Monday, 30 November 2009

drawing on every resource

Posted by speedygeoff On Monday, November 30, 2009 | 5 comments
"The best laid schemes o' geese an' men
Gang aft agley"
(whatever “Gang aft agley” means!)


Taken before the presentations. Carol won the short course age standard competition, she was well ahead and couldn't be beaten. Merv and I tied for second after an exciting see-sawing battle all year. I drew on every resource and clawed back enough points just to tie. Good result - I wanted to win but I didn't really want 80 year old Merv to lose! We couldn't have planned it better. We couldn't have planned it full stop.

29/11/09 - Weston Park 3.5k Vets handicap
5 Gary Bowen M50 15:00 75.0% bronze
7 Graeme Patrick M55 16:28 70.9
8 Noeline Burden W55 18:40 72.9
9 Geoff Moore M60 14:34 83.2
14 Rod Lynch M45 13:26 82.1
21 Ken White M55 14:23 80.5
23 Katie Forestier W40 14:29 80.4
24 Cathy Montalto W55 18:01 76.8
35 Neil Boden M55 18:00 66.2
49 Garry Maher M60 19:44 62.1
63 finishers

29/11/09 - Weston Park 7.0k Vets handicap
7 Ruth Baussmann W55 39:16 72.8% bronze
8 Charlie McCormack W40 32:53 72.4
15 Craig Davis M40 35:20 59.7
21 Margaret McSpadden W60 44:05 67.3
27 Rachelle Ellis-Brownlee W35 33:01 69.1
28 Heidi Johnston W35 32:23 71.6
30 Maria O'Reilly W50 34:20 78.6
32 Bronwyn Calver W40 33:08 70.6
37 Alan Duus M60 36:31 68.9
39 Yili Zhu M45 33:24 66.1
40 Helen Larmour W50 32:51 79.4
47 Mick Horan M50 31:25 72.0
48 Miranda Rawlinson W55 39:07 70.5
49 Jodie Davis W40 44:22 53.2
56 Janene Kingston W45 35:18 67.7
70 Roger Pilkington M50 33:16 68.0
73 Troy Steinman M35 28:26 71.4
84 Ewen Thompson M50 42:08 54.8
93 Andrew Matthews M50 50:58 44.4
94 finishers

Vets annual awards:
Long course point scoreTroy Steinman bronze
Short course point score - Ken White silver
Short course age standardGeoff Moore silver
Short Course Mullins trophyGeoff Moore winner! This is awarded to “runners finishing closest to the 50th percentile, as a fitting way to remember Reg Mullins, for although he was a talented long distance runner he rarely finished better than mid-field in most of his seventy-five handicap runs.” – quoted from the November Vetrunner. This supplements me being “officially statistically average” at BBQ Stakes. It’s a wonder I don’t have 2.3 children to round it out!

Just as it would have been impossible to contrive an age standard tie, there is no way a "Mullins" win could be contrived. It's a very random award! You'd have to know how many eligible runners there were in the final race, who of them were still in front of you, and then work out what place you needed to finish, and somehow factor out whoever were ineligible. Not possible. Even allrounder would have trouble figuring out this one!

This week
Monday 30/11 4:30pm Parliament house 8k jog; 5:30pm interval training
Tuesday 1/12 6:15pm Spring Series #5, Weston Park (again!)
Wednesday 2/12 12:15pm BBQ Stakes
Thursday 3/12 6:00pm vets Track
6:00pm 3000m
6:20pm 200m
7:00pm 60m
7:15pm 800m handicap
8:00pm Parlauf Relay
Saturday 5/12 8:00am Pialligo intervals

Note the changes to this Thursday night's program - there was a second 3000m scheduled but it has been cancelled. The Parlauf relay is teams of five totalling 5k altogether, probably with each runner covering 400, then 300, then 200, then 100. It will be a fun way to finish off the night.

Sunday, 29 November 2009

had we but world enough, and time

Posted by speedygeoff On Sunday, November 29, 2009 | 3 comments
Fly


Sit, Stand, Walk, Run
Had we but world enough, and time,
This coyness, lady, were no crime.
We would sit down and think which way
To walk, and pass our long love's day;
Thou by the Indian Ganges' side
Shouldst rubies find; I by the tide
Of Humber would complain. I would
Love you ten years before the Flood;
And you should, if you please, refuse
Till the conversion of the Jews.
My vegetable love should grow
Vaster than empires, and more slow.
An hundred years should go to praise
Thine eyes, and on thy forehead gaze;
Two hundred to adore each breast,
But thirty thousand to the rest;
An age at least to every part,
And the last age should show your heart.
For, lady, you deserve this state,
Nor would I love at lower rate.

But at my back I always hear
Time's winged chariot hurrying near;
And yonder all before us lie
Deserts of vast eternity.
Thy beauty shall no more be found,
Nor, in thy marble vault, shall sound
My echoing song; then worms shall try
That long preserv'd virginity,
And your quaint honour turn to dust,
And into ashes all my lust.
The grave's a fine and private place,
But none I think do there embrace.

Now therefore, while the youthful hue
Sits on thy skin like morning dew,
And while thy willing soul transpires
At every pore with instant fires,
Now let us sport us while we may;
And now, like am'rous birds of prey,
Rather at once our time devour,
Than languish in his slow-chapp'd power.
Let us roll all our strength, and all
Our sweetness, up into one ball;
And tear our pleasures with rough strife
Thorough the iron gates of life.
Thus, though we cannot make our sun
Stand still, yet we will make him run.


- Andrew Marvell, To his Coy Mistress

Saturday, 28 November 2009

legendary running

Posted by speedygeoff On Saturday, November 28, 2009 | 5 comments
Out galloped they all from Brattingsborg,
As fast as they could speed ;
But Vitting bold came running behind,
Because he had no steed.
It was hardy Angel fyr,
To Grimselin he cried :
" O, he must on his bare legs run
Who has no horse to ride ! "
And still ran Vitting, and still ran he,
Till with wrath he nigh was wode ;
Then he struck a warrior from his horse
And sat himself on, and rode.


Vets speedygeese track results Thursday 26/11
4x400m Relay
M50 Gary Bowen, W50 Vicki Matthews, M45 Angel Marina, M45 Bruce Graham 4:27.23
M60 Greg Stretton, M60 Geoff Sims, M60 Garry Maher, M60 Jim White 4:45.15
W35 Rachelle Ellis-Brownlee, M70 Tony Booth, W30 Vanessa Haverd, W30 Jodie Sims 4:49.33
[W60 Jill Brown. W60 Carol Baird, W60 Susan Archer, W60 Margaret Taylor 5:56.94]

2000m Steeple
M50 Gary Bowen 8:35.15

3000m
M35 Troy Steinman 10:40.58 71.1% PB by 8 seconds
W40 Katie Forestier 11:46.71 76.4
M55 Ken White 12:05.47 72.9
W40 Amanda Walker 12:13.51 72.2 PB by 4 seconds
W50 Helen Larmour 12:40.71 77.3
W40 Bronwyn Calver 13:01.89 67.1
W55 Kathy Sims 13:22.32 81.6
W35 Rachelle Ellis-Brownlee 13:28.57 63.5
W30 Jodie Sims 13:42.17 61.2 PB by 16 seconds
M55 Richard Frost 17:03.01 51.7 established PB

5000m
M50 Roger Pilkington 21:45.56 66.3%  20:44.27
M50 Ewen Thompson 22:44.74 64.5  21:59.36
M40 Craig Davis 22:45.47 59.1  22:44.27 established PB
M50 Andrew Matthews 23:22.60 61.7  22:45.47 established PB

A cool, humid night brought some excellent PBs, with Amanda continuing her purple patch, and Troy hanging in longer with faster runners. And it was good to see the newer speedygeese having their first runs on the track: Richard, Andrew. There are still more who could come along and give it a try!

Ode to Gary

Friday, 27 November 2009

starting again

Posted by speedygeoff On Friday, November 27, 2009 | 2 comments

Margaret at the start of the O'Connor Ridge monthly handicap

The final handicap for the year is this Sunday, 8:30am (note the earlier start...), Weston Park (...and note the change of venue). Looks like I will end up a close second in the short course age percentage point score (see yesterday's post for what I think of close seconds). I haven't had a single good run in the handicaps all year, and my training during the last month has fallen right away. Still, I can but try.



I resumed training at the gym this morning, feeling about 60% well, and will resume at Pialligo tomorrow to run out the cobwebs for Sunday. Pialligo is an 8am start, and we meet initially at the old Pialligo school (see Wednesday's post). Then next week, I hope I can start building up distance again.

Yesterday instead of training or going to track I watched my grand-daughter Kayleigh compete in Gymnastics. She had been selected to participate in the National Clubs IDP (International Development Program) Championships for levels 5 and 6. The event was at the AIS here in Canberra this week. It was a great experience for a ten year old to meet up with and compete with the best in Australia at her level, and a great privilege for her to be chosen to take part in the first place. She was all smiles as she had "stuck" her beam routine for the first time, on both days too.

Thursday, 26 November 2009

go for the bronze

Posted by speedygeoff On Thursday, November 26, 2009 | 5 comments
It should come as no surprise that Olympic bronze medallists are generally happier than Olympic silver medallists, according to a study a few years ago. Even though the silver medallists beat the bronze medallists, which means silver medallists ought to be happier, they tended to focus on the fact that they could have won a gold medal, while the bronze medallists tended to focus on the fact they almost didn't win any medal. Silver = frustration, bronze = gratitude.

Your focus determines your reality.

After your next "disappointing" performance, before you tell the world how bad you are feeling, stop and examine your focus. Is there a point of view from which you can be thankful and grateful?

Here are some good efforts from Tuesday
ACTCCC Spring Series #4: Boathouse East 5k
38. Heidi Johnston W35 21:31
50. Craig Davis M40 22:25
51. Thea Zimpel 22:30
64. Graeme Patrick M55 24:03
71. Caroline Campbell W65 24:59
74. Cathy Montalto W55 25:06
79. Ruth Baussmann W55 26:36
91. Margaret McSpadden W60 29:33
102 finishers

Well done everyone! A couple of excellent pbs in there.

Happy with my time?
To continue the theme, in recent years I have run 10ks in (a) 40:08, and (b) 40.59. Guess which one I was happier with at the time? You are right, the 40.59. Crazy, isn't it?

We should be happy that we are just out there doing it, I think.

Last Saturday training: At Pialligo were Heidi, Tony & I. We did 5 x ~650 with ~350m jog recovery and a bit of sitting in the shade. Then at Monday training, Parliament House, were Andrew, Bronwyn, Craig, Emily, Ewen, Garry, Gary, me, Helen, Jodie, Kathy, Neil, Rachelle, Richard, Ruth, Tony & Warwick, who ran 3 x 950 with a 950m jog.

Caroline at O'Connor Ridge

Caroline would be happy with her "sub 5 minute k" 24.59 at Boathouse East!

Wednesday, 25 November 2009

Pialligo training on Saturdays

Posted by speedygeoff On Wednesday, November 25, 2009 | 2 comments
Tony Booth has kindly offered to host our Saturday training, given that Stromlo is unavailable.

We park at the old Pialligo school (directions below) for our warm-up run, then we drive over to Tony & Chris's place for the interval training.

Warm-up: Park where indicated on the map. Unfortunately all the beautiful big trees visible on the google earth map have been inexplicably chopped down, so drive past where there used to be trees.

But first, to get there, come into Fairbairn Avenue from Pialligo Avenue, throw a left at the Richmond Fellowship sign, and another left.

In particular, if you are coming South down Fairbairn Avenue, which some of you will be, you cannot get in , because there's a no right turn off Fairbairn where you want it. So if you are coming South, you do a little circle: you throw a right off Fairbairn Avenue into Morshead drive, then left into Pialligo Avenue and left again back into Fairbairn Avenue.

It's all clear if you follow it on the map:


We meet here at 8:00am on Saturdays. You're welcome to join us.

Training. After the warm-up we drive across to Tony's place at 14 Beltana Rd, entering where you see the sign "The Pialligo Apple Yurt." It's pleasant and quite shady.

Thursday Track and Field
A reminder for Thursday track that everyone should bring a small plate of food for supper.

Stromlo Running Festival
Early-bird entries close 30 November. The link is on the side-bar.

Tuesday, 24 November 2009

handling the heat

Posted by speedygeoff On Tuesday, November 24, 2009 | 5 comments
It looks as if we are in for a long hot summer. There have been record high temperatures for November in many parts of the country, we are in the grip of a continuing drought, more hot days are forecast, it has been uncomfortably warm by 9am most days, 9am being my usual time of emerging from the house in the mornings. Not quite what I wanted for resuming serious marathon training. How can I complete effective distance training runs when the weather does not co-operate? I have a training plan, all well and good, but how to manage it when heat has not been factored in?

Here I am running in the heat. Why? The main reasons are, I am back in marathon training so need to keep the mileage up, I am not an early riser, I don’t have to rush off to work, and I have developed a set routine I don’t like to break. But also, I am running in the heat because it is possible to train in the heat and benefit from it.

I would do well to think about what I am are doing, and be prepared to make some adjustments to my approach to racing and training.

Rise at 5:00 in the morning you say? Not on, I need my sleep!

What do I need to counteract the heat? Shade. And being well hydrated. And a shady spot to cool off afterwards. And a cool shower after the sweating has stopped. And shade. A breeze to carry away the sweat and cool me down. Moisture wicking fabric, which best facilitates evaporation. Being prepared to change the plan and shorten the run on the hotter days. Shade. And thinking before running about where you I will run, and how fast.

Dry and dusty and hard surfaces are a pain in hot weather – some nice pine needles or tan bark are much more pleasant. And if I run in the coolest time of day – the dark – I will have to be careful about the possibility of missing my step and falling.

Summer also means long grass, and snakes. That possibility, and the chance of heat related fatigue, means that running in company, always recommended, is essential. Although the only signs of snakes I have seen so far are just that, signs. Saying “snakes live here”. I have seen the signs but I have not yet seen the snakes.

Who knows, I might even start carrying water if this heat keeps up. But I usually don’t, so planning ahead, sensible thinking ahead, involves running where there is water available, or if not available, planting water bottles in advance where I will need them. I have done that more than a few times for longer runs in the past.

Checklist: sunscreen; hat; big drink before I start out; drink(s) on the run; and a training pace which isn’t going to set any records. And shade.

What are the benefits of hot weather running? For a start, development of heat tolerance is very important for the marathon, whether race day is hot or cold. And it works both ways; a marathon-trained athlete tends to handle hot conditions, in shorter racing and training, better than does someone who runs short distances in training.

However I will still be seeking out shade.

Enjoy your running, and take care.

This article was prepared for the December "Vetrunner" but was not included owing to lack of space.

Monday, 23 November 2009

statistics prove that wearing a Kenyan vest makes you faster.

Posted by speedygeoff On Monday, November 23, 2009 | 1 comment
Catherine & Graeme at O'Connor Ridge



My plans this week
Monday 23/11
Parliament House: 4:30pm 8k jog, 5:30pm interval training.

Tuesday & Wednesday I will be away, but
Tuesday 24/11 Spring Series race #4 Boathouse West 2/5km Menindee Drive Parkes
Wednesday 25/11 12:15pm BBQ Stakes 6k handicap

Thursday 26/11 Vets Track
6:00pm 2k/3k steeplechase
7:00pm long hurdles
7:15pm 100m
7:40pm 4x400
8:00pm 3000/5000
I guess I will arrive by 8:00pm particularly if it is hot.

Saturday 28/11 8:00am interval training at Pialligo **new**
**note earlier start time and new venue. I will post more details this week**

Sunday 29/11 8:30am Vets handicap Weston Park 7k/3.5k**
**note earlier start time**

We will continue to run longish intervals tonight. Given that it's cooler today, does anyone have a preference for which Parliament House venue/session/format we use tonight?

Sunday, 22 November 2009

does it snow in deep space?

Posted by speedygeoff On Sunday, November 22, 2009 | 5 comments
Some years, but not this year. The deep space marathon held this morning would have been rather warm and muggy I imagine despite the 5:45am start.

Rain has started falling here this afternoon. Light rain, not yet the 53mm Melbourne received last night. We can only hope.

The games we play
I came across a fun little series of games. Have a go at
Haluz1 http://www.haluz.eu/
Haluz2 http://www.haluz2.net/
Alchemia http://www.alchemiagame.com/
These are not too hard. And if you have little patience you can always cheat by clicking on "walkthrough"!

Time for a photo

Katie, Ken, Amanda at the 30th anniversary dinner. Before they "glittered" each other.

Saturday, 21 November 2009

grov'ling blog of dogg'rel

Posted by speedygeoff On Saturday, November 21, 2009 | 2 comments
"What if the author is no bard,
But writes a dogg'rel song;
What if the muse her aid refuse,
While he doth creep along?
The squalling winds may clear the air,
And drive the fog away ;
My grov'ling rhymes may hit the times,
And truth and light convey.
A cobbler works, a quack would ride,
And noddies often dream ;
A clown will walk, a babbler talk,
And I pursue my theme.”

-John Peck

morning runs might be the way to go.”
–allrounder

"You should have been here at 5:30am".
-Tony

I ran this morning at 9:00am at Tony's with Heidi. Killed me more than it was killing Heidi. Looks like my arm is being twist'd to start at 8:00am not 9:00am.

Thursday night official speedygeese results
Spiral 5 - 2,076k
2 Geoff Barker M65 13:50 (walking)
4 Kathy Sims W55 9:26
8 Roger Pilkington M50 8:16
9 Graeme Patrick M55 9:27
16 Katie Forestier W40 8:05
18 Amanda Walker W40 8:39
19 Helen Larmour W50 8:41
20 Ewen Thompson M50 12:23 (walking)
22 Gary Bowen M50 7:55
24 Bronwyn Calver W40 9:04
26 Ruth Baussmann W55 10:45
29 Cathy Montalto W55 10:11
33 Ken White M55 9:56
34 finishers

100m
M60 Garry Maher 14.34 83.1%
W55 Noeline Burden 16.13 80.8

300m Hurdles
M60 Garry Maher 55.61 77.7%

400m
M50 Gary Bowen 63.56 79.0%
M60 Garry Maher 65.37 82.4
M70 Tony Booth 74.61 80.6
M55 Graeme Patrick 76.82 67.5
W55 Noeline Burden 81.02 75.9

1500m
M55 Ken White 5:12.77 81.2%
W40 Katie Forestier 5:20.97 79.1
M50 Roger Pilkington 5:31.30 72.7
W40 Amanda Walker 5:44.33 72.1
W55 Kathy Sims 5:58.40 85.9
M50 Ewen Thompson 6:01.36 67.9
W50 Helen Larmour 6:02.64 76.3
W40 Bronwyn Calver 6:06.34 67.1
M55 Graeme Patrick 6:32.62 65.2
W55 Ruth Baussmann 7:26.36 70.0

3000m
W40 Bronwyn Calver 13:11.65 66.3%
W30 Jodie Sims 14:27.86 58.0
W55 Cathy Montalto 15:01.89 71.6
W65 Caroline Campbell 15:17.42 81.8
W55 Ruth Baussmann 15:34.62 71.1
W40 Jodie Davis 16:44.66 53.2

4x200m Relay
M60 Lawrie Kupkee, Geoff Sims, Jim White, Garry Maher 1:56.32
W55 Noeline Burden, Margaret Taylor, Maureen Rossiter, Kathy Sims 2:20.49

Twins

Friday, 20 November 2009

what the dog saw

Posted by speedygeoff On Friday, November 20, 2009 | 1 comment
"Our instinct as humans is to assume that most things are not interesting. But if you want to be a writer, you have to fight that instinct every day." – Malcolm Gladwell, author of “What The Dog Saw”.

I'll remember that if I ever run out of ideas. But for now, everything I write interests me immensely. Because it's all about people who matter to me.

On Track
Last night in the 400m Gary ran 63.56, a PB.

1500m times and very rough splits (at 400, 800, 1200, 1500):
5:12.77 Ken White 83 86 84 59
5:20.97 Katie Forestier 83 86 88 63 PB
5:31.30 Roger Pilkington 90 90 88 63
5:44.33 Amanda Walker 88 93 95 68
5:58.40 Kathy Sims 89 97 99 73
6:01.36 Ewen Thompson 94 98 99 70
6:02.64 Helen Larmour 93 100 100 69
6:06.34 Bronwyn Calver 94 102 100 70
6:32.52 Graeme Patrick 101 109 107 75 PB
7:26.36 Ruth Baussmann 116 121 121 88

In the 3000m Jodie Davis ran a PB by 17 seconds.

I'll publish all the speedygeese official times tomorrow or the next day...

The rivalry continues...
Last week I said Katie's 800m time of 2:38.38 was her Canberra best time. Actually, it's her new all-time PB. Last April in Adelaide in the AMA W40s Amanda and Katie ran 4th and 5th in times of 2:38.38 and 2:39.47 respectively, both PBs by 2 seconds, both the first time under 2:40. So now after last week, Amanda and Katie's PBs are dead level!

Maybe why I had a headache yesterday and didn't run...


No not really. A slight cold plus the high atmospheric pressure playing havoc with my sinuses was probably the reason. Although this jigsaw could be described as a "headache". It certainly took me long enough to complete.

More results:
AACT track 13 November
12:51.05 Thea 3000m
15:05.18 Yelena 3000m
56.27 Joel 400m

The BBQ Stakes Christmas Relays and BBQ are on Wednesday 9 December at 5:30pm. Cost $4.00. There won't be a lunch time BBQ Stakes run that day.

How Perth sees us

LOL

Thursday, 19 November 2009

i count carbs

Posted by speedygeoff On Thursday, November 19, 2009 | 1 comment
BBQ Stakes results (yesterday)...in a word HOT. Again.
me 26:53
Roger 27:21
Helen 29.58
Gary 29:58.4
It will be interesting to see how Gary backs up for the 400m today at 7pm - he's targetting a pb. He should be fine, he allegedly took it easy at the Stakes, and the forecast extreme heat (again!) shouldn't worry the 400m runners. It's only we poor old distance runners who will get clobbered by the heat.
My records tell me that Gary's 400m pb until now is 66.83.


(actually i don't).

Craig in blue

Wednesday, 18 November 2009

charity run: doing it tough for those doing it tough

Posted by speedygeoff On Wednesday, November 18, 2009 | 4 comments
Janene is fundraising this weekend for the Endeavour Foundation. She says: “Thanks so much to the people that have already made a donation, you all rock! The 500 K relay starts this Friday, November 20th and we will be running our hearts out in temperatures predicted to be in the low 30's. In SEQ, add in the humidity and those will be tough conditions. We are doing this for the Endeavour Foundation and would love to see a few more donations for this outstanding cause. Please go to the website below and make a donation. You won't regret it and the Intraining team will put in an extra hard effort to show our gratitude to all our donors :-)”
http://www.everydayhero.com.au/intraining

ACTCCC Spring Series #3 Weston Park 5k
35. Mick Horan M50 21:20
51. Janene Kingston W45 22:36
54. Craig Davis M40 23:13
62. Graeme Patrick M55 23:34
68. Ewen Thompson M50 24:20
82. Neil Boden M55 25:31
93. Ruth Baussmann W55 26:42
109. Margaret McSpadden W60 29:42
110. Mick Charlton M55 31:03
113 finishers


FOOTNOTES
1. Please let me know whether not not you are attending the 15/12 speedygeese dinner. Nine people so far, more to come.
2. Saturday morning training is at the Apple Yurt, Pialligo
3. Do donate to Janene's charity run, on this coming weekend.


Tuesday, 17 November 2009

shade

Posted by speedygeoff On Tuesday, November 17, 2009 | No comments
Is it time to get into more training?



What I am reading: The Graveyard Book, by Neil Gaiman. Quality adolescent literature. Jenny denies I am in my second childhood; more likely, I haven't stopped being a teenager yet. But I will never grow up if it involves sitting around getting fat.

My report on Monday's training session: The early runners did 7.5k in the heat with several water stops - Ewen, Craig, Jennifer (aka Jen), Ruth & me. Then joining us for a repeat of last week's 5 x ~690m on 5 with 5 PUSH-ups each lap were Andrew (aka Andy), Bronwyn, Caroline (fresh from the triple tri), Christopher (aka Chris), Emily (aka Em), Garry (happy birthday 63 today), Gary, Helen, Jodie, Joel, Kat, Kathy (also fresh from the triple tri), Matthew (aka Matt, Kat's other half), Neil, Richard (new), Tony, Warrick & Yelena. The highlight was Christopher putting on shirt & tie & long trousers straight afterwards; I am told this is his normal behaviour however hot the day. I am glad I never grew up and had to wear ties. Except at weddings and 30th anniversary dinners, of course,

In search of shade: Another change of plan: Pialligo instead of Stromlo
Tony has kindly offered to host Saturday morning's training this week, with a view to inviting us to continue there each week if we decide we like it.
Date: Saturday 21 November
Time: 9:00am
Training session: still 3 x 1k with warm-up and cool-down.
Address: 14 Beltana Rd Pialligo. Drive up the driveway signed "The Pialligo Apple Yurt".

Tony @ O'Connor Ridge


71 years young

Monday, 16 November 2009

commonest use for a treadmill

Posted by speedygeoff On Monday, November 16, 2009 | 5 comments
The 2009 Speedygeese Christmas Function is to be held at
Ellacure Restaurant, Battye St Bruce, http://www.ellacure.com.au/
Banquet menu $35 per head + corkage $3.50
Tuesday 15 December, 7:30pm
Names to me please!




My plans this week
Monday 16/11 4:30pm Parliament House 8k in the shade, 5:30pm interval training
Tuesday 17/11 6:15pm ACTCCC Spring Series #3, Weston Park 5k
Wednesday 18/11 12:15pm BBQ Stakes
Thursday 19/11 Vets track:
6:00pm 3000m
6:20pm long hurdles
7:00pm 400m
7:15pm 1500m
7:40pm 100m
8:00pm 4x200m relay
8:15pm spiral 5
Saturday 21/11 9:00am interval training Pialligo. See Tuesday's post for details.

On Sunday 22/11 the Deep Space Mountain Marathon is on: with an 8.4k, a 19k, and a 25k option. See the AMRA website for details - http://www.mountainrunning.coolrunning.com.au

Stromlo training last Saturday: rather warm; we met at Deeks Forest Park and ran 3 x 1km. Troy averaged about 3:10-3:15, Heidi, Amanda, Janene & I all averaged around 3:40 or so, and Tony averaged under 4 minutes for the first time.

Australian Idol: Stan is still the man, it's down to the last two, and there's one week to go.

Jennifer @ O'Connor

Sunday, 15 November 2009

social whirl

Posted by speedygeoff On Sunday, November 15, 2009 | 7 comments
Today: Jenny and I celebrate the 40th anniversary of our engagement. We plan to celebrate by going to see "The Boys Are Back", should be good. The official engagement day was 15 November 1969. I don't know if I have photographic evidence of the event itself, but here's a picture from that era.


That's Jenny on my right and Jenny's sister Sue on my left. And that's me in between them. Just in case you find it hard to decide who's who. Jenny appears to be wearing an engagement ring. Picture taken in Adelaide. This and the one below were slides that we later converted to jpegs.

Last night we attended Janet Perfrement's 60th birthday party. Janet and I were at Flinders University together in 1967 and 1968. The photo below of Janet and I was taken later, sometime after Jenny and I had our first two children. Because as you can see, the two children are in the photo.


I am holding Nathan. Janet is holding Loani. The same Loani who has just had her fifth baby, Will. It seems the photo was taken a while ago.

Saturday, 14 November 2009

brett & nadine morrison 13/11/09

Posted by speedygeoff On Saturday, November 14, 2009 | 6 comments














photos by me

will patrick falconer 13/11/09

Posted by speedygeoff On Saturday, November 14, 2009 | 1 comment









photos by Wes


Friday, 13 November 2009

still in one piece

Posted by speedygeoff On Friday, November 13, 2009 | 4 comments
Basketball Baby

Loani (my number two), still in one piece with her number five (unnamed), her number 2 (Jarod), and a basketball. Any day now.

[edit. 1:45pm today **Will Falconer** arrived into the world. This makes grandchild ~11. Seventh boy.]

Speedygeese track results 12th November 2009
100m
M60 Garry Maher 14.11 83.9%

200m
M60 Garry Maher 28.59 85.0%

800m
M50 Gary Bowen 2:25.86 81.1% pb by 6 seconds
W40 Katie Forestier 2:38.38 75.5 best time in Canberra
W40 Bronwyn Calver 2:57.30 65.7
M70 Tony Booth 3:04.93 76.0

3000m
M55 Ken White 11:50.47 74.4%
M60 Geoff Moore 12:08.88 75.7
W40 Nadine Thomlinson 12:29.67 70.0
M40 Brett Morrison 12:36.68 62.0 pb by 7 seconds
W45 Janene Kingston 12:51.40 71.7 pb / first ever track run
M50 Roger Pilkington 12:55.39 64.9
W40 Bronwyn Calver 13:10.26 66.4
M70 Tony Booth 14:30.58 69.9
W55 Ruth Baussmann 15:28.25 71.6
W60 Margaret McSpadden 16:30.62 70.1

10000m
M35 Troy Steinman 40:03.86 68.0% pb
M60 Geoff Moore 43:48.92 75.4
M50 Roger Pilkington 44:23.32 67.8
M50 Ewen Thompson 46:38.11 65.6
M40 Craig Davis 47:31.16 59.1 pb

Wedding of the Year

Brett & Nadine. Today is the happy day.

Thursday, 12 November 2009

winners grin at dinners

Posted by speedygeoff On Thursday, November 12, 2009 | 10 comments
Winner?

We'll know on the 22nd of November.

Thinner?


Dinner!

Alice & Mario

Reminder: New meeting place for Saturdays at 9:00am.
From this week on, please come to Deeks Forest Park, Uriarra road near the Cotter Road end.
We do interval training there, everyone welcome!

Reminder 2: For Vets track tonight please take along a small plate for supper to share at the end, or before you leave.

Wednesday, 11 November 2009

omen

Posted by speedygeoff On Wednesday, November 11, 2009 | 1 comment

Bernie holding off Nadine at O'Connor Ridge

BBQ Stakes today
me 27:45
Roger 28:11
Gary 28:21
Helen dnf
Victoria dnf
in a word - hot!

Bernie
I called in at the Runners Shop today after the Stakes, primarily to top up the speedygeese "business cards" there, but also to have a quick look and see what the newest ASICS DS Trainers were like, because Rod Gilchrist had advised me I should wear them in my next marathon, and I always take Rod's advice unless Ewen tells me otherwise. Anyway, having tried them on, who did I see walk into the Runners Shop but 68 year old Bernie Millet, the very man whose M60 record I would very much like to break in next year's Canberra Marathon, the reason I wanted the best shoes for the job. Taking that as an omen, I bought the shoes.

Thinking about it afterwards, I wonder if I should have taken that as an omen and NOT bought the shoes?!

3030303030303030

Kent and Lynn Williams at the 30th anniversary dinner. Kent has just turned 65, promoting me one place up the M60 seedings, while simultaneously demoting the afore-mentioned Bernie one place in the M65s.

ACTCCC Spring Series #2, Barrenjoey Drive 5k, yesterday
39. Geoff Moore M60 23:59 (still me!)
45. Mick Horan M50 24:29
49. Craig Davis M40 24:53
52. Janene Kingston W45 25:14
57. Graeme Patrick M55 25:49
71. Neil Boden M55 27:23
75. Mick Charlton M55 27:51
77. Cathy Montalto W55 28:20
82. Ruth Baussmann W55 28:55
95. Margaret McSpadden W60 32:24
101 finishers
In the same word - hot!

What I am viewing:

I love a good punchline... or a really bad one, like this.

Tuesday, 10 November 2009

amazing grace

Posted by speedygeoff On Tuesday, November 10, 2009 | 12 comments
Stan's my man
He's sung three brilliant versions of three brilliant songs.
First, Hallelujah
Then, The Climb
Now, this:


Parliament House Training: Twenty starters this week.
Yesterday at the 4:30pm run were, Ewen, Ruth, Craig & I, then we were joined at 5:30pm by Andrew, Bronwyn, Christopher, Emily, Garry, Gary, Jennifer, Jodie, Joel, Kat, Maria, Rachelle, Tony, Warrick, Yelena & Yili. After our usual warm-up we ran a familiarisation lap then five laps of ~690m each lap, on a figure 8 course which included two hills and a PUSH-up station. We all did five PUSH-ups as part of running each lap. The loop was mostly shaded which was good, and the training seemed easier than last week as it did not feel quite as hot. Although it was still around 29 degrees.



Today it's a Happy Birthday Rachelle, 37 years young today.


Photo by Janene

Monday, 9 November 2009

extreme heat

Posted by speedygeoff On Monday, November 09, 2009 | 4 comments
High temperatures are predicted for Canberra this week, but I think it is likely to be much hotter than forecast, with heat wave conditions moving across Australia from the west as we speak.
Do take care.
Symptoms of heat exhaustion included nausea, faintness and dizziness, loss of appetite, weakness, headaches, vomiting, and reduced sweating and urine output due to a lack of fluids in the body.
A fast 10k run in heat is just as good a training session as a 20k run in the cool.
Keep as cool as possible. Seek shade. Eat as well as drink. Make sure you are sweating. Run in company.
At Parliament House tonight we will probably train on the western side. At the little grassy oval, there is a toilet and shower block. I imagine I will be putting my head completely under the shower more than once. Forget dignity; health comes first.

Results Three Peaks 26 kms:
Men:
40 Mick Horan 2.41.36
69 male finishers
Women
8 Kelley Flood 2.34.24
12 Bronwyn Calver 2.53.59
18 female finishers

Two Peaks 20 kms:
Men :
20 Christopher Lang 2.11.32
25 male finishers
Women:
5 Helen Larmour 2.02.04
6 Maria O'Reilly 2.02.54
7 Charlie McCormack 2.05.20
10 Jeni Greenland 2.10.59
16 female finishers

Two Peaks walk:
1 Geoff Barker 2.54.17

One Peak 12 kms:
4 Troy Steinman 57.19
24 finishers

This week's plans:
Monday 9/11 Parliament House: 4:30pm run 8k; 5:30pm interval training
Tuesday 10/11 Spring Series 6:15pm Barrenjoey Drive 2/5km Off Lady Denman Drive Map 58 D7
Wednesday 11/11 BBQ Stakes 6k 12:15pm
Thursday 12/11 ACTVAC track
6:00pm 3000m
6:20pm 200m
7:00pm short hurdles
7:15pm 800m
7:40pm 10,000m
8:00pm 4 x 100m relay
Saturday 14/11 9:00am Stromlo intervals at Deeks Forest Park

Note that on Saturday we have changed the meeting place from Stromlo Forest Park - the cross country track is well and truly closed - to Deeks Forest Park - entrance off Uriarra Road near Cotter Road. That's where we will continue to meet until the cross country track is re-opened sometime in February.

Two years ago in this blog I said that I had been told the track would "never close". Then I posted this:


It was too easy to predict, really.

Happy Birthday Jackson, six today!


There will be balloons.

Sunday, 8 November 2009

frocks

Posted by speedygeoff On Sunday, November 08, 2009 | 7 comments
ACT Veterans had their anniversary dinner last night - a good time was had by all, the girls wore their nice new frocks, photos were taken.


Consie and Cory


Ruth, Janene and Heidi


David, Ruth taking a photo of Nadine (almost in picture) and Brett (not in picture)

Saturday's Stromlo 1k intervals
Approximate times only. My memory's not as sharp as it used to be.
Janene 3.39, 3.42, 3.46
me 3.38. 3.41, 3.52
Heidi 3.42, 3.45. 3.49
Tony 4.08, 4.00, 4.28
Victoria 4.10, 4.15, 4.20
+ Ken, Katie, Amanda ran 3 x 1k intervals there too.

Saturday, 7 November 2009

Wii Fit Fit

Posted by speedygeoff On Saturday, November 07, 2009 | 2 comments



Thursday 05/11/09 speedygeese track results
Spiral 6 (2.514k)
Gary Bowen M50 9:46
Katie Forestier W40 10:02
Geoff Moore M60 10:13
Roger Pilkington M50 10:34
Nadine Thomlinson W40 10:44
Amanda Walker W40 10:53
Bronwyn Calver W40 10:54
Brett Morrison M40 10:56
Rachelle Ellis-Brownlee W35 11:04
Maria O'Reilly W50 11:16
Tony Booth M70 11:39
Craig Davis M40 11:55
Kathy Sims W55 12:16
Ruth Baussmann W55 12:55
Geoff Barker M65 17:38

200m
W35 Rachelle Ellis-Brownlee 30.85 69.6%

300m
M60 Garry Maher 46.11 81.3%
W55 Noeline Burden 55.93 75.7

1500m
M50 Gary Bowen 5:18.77 76.9%
W40 Katie Forestier 5:30.16 76.9
W35 Rachelle Ellis-Brownlee 5:36.18 70.8 pb by 7 seconds
W40 Amanda Walker 5:42.82 72.4
M50 Roger Pilkington 5:44.56 70.0
W40 Nadine Thomlinson 5:49.71 70.3
M40 Brett Morrison 5:54.03 62.6
M40 Craig Davis 6:03.30 61.0 pb
W40 Bronwyn Calver 6:03.69 67.6
M70 Tony Booth 6:07.10 78.8
W50 Maria O'Reilly 6:09.51 78.9
W55 Kathy Sims 6:16.77 81.7
W55 Ruth Baussmann 7:16.42 71.6

3000m
M35 Troy Steinman 10:48.64 70.2% pb by12 seconds
W40 Nadine Thomlinson 12:12.79 71.6 pb by 1 second
M50 Roger Pilkington 12:28.45 67.2
M40 Brett Morrison 12:43.63 61.4 pb by 6 seconds
W50 Helen Larmour 12:45.63 76.8
W40 Bronwyn Calver 12:55.57 67.7
M40 Craig Davis 13:02.16 60.0 pb by 12 seconds
W30 Jodie Sims 14:01.84 59.8
M60 Geoff Moore 14:02.40 65.5
W55 Ruth Baussmann 15:33.82 71.1
M70 Tony Booth 15:36.01 65.0

Rachelle at track earlier this year

Rachelle had a great 1500m on Thursday, smashing her time of 5:43.45, which was set in the nationals last Easter, by over seven seconds. And this was running mostly solo at the head of the B division, not in the pack of the A division.

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