Sunday, March 18, 2012
28 days to go.
Weston Creek Half Marathon approximate time - 1:32.38. I don't usually run quite that fast on this course. So I am happy enough. I still think I should be able to run much faster though. But anyway it was a dress rehearsal for the 50k in 4 weeks time, as far as running gear goes, and no injuries. All good.
Saturday, March 17, 2012
St Patrick's day
Today at Acton Ferry Terminal, Susan and Suzie ran early, then Suzie and Abi ran long, I joined them for the first 10k. I am looking forward to the Weston Creek Half Marathon tomorrow. It used to start and finish at the Irish Club, and I have Irish ancestors....
Friday, March 16, 2012
A wally of segways
speedygeese at the Vets Track 15 March
800m
W50 Helen Larmour 2:57.13 73.6%
M70 Tony Booth 3:04.84 78.5
3000m
M50 Rod Lynch 11:44.17 72.6%
W55 Maria O'Reilly 12:15.83 87.7
M50 Roger Pilkington 12:16.02 70.0
W60 Ruth Baussmann 16:50.64 67.7
Congratulations to Kathy Southgate running 11:12.51 in the 3000m, breaking the Australian W55 record by 2 seconds.
Spiral 7
4 Tony Booth M70 14:58
7 Roger Pilkington M50 12:31
8 Helen Larmour W50 12:37
12 Rod Lynch M50 12:08
14 Ruth Baussmann W60 15:39
Two weeks until the final Vets Track night, 29 March. There is an ACTVAC 5000m track championship that night. You enter at the track on the night; entries close 30 minutes before the start.
Then the following Thursday, 5 April, training resumes at Dickson oval, 5:30pm, with an option to come along at 4:00pm for a longer run.
A veritable WALL-E of segways
Seems there are a lot of disabled people standing around by the lake these days
800m
W50 Helen Larmour 2:57.13 73.6%
M70 Tony Booth 3:04.84 78.5
3000m
M50 Rod Lynch 11:44.17 72.6%
W55 Maria O'Reilly 12:15.83 87.7
M50 Roger Pilkington 12:16.02 70.0
W60 Ruth Baussmann 16:50.64 67.7
Congratulations to Kathy Southgate running 11:12.51 in the 3000m, breaking the Australian W55 record by 2 seconds.
Spiral 7
4 Tony Booth M70 14:58
7 Roger Pilkington M50 12:31
8 Helen Larmour W50 12:37
12 Rod Lynch M50 12:08
14 Ruth Baussmann W60 15:39
Two weeks until the final Vets Track night, 29 March. There is an ACTVAC 5000m track championship that night. You enter at the track on the night; entries close 30 minutes before the start.
Then the following Thursday, 5 April, training resumes at Dickson oval, 5:30pm, with an option to come along at 4:00pm for a longer run.
A veritable WALL-E of segways
Thursday, March 15, 2012
shelf life
YCRC Summer Series 5k Black Mountain Peninsula 13 March
To celebrate 50 years running I ran this 5k. Long grass; holes; twists and turns; great fun. My lap splits were approximately 7:25, 7:25. 7:20.
Speedygeese:
16. Geoff Moore M60 22:10
25. Ewen Thompson M50 24:39
33. Maria O'Reilly W55 25:57
44. Caroline Campbell W65 29:14
46. Ruth Baussmann W60 29:33
50 finishers
What I have been reading: finally finished Perdido Street Station, now reading Iron Council. I have a huge backlog of books to read!
What I have been listening to: amongst many others, Pete Murray’s “Blue Sky Blue”, surprisingly good. Also Triple J’s hot 100 volume 19, quite disappointing. I thought there just might be some good tracks other than the two I already have (Lotus Flower; Feeding Line). Not so. It seems Triple J is not for me, I will stick to the music I like. And some 80s music, which I "never" listen to. 1987. First track I played, He's Gonna Step On You Again, that was a good one. Then, Star Trekkin'. AAARRGH. So it is back to contemporary alternative music, thank you very much. And not Triple J.
Wednesday, March 14, 2012
speedygeese 2012 form guide
Speedygeese form guide.
Abi Fargher: married less than a year and hasn’t stop running!!!!
Amanda Cook: goes by an alias to confuse the punter.
Andrew Simpson: has children aged 6, 4 and 2: the sequence has stopped, he now runs.
Andy Matthews: cooks up a storm just to feed his daughter. Or so he tells us.
Bronwyn Calver: runs downhill marathons. Why didn’t we think of that, they all count.
Caroline Campbell: races daily, up mountains or in triathlons, and flogs all other W65s.
Cathy Montalto: longest running current member of the speedygeese.
Cherie Parkes: will take over the speedygeese when she grows up and the rest of us get too old.
Christopher Lang: would like to take over the speedygeese, but is older than he looks.
Colin Farlow: is training to improve his training times.
Craig Davis: does 90 minute warm-ups for his speed sessions. Beatable in his speed sessions.
Ewen Thompson: writer extraordinaire; good source of training ideas and blogging ideas.
Geoff Moore: I attend every training session, only so that I can record who attended.
Havillah Correira: proof that you can run in every corner of the globe.
Helen Larmour: the only runner in the group who can chat away during the 20th hill sprint.
Janene Kingston: multi-talented: able to care both for Vets and for animals.
Jeni Greenland: gave a talk at the last Stromlo Running Festival. Good at talking.
Jen Bright: good at talking.
Jill Pearson: mother in law of Yelena. I’m jealous.
Joel Pearson: son of mother-in-law of Yelena. I’m very jealous.
Katherine Sheppard: last seen running off into the distance when warming up for training.
Kym Chisholm: will smash 20 minutes for 5k before I do, I’d bet on it.
Lauren Johnstone: so excited at joining the speedygeese, has left the country for six months.
Lincoln Hawkins: rubs shoulders with people who rub shoulders with sport stars.
Lucia Pietropaoli: keen to break 20:40 for 5k by 2040. Her maths is a worry.
Margaret McSpadden: keeps Ruth honest when they race
Maria O'Reilly: nice car!
Mick Charlton: worried that we might soon start doing footy training every week.
Miranda Rawlinson: would like the next speedygeese dinner to be at Kiama.
Nadine Morrison: could have beaten me to a sub 20 5k if not for a strategically placed pine cone.
Neil Boden: famous for having the most talented daughter.
Roger Pilkington: it’s good to have one other Crows supporter to talk to.
Ruth Baussmann: reliable supplier of jelly beans after training sessions.
Susan Sturgeon: only runs on the track in winter at Dickson.
Suzie Gye: specialty is staying upright until a race is over.
Tim Calver: someone else has done pole to pole; Tim could be the first to run the equator.
Warrick Howieson: has children and runs. See “Andrew” above.
Yelena Pearson: pocket rocket.
Zainab Farouk: source of the next wave of new speedygeese.
Abi Fargher: married less than a year and hasn’t stop running!!!!
Amanda Cook: goes by an alias to confuse the punter.
Andrew Simpson: has children aged 6, 4 and 2: the sequence has stopped, he now runs.
Andy Matthews: cooks up a storm just to feed his daughter. Or so he tells us.
Bronwyn Calver: runs downhill marathons. Why didn’t we think of that, they all count.
Caroline Campbell: races daily, up mountains or in triathlons, and flogs all other W65s.
Cathy Montalto: longest running current member of the speedygeese.
Cherie Parkes: will take over the speedygeese when she grows up and the rest of us get too old.
Christopher Lang: would like to take over the speedygeese, but is older than he looks.
Colin Farlow: is training to improve his training times.
Craig Davis: does 90 minute warm-ups for his speed sessions. Beatable in his speed sessions.
Ewen Thompson: writer extraordinaire; good source of training ideas and blogging ideas.
Geoff Moore: I attend every training session, only so that I can record who attended.
Havillah Correira: proof that you can run in every corner of the globe.
Helen Larmour: the only runner in the group who can chat away during the 20th hill sprint.
Janene Kingston: multi-talented: able to care both for Vets and for animals.
Jeni Greenland: gave a talk at the last Stromlo Running Festival. Good at talking.
Jen Bright: good at talking.
Jill Pearson: mother in law of Yelena. I’m jealous.
Joel Pearson: son of mother-in-law of Yelena. I’m very jealous.
Katherine Sheppard: last seen running off into the distance when warming up for training.
Kym Chisholm: will smash 20 minutes for 5k before I do, I’d bet on it.
Lauren Johnstone: so excited at joining the speedygeese, has left the country for six months.
Lincoln Hawkins: rubs shoulders with people who rub shoulders with sport stars.
Lucia Pietropaoli: keen to break 20:40 for 5k by 2040. Her maths is a worry.
Margaret McSpadden: keeps Ruth honest when they race
Maria O'Reilly: nice car!
Mick Charlton: worried that we might soon start doing footy training every week.
Miranda Rawlinson: would like the next speedygeese dinner to be at Kiama.
Nadine Morrison: could have beaten me to a sub 20 5k if not for a strategically placed pine cone.
Neil Boden: famous for having the most talented daughter.
Roger Pilkington: it’s good to have one other Crows supporter to talk to.
Ruth Baussmann: reliable supplier of jelly beans after training sessions.
Susan Sturgeon: only runs on the track in winter at Dickson.
Suzie Gye: specialty is staying upright until a race is over.
Tim Calver: someone else has done pole to pole; Tim could be the first to run the equator.
Warrick Howieson: has children and runs. See “Andrew” above.
Yelena Pearson: pocket rocket.
Zainab Farouk: source of the next wave of new speedygeese.
Note - to view previous form guides, you can click on "form guides" under "labels" in the right hand column.
Tuesday, March 13, 2012
restless
Speedygeese training last night - it was a holiday in Canberra, but that didn't stop ten of us running at Parliament House. Running early were Andrew, Bronwyn and me. Training at 5:30pm doing kilometre intervals with one or two sets of exercises were Alison (new), Cookie, Andy, Bronwyn, Colin, Craig, me, Ruth & Tim. This month the plan is to continue using the exercise stations around the west side of Parliament House. Next month it will be too dark, given that daylight aving will have finished by then.
Speedygeese at the Customs 5k on Friday 9 March:
Jen Bright 21.53
Caroline Campbell 30.17
Bill Arthur 31.00
Song of the week
Fifty years ago when I started running, Bobby Darin’s “multiplication” was the number one song in Australia. No it is not my song of the week. It is typical of the absolutely awful music that was popular just before the Beatles came along, bringing with them the music revolution. “When you see a gentleman bee Around a lady bee buzzing" etc. AAARRRGH!
Real song of the week: Restless. One of many great songs on the latest album by the brilliant Switchfoot.'
"I’ll be waiting
"Anticipating
"All that I aim for
"What I was made for
"With every heartbeat
"All of my blood bleeds
"Running inside me
"Looking for you"
A powerful song with which to celebrate 50 years of running.
Where I ran today
After a great gym session focusing on upper body, a 7k jogette around Dunlop, feeling very good. Now for the next run - tonight's summer series 5k at Black Mountain Peninsula.
Speedygeese at the Customs 5k on Friday 9 March:
Jen Bright 21.53
Caroline Campbell 30.17
Bill Arthur 31.00
Song of the week
Fifty years ago when I started running, Bobby Darin’s “multiplication” was the number one song in Australia. No it is not my song of the week. It is typical of the absolutely awful music that was popular just before the Beatles came along, bringing with them the music revolution. “When you see a gentleman bee Around a lady bee buzzing" etc. AAARRRGH!
Real song of the week: Restless. One of many great songs on the latest album by the brilliant Switchfoot.'
"I’ll be waiting
"Anticipating
"All that I aim for
"What I was made for
"With every heartbeat
"All of my blood bleeds
"Running inside me
"Looking for you"
A powerful song with which to celebrate 50 years of running.
Where I ran today
fifty years running
Today marks 50 years of running.
I started a diary in January 1961, the year I started High School. The entry for 13 March 1962 reads: “Today I threw away my tennis racket and took up running.” Fifty years later, 13 March 2012, I am still running. I don’t suppose there are many athletes who can boast membership of an athletic club for fifty years in a row; and having run all that time, nearly, without a break.
A few years ago I wrote three tongue in cheek Vetrunner articles entitled “my lesser known career highlights.” Now might be the opportunity to mention some better known highlights!
• May 1965 – winner SA Schools one mile track championships, 4:32.2, just before my 17th birthday.
• July 1978 – seventh in the National Marathon in 2:30.05 in “steam-bath” conditions, Caboolture, Queensland.
• November 1978 – winner Canberra Marathon, 2:26.58, a new ACT open record at the time.
• 1979 – ACT Distance Runner of the year.
• January 1984 – 3000m in 8:47.3, still the AMA M35 Australian record to this day.
In all this time, what have I learnt? Let’s just sum this up in a few short sentences.
The three C's of running.
• Commitment. When you decide you should run regularly, do you really commit to it? Or do you drift off to something else after a few days?
• Consistency. Far more important than speed, or effort, or what training group you join, is consistency. Have you established a routine where you frequently and regularly do the exercise you know you should do?
• Common Sense. Yes you can miss the occasional day. When circumstances warrant it, have that day off.
Three C's to avoid
• Cockatoos. A good night's sleep is vital for any runner. If you are tired and cranky, you don't necessarily need to cut back your exercising. Sleep in instead, if the cockies let you!
• Cars. Canberra drivers are feral. You don't want to become a statistic. Stay off the roads. There are plenty of places to run where it is quiet, shady, and away from it all.
• Coffee. I have given up coffee so many times I am an expert. Coffee gives you a boost in the short term but destroys you, one way or another, in the long term, and it is addictive. I am running a lot better without coffee.
I still set annual goals. Which shows I still like to achieve things and I am still not satisfied with the way things are! These were my personal goals for 2012:
• Run 4k or more every day - so far, done! This is day 74 of a streak.
• Run many 100k weeks - so far, 7 of the first 10 weeks have been 100k or more.
• Do at least 4200k for the year - well on track.
• Break 20:12 for a 5k race - done, on 6 March.
• Break 90:18 for a Half Marathon - yet to attempt, this Sunday is the first go. Though I don't expect to get close on this course. Later in the year is more likely.
• Complete a 50k ultra-marathon - will do soon 15 April, have plans to retry later in the year if I fail to complete this one.
• Two gym sessions per week - I have done 15 one hour sessions so far this year.
• Two exercise circuits per week - no, have only done a few of these, will pick up on these I hope.
• Ten reverse chin-ups; ten normal chin-ups. - so far, managed six reverse but my shoulders haven't allowed the normal kind yet.
• Flexible enough to wrap fingers around toes without bending knees of course. - getting there!
• Three minute plank - haven't started on this specifically yet.
• Stay coffee free - so far, no coffee at all this year!
• Weight in the low 60’s - getting there, down to 64 from 67.
• Don’t get injured - so far no injuries this year despite all the running.
• Watch every Coen Brothers movie - so far two down, thirteen to go.
• Turn 64 - bound to happen in May!
So I say from fifty years worth of experience: keep challenging yourself. Have the attitude that there is no finish line. You’ll do OK.
I started a diary in January 1961, the year I started High School. The entry for 13 March 1962 reads: “Today I threw away my tennis racket and took up running.” Fifty years later, 13 March 2012, I am still running. I don’t suppose there are many athletes who can boast membership of an athletic club for fifty years in a row; and having run all that time, nearly, without a break.
A few years ago I wrote three tongue in cheek Vetrunner articles entitled “my lesser known career highlights.” Now might be the opportunity to mention some better known highlights!
• May 1965 – winner SA Schools one mile track championships, 4:32.2, just before my 17th birthday.
• July 1978 – seventh in the National Marathon in 2:30.05 in “steam-bath” conditions, Caboolture, Queensland.
• November 1978 – winner Canberra Marathon, 2:26.58, a new ACT open record at the time.
• 1979 – ACT Distance Runner of the year.
• January 1984 – 3000m in 8:47.3, still the AMA M35 Australian record to this day.
In all this time, what have I learnt? Let’s just sum this up in a few short sentences.
The three C's of running.
• Commitment. When you decide you should run regularly, do you really commit to it? Or do you drift off to something else after a few days?
• Consistency. Far more important than speed, or effort, or what training group you join, is consistency. Have you established a routine where you frequently and regularly do the exercise you know you should do?
• Common Sense. Yes you can miss the occasional day. When circumstances warrant it, have that day off.
Three C's to avoid
• Cockatoos. A good night's sleep is vital for any runner. If you are tired and cranky, you don't necessarily need to cut back your exercising. Sleep in instead, if the cockies let you!
• Cars. Canberra drivers are feral. You don't want to become a statistic. Stay off the roads. There are plenty of places to run where it is quiet, shady, and away from it all.
• Coffee. I have given up coffee so many times I am an expert. Coffee gives you a boost in the short term but destroys you, one way or another, in the long term, and it is addictive. I am running a lot better without coffee.
I still set annual goals. Which shows I still like to achieve things and I am still not satisfied with the way things are! These were my personal goals for 2012:
• Run 4k or more every day - so far, done! This is day 74 of a streak.
• Run many 100k weeks - so far, 7 of the first 10 weeks have been 100k or more.
• Do at least 4200k for the year - well on track.
• Break 20:12 for a 5k race - done, on 6 March.
• Break 90:18 for a Half Marathon - yet to attempt, this Sunday is the first go. Though I don't expect to get close on this course. Later in the year is more likely.
• Complete a 50k ultra-marathon - will do soon 15 April, have plans to retry later in the year if I fail to complete this one.
• Two gym sessions per week - I have done 15 one hour sessions so far this year.
• Two exercise circuits per week - no, have only done a few of these, will pick up on these I hope.
• Ten reverse chin-ups; ten normal chin-ups. - so far, managed six reverse but my shoulders haven't allowed the normal kind yet.
• Flexible enough to wrap fingers around toes without bending knees of course. - getting there!
• Three minute plank - haven't started on this specifically yet.
• Stay coffee free - so far, no coffee at all this year!
• Weight in the low 60’s - getting there, down to 64 from 67.
• Don’t get injured - so far no injuries this year despite all the running.
• Watch every Coen Brothers movie - so far two down, thirteen to go.
• Turn 64 - bound to happen in May!
So I say from fifty years worth of experience: keep challenging yourself. Have the attitude that there is no finish line. You’ll do OK.
Ewen the bearded one's streak of 100 days was celebrated on Sunday 11 March. I plan to get there on Sunday 8 April. Coincidentally the same day my wife turns 64. So much to celebrate!
Monday, March 12, 2012
Stromlo doesn't look like this any more
Week 11 of 2012:
Because today happens to be a Canberra holiday, there may be more of us able to make the 4:30pm session. Let's make the most of our short autumn and get some extra training in before our five month long winter sets in!
See where I run: km intervals yesterday at Stromlo Forest Park
Multiple laps; the inner circuit is the 1k loop. Stromlo doesn't look anything like this any more: the satellite image is three years old.
Monday 12 March 8:00am AMRA Stromlo Stomp
Monday 12 March 4:30pm *Parliament House 8k jog
Monday 12 March 5:30pm *Parliament House speedygeese training
Tuesday 13 March 6:15pm *Summer Series Race #7 Black Mountain Peninsula 5k
Wednesday 14 March 12:15pm BBQ Stakes 6k Woden
Thursday 15 March 6:00pm *ACTVAC Track & Field – 3000m, 800m, spiral 7
Friday 16 March 12:15pm Customs 5k Commonwealth Park
Saturday 17 March 8:00am *Metro Runners Acton Ferry Terminal
Sunday 18 March 7:30am *Weston Creek Half Marathon, Black Mountain Peninsula
* = I expect to attend
Monday 12 March 4:30pm *Parliament House 8k jog
Monday 12 March 5:30pm *Parliament House speedygeese training
Tuesday 13 March 6:15pm *Summer Series Race #7 Black Mountain Peninsula 5k
Wednesday 14 March 12:15pm BBQ Stakes 6k Woden
Thursday 15 March 6:00pm *ACTVAC Track & Field – 3000m, 800m, spiral 7
Friday 16 March 12:15pm Customs 5k Commonwealth Park
Saturday 17 March 8:00am *Metro Runners Acton Ferry Terminal
Sunday 18 March 7:30am *Weston Creek Half Marathon, Black Mountain Peninsula
* = I expect to attend
Because today happens to be a Canberra holiday, there may be more of us able to make the 4:30pm session. Let's make the most of our short autumn and get some extra training in before our five month long winter sets in!
See where I run: km intervals yesterday at Stromlo Forest Park
Sunday, March 11, 2012
Pearson! Looking good!
"Australia's Sally Pearson replicated the form that bagged her the world outdoor high hurdles title to scoop gold in the world indoor 60m hurdles in Istanbul." See the full article at http://www.abc.net.au/news/2012-03-11/pearson-nails-world-indoor-title/3882000
Who ran this morning: we went over to Stromlo Forest Park to run some kilometres: Andrew ran three averaging under 3:40, and Lucia ran three averaging under 4:10. Ewen, Ruth & I just ran.
2012 Sprint Marathon Relay - the write-up.
Jim White race organiser of the Annual Sprint Marathon asked me if I would run in this year's event. In fact, pen in hand, he asked everyone he saw. Jim organises a fascinating and friendly event every February, which I will attempt to describe further down. Although I am usually not much of a km-interval runner these days, and I hate risking injury and letting the team down by pushing too fast in a relay of any kind, particularly a continuous relay, I thought it would fun to be a part of this unique event for another year so I agreed I would run.
- Training partners told I won’t be at Stromlo today. Check!
- Brightly coloured green racing singlet. Check!.
- Brightly coloured green racing shoes. Check!.
- Full change of clothes and towel in case of rain. Check!
- Alarm set for 5:30am so I can get to Dunrossil Drive by 7:15am. Check!
At the race venue … who is in my team? Are they sprinters or distance runners? Sprinters would give us a potential challenge: keeping them going at the end; distance runners would mean a potential challenge for ME to keep going at the end. Where along the course do I start? Where am I when I have to chase down the baton? Who from the other teams are in my group, those I will be racing each time and hanging around the change over points with?
There were eight teams: there were eight batons of various colours and the teams were named after the batons. There were six runners in each team and two or three others not participating. We could make up to fifty new friends all in one day!
Luckily rain never came and it stayed mild and pleasant. Perfect conditions for short sharp intervals with a long standing-around recovery. Drinks at each change-over point were provided. Had it turned out warm and sunny we would have been OK. I got picked number 2 in the team which meant I started at the furthest point of the course; runner 6 who is the team’s slowest goes first and runner 1 who is the fastest goes second. Plenty of time to get there. I looked around at the group of number 2 runners. It appeared that I may be the slowest in the group but that did not matter; it would be balanced out by the rest of the team, in theory anyway.
Here comes the baton! We are in the lead! John and Stuart have run blinders first up. I take over and set off like a scared rabbit. After 500m up a slight hill I am passed by one, two, three runners. After 1km I hand over in fourth place. Then I wait while my five team mates complete six kilometres before I have to run again. And again. And again. After an hour of the relay we are not leading; we are running last. But towards the end of the relay we are fighting two other teams for fourth place. We end up fourth. Great effort, guys! Finally as each of us finishes and hands the baton on, we must keep running to catch the baton again. We all make it and cross the line hand-in-hand. I seem to have forgotten that I didn’t want to run too hard, it was an all out effort at the end, for all of us.
Then the presentation. Jim has done a wonderful job organising it all; John Suiter and Stuart Reid have done a wonderful job recording results and timing the teams at the end of each lap. Trophies are given to the winning team and attractive “wooden spoon” trophies to the last team as well. Everyone goes away happy!
How it works: relay teams comprise six members. The course is six kilometre around. There are five 1k legs and a 2k leg, although runner 6 starts the relay with the second half of the 2k leg, this runner not doing the first half until the finishing sprint. The total distance is 36k; not a marathon then. Nor is it a sprint of course. At the end as each runner passes on the baton for the last time, they keep going as best they can along the rest of the course until they reach the finish line, when all team members must cross together holding hands.
See the club website for full results and photos!
See the club website for full results and photos!
