Balance	M880 version 2 (D Width)	Neutral	155	119
Saucony	Grid Hurricane 14	Stability	229	169
Asics	Gel 1170 (2E width)	Stability	145	119
Asics	Gel 3030 (2E width)	Stability	219	189
Asics	Gel Nimbus 14	Neutral	209	159
Nike	Lunareclipse 3	Stable cushioning	209	169
Mizuno	Wave Ultima	Neutral	189	139
Mizuno	Wave Elixir	Lightweight	189	149
Saucony	Triumph	Neutral	199	159
Saucony	Kinvara 3	Minimal	149	119

RUNNING - WOMENS		TYPE	WAS $	NOW $
New Balance	W1260 version 2	Stability	199	159
New Balance	W880 version 2 (D width)	Neutral	145	119
Nike	Lunareclipse 3	Stable Cushioning	209	169
Saucony	Grid Hurricane 14	Stability	229	169
Saucony	Kinvara 3	Minimal	149	119
Asics	Fuji Sensor	Trail	189	149
Mizuno	Wave Nirvana 8	Stability	219	179
Mizuno	Wave Elixir	Lightweight	189	149
Mizuno	Wave Rider 15	Neutral	189	149
Mizuno	Wave Ascend	Trail	169	139

KIDS		TYPE	WAS $	NOW $
New Balance	KJ860 (girls)	Stability	89	69

CROSS TRAINING / NETBALL			WAS $	NOW $
Asics Katoomba	Mens	Neutral	189	139
Asics Netburner 14	Womens	Stability	159	129