Saturday, 31 July 2010
Friday, 30 July 2010
Running shoes: http://therunninglaminator.blogspot.com/2010/07/ongoing-running-shoe-controversy-and.html. "It is always better to run in less shoe than more shoe".
Runners World Article: Move those hips! http://www.runnersworld.com/article/1,7124,s6-241-285--13543-0,00.html "Run healthier by building range of motion."
The Compulsive Runner: http://www.women-running-together.com/compulsive.html "Many women who run compulsively have inflexible eating patterns and obsess about their weight"
Freedom From and Freedom For: http://www.coolrunning.com.au/forums/blog/plu/index.php?showentry=7328. "It's about running and life"
Headlamps: http://www.runnersrambles.com/2010/02/friday-favorites-let-there-be-light.html. What headlamps do my readers recommend?
Drinking induces exercise: http://www.half-fast.org/2009/09/drinking-induces-exercise.html
Thursday, 29 July 2010
Recently I sent out an email asking the people who train with me what kind of training they would like for the rest of this year.
I sent the email to 72 people. I received replies from 33. One of these cannot rejoin us until next year. 32 indicated they either would like some particular focus, or would tag along.
Good. I now have just 32 people to consider.
Although it may seem disappointing that 39 did not bother to reply, it is OK, it means in turn I won’t have to bother about them. I now have 32 people to consider, cater for, think about how the training is affecting them. Many of the 39 have been peripheral at best, and I don’t mind them turning up if and when they please, but they must know they will experience “random” training sessions. There is an overall pattern in the training cycle, which is carefully thought out, whether that appears to be the case or not. It helps if you turn up regularly.
I can concentrate on just the 32. In future then there will be some specific 800m training for the few who indicated they would like that. At the same time, some 3k/5k training will be available too. The majority who replied see themselves as long distance runners. I will have to have a think about that; a slightly different focus for long distance specialists might be appropriate: long distance specialists probably don’t need as much speed work as we have been doing in our interval sessions.
I’m here for the 32.
Wednesday, 28 July 2010
Jennifer. Michelle, Heidi
Mick, Kelley, Helen. Photographer - me and my blackberry.
Dickson Oval Closures
This won't affect our training too much, but Territory Services plans to close all the Dickson playing fields in late September and re-open them in early January, after replacing the underground irrigation system and installing new storage tanks. We shall play it by ear and relocate our last one or two track training session before Vets track start in October, if we need to.
Tuesday, 27 July 2010
Training last night at Parliament House: Early runners (8k) were Miranda, Ewen, Craig & I; (4k) Ruth & Jennifer. Then we joined Brett, Bronwyn, Emma, Helen, Jodie, Joel, Leanne, Nadine, Neil & Yelena for our hill session; 15 x 100m up hill on a leisurely 2 minutes. I managed all but 2 or 3 of the hills at a jog but the hammy is not the best. It was relatively chilly but as usual we soon warmed up.
Here's something (allegedly) found on Google Earth: Google may have already demolished it by now though.
Happy Birthday Loani, 38 today
Imagine: Loani's T-shirt appears to say "I'm Aging". Must be true; this photo was taken Easter 2008.
Monday, 26 July 2010
What's on this week:
Monday 26 July: Parliament House 4:30pm 8k jog; 5:30pm speedygeese interval training
Wednesday 28 July: 12:15pm BBQ Stakes 6k handicap
Wednesday 28 July: 5:45pm Parliament House, easy run, about 12k
Thursday 29 July: Dickson 4:00pm long run; 5:30pm speedygeese interval training
Friday 30 July: 12:15pm Customs 5k handicap, Stage 88
Saturday 31 July: AMRA Bush Capital Bush Marathon events
Sunday 1 August: 9:00am ACTCCC Women's 6k Jogalong, Weston Park
Sunday 1 August: 12:00 AACT/ACTVAC High Noon Meet, AIS Athletics Track
12:00 Sprint Hurdles
12:40pm 400m Hurdles invitation
12:45pm 800m (run and walk)
1:15pm 3000m (run and walk)
I have changed the web address of the new ACTVAC calendar; it is now found at http://aus.calendars.net/actvac.
Seen at Blewitt's Pines
Roger with his Australian Record certificates.
24/7 Runner Shop 5k
44. Roger Pilkington M50 23:11
24/7 Runners Shop 10k
45. Yili Zhu M45 46:26
48. Roger Pilkington M50 47:02
55. Adam Robinson M35 51:31
60. Ewen Thompson M50 54:57
61. Suzie Gye W30 55:45
62. Susan Sturgeon W35 55:45
Sunday, 25 July 2010
Result from today's Vets Handicap runs
25/07 Blewitts Pines 7.0k
5 Helen Larmour W50 33:04 81.8% bronze revised to silver!
7 Neil Boden M55 37:01 69.1
8 Susan Sturgeon W35 39:43 59.1
9 Suzannah Gye W30 39:43 58.1
11 Janene Kingston W45 34:06 74.1 bronze!
12 Margaret McSpadden W60 43:51 71.1
19 Rod Lynch M50 29:28 79.7
39 Brett Morrison M40 32:41 66.9
55 Alan Duus M60 38:58 67.3
56 Emma Adams W40 31:51 76.5
59 Miranda Rawlinson W55 40:27 71.5
60 Nadine Morrison W40 33:58 71.4
61 Christopher Lang M55 39:55 64.1
71 Roger Pilkington M50 34:05 69.6
73 Craig Davis M40 34:12 63.9
75 Cathy Newman W45 35:00 76.0
81 Mick Horan M50 35:31 66.8
85 Mick Charlton M55 43:07 58.8
89 Ruth Baussmann W60 44:02 68.1
94 Geoff Moore M60 38:56 66.8
95 Jennifer Bright W30 37:41 61.3
104Tony Booth M70 46:47 62.9
25/07 Blewitts Pines 3.5k
2 Heidi Johnston W35 16:48 68.9%
16 Katie Forestier W40 14:21 83.0
18 Rachelle Ellis-Brownlee W35 15:32 72.3
20 Ken White M55 15:21 76.8
Seen at today's handicap: Fan-of-the-frog a.k.a speedymoi; froggie61 herself a.k.a. CJ; and Kermit himself a.k.a. Jim White. Photo by John "not-a-frog" Lamb
Saturday, 24 July 2010
Members and all runners are reminded that this weekend events are: Midday 2k, 12:15pm 5k and 1:00pm 10k Runners Shop Fun Run. All events are free to members and for none members the costs are $4 for juniors and $6 for seniors. All three events start and finish on the beach area at East Basin near the Boathouse Restaurant. The 2k is 1k out and back towards and under Kings Avenue Bridge. The 5k is 2.5k out towards airport or East along the lake and river foreshores turning just after going under the bridge, which is the Monaro Highway. The 10k is 3k out towards the airport as for the 5k, but going out 500m further and turning around almost opposite the boat launching ramp for skiers on the Molonglo River. Runners then turn and head back to the finish line crossing same at 6k before under taking a further 2k out and back West along the lake foreshore and turn near the red gravelled area at Rond Terraces. The second 4k is changed from last year now that the RG Menzies Walk has been completed. This means we will run on the RG Menzies Walk rather than on Wendouree Drive like last year. These events are good hit outs for those aim to run well in either of the Canberra Times Fun Run or the ACT Veterans Half Marathon. A chance for you to find out what you need to do to race well in those events. Ken Eynon ACTCCC Committee.
Customs 5k 9/7
Yili Zhu 21:58
Colleen Koh 23:37
Bronwyn Calver 23:39
High Noon Meet 3k 11/7
Katie Forestier 11:25.9
Michelle Wells 11:33.84
Amanda Walker 12:26.19
BBQ Stakes 6k 14/7
Gary Bowen 25:23
Roger Pilkington 29:32
(Kerrie Tanner 31:12 on the come back trail)
Customs 5k 16/7
Jennifer Bright 20:47
Friday, 23 July 2010
Training last night at Dickson: Alan, Brett, Bronwyn, Craig, Joel, Maria, Nadine, Neil, Rod, Roger, Ruth, Susan & Yelena participated in a 25 minute 3 person relay over an undulating course, with me watching. Craig devised the ~400m course which ran up and down the low hill to Dickson Oval's west. The hill doesn't look very steep but once you've sprinted up and down it a few times you start to realise that appearances can be deceptive. To think we've been training there for twenty years and never used the hill until now! People jogged the 400m course in between their efforts. Most would have run 4 or 5 hard/4 or 5 easy.
Canberra Marathon Court Case: I hear the judge is handing down his findings today. If they are favourable, I understand that is the last we should hear of all this nonsense, and we can get on with running our own events. If they are not favourable, I understand this will drag on and on and cost money. Have I got that right? As soon as I learn something I will pass on exactly what is happening via this medium.
Lindsay Head was my footy hero when I was small.
Although Bernie Vince makes a pretty good number 17 as well!
Here's my dream footy jumper:
Go the Crows! Go the Cross Country Club!
Thursday, 22 July 2010
Wednesday, 21 July 2010
There is online entry available for the Vets Half Marathon to be held on Sunday 22 August. Go to the ACTVAC website and see under “Club Pages”, then “Membership/Event Entry”.
Tuesday, 20 July 2010
The good news is I got in 8k of jogging without any real difficulties, and even a couple of goes up the hill while no-one was looking. Afterwards I have been OK except I did experience a rather savage calf cramp overnight - unrelated to the injury, I would think.
Our friend Kat Francis celebrated her 28th birthday yesterday. Happy Birthday Kat!
I decided to consult training group participants to see what training they were planning over the next few months, so yesterday I sent an email out to my contact list of runners, requesting a response. Many have already replied. As a reminder, or if you weren't on the list, or if you'd like to join in, here's what I said in my email:
To all who have joined with us at least once over the last year or so: I am doing a short survey to see who will be training with us for the rest of the year, so I can determine what training sessions I should plan out.
In the recent past it’s been “one size fits all” but it makes more sense to cater more specifically for anyone who wants to train for specific events.
Recently I haven’t had time to provide more specific training, but if there is a demand I can make time. I am prepared to focus on three areas, 800m, 3k/5k, half marathon/marathon; provided there is an interest in each area. There would be a choice of training for some of our training days. For example starting in August, an 800m focus group would start doing different training from the other focus groups, in preparation for the track season.
Mark any and all statements that apply to you:
I intend joining (some) speedygeese training sessions during the rest of this year
I am interested in 800m training
I am interested in 3k/5k training
I am interested in long distance training
I am happy to just tag along with whatever training is available
I won’t be joining speedygeese training for now
Please return to firstname.lastname@example.org with your name (if necessary) and comments.
I will be taking feedback for the next week or so, but already it looks as if we do have an 800m group happening in addition to what we do already.
Monday, 19 July 2010
Googong Half Marathon
26. Kelley Flood W45 1:51:03
28. Kylie Malone W35 1:52:26
33. Mick Horan M50 1:55:52
36. Warrick Howieson M40 1:56:55
40. Bronia Rowe 1:59:19 5:39
47. Janene Kingston W45 2:08:19
48. Katherine Sheppard W35 2:09:00
57. Ken White M55 2:25:17
plus, there were five relay teams of two. Altogether, that's a big turn-out!
What's on this week:
Monday 19 July: Parliament House 4:30pm 8k jog; 5:30pm speedygeese interval training
Wednesday 21 July: 12:15pm BBQ Stakes 6k handicap
Wednesday 21 July: 5:45pm Parliament House, easy run, about 12k
Thursday 22 July: Dickson 4:00pm long run; 5:30pm speedygeese interval training
Friday 23 July: 12:15pm Customs 5k handicap, Stage 88
Saturday 24 July: 1:00pm ACTCCC Rnners Shop 10k, Menindee Drive Parkes
Sunday 25 July: 9:00am ACTVAC monthly handicap, Blewitts Pines
At this stage rain isn't forecast for Thursday so we should be OK. And Monday, if it rains, is never cancelled!
Heidi, Ruth & Ewen. And the ocean.
Sunday, 18 July 2010
Contrary to instructions, I hope to restart jogging tomorrow. So I'll be back at Parliament House at 4:30pm. I must just remember to stretch and ice, stretch and ice, stretch and ice!
Fifteen days off is fifteen days too many.
Return to Canberra
Andy, Ruth, Ewen. Great photos aren't they? The full set is at http://www.facebook.com/album.php?aid=24448&id=100000514906922
Saturday, 17 July 2010
Me - the speedycoach - has now been idle for TWO WHOLE WEEKS. Looks as if I too will have a giant mountain to conquer if I am to get back to recent form (e.g. 20:30 for 5k) in the next twelve months. Let alone improve to where I should be (e.g. 18:30 for 5k). It is very tedious not being able to run for 14 days, it is looking more and more likely that I will disobey orders and start running again soon.
It is also looking like great weather for the Googong Half Marathon tomorrow. The sun is shining again!
We - some speedygeese, not me - had a great holiday at the Gold Coast, with the small detail of a road race over 10k, 21k, or 42k happening as well. There are some great photos of the speedygeese up on Facebook, taken after the marathon. Here's a good one of all the crowd!
Go the Geese!
Friday, 16 July 2010
Dr Alex Matthews, the 2009 star of the Bush Capital Bush Marathon Festival, who smashed the marathon race record with a time of 2.46.08, is planning to return for this year's event in just over 2 weeks. Other stars running include former Australian marathon champion Anthony Scott in the 16k, Canberra Cockatoo orienteering representatives Chris Helliwell and Sandra Oliver in the 25k, and former world rogaining champions David Baldwin and Julie Quinn in the 60k ultra, who will be up against another ultra star in Andrew Johnson.
There are 260 entries to date, with today (16 July) the last chance to register before late entry fees apply from Saturday 17 July. Midday Monday 19 July is the deadline for ordering souvenir Coolmax race T shirts. Later next week, race numbers will be posted out to participants who have already entered.
More helpers are needed and can lodge their interest using the volunteer entry on the race website at http://www.mountainrunning.coolrunning.com.au/events/bmarathon/2010/ or contact John Harding at email@example.com
The closest accomodation to the event is Olims Hotel, 300m down Limestone Avenue from the start/finish. Olim's Hotel (www.olimshotel.com.au) has had quite a bit of interest from interstate runners (thank you!) and advised today of the following race weekend special:
"We have a great weekend special which is $125 Bed Breakfast Movie deal – in a superior room for 2 with full buffet breakfast and unlimited movies from a great selection. This is also available as a family deal in our deluxe loft for 2 adults and 2 children for $175."
The hotel is also now donating a barrel draw prize of overnight accommodation for 2 or a family of 2 adults and 2 children on the (value $199) Dinner Bed and Breakfast package, with 2 main meals and 2 kids meals with complimentary soft drink per child and full buffet breakfast in the morning.
This Sunday's ACT Cross Country Club Googong Half Marathon is a undulating, good off road training opportunity for the longer Bush Marathon Festival events.
Thursday, 15 July 2010
If you a a Masters athlete who likes to travel, here are some of the big events coming up.
• African Masters Championship: 30 October - 1 November 2010, Biskra Town, Algeria. Invitation.
• AMA Half Marathon: January 9, 2011. Hobart
• AMA Track and Field Championships 2011: April 21 - 24, Easter 2011 Brisbane
• AMA Combined Events Championships 2011: June 10 -12, 2011 Townsville
• World Masters Athletics Track & Field Championships 2011: July 6 – 17 2011. Sacramento, California, USA. Official WMA 2011 site.
• Oceania Championships 2012: February 5 - 12, 2012. Tauranga, New Zealand
• AMA Track and Field Championships 2012: Easter 2012 Melbourne
• World Indoor Championships 2012: 26 – 31 March 2012. Jyväskylä, Finland
• World Masters Athletics Championships Stadia 2013: 24 July – 4 August 2013. Porto Alegre, Brazil
I would appreciate being advised of additions to this list. Thank you.
Wednesday, 14 July 2010
A less than flattering photo of Brian Wenn was taken by John Kennedy at Parkway last year. I kept the photo because you can see Heidi heiding; heiding from the sight of a bare topped Brian. And that day was cold!
Anyhow, my congratulations to Brian, Nick and the rest of the Runners Shop team!
Tuesday, 13 July 2010
Masters Athletics: AMA has got itself a page on Facebook: http://www.facebook.com/pages/Australian-Masters-Athletics/105040482865977
Album of the week: “A Beautiful Exchange” by Hillsong Live. This is the new Hillsong album released just last week and straight into number 3 in Australia’s Album Charts. It has also been amongst the top 5 iTunes downloads in the US for the last couple of weeks. One of the best tracks is called, simply, "You".
Monday, 12 July 2010
Monday 12 July: Parliament House 4:30pm 8k jog; 5:30pm speedygeese interval training
Wednesday 14 July: 12:15pm BBQ Stakes 6k handicap
Wednesday 14 July: 5:45pm Parliament House, easy run, about 12k
Thursday 15 July: Dickson 4:00pm long run; 5:30pm speedygeese interval training
Friday 16 July: 12:15pm Customs 5k handicap, Stage 88
Sunday 18 July: ACTCCC Googong Half Marathon 2/4.2/21.1km, 2 person relay. Tin Hut off Googong South Road
Remember too there is a new, under construction, ACTVAC calendar at http://my.calendars.net/actvac which you might like to view from time to time.
Hill Sprints start at Parliament House tonight! Sadly I will only be watching. This week I will give the early jog a miss as I am not allowed to jog yet, and come along and supervise the hill sprints at 5:30pm.
Torn hamstring. Thank you for your consolation and support. Two weeks off seems like forever, but maybe I can resume jogging this Thursday, or soon after. The Physio will tell me on Thursday. No Blewitts Pines Handicap for me this month, how sad ;) Really sad though is knowing that it may take me forever to get back to the sub 21 minute 5ks I was just starting to enjoy...
Sunday, 11 July 2010
All this activity is normal. There's just a teeny weeny backlog, that's all.
BBQ Stakes last Wednesday: Gary Bowen ran 25:28
ACTVAC CROSS COUNTRY CHAMPIONSHIPS 2010 W35 8k Gold: Michelle Wells. W40 8k Gold: Katie Forestier. W50 8k Gold: Kathy Southgate.
Kayleigh’s results: My granddaughter has been in Perth competing in gymnastics. The NSW IDP6 team came 2nd in the team event. She finished 19th overall in the individual competition out of 27 competitors. Her highest ranking was on Floor, she place 8th. Kayleigh will be in Perth until Wednesday at the coaching clinic (with Australia's top coaches) and return home some time Thursday morning. She sounds like she's had a great time so far. We are very proud of her.
“Attention: Sir this massage may come as a surprise…”
No, sorry, it doesn’t. You're just some common spam. Consider yourself deleted unread.
Saturday, 10 July 2010
I am a tolerant person but there are still some things I cannot stand. I try, I really try, not to show it. I try to go with the flow. But sometimes, like now, it gets all too much.
(1) Victim mentality. The blame game “everyone and everything else is the cause of my problems”.
(2) Narrow mindedness. “What I know is right, there is no room for anyone else’s ideas”.
(3) Fuzzy thinking. “Of course you only need ten mile posts to measure out ten miles, isn’t it obvious?”
(4) Tall poppy syndrome. “This person is in power, so we are going to attack every little thing about them”.
(5) Law breakers. “Everyone else drives over the speed limit, runs red lights, cuts people off when merging, tailgates; I can too”.
(6) Selfishness. “People can do what they want, as long as it doesn’t interfere with me doing what I want.”
(7) Rights. “It is my right to behave how I like, regardless of your opinion of that”.
(8) Dumb newspapers or television stations pushing their agendas over and over and over again in a cynical attempt to sway public opinion, like so called "Harm Minimisation", like "Revenue Raising Speed Cameras", and there are plenty of other examples. The most annoying thing is they often succeed.
(9) Blind loyalty. “My cause/political party/sporting team, right or wrong.”
(10) Weetbix with cold milk.
Anyway, now that it’s out of my system, "whatever". See you soon!
Friday, 9 July 2010
They worked very well and I now use them all the time. Which proves, if you have written off a product line many years ago, it is sometimes worthwhile to have another look, in case new and improved products have emerged.
Cathy, Charlie (behind Cathy's cap)
Roger (behind Neville), Nadine
Thursday, 8 July 2010
Mick, Ruth, Ewen (all in the background)
Wednesday, 7 July 2010
speedygeoff contact details if you don't already have them:
mobile: 0425 276 811
Caroline (I had to edit this photo...)
Tuesday, 6 July 2010
You can go directly to it at http://my.calendars.net/actvac. I am just playing with it at the moment.
By selecting "List" it changes from block to list for you. In particular this will be useful for generating something which can go in Vetrunner each month. There are plenty of additional features I am going to experiment with.
I have added in our training dates, these may or may not be retained in the final version! But why not, and why not have other training group details there? They only need to inform us what they are.
Monday, 5 July 2010
Monday 5 July: Parliament House 4:30pm 8k jog; 5:30pm speedygeese interval training.
Wednesday 7 July: 12:15pm BBQ Stakes 6k handicap
Wednesday 7 July: 5:45pm Parliament House, easy run, about 12k
Thursday 8 July: Dickson 4:00pm long run; 5:30pm speedygeese interval training
Friday 9 July: 12:15pm Customs 5k handicap, Stage 88
Saturday 10 July: 1:00pm ACTCCC Cooleman Ridge 8k
Sunday 11 July: 12:00 noon High Noon Meet (see AACT website)
Today's session will include some hill runs; I am proposing we do a "tour de hills" weather permitting and run up, once, each of the eight 100m grass/sand/dirt slopes around the perimeter of Parliament House. Neil and/or Bronwyn will guide you along.
Maria and Andy
Bronwyn, whose little brother Tim turned 39 last Thursday.
Sunday, 4 July 2010
Lance Purdon 2:57.15
Jodie Barker 2:58.04
Susan Archer 3:31.51 (W60 silver)
Roger Pilkington 3:58.42
I also have Natalie Archer 39:12 in the 10k, F15-17 silver medal. As I find more names of speedygeese or friends who ran, I will add them!
More Mount Ainslie photos
Saturday, 3 July 2010
Jennifer and I started together and ran comfortably together, except something happened at the end! Jennifer sped up.
Saturday: I woke with a sore right hamstring, limped 3k of the 8k cross country championships, pulled out. I should have won the M60s on current form but there you go. Good course, nice weather, soft surface, but hurties.
Gold Coast 10k: These are the official results (net times) for the speedygeese today.
Andy Matthews 43:42
Ewen Thompson 49:26
Ruth Baussmann 58:07
Friday, 2 July 2010
Dickson Training. In teams of four, each person ran 15 x 100m. jogging back their 100m to the same start point each time. Runners find this quite a hard session but enjoy it. Participating last night were Alan, Brett M, Bronwyn, Craig, me, Janene, Michelle, Nadine, Neil, Rod & Susan. Craig and I ran a quickish 12k up and down hills around Mount Ainslie first so we did not join the sprinters, while Janene acted as reserve and got in three sprints as part of teams and several on her own.
Tip of the day: The Secret. When you have found a good training pattern, done all the training, eaten all the right food, stayed fit and healthy, what is the secret to a good performance? Answer: Plenty of Sound Sleep. Think of it as recovery, as if you have been ordered to take time off to build up your strength again. Because, in fact, necessary recovery it is.
Thursday, 1 July 2010
Speedytracking to fitness. I am on target so far since returning from Brisbane a couple of weeks ago and trying to get back into the routine. But it is so cold. Brrrrr!!! However, everyone everywhere across this sunburnt land is complaining of the cold at present.
Emails. I have 2222 message in my gmail inbox now. Why? Because I realised a short time ago what a waste of time it is archiving them, when a simple search can locate the message you want to find, and keeping messages stored by date is as good a system as any. I have unarchived all the archived messages and deleted all the archive categories. It is so easy to do a search and find what you want, there is no need to categorise them at all
Christopher at Mount Ainslie. It is so good that Christopher has stayed on committee after standing down as President; not everyone in office continues to contribute at a high level when replaced! [oops, a political reference, sorry!]
The new boss Rachelle, and Janene.