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Saturday, 31 December 2016

The Speedygeese Calendar of Events

Posted by speedygeoff on Saturday, December 31, 2016 with 3 comments
**=I plan to attend


Sun 28/087:30am**speedygeese @ Stromlo Forest Park
9:00amACTVAC Handicap Goorooyaroo
Mon 29/085:30pm**speedygeese @ Parliament House
Tue 30/0812:25pmLake Tuggeranong Stakes 6k handicap
Wed 31/0812:15pmBBQ Stakes 6k handicap
Thu 01/095:30pm**speedygeese @ Parliament House
Fri 02/0912:15pmCustoms Joggers 5k handicap
Sat 03/098:00amBurley Griffin 5k parkrun
Ginninderra 5k parkrun
Tuggeranong 5k parkrun
Gungahlin 5k parkrun
Sun 04/097:30am**speedygeese @ Stromlo Forest Park
Canberra Times Fun Run

Saturday, 27 August 2016

Ord River

Posted by speedygeoff on Saturday, August 27, 2016 with No comments
Highlight #3 of our trip away







Friday, 26 August 2016

horizontal falls

Posted by speedygeoff on Friday, August 26, 2016 with No comments
highlight #2 of our trip away

Thursday, 25 August 2016

I'm back!

Posted by speedygeoff on Thursday, August 25, 2016 with 2 comments
Kimberley visit complete.
Now to lose those 2 extra kilos and get back into training!


Sunset at Cable Beach, Broome

Wednesday, 24 August 2016

Stretches - soleus

Posted by speedygeoff on Wednesday, August 24, 2016 with No comments
Soleus Stretch


  • Stand with the toes on a step, the heel off the back and the knee bent
  • Make sure you have something to hold on to before dropping the heel down carefully until you can feel a stretch
  • Hold for 20 seconds

Tuesday, 23 August 2016

Stretches - Gastrocnemius

Posted by speedygeoff on Tuesday, August 23, 2016 with No comments
Gastrocnemius Stretch

  • Stand on a step with only the toes supported
  • Drop the heels off the back of the step, keeping the knee straight
  • Hold for 20 seconds
Variation - Perform on one leg only.

Monday, 22 August 2016

Stretches - Calf

Posted by speedygeoff on Monday, August 22, 2016 with No comments
Gastrocnemius/Calf Stretch


  • Stand with one leg far in front of the other and lean forwards against a wall
  • Keep the back heel flat on the floor
  • Bend the front leg to lean forwards and keep the back leg straight
  • Hold for 20 seconds
Variation-Bending the back knee in the same position will stretch the Soleus muscle only

Sunday, 21 August 2016

Stretches - Hamstring with partner

Posted by speedygeoff on Sunday, August 21, 2016 with No comments
Partner Hamstring Stretch


  • Lie on your back
  • Lift one leg off the floor, keeping the knee straight
  • Get your partner to push it higher until you feel a stretch
  • Hold for 20 seconds
Variation: Wrap a towel or strap around the sole of the foot. Grasp the ends of the towel and pull your foot towards your head.

Saturday, 20 August 2016

Stretches - Standing Hamsring

Posted by speedygeoff on Saturday, August 20, 2016 with No comments
Standing Hamstring stretch


  • Stand with one leg just in front of the other
  • Bend the back knee and rest your weight on the bent knee
  • Tilt the hips forwards as if sticking your bum in the air
  • Hold for 20 seconds