Monday, 31 July 2006

How Fast Are You Going Now?

Posted by speedygeoff On Monday, July 31, 2006 | 3 comments

My training progress:
I was feeling tired mid week, but that is normal third week back after resuming training. This week should be better!

last week's target 90k, 2 gym sessions actual 95 k, 2 gym sessions
this week’s target 100k, 3 gym sessions
weight 64kg and steady

quote of the week "Success is getting up one more time than you fall down".
song of the week Kite - U2, from "All That You Can't Leave Behind"

movies I would like to see #2: My Big Fat Elf Wedding (Middle Earth, 2006). See the Lord of the Rings through the eyes of Arwen as she ponders a different kind of ring: a wedding ring! Watch the hilarious pratfalls as her father Elrond realises his new son-in-law is not only 2000 years Arwen's junior and of a different species, but he also has a dodgy beard! As the big day finally arrives, as Arwen ponders: will her fiancé make it to the wedding on time, or will he be hacked to pieces by hundreds of Orcs and his head put atop a spike on the Dark Tower?

Team Moore Results from Saturday's “Bush Marathon” events
16k
John Kennedy 1.12.31
Jeni Greenland 1.23.09
Geoff Barker 1.23.22
Helen Larmour 1.27.11
Maria O'Reilly 1.27.11
Geoff Moore 1.27.11
Caroline Campbell 1.29.53
Charmaine Knobel 1.31.29
Ruth Baussmann 1.36.09
Graeme Small 1.39.52
Peter Hogan 1.51.26

25k
Richard Faulks
1.53.48
Bob Harlow 1.55.24
Cathy Newman 2.07.21
Pamela Faulks 2.42.11
Carolyne Kramar 3.04.03

42k
Roger Pilkington 4.11.53

And wasn't it funny that Helen is in both sets of results Sunday? (Given that the two races are run at the same time).

Sunday, 30 July 2006

Felling Follish

Posted by speedygeoff On Sunday, July 30, 2006 | 4 comments

Vets Handicap 6.8k Mt Taylor
6 Alan Green M55 32:28
14 Geoff Barker M60 36:21
18 John Stoney M40 34:44
23 Alan Duus M60 34:12
25 Rod Lynch M45 28:12
28 Caroline Campbell W60 38:11
30 John Kennedy M55 30:13
35 Roy Jones M60 40:21
41 Geoff Sims M55 36:39
42 Helen Larmour W45 33:31
44 Maria O'Reilly W50 32:17
47 Graeme Small M65 41:58
48 Amanda Walker W35 36:50
50 Ruth Baussmann W55 41:22
51 Colin Farlow M40 28:39
54 Peter McDonald M50 35:44
62 Christopher Lang M55 38:35
63 Annette Sugden W40 35:24
66 Geoff Moore M55 31:50
68 John Alcock M60 36:26
70 Margaret McSpadden W55 42:17
77 Charmaine Knobel W50 37:36
79 Barbara Tucker W55 40:12
80 Jeni Greenland W30 37:45
81 David Webster M50 32:16
87 Jill Brown W55 43:48
88 Kathy Sims W55 36:48
94 Cathy Newman W45 36:09
107 Peter Hogan M55 41:52

Vets Handicap 3.5k Mt Taylor
23 Neil Boden M55 15:46
31 Helen Larmour W45 15:53
34 Katie Forestier W40 15:18
42 Gary Bowen M45 14:53
51 Ewen Thompson M45 17:13
52 Maureen Rossiter W55 20:27

Nothing startling by Team Moore runners at today's running handicap. Except a very good turn out again. And Rod Lynch being elected Secretary of the ACTVAC at the Special Meeting. Yay!

And I do wish the eddittor of Vetruuner wood check his speeling. He must fell rather follish with yet annuther misstake.


Quote of the day: "He's soft and he's fat and he's wearing my clothes and he's getting too old and he was born on my birthday and I'm afraid if I stop running, he'll catch up with me." The Nike poster definition of masters athlete motivation.

Saturday, 29 July 2006

Sense of Occasion

Posted by speedygeoff On Saturday, July 29, 2006 | 6 comments

Tuggeranong Don was running with us with less than 2km to go when I asked him to finish fast, grab his camera, and photograph us coming in together. Off he went! Thanks TD. All I had to do then was to convince Helen & Maria not to sprint home. That's me in the middle holding them back. (Although they probably claim they are helping an old man run the last few metres)

More Notes from the Underground

Posted by speedygeoff On Saturday, July 29, 2006 | 3 comments

Now that we have had the "Bush Marathon",
how about ...


Today's Bush Marathon did NOT follow the contours! Sorry for those I inadvertently misled. Still, the 16k was not a bad training run. And the weather was wonderful.

About Me (as requested)

Four jobs I have had in my life:
1) IT at the ABS
2) IT at the ABS
3) IT at the ABS
4) IT at the ABS

Yes, it was my first and last job!

Four movies I would watch over and over:
1) Groundhog Day
2) All of the Lord of the Rings movies
3) The Shawshank Redemption
4) The Man Who Knew Too Little

And I do. I do. I do.

Four places I have lived:
1) Mile End (Adelaide)
2) Canberra City
3) Kingston (ACT)
4) Downer (ACT)

As well as Holt for the last 34 years.

Four TV shows I love to watch:
1) Spicks and Specks
2) The Chasers War on Everything
3) Planet Earth
4) AFL

Those four is about it, I cannot stand most TV

Four places I have been on vacation:
1) Singapore
2) Malaysia
3) New Zealand
4) Tasmania

and lots more

Four Websites I visit daily:
1) Bloglines
2) CoolRunning
3) PhilBaker
4) Google

and lots more, mainly bloggers

Four of my Favourite foods:
1) Bananas
2) Real Apricots fresh from the tree – I come from Adelaide, remember
3) Real Plums ditto
4) Quinces YUM!

But not a lot more

Four places I would rather be right now:
1) At my grandchildren’s in Brisbane
2) At my grandchildren’s in Shellharbour
3) At my grandchildren’s in Queanbeyan
4) In bed asleep

Bonus - favourite music
1) Coldplay
2) Switchfoot
3) Lifehouse
4) Third Day

Friday, 28 July 2006

one funeral too many

Posted by speedygeoff On Friday, July 28, 2006 | No comments

I have been to enough funerals in the last twelve months to last me a lifetime.


I don't want to go to any more for a while.

Probably very few readers knew Ben Casey, member of ACTVAC. He died this week of bone cancer.

Here's a school magazine photo from 1962, of the Adelaide Boys High School athletics team. Ben is back row, second from the left. I am front row, second from the left.


Hello
From the world below
I'm watching the sun burning
As the world is slowly turning
Well I know
That in letting go
I'm learning how to live
through a life I have to give
Yes hello
To the world below
I'm watching the world spinning
This night seems so unending
Well I follow
To a place I know
That's only the beginning
Start over after ending
- The Beginning, Lifehouse

Thursday, 27 July 2006

Lydiard on Conditioning

Posted by speedygeoff On Thursday, July 27, 2006 | 5 comments
A taste of Lydiard's training philosophy
Interviewer: Fundamental to your training methods is to develop stamina by doing marathon-type conditioning.

Lydiard: Stamina is general cardiac efficiency. And building stamina means putting your body into a near-tireless state so that oxygen debts are not created quickly and the ability to recover rapidly is at a high level. This way, you’ll be able to accept a heavier workout in practice, you’ll recover from races quicker and be able to resume normal training sooner—also enabling you to hold on to your “peak” racing fitness for a longer period of time. Also one of the biggest advantages is that, at the end of the race, you’re not even the least bit tired so that you can capitalise fully on your basic speed. [Peter] Snell was the slowest runner in terms of basic speed over 200 meters in the final of the 800 meters at Rome [1960] and Tokyo [1964] Olympic Games. But because he was marathon trained, he could capitalise that speed and sprint full out while his opponents, whose basic speeds were faster than Snell’s, were too tired to use it. Best way to improve your cardiac efficiency is by running long distances.


Now, I found out years ago, when I was running 100 miles a week in training, if I alternated the distances, say, instead of 15 miles every day, run 10 miles one day and 20 miles the next, I got better results. It was Dr. Gerhard Uhlenbruck of West Germany who confirmed for me that, during the long runs, particularly two hours or more, you very quickly develop underdeveloped capillaries and build new capillary beds. General cardiac efficiency is developed through improvement of assimilation, transportation, and utilisation of oxygen; and development of capillary beds increases utilisation of oxygen at the working muscles. So consequently the longer runs enhance these physiological reactions. So we made sure we incorporated long runs in our training schedule during the conditioning period, usually three long runs of at least one and one-half hours to two hours or even longer as a nucleus. This is why Peter Snell, competing twice around the track as an 800-meter runner, ran 100 miles a week with a 22-mile run on Sunday.


Peter Snell

Quote of the day: Actions speak louder than coaches. (Speedo ad)

Training at Dickson
..is on tonight. Of course. Fancy believing the forecast of rain all this week! No sign of it, of course. As usual, no explanation or apology from the BOM. I will be there at 4:30pm as usual for a long easy warm-up (7.5k) for the 5:30pm warm-up (2.4k).

Final "Maxine" cartoon. Thanks Speedy Goose!

Wednesday, 26 July 2006

chiropracticalistically clear

Posted by speedygeoff On Wednesday, July 26, 2006 | 2 comments
I missed the BBQ Stakes today - it looked like a good day for it, another balmy 14 degrees like Saturday was, albeit muddy under foot I would think - but I was sore from yesterday's Lake Ginninderra 7k, and just jogged 9k today at 6 minute pace.

Then after my bi-monthly* massage from michael today I also attended dr back-quack** whose manipulations I used to rely on when the miles were many, but since converting to kms, have only needed an irregular grease and oil change. You see I couldn't believe it had been twelve months since I saw him last; my lower back no longer screams for relief after only a few weeks, no symptoms have been evident. Sure enough, everything was in place, and I was cheerily told "see you in twelve months" as I departed, a few dollars down.

*bi-monthly = twice a month, or alternatively, once every two months. How often I go to my masseur depends on the extent and frequency of running induced damage. And whether my medical benefits have run out as we close in on a year's end.

**Dr back-quack. A nice enough fellow I also see walking around Mt Taylor in my once-a-year masochist run around the mountain with the Vets. As this annual event is unhappily rolling around this Sunday, have a look for him strolling by as we curse our way upwards or free fall downwards in what is laughingly called a "race". We also know it as a "handicap", a much more accurate term.

Here's something interesting - the Adelaide marathon times for every race for every runner can be found at http://adelaidemarathonstats.minuteboard.com/m/b/go.html. I appear three times.

Here's something interesting; another in the "Maxine" series.


p.s. it looks like netspeed email is in trouble today. I don't know if that means I am missing emails or not. Only one email had got through today and that was from Friar (thanks for the info I requested, Doug)

Tuesday, 25 July 2006

Notes from the Underground

Posted by speedygeoff On Tuesday, July 25, 2006 | 5 comments

"after all this time...."
No we didn't meet up with a Russian Existentialist during our training session last night, although come to think of it, we did find ourselves unable to achieve our primary goal of sprinting on dry grassy slopes, and instead found ourselves aimlessly running around and around a subterranean carpark.......

Sixteen was a good turn-out on a miserable wet day. (and we DO need the rain, everyone agrees.) Before when we trained in the underground carpark we did 400m loops surging on the uphill bit; this time we did just the surges jogging back down and repeating. Easier than on grass because ... Not as steep; better surface for fast running; and we could SEE! Also we enjoyed some starts tuition. (But how to educate runners to drive off at the start and NOT start their timers?)

=I was happy to complete 15k of running, all in the dry, out of the wind and rain=

"....I never thought we'd be here"
The August Vetrunner is now available for download. After originally missing the deadline, my "marathon" article appears there after all Unfortunately once again the heading has been destroyed with a typo. If I wanted typpos inn may heddings ai kould right migh oan.

Beijing
Neil Boden and family will be away in China during August supporting Lauren who is competing in the World Junior Athletics Championships.

I will keep an eye on results during that time & let readers know how Lauren goes.

Neil is running particularly well at present; in fact he is the biggest improver in our training group this winter. Let's hope he can get some quality training in up there and return in good shape!

How fast are you going now?


Monday, 24 July 2006

One Step Away From Where We Were

Posted by speedygeoff On Monday, July 24, 2006 | 6 comments

Another philosopher joke. Heisenberg is out for a drive when he's stopped by a traffic cop. The cop says "Do you know how fast you were going?" Heisenberg says "No, but I know where I am."

My training progress:
last week's target 70k actual 76k, 2 gym sessions
this week’s target 90k, 2 gym sessions, Vets handicap Sunday
weight 64kg and falling
movies I’d like to see #1 “April of the Penguins”. Unexpected sequel. The penguins are back, and guess what, they still can't fly.
song of the week Concrete Girl from Switchfoot - "Legend of Chin"

Laugh or cry
I won't mind
Sing it louder …

And we're standing on top of our hopes and fears
And we're fighting for words now concrete girl
And we're swimming around again, again
And we're swimming around now ...

I am getting back into it and my "dire rear" is mostly better but.. it looks like raining this week, that will be a challenge to get to the 90km.

Result 8k Cross Country Championships Women
11. Maria O'Reilly F 51 W50 35:01 4:23 per km
12. Helen Larmour F 46 W45 35:07 4:23
13. Katie Forestier F 40 W40 35:08 4:24
14. Annette Sugden F 43 W40 35:08 4:24
17. Thea Zimpel F 23 36:47 4:36
20. Kathy Sims F 55 W55 39:26 4:56
22. Charmaine Knobel F 54 W50 40:21 5:03
24. Caroline Campbell F 63 W60 41:24 5:10

8k Cross Country Championships Men 60 and over
4. Kevin Chamberlain 60 M60 35:38 4:27
6. Trevor Cobbold 58 M60 36:38 4:35
8. John Alcock 60 M60 39:17 4:55
9. Geoff Barker 61 M60 39:34 4:57

Lots of cross country highlights - spectacular close finishes by the women; Kevin first run as an M60 (three days after his birthday); Trevor officially an M60 in the results even though listed as 58; my easy defeat of "he who must be beaten"; Maria's W50 gold medal.

Now for the Bush Marathon and the Mount Taylor handicap runs next weekend.

You the reader range in years from 12 (I believe) to 76 (I believe). I read in turn what the 12 year old and the 76 year old write in their respective blogs and find them both unputdownable. And I read the blogs of over 100 other writers. It is amazing how much in common, people of diverse ages cultures and life experiences have, when they share the desire to excel in our competitive sport!
... Sing it louder
Concrete girl …
----dedicated to you-know-who-you-are.
How fast are you going now?

Although there comes a time of life when even aerobics is a bit extreme.

Sunday, 23 July 2006

More Philosophical Jokes

Posted by speedygeoff On Sunday, July 23, 2006 | 1 comment
A man does a good deed and as a reward his guardian angel appears and offers him the answer to any question he wishes to ask. But she says to take his time and she will return in two days. Well the man immediately realized he could become very rich: Which stock will go up the most over the next five years? Which horse will win the Kentucky Derby? Who will win the next Superbowl? etc. But then he thought, why waste this chance of a lifetime on money? After all, money is only a means to happiness. With the right question he can determine the secret of happiness itself! But the more he thought about it, the more he worried about tricks the angel might play: for example, suppose he asked, "What will make me the happiest man in the universe?" And she answered, "Go live on planet Rigel III" - perhaps true, but perfectly useless.

So our careful questioner decided to take this problem to the nearest philosophy department for assistance. He put the problem to the chair. The chair loved the challenge and as it happens, they were having a departmental meeting that evening anyway, so he told the man to return the next day. When the man returned, the chair beamed and informed him that the department put its best minds together and came up with the best possible question to ask the angel - and naturally he told the man the question to ask.

The next day the angel appeared and asked, "Well, do you have a question for me?" "Yes," the man replied with a great deal of confidence in his voice. "What are the members of the following ordered pair: the first member of the pair is the best possible question I could ask you, and the second member of the pair is the answer to that question?" The angel smiled and said, "You know, you couldn't have asked me a better question. In fact the first member of the pair IS the question you just asked. But that means the second member is the answer I'm giving you now."

12k cross country result
44. Roger Pilkington 47 M45 50:51 4:14/km
47. Geoff Moore 58 M55 51:42 4:18/km
54. John Kennedy 56 M55 52:36 4:23/km
58. Alan Green 57 M55 53:09 4:26/km
71. Geoff Sims 57 M55 61:19 5:07/km

Note that the results published for the Vets in today's Canberra Times are not necessarily correct. The above are.

8k cross country result - tomorrow hopefully

Running this Saturday?
Late entries for the Bush Capital Bush marathon close on Wednesday. I still haven’t decided if I am going to run the 16k or the 25k, it depends on what others want to do…. I will probably jog the 16k with others, the late entry for that is $25 compared with $50 for the 25k…

Saturday, 22 July 2006

Convergence

Posted by speedygeoff On Saturday, July 22, 2006 | 1 comment
A mathematician, a physicist, and an engineer were asked to review this mathematical problem. In a high school gym, all the girls in the class were lined up against one wall, and all the boys against the opposite wall. Then, every ten seconds, they walked toward each other until they were half the previous distance apart. The mathematician, physicist, and engineer were asked, " When will the girls and boys meet?" The mathematician said, " Never."The physicist said, " In an infinite amount of time." The engineer said, " Well... in about two minutes, they'll be close enough for all practical purposes."

It all came together today in the Cross Country Championships for those who ran, with everyone running good times on a better than usual day for the events. Bright sunshine made for a mild start and a light breeze kept us relatively cool. 12k is a long way to race on grass, so it was good to have firm footing for much of the run. 8k is still a long way for the women and the over-60 men on this course which takes a lot of concentration to keep the pace going.

I was pleased with the efforts of our elite women in the 8k, who pushed each other along to excellent performances and finished close together. Maria with a bit of a cold pushing through well in the second half, Katie who rarely races this far putting in surges early then hanging in well in the last 3k, and Helen sustaining a fast pace though exhausted and kicking home strongly. Annette stayed with them, and the others a little further back in the field did well too.

I was pleased with my effort in the 12k, although not terribly quick, it was a good sustained effort and I managed to pull away from many of my rivals in the second half. Roger ran well despite injury and was one of a few who did pull away from me while I was passing others. I have run many more ACT 12k Cross Country championships than anyone else, having missed very few since 1969. I will be relieved next year to run it for the last time, if I decide to do so, as after that I turn 60 and can run the 8k. Because, after a race that long off road, ....

Friday, 21 July 2006

Running Commentary

Posted by speedygeoff On Friday, July 21, 2006 | 1 comment
Thought for today - "Anyone can run 100 meters. . . . It's the next 4900 that count!"

Here's Saturday's program again for you locals, copied from "Coming Events".
Cross Country Championships, Weston Park.
10.15 am Under 12 Girls 2k, Under 12 Boys 2k
10.35 am Under 14 Girls 3k, Under 14 Boys 3k
10.55 am Under 16 Girls 4k, Under 16 Boys 4k, Under 18 Women 4k
11.25 am Under 20 Women 6k, Under 18 Men 6k
12.10 pm Under 20 Men 8k, Open Women 8k, Veteran Women 8k, Veteran Men (Over 60) 8k
1.00 pm Open Men 12k, Veteran Men (30 – 59) 12k.
Entry for veterans who are members of ACTVAC is no extra cost, but all veterans wishing to run as veterans must register before the start. They will then be tagged so as to be identifiable to the recorders. One day membership is $1.00 for non-members.


After publishing yesterday the photos of a seven year old grandaughter doing gymnastics, I took a grandson, who is about to turn six years old, to see the movie "Cars". Another high quality Pixar masterpiece. With a great message for pot hunters!

He laughed at the same bits I did. Scary! We laughed all the way through it. At the end (and we stayed to the very end for some very funny scenes after the credits) he said, with a wide smile, "Can we watch it again?"

It is great being a grandfather, rubbing shoulders with the young and learning again to think like a little child, one keen to explore everything around them and gain a larger understanding of reality.

Imagine you are six or seven years old, experiencing challenges for the very first time!

Recapture that sense of wonder, of wide eyed adventure, of openness to all the novelty that real life has to offer.

Stop watching that stupid "reality" TV program, don’t let them script reality for you, get out there and find the real reality.

Encounter the freshness of the new day, see the world with inquiring eyes, hear the sounds with new ears, realise that today has never happened before!

That's all I have to say today.

Thursday, 20 July 2006

The view from the summit is worth the effort

Posted by speedygeoff On Thursday, July 20, 2006 | 6 comments
"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure . . . than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a grey twilight that knows not victory nor defeat." - Theodore Roosevelt

My granddaughter Kayleigh (age 7) at the NSW State gymnastics titles, on bars

Kayleigh on floor

Kayleigh on beam

Last Word
We don't stop playing because we grow old; we grow old because we stop playing. - Benjamin Franklin

Wednesday, 19 July 2006

My mother reads my blog

Posted by speedygeoff On Wednesday, July 19, 2006 | 1 comment
Excerpt from email -

"I have also been reading your webpage again, Geoff. I do look at it
about once a week...."


Goodness earth! What have I said!

Checking my jokes, quotes, and photos, phew they look OK. And I said channel nine were stupid, I didn't say what I really thought.

Isn't it funny how you will say anything and everything publicly in a blog that you might not say if you were talking to individuals. Like, your state of health, for example. Or whether Mr Flibble is very cross this week.

Even though I know my daughter reads my blog, that's never made me stop and panic. But my mother??

Does your mother read your blog?

Tuesday, 18 July 2006

Listen very carefully, I will say this only once!

Posted by speedygeoff On Tuesday, July 18, 2006 | 1 comment
Every so often I have been asked, "Do you think I would be able to run a marathon?"

Usually I say, "Yes anyone can run a marathon".

Although there's a lot of pain in the preparation. And time, and sacrifice.

If you have never run a marathon, but feel it is something you need to do, here are a few hints off the top of my head to indicate how to go about it.

1. Do you want to run a fast time?
Then to do yourself justice you need to build up your strength in training over many years, keeping up your natural speed while gradually extended the frequency and length of your training runs. Continue this for some years until you can run 600 kms per month while continuing to improve at short races, particularly 5 kms and 10 kms. Then ease off training and race the marathon, throwing caution to the winds by running evenly at a very fast pace to the half way mark and seeing if you can kick on from there.

After a fast marathon race take a month to recover before you revert to full speed training and racing again over shorter distances. And maybe only one or two marathons a year should be raced.

2. Or do you want to complete the distance whatever the time?
Then slow yourself right down and start running longer and longer in training, until you can run at least 300 kms comfortably per month without any trouble. Then you could run a marathon, but remember to run at a very conservative pace.

After such a marathon, ease back into the training again, noting that your preparation should have ensured you can get back into the long-easy routine within a few days. Don't attempt another marathon run though until you are well and truly ready.

And don't expect to excel over shorter distances.

3. Do you fall somewhere in between? Or are you unsure which category is you?
Then talk it through with your coach before making any long term decisions.

"Anyone can run a marathon". Perhaps. Not something to be taken lightly, though.

Edit: This article HAS been published in the August Vetrunner after all. So I WILL be saying this more than once.

Monday, 17 July 2006

A better week? Let's hope so.

Posted by speedygeoff On Monday, July 17, 2006 | 4 comments
My training progress

last week's target n/a actual 58k including a 10 mile race & one gym session
this week’s target 70k, 12k race, two gym sessions
quote of the week "Trample the weak. Hurdle the dead." – unknown, but has apparently experienced a “City to Surf”.
weight 64.5kg and falling
song of the week Anchor – Lifehouse – Stanley Climbfall.

I know that I'll never be alone
you will never let me go
you are my anchor
hold my hand
while I'm sinking in the sand
no one else could understand
you are my anchor


I was really looking forward to watching the Crows play the Kangaroos this Friday night. Guess what time the game is on? 5am Saturday morning. Unbelievable. Stupid channel nine. How pathetic. If they don't want to show the game at a reasonable time, let Foxtel take it. That way I could go down to Wests, find a small tv well away from the big screen showing NRL, and watch another thumping Crows victory. The Year of the Crow continues!

And I got it right with the "tumbles down" prediction two days ago, hey!

See you at training tonight rain or (moon) shine, and don't forget to look at "coming events" to see details of the cross country championships coming up this weekend.

Sunday, 16 July 2006

Team Moore Ten Mile

Posted by speedygeoff On Sunday, July 16, 2006 | 1 comment
Today's ten mile result highlights - not all that cold, very light drizzle if any, little wind, no officials, no km marks or other course markings, nothing. Thea's best ever run ever, well on target for a sub 1:40 half marathon soon. No casualties amongst the group after the sprints and surges we did in training last week.

Women
3. Thea Zimpel 1:14:19
5. Charlie McCormack W40 1:15:24
8. Maria O'Reilly W50 1:15:55
9. Cathy Newman W45 1:16:51
14. Kathy Sims W55 1:22:16
16. Caroline Campbell W60 1:25:08
17. Annemarie Calnan W50 1:25:23
20. Gabrielle Brown W40 1:26:13
21. Charmaine Knobel W50 1:26:16
23. Pam Faulks W45 1:29:02
25. Ruth Baussmann W55 1:30:20
26. Margaret McSpadden W55 1:30:21

Men
17. Richard Faulks M45 1:06:44
22. Bob Harlow M55 1:09:31
24. John Kennedy M55 1:09:51
35. Geoff Moore M55 1:14:06
37. Alan Green M55 1:14:52
45. Geoff Sims M55 1:23:45
46. Geoff Barker M60 1:24:02
47. Peter McDonald M50 1:24:26

This was a pathetic run from me, although certainly not my worst ever run ever, however everyone else was brilliant of course. On current (two weeks ago) form I should be able to run approximately 1:06.43 for this race. The fact that I had more pit stops during the run than I have ever had in all other races combined in a 45 year career is no excuse. Five pit stops! The good news is, I still felt better than I have on any day for the last two weeks.

Oh, I nearly forgot the 5k that was on at the same time.

Women
1. Katie Forestier W40 21:52

Men
6. Graeme Small M65 28:10

Yes those age groups are correct! And what a good turn-out from our team.

Run like a BIG CAT

Posted by speedygeoff On Sunday, July 16, 2006 | No comments
Image Hosted by ImageShack.us
Poetry in motion!
Percy Cerutty loved animal images. On one of my visits to Portsea, he showed us movies of leopards, cheetahs and tigers, to inspire us to run naturally and instinctively with power and relaxation. See yesterday's post!

Percy

Saturday, 15 July 2006

Short post for the attention-deficit. (long post follows)

Posted by speedygeoff On Saturday, July 15, 2006 | No comments
Q. What tumbles down in July?
A. Collingwood.

Philosopher and Coach

Posted by speedygeoff On Saturday, July 15, 2006 | 2 comments
An Article by Col Davies
The Olympic movement has not been spared … in modern times drug programmed athletes of science have been engaged in never ending warfare with drug free athletes of natural excellence.


The drug controversy surrounding the Sydney Olympics would have angered and saddened legendary Australian athletics coach Percy Cerutty, whose unconventional methods were studied and copied by the best coaches in Europe and America. Fully acquainted with the darkness of the night, Cerutty discovered within the human soul there existed something greater and more powerful than any scientifically produced performance enhancing drugs.

In his best selling book “Beyond Winning: The Timeless Wisdom of Great Philosopher Coaches”, which profiles the lives and achievements of the world's few truly great coaches, American author Gary Walton said of Cerutty: “In the 23 years Cerutty actively coached at Portsea, 30 world record breakers followed his methods and fell victim to the Cerutty virus. Some men thought him a crank, many viewed him skeptically, but all agreed he was unique. A philosopher and a poet, an athlete and coach, and above all an individual, Percy Cerutty was a force in athletics like few others. Cerutty and the Stotans raised horizons and pushed forward our conceptions of human limits. They did it by living and believing in the Stotan Creed."

At the core of Cerutty's romantic philosophy of personal triumph through adversity was “strength through nature”. His Stotan creed, which borrowed much from the ancient Greeks, especially the Spartans, emphasised the values of persistence, self-denial, strength, simplicity, and fearlessness.

Sitting around the flickering camp fire at night in the peaceful salty air, Cerutty would inspire his athletes with stories about those non-conforming individuals whose fearless actions changed the course of human history, and quote from Plato, Aristotle, Buddha, Jesus, Einstein, Freud … and especially St Francis of Assisi. One of the athletes inspired by Cerutty was a 17-year-old Western Australian schoolboy champion, Herb Elliott, who in 1955 made the long journey across the Nullarbor to Portsea.

What was not readily discernible to those who gazed upon the gladiators of Portsea storming the windswept sand dunes of the rugged coastline was the hidden spiritual message of Cerutty's coaching.

At Melbourne's Olympic Park two years later, Elliott took on Australia's best in a race the media promoted as the ultimate contest between science and nature. The sporting world was shocked when the highly fancied Melbourne University trained runner, Merv Lincoln, was narrowly defeated by the nature hardened Elliott, whose sights now extended far beyond Australian shores.

The following year Elliott travelled to the United States, whose military and economic power dominated world affairs. That dominance had been threatened several months earlier when the Soviet Union became the first nation to put a satellite into outer space. The Soviet satellite sent shock waves through the corridors of power in Washington - and American self-belief was further eroded when Elliott comprehensively beat the best America had to offer.

The Australian champion and his coach were utterly appalled by what they heard and saw: life was focused on the mindless acquisition of material possessions, self-esteem was based on wealth, the pursuit of pleasure had resulted in most Americans being fat and flabby, the pace of life was frenetic, children were pampered and babies as young as six months were being propped in front of television sets.

Both Australians refused to remain silent and their unflattering observations about America's self indulgent life style received widespread coverage in the American press.

Their outspoken comments would make a powerful impact … especially on a youthful American Senator, John F. Kennedy, who would later win the 1960 presidency by asking his fellow Americans to walk beyond the narrow streets of personal self interest and travel together down a higher path of compassionate sacrifice.

Voicing his deep concern about the growing dangers posed by the soft nature of American society, Elliott said: “Money seemed to play far too important a part in the way of life. It appeared to me that the people were forgetting the simpler pleasures of exercise, family life and the observance of nature in their pursuit of material possessions. … A people who so thoroughly mollycoddle themselves must steadily become weaker, physically and spiritually. The Americans are not the only people who are insulating themselves from their environment; the tendency exists even in my own country.” The truth of Herb Elliott's convictions would be tested by his deeds and his ultimate challenge was soon at hand. There have been many great moments in Australian sport but few have rivalled Elliott's performance in the 1500 metres at the 1960 Rome Olympics. More than 90,000 spectators watched in sheer amazement as the young Australian powered away in the final lap from the star-studded field. Elliott went on to win by more than twenty metres, and his world record was hailed by experts as the most emphatic in Olympic history.

Soon afterwards, against Cerutty's advice, the 22-year-old Elliott, who remained unbeaten in races over a mile and 1500 metres, announced his retirement.

It was the end of an era and for the next 15 years. Until his death in 1975, Cerutty lived at Portsea where his radical teachings impacted significantly on all major areas of Australian sport, including, swimming, tennis, cycling, and football. Nevertheless, the wisdom of Cerutty would soon be forgotten and speaking about the essential difference between Cerutty and other coaches, Elliott said, “Percy coached the spirit.”

Even more amazing than Cerutty's spectacular success as a coach of sportsmen is the story of Cerutty the person. At the age of 43, while working as a government telephone technician, Cerruty suffered a nervous and physical breakdown. He was unable to drive and it was only with great difficulty that he could walk to the front gate to collect his mail. The smallest physical exertion left him totally exhausted. Doctors gave him but a few months to live. Cerutty refused to accept the medical verdict. As he clung desperately to the last tormented threads of an unfulfilled life of quiet desperation, he knew his only hope was to drastically change the way he lived. This was the defining moment in Cerutty's life … he took himself off all prescribed medication and embarked upon a radical journey of self healing.

The starting point for Cerutty was food to energise his sickly body. He made radical changes to his daily diet, which now consisted of boiled fruit and vegetables. Gone were animal fats, red meat, white bread and chemically produced foods. Recognising the long forgotten truth that the quality of our daily food determines the quality of our daily lives, Cerutty wrote: “We believe that the closer to nature our food is, the better it is for us. Closer to nature means, as we find it in nature, out in the gardens, fields, the woods and the sea. That means raw, unadulterated, unrefined, unprocessed. We are not vegetarians, but I say we could be and perhaps should be. We do not rely upon meat of any kind at all for strength … I seem to have read that in countries where the incidence of meat consumption is low, and the incidence of vegetarianism is high, there also the incidence of cancer is low. The high incidence in our country of deaths from cancerous growths is rather significant. I personally prefer to take no chances.”

To re-energise his depressed state of mind, Cerutty methodically devoured more than 200 of the world's great books of wisdom on subjects ranging from philosophy, autobiography, poetry, physiology and religion; to revitalise his broken spirit, Cerutty ventured alone into the bush in search of inner peace and to experience the awe-inspiring power of nature. Finding harmony in nature, the legendary Australian philosopher coach was born and the man who had risen above the limitations of medical science, said: “There are two schools of thought in this world. The first believes that the brain can think up all that is needed; that the brain is all – has superseded nature. … Then there is the other school, the mystical natures and it is to this category that I belong. I learnt early that nature is within us. Nature can bring the mind and body into perfect harmony and balance within the universe. This is one of the factors that allows the athlete to reach new levels of excellence.”

The old energy gradually returned but the anxiety attacks continued and, to overcome his personal fears and paranoia, Cerutty taught himself to dive. Starting on the three-metre board, he methodically edged higher and within two years had mastered his great fear of heights by diving off the high tower at Melbourne's St Kilda's baths. Determined to improve his stamina, he began to run again … seven years after his breakdown, Cerutty became only one of three Australians at that time to run 100 miles in less than 24 hours.

Though it seems incredible, at 55 years of age, Cerutty was now running longer distances and faster times than he had when at his prime in his early twenties.

Running alongside some of Australia's greatest racehorses, Cerutty learned the importance of relaxation and rhythm; from anthropoid apes he discovered the importance of no shoulder or body movement; from the antelope and gazelle he observed the critical importance of running over the ground rather than upon it. And from the leopard, cheetah and tiger, Cerutty learnt the secrets of rapid down-to-earth power and speed.

The natural talent and lightning speed of Australian Aborigines have in recent times been nurtured and developed by several AFL coaches, but 50 years earlier that speed and talent had been a vital source of inspiration and higher learning for Cerutty, who revealed:

“ I teach an original technique based on my own researches, as to primitive man, animals and, above all, our own Australian Aborigines. This race, cut off from all other cultures and civilisations for countless thousands of years, is, as far as I have discovered, the only race of people from whom we can learn how God or nature truly expected us to move over the ground. In a word, they appear to me to be, until contaminated by our civilisation, the only perfect movers, posture, walking and running, in our world. And they move differently to all other people. Put their feet to the ground differently. Hold themselves differently. Carry their arms differently. This is what I teach.”

Challenging his athletes to open their culturally imprisoned minds to higher levels of learning and wisdom, Cerutty would never tire of emphasising: “The power rests within us."

Such was evident to Carl Jung, the great Swiss psychologist, whose research led to the discovery that all human wisdom, past present and future, was contained deep within the human spirit in what he called the supra-conscious mind. Yogi Ramacharaka, the revered Indian philosopher, spoke of the spiritual mind that elevated the human mind above the heartless logic of the physical brain and was the loving source of everything good and noble in human society. Many of today's elite coaches still believe that the secrets of victory are to be found above the shoulders, but the Australian coach whose athletes collectively broke a staggering 50 world records knew differently!

Questioned about this mysterious inner force, Cerutty said: “What is this power within us? Some call it God. Bergson calls it the elan vital. I see it as the life principle and its measure is in the degree of intensity in which it is found within us. … In athletics this spirit will find its outlet in competition and achievement. Commencing with capital we possess, we nevertheless press on. The impossible is reasonable to these people.”

A prophet without honour in his own land, Cerutty fervently believed that everyone had the power deep within to be successful in something, sometime and somewhere. His unquenchable thirst for universal wisdom made him increasingly critical of modern scientific coaching methods, whose 'controloholic' and fear-driven training shackled individual spontaneity and trampled the natural joys of sport.

Individual self reliance was paramount and Cerutty recognised that the will to win could not survive unless the human spirit was constantly nurtured by inner peace and harmony.

Finding inner harmony has many sources and for Cerutty it was acquired in the outer world by listening to the music of Beethoven or Verdi or admiring the great masterpieces of da Vinci or Michelangelo.

In the inner world it was acquired by being at one with all people and all races. But most of important of all it was being at peace with nature. Outlining the cornerstone of his creed, Cerutty said: “My Stotan philosophy is based on communication with nature. This communication takes place when the person sleeps under the stars at night, hears the birds in the morning, feels the sands between his toes, smells the flowers, hears the surf. Nature can bring the mind and body into perfect harmony and balance with the Universe.”

Col Davies is a co-author of "The Three Minute Coach".


I visited the training camp at Portsea many time during my years at High School, and Percy Cerutty's style of coaching led to my 4:32 mile at the age of 16; barefoot on Adelaide Oval.

Friday, 14 July 2006

Form is Fading Fast

Posted by speedygeoff On Friday, July 14, 2006 | 3 comments
The only thing speedy about speedygeoff at the moment is his fast fading form.

Having run shocking times at BBQ Stakes on Wednesday and Customs today, I have to concede things are looking bad.

It's only two weeks since I ran my third best Customs time, 20.10, yet today I ran 23.59.

It's only two weeks since I ran my best BBQ Stakes time, 25.40, yet this week I ran 29.33.

Not even close!

This Sunday's ten mile road race doesn't look too hopeful.

Colds and flu aside, I say the reason is the lack of bananas in the diet the last few months.

Banana is the perfect food!

I found a web site to prove it.


Import bananas now!

Thursday, 13 July 2006

Nostalgia and Notoriety

Posted by speedygeoff On Thursday, July 13, 2006 | 5 comments
I told someone the other day I was 57. Then I thought, "Wait on, I'm 58. I think I am. How did that happen? I don't remember turning 58?"

I was asked a little while ago to return to the ABS and give some reminiscences about the mainframe computer. How can I do that, it was so long ago, a world away?

In the mail arrived a Flinders University Alumni magazine with a 2005 annual report. Another time warp as the photo (below) had the following caption, "1966 founding students Geoffrey Moore and Elizabeth Hannan with Founding Vice-Chancellor Emeritus Professor Peter Karmel AC CBE, Founding Professor of English Emeritus Professor Ralph Elliott AM, and current Vice-Chancellor Professor Anne Edwards." Phew. I am not sure what half the words mean, but the key word is the first, "1966", proof I have been around for a while.


Christopher Lang, Phill Toomey and Janet Perfrement were all at the function where the photo was taken, so they can vouch for its validity.

I think I will dig out some more photos in due course of the very old days before I forget about them completely. It seems nostalgia isn't what it used to be.

Meanwhile, in case your short term memory needs a boost, here is a communication from Ken Eynon.

"Finally we have been able to put the half marathon, half marathon eve 5k and 1k Mini Jog photographs up on the website www.canberrarunner.com.au. There are some very good photographs taken by David Appleby, Ian Fletcher and Michael Rybinski and they can be downloaded for free."

Wednesday, 12 July 2006

Zel's Gold Coast Marathon

Posted by speedygeoff On Wednesday, July 12, 2006 | No comments
Zel won't mind me publishing this here. He is most grateful to all the people who helped get him to the marathon, including a few of those who will read this. It was a pleasure to be one of many contributing to Zel's progress.

Hello all,

Just to let you know, I managed to finish the Gold Coast Marathon in 3:40:11 but failed to qualify for the mother of all marathons - Boston 2007. I will try to do 3:30 in Sydney or Melbourne later this year.

It was, really, fantastic event with 20K+ participants. The temperature, for us Canberrans, was less impressive - in the last two hours of the race it reached 20+C°.

Overall, it was easier then I suspected. It is funny how occasionally fear of the unknown can be more horrifying then the unknown. From the beginning of the race I waited for something to happen to me after the 36th kilometer, but instead of a big bad wolf, I was humiliated by number leggy blondes who breezed by.

The pacers in my running group were horrible. We have been constantly running at different pace ranging from 4 .25 min/km to 4.50 min/km. After 15 km we were 4.5 min ahead of our targeted time...Until I dropped out, after 33 km, we haven’t run even two minutes at 4:58, which was my and their target.

I wish to sincerely thank you all for all your support in helping me get from 0 km/Hr to almost 12 km/Hr over 42 km in 14 months.

See you all in a month’s time.

Best regards,

Zel

Crazy Griffin and Gourmet Green Shoes

Posted by speedygeoff On Wednesday, July 12, 2006 | 3 comments
Philosopher Humour.

What? No comments on my philosopher post of a few days ago? Obviously one can only make some of the people laugh some of the time. I suppose I could admit that my university degree was in Maths and Philosophy. Let's try just one more time, aimed at the audience ....

Question: How do you get a philosopher off your porch?
Answer: Pay for the pizza.

Well, assuming that missed the spot too, here's something I found funny at Monday training a couple of weeks ago.

Griffin
Griffin comes up to me and says, "wasn't it great that everyone got their photo on the front cover of the half marathon results booklet".

It took me a few moments before I realised why he was saying that. When I explained, Griffin would not believe, and probably disbelieves me still, that he had scored his photo on every copy!

Green shoes
I just love this cake.

Tuesday, 11 July 2006

What are you running in?

Posted by speedygeoff On Tuesday, July 11, 2006 | No comments
Bush Marathon
Early (cheaper) entries for the Bush Marathon and associated events close today.

July Jogalong
69. Sarah Pau W30 30:32
84. Helen Larmour W45 27:32
100. Charmaine Knobel W50 30:36

Pennington 12k
28. Bob Harlow M55 53:16
32. Roger Pilkington M45 54:27

Longstaff 8k
5. Annette Sugden W40 36:44
12. Caroline Campbell W60 44:23

10. Geoff Barker M60 41:22
11. Peter McDonald M50 42:11
12. Geoff Sims M55 42:16

Gold Coast Marathon
415. Roger Pilkington 3:26.39

Gold Coast Half Marathon
409 Bob Harlow 1:32.55
524 Jeni Greenland 1:35.14
693 Ron Vines 1:38.00
2041 The Barbara 1:54.55 W60 bronze
2298 Kiwi Barbara 1:57.57

Monday, 10 July 2006

My training progress

Posted by speedygeoff On Monday, July 10, 2006 | 7 comments
Here's the story

last week's target "jog as able" actual zero
this week’s target don't know
quote of the week “God put me on this earth to accomplish a certain number of things. Right now I am so far behind, I will live forever."
weight 64.5 kg and falling

That's blown the weekly average! I have been - in one word - sick. Eating has been singularly unattractive the last few days. Energy levels fluctuate. I will still try and get to the training sessions this week, if at all possible.

Sunday, 9 July 2006

Arrivals and Departures

Posted by speedygeoff On Sunday, July 09, 2006 | 4 comments
Arrival - Tessa Deanne Lowes, 4 July
While I was in Sydney, my wife's brother (at the age of 47) became a dad for the first time.

Congratulations to Bruce and Trina.

Departure - Allan Sherriff, 4 July
Also on the same day the ACTVAC's oldest member Allan Sheriff, aged 92, passed away with kidney failure.

Staying Put
I am not going anywhere! I will be continuing to improve and develop this blog for the primary purpose of inspiring, encouraging and informing my training group. Stay tuned, the best is still to come! This is something I never intend "finishing".

Saturday, 8 July 2006

4 Hours

Posted by speedygeoff On Saturday, July 08, 2006 | 1 comment
Confused Goose leading the pack

Causes of Death for Some of the Great Philosophers, by Stiv Fleishman
Thales: Drowning
Parmenides: It wasn't anything at all
Ockham: Cut while shaving
Russell: Cut while being shaved by one who did not shave himself
Descartes: Stopped thinking
Spinoza: Substance abuse
Leibniz: Monadnucleosis
Darwin: Natural causes
Hume: Unnatural causes
Kant: Transcendental causes (although it was his own idea)
Paley: By design
Heidegger: By Dasein
Meinong: Climbing accident
Neurath: Boating accident
G.E. Moore: By his own hand, obviously
Sheffer: Stroke
Sartre: Nausea
Pascal: Became despondent after losing a wager
Wittgenstein: Tried to see if death was an experience one lived through. (Alternate: fell off a ladder)
Hegel: Collision with owl at dusk

Thursday, 6 July 2006

Googong Dam Half Marathon

Posted by Aki On Thursday, July 06, 2006 | 2 comments
Geoff is away at the moment, which means that his poor blog is open for me, as a co-contributor, to destroy...

The first Googong Dam Half Marathon was held on the weekend by Ken and other ACTCCC members and was a fantastic opportunity for a run in the bush. The event was rather affordable, indeed for quite a few, free, and it proved to be a great work out for any other runners similar to me who are still developing their hill running muscles. In fact, I'm still walking a bit strangely, and I believe a few others are as well.

I do not have Geoff's extensive knowledge of Team-Moore-ese runners, so I may have missed a few of you out. If you wish to be included, e-mail me at akipk@yahoo.com and I'll get around to it, or better still, e-mail Geoff and annoy him. :)

Googong Dam 21.1k

37. Alan Duus 60 M60 1:58:44
40. John Alcock 60 M60 2:00:00
45. Geoff Barker 61 M60 2:04:58

5. Cathy Newman F 45 W45 1:53:33
15. Thea Zimpel F 23 2:11:48
16. Caroline Campbell F 63 W60 2:12:04
18. Carolyne Kramar F 42 W40 2:16:50
19. Pam Faulks F 46 W45 2:21:27

I also spoted Magaret and Ruth in a team, doing a challenging Saturday run, and Maria O'Reilly and Peter Hogan were a welcome sight at the half way mark with drinks. Thank you to both of you.

Sunday, 2 July 2006

Gold Coast

Posted by speedygeoff On Sunday, July 02, 2006 | 3 comments
Well I am off to Sydney for a week and may not post... there is an internet cafe at Acer stadium where I will be daytimes, but there will be a queue I expect.
Last week I only managed about 65k due to wet days, back problems, and being busy.
But I still managed a BBQ Stakes pb of 25.40 and a 20.10 5k at Customs which is clear third best time for that course and included a "dance with a dog" for more than a few seconds.
My weight is 65 kilos and falling. Good.
And while in Sydney I plan only to jog most days.

Gold Coast results
I will update this part of the post if and when more information comes through. All I know so far - unreliable -
Lee Troop won the marathon in 2hr 14min ish, 2nd Gemechu Woyecha (ACT) in 2hr 17.

In the Half the first four Australians were all from the ACT.
1 Marty Dent 62m 57 (1min pb and world 20k road champ qualifier)
2 Japanese runner second
3 Anthony Haber (64m 20 massive pb also with a 20k road qualifier)
4 Japanese fourth
5 Scott McTaggart 64m 50 ish
6 Phillo Saunders 66m 5 seconds

Saturday, 1 July 2006

Bush Marathon News

Posted by speedygeoff On Saturday, July 01, 2006 | No comments

Bush Capital
Bush Marathon Festival
5km, 16km, 25km, 42km marathon & 60km ultra runs;
16km & 25km bush walks
Campbell High School, Canberra
SATURDAY 29 July 2006

7.30am Early bird start for slow runners in 60km ultra and 42km marathon
8.30am Bush marathon; marathon relay; 60km ultra; 25km bush walk
9.00am 16km and 25km bush runs and 16km bush walk
9.15am 5km run


The Jaggad Bush Capital Bush Marathon and Ultra is an exciting off road running and bush walking event from the centre of Canberra through Mt Ainslie, Mt Majura, Goorooyarroo and Mulligans Flat nature reserves. Apart from a short stretch of bitumen in the area connecting Mt Majura and Goorooyarroo Nature Reserves, the events are fully off road, nearly all on well-maintained management trails in the nature reserves.

Although organised by the Australian Mountain Running Association, the courses do not take in the peaks, instead sticking to the undulating trails on the lower slopes. Various sections of the courses offer spectacular scenery, both from the higher points and in the valleys as the trails wind between imposing hills.

The major goal is to offer a very enjoyable running or walking experience for all participants. The secondary, but nevertheless very important, goal is to raise funds to assist the Australian Mountain Running Team. Each year members of the team have to self finance up to $4,000 each to represent Australia at world mountain running championships. Hopefully funds raised from the voluntary organisation of the Bush Capital Marathon and Ultra will enable significant subsidies to be provided to our Australian mountain running representatives.

The support of Canberra Nature Park and the ACT Parks and Conservation Service is greatly appreciated in providing access to some of the most beautiful areas of Canberra’s nature reserves and other support assistance.

Information on Canberra Nature Park is found at
http://www.environment.act.gov.au/bushparksandreserves/parksandreserves/canbnaturepk
Maps of Mt Ainslie, Mt Majura, Goorooyarroo and Mulligans Flat nature reserves can be downloaded from this site.


Race information
Start/finish
Campbell High School, Treloar Crescent, Campbell ACT. This is adjacent to the Australian War Memorial and the headquarters of the CSIRO and less than one kilometre from the city centre.

Maps
See www.mountainrunning.coolrunning.com.au

Facilities
Change rooms, toilets, showers, gymnasium hall for race administration.

Weather conditions: excellent for long distance running
Average temperature on 29 July at 9am: 5.1 degrees
Average maximum temperature: 12.5 degrees
Average daily sunshine: 6.5 hours
Sunrise: 7.00am Sunset: 5.20pm


Events
60km ultra run (time limit 9hrs; finish cut off 4.30pm)
42.2km marathon run (time limit 7 hrs 30mins; finish cut off 4pm)
25km run (time limit 5 hrs; finish cut off 2pm)
25km bush walk (time limit 7 hrs 30mins; finish cut off 4pm)
16km run (time limit 3hrs; finish cut off 12 noon)
16km bush walk (time limit 5 hrs; finish cut off 2pm)
5km run (time limit 75 mins; finish cut off 11am)

Age limits
Minimum age of 18 years for the marathon and ultra, and of 16 years for the 25km events.

Entry fees
By 11 July
Ultra $60; Marathon $50
Marathon relay runners, minimum team 4 runners, $15 per person
25km run and 25km bush walk $40
16km run and 16km bush walk $20 adults; $10 juniors (under 20 years of age)
5kms $12 adults; $5 juniors
Late: From 12 July to 26 July
Ultra $80; Marathon $70
Marathon relay runners, minimum team 4 runners, $25 per person
25km run and 25km bush walk $50
16km run and 16km bush walk $25 adults; $10 juniors
5kms $15 adults; $5 juniors
Very late: 27, 28, 29 July
Ultra $99; Marathon $99
Marathon relay runners, minimum team 4 runners, $30 per person
25km run and 25km bush walk $60
16km run and 16km bush walk $30 adults; $15 juniors
5kms $20 adults; $10 juniors

Note: Late entry penalties reflect the considerable organisational difficulties of catering for late entries for refreshment stations, awards and transport. Late entrants cannot be guaranteed awards.

Marathon relay
Legs: 11.2kms, 5.8kms, 15.0kms, 10.2kms. The 1st leg change over is at the drink station at Mackenzie Street, Hackett. The 2nd leg change-over is just after runners cross Horse Park Drive, at the entrance gate to Goorooyarroo Nature reserve. This is also the 3rd leg change-over, as 3rd leg runners will run out and back from this point to the marathon turn-around point. The 4th leg finishes back at Campbell High School, following the marathon course.

Race registration
12.30pm Tues 18 July at Black Mountain Run Up, Clunies Ross St, Acton (100m from Botannic Gardens entrance)
12noon to 2.30pm Sat 22 July at the ACT Cross Country Championships at Weston Park
10am to 11am Sun 23 July ACT orienteering event at The Sandhills west of Bungendore
4pm to 7pm Fri 28 July: The Runners Shop, 76 Dundas Court, Phillip ACT ph 6285 3508
7am-9am Saturday 29 July: Campbell High School gymnasium, Treloar Cres, Campbell.

Accommodation and information on Canberra
See http://www.visitcanberra.com.au/

Course information
5km course: out and back from Campbell High School.
16km course: a circuit around Mt Ainslie, along the eastern slopes on the way out, returning along the western slopes.
25km course: this follows the 16km course until the 11.2km drink station at Mackenzie Street, Hackett. It then goes out and back to the drink station at the Federal Highway underpass at the north-western end of Mt Majura reserve. On returning to the Mackenzie Street drink station, the 25km course follows the 16km course back along the western side of Mt Ainslie to the finish at Campbell High school.
42.2km marathon course: This is the same as the 25km course, with the addition of an out and back section across Horse Park Drive and through Mulligans Flat and Goorooyarroo nature reserves to the 24.5km point. Runners should take care crossing Horse Park Drive both ways as this is an 80 km per hour major road.
60km ultra course: Same as the marathon with the addition of an out and back circuit through Mulligans Flat nature reserve to the 33.4km point.

Awards information

All events
Souvenir Jaggad Bush Capital Bush Marathon coffee mugs for all finishers who have entered by 11 July; late entrants cannot be guaranteed a mug — those who miss out will receive a certificate. .

5km, 16km, 25km, 42km and 60km runs
• Jaggad zone top for the male and female winners of each race. These are comfortable and breathable and perfect for runners.
• Trophies for first three male and female finishers.


16km and 25km bush walks
Miscellaneous random draw prizes. No awards for fastest finishers as there is no policing of walking action.

2006 JAGGAD Bush Capital Bush Marathon entry form
Enter online at www.mountainrunning.coolrunning.com.au

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