Wednesday, 29 February 2012

outlier

Posted by speedygeoff on Wednesday, February 29, 2012 with 1 comment
Possible cancellation
"Due to the ongoing rain, there is the possibility that the Track and Field meet will be cancelled on Thursday. Members will be notified around midday on Thursday if this is the case. Please check your email/the ACTVAC website on Thursday if these weather conditions continue". I shall post something here too on Thursday afternoon.

I am atypical
Having worked for the ABS all my life, it was amusing recently to have been selected by them in a number of surveys. One of the surveys had questions about participating in sports and the use of facilities, for example, “How many exercise sessions have you participated in in the last two weeks?” Um – twenty? “How long was each session on average?” Um – 90 minutes? They were also surveying about participating in sport and the use of facilities, and about the number of hours volunteering e.g. coaching, among other things.

Nerve gas across Canberra.

A while back; photo by Welkin31. Note the inversion layer the ACT Government tried to say wasn't there.

Runners at North Curtin.

Either of the above pictures would make a nice banner for a blog or a Facebook page.

Warburton reflections

The river running into Lake Eyre. We flew up the Warburton last October. I am told it is raining heavily and flooding that part of Northern South Australia right now. The outback will be blossoming again at this rate.

Tuesday, 28 February 2012

Old Geese

Posted by speedygeoff on Tuesday, February 28, 2012 with 1 comment
Goals for March and April.
I have decided to test myself out in a handful of races leading up to the Ultra on 15 April. Any other races I go in will be tempo runs or training runs. The races are

  • 06 March YCRC Summer Series Acton 5k
  • 18 March Weston Creek Half Marathon
  • 29 March ACTVAC 5k track championships

Hopefully I can get a recent PB in at least one of these. And in April of course the goal is to run and survive the 50k.

Training at Parliament House last night. Ewen & I ran 8k early, it didn't rain, then we were joined at 5:30pm by Cookie, Andy, Bronwyn, Christopher, Craig, Helen, Tim, Warrick & Yelena, it still didn't rain. It was a perfect evening for running despite the high humidity. We ran our last anaerobic session for a while, a set of 12 x 200 with 100 float.

Stormy Canberra
Photo of the 12 hour run at Stromlo Running Festival.

Old Geese
These runners used to train regularly with the speedygeese and are still training together as far as I know. Go the Geese! Photo by John Kennedy at North Curtin. Featured are Heidi, Amanda, Ken, Katie & Gary.

Sunrise over the lake
who would live anywhere else?

Monday, 27 February 2012

weight(y) matters

Posted by speedygeoff on Monday, February 27, 2012 with 4 comments
If I don't watch my weight it gradually creeps up. This year I am trying keep my weight down in the low sixties, where it should be for my height.

Weekly distance
This year I am trying to average 80km per week. The first seven weeks have been exactly 100km, the eighth 80. I will probably run 120km this week and 100 for the next four, before a two week taper for the 50k race. After that I should be able to build back up to 80 or 100 again fairly quickly.

Coming Events 
I will report today or early tomorrow what time we meet on Saturdays from now on. I have asked the participants what they think and will abide by the majority decision. It's polling day! (8:00am appears to have the numbers)

Week 9 of 2012:
Monday 20 February  4:30pm *Parliament House 8k jog
Monday 27 February  5:30pm *Parliament House speedygeese training
Tuesday 28 February  12:15pm Lake Ginninderra 7k
Tuesday 28 February  6:15pm *Summer Series Race #5 Weston Park 5k
Wednesday 29 February  12:15pm BBQ Stakes 6k Woden
Thursday 1 March  6:00pm ACTVAC track Bruce 3000m handicap, 1500m, spiral 6
Friday 2 March 12:15pm Customs 5k Commonwealth Park
Saturday 3 March  
8:00am *Metro Runners Acton Ferry Terminal
Sunday 4 March  8:00am *Stromlo Forest Park speedygeese training
Sunday 4 March  9:00am Weston Park Women’s 6k Jogalong
* = I expect to attend

Speedygeese running 
Vets Track 23 February
3000 m
M45 Damian Rutledge 12:12.75 66.0%

Mile
M45 Damian Rutledge 5:26.28 75.0%
W55 Maria O'Reilly 6:10.33 88.6
W60 Kathy Sims 6:24.24 89.1
M70 Tony Booth 7:01.90 75.0
M50 Ewen Thompson 7:51.11 55.8
W60 Ruth Baussmann 8:02.68 72.0

North Curtin 6.2k 26 February
1 Peter McDonald M55 34:38 60.6% **gold
11 Cathy Newman W50 33:27 66.1
12 Carol Ey W50 30:49 73.5
14 David Webster M60 27:07 79.1
18 Michelle Wells W40 26:50 74.8
21 Ewen Thompson M50 35:02 57.5
23 Ruth Baussmann W60 36:11 69.4
32 Rod Lynch M50 26:24 75.2
39 Roger Pilkington M50 28:49 69.4
42 Christopher Lang M60 34:17 62.6
45 Nadine Morrison W40 30:36 66.5
68 Margaret McSpadden W65 41:56 63.7
73 Janene Kingston W45 31:58 66.6
83 Caroline Campbell W65 38:33 74.8
86 Robert Ey M50 30:10 65.8
107 finishers

North Curtin 3k 26 February
1 Tony Booth M70 14:49 76.2% **gold
5 Brett Morrison M40 14:50 57.5
11 Amanda Walker W40 13:34 70.2
14 Graeme Patrick M55 13:28 71.6
21 Gary Bowen M50 12:28 73.4
24 Katie Forestier W45 12:02 80.3
30 Ken White M55 13:35 70.3
34 Heidi Johnston W40 12:27 76.1
44 finishers

Margaret at Aranda

Mick H

Sunday, 26 February 2012

A melody softly soaring through my atmosphere

Posted by speedygeoff on Sunday, February 26, 2012 with No comments
A range of songs from all their albums is what Death Cab for Cutie played last night at Enmore theatre. Great show.

Setlist:
A Lack of Color
I Will Possess Your Heart
Crooked Teeth
Why You'd Want To Live Here
Doors Unlocked and Open
Long Division
Grapevine Fires
Codes and Keys
Different Names For The Same Thing
I Will Follow You Into The Dark
Title Track
You Are a Tourist
The New Year
Company Calls
Company Calls Epilogue
Brothers On a Hotel Bed
A Movie Script Ending
Soul Meets Body
Cath...
Marching Bands of Manhattan

Encore:
Home Is a Fire
Blacking Out The Friction
St. Peter's Cathedral
Tiny Vessels
Transatlanticism



Back home in bed at 3:30am.

Saturday, 25 February 2012

breaking eggs

Posted by speedygeoff on Saturday, February 25, 2012 with 2 comments
YMCA Of Canberra Half Marathon Incorporating 43rd Annual Rex Foulkes Memorial Half Marathon Weekend Events. Coming up on 19/20th May 2012.

26th Women & Girls Fun Run Coming up on Sunday April 1, 2012 at 9am. Entry is open NOW at http://www.wgfunrun.com.au

Speedygeese training Sat 18/2 Metro runners from Acton Ferry Terminal – me, Miranda, Suzie and Anne. Sunday 19/2 at Stromlo watching the 10k and 30k runners come in – me, Ewen & Thach. Monday 20/2 Dashing a few intervals in between the raindrops – Cookie, Bronwyn, Colin, Craig, Ewen, me, Helen, Jen, Mick, Ruth, Tim & Yelena.

Results from the 2012 Stromlo Running Festival - http://www.stromlorunningfestival.com.au/results.aspx

Clarke&Dawe 16/2
,

23/2. Today is quite long.
.

Moving to other funny stories, "Woodley" is magnificent. Frank wandering the streets of Melbourne as an egg. Hilarious.

Meanwhile here in Canberra..

Sunset over the lake

Friday, 24 February 2012

enjoy your running

Posted by speedygeoff on Friday, February 24, 2012 with No comments
The Sprint Marathon Relay on 12/02/12 was great fun. Highly recommended for everyone.

My team finishing. Well, I turned up to discover I was team captain. Fine, but what I want to know is, how come there were only 8 teams? This is a brilliant event organised by Jim White, this is his exceptional contribution to the Canberra running scene. You guys I recommended it to who didn't join in, do it next year! p.s. we finished fourth. At one stage we were first, at another stage we were last. It doesn't matter. Kelley, me, Ruth, Gary, John, Stuart. Random team.

Speedygeese Results
YCRC Telopea Park 4k 14 February
24. Robert Ey M50 17:27
28. Bob Harlow M60 18:33
29. Mick Horan M50 18:34
30. Janene Kingston W45 18:50
37. Carol Ey W50 19:48
41. Ewen Thompson M50 20:45
42. Cathy Newman W50 20:54
44. Mick Charlton M60 21:21
49. Caroline Campbell W65 23:48
53 finishers

ACTVAC Track 16 February
800m
M45 Damian Rutledge 2:15.99 81.9%
W40 Heidi Johnston 2:28.27 79.3
W55 Kathy Southgate 2:41.21 84.1
W55 Maria O'Reilly 2:50.69 81.7
W45 Janene Kingston 2:55.84 70.4
M70 Tony Booth 3:07.05 77.5

2000m
M70 Tony Booth 10:56.15 61.4%

10000m
W45 Katie Forestier 42:11.51 77.4%
M60 Geoff Moore 42:17.80 79.5
W50 Helen Larmour 43:35.67 80.6
M50 Roger Pilkington 43:57.69 70.2
W50 Kelley Flood 44:49.33 77.4
M40 Craig Davis 45.00.00 63.3
W40 Bronwyn Calver 46:21.48 68.0
M50 Mick Horan 46:23.06 66.0
M50 Ewen Thompson 47:46.96 65.1
W65 Caroline Campbell 53:47.18 84.8
W60 Ruth Baussmann 55:25.53 72.2
I did taper for this 10k, well a token taper anyway. The age percentage tells the story... ran well in the conditions! And my best 10k on any course for four years!

YCRC Barrenjoey Drive 5k 21 February
22. Robert Ey M50 21:02
26. Craig Davis M40 22:07
28. Geoff Moore M60 22:29
34. Ewen Thompson M50 23:17
37. Carol Ey W50 23:44
41. Cathy Newman W50 24:32
45. Janene Kingston W45 24:51
47. Geoff Sims M60 24:58
52. Mick Charlton M60 26:08
60. Ruth Baussmann W60 28:03
62. Caroline Campbell W65 28:17
65 finishers


It's good to be back.

Thursday, 23 February 2012

nine days without the internet

Posted by speedygeoff on Thursday, February 23, 2012 with 5 comments
...  and now IT'S BACK!

Song of the week: Slow Show, by The National. Nine days without the internet at home has been a slow show indeed. It feels like 29 years since I had it last. 

Tuesday, 21 February 2012

this week's events

Posted by speedygeoff on Tuesday, February 21, 2012 with No comments
Week 8 of 2012:
Monday 20 February 4:30pm *Parliament House 8k jog
Monday 20 February 5:30pm *Parliament House speedygeese training
Tuesday 21 February 6:15pm *Summer Series Race #4 Barrenjoey Drive 5k
Wednesday 22 February 12:15pm BBQ Stakes 6k Woden
Thursday 23 February 6:00pm ACTVAC track, Bruce. Mile.
Friday 24 February 12:15pm Customs 5k Commonwealth Park
Saturday 25 February 7:00am Metro Runners Acton Ferry Terminal
Sunday 26 February 8:30am Vets Handicap North Curtin.
* = I expect to attend

Monday, 20 February 2012

The lyrics of the song about a symphony

Posted by speedygeoff on Monday, February 20, 2012 with 2 comments
Wooden floors, wooden floors whisper
And they creak under your sockless feet
A secret door, a door undiscovered
You knock so gently in case you're heard
A record plays a song that you've not heard
It is perfect, it is home
Everything, now everything's different
It is sweeter on your tongue

Cause you can see the road ahead in your dream
And the engine's more a sigh than a scream
And your ghosts look more like angels from there
And the coast comes like a raft of warm air

A symphony, slow music of longing
Plays in movements inside your head
There are no ghosts, no ghosts that can shake you
Like they used to, anymore
Cause you can see the road ahead in your dream
And the engine's more a sigh than a scream
And your ghosts look more like angels from there
And the coast comes like a raft of warm air

You can see the road ahead in your dream
And the engine's more a sigh than a scream
And your ghosts look more like angels from there
And the coast comes like a raft of warm air

If this is all you ever asked for
Then this is all you'll get
If this is all you ever asked for
Then this is all you'll get
If this is all you ever asked for
Then this is all you'll get
If this is all you ever asked for
Then this is all you'll get
If this is all you ever asked for
Then this is all you'll get
If this is all you ever asked for
Then this is all you'll get
If this is all you ever asked for
Then this is all you'll get
If this is all you ever asked for
Then this is all you'll get

Tuesday, 14 February 2012

jogette

Posted by speedygeoff on Tuesday, February 14, 2012 with 7 comments
Some mornings I have been running a jogette. This is my usual course, 2k out, 2k back from home. Chin-up bars are at the 1k/3k mark, other exercise equipment is nearby.

Parliament House training. Last night Ewen, Kym, Tim & I ran 8k early, then we were joined by Bronwyn, Cherie, Christopher briefly, Colin, Craig, Jacob, Jen, Mick, Peter, Ruth & Yelena. Usually I find it easy to alter the training session a little and try something new, but on this occasion I was a bit concerned, partly because it was a large departure from what has become more or less routine, partly because the threatening rain would have spoilt everything had it arrived, and partly because I thought I might have trouble remembering what the plan was. But of course there was no need to worry, it turned out to be an excellent session which everyone enjoyed. Firstly an exercise circuit on the Parliament House west side oval for 16 minutes which included sprints and crunches, squats, dips and lunges in ever increasing numbers, then harder than usual anaerobic sprint sets. We might not repeat the oval circuits in the near future, but we will repeat them one day.

Results Customs 5k 10 February
Yili Zhu 21:43
Gary Bowen 23:00
Miranda Rawlinson 26:47
Caroline Campbell 31:02
Bill Arthur 32.49

Song of the week - "The Symphony". Snow Patrol doing what they do best, playing in the style of Snow Patrol.

Monday, 13 February 2012

Coming Events

Posted by speedygeoff on Monday, February 13, 2012 with No comments
Week 7 of 2012:
Monday 13 February 4:30pm *Parliament House 8k jog
Monday 13 February 5:30pm *Parliament House speedygeese training
Tuesday 14 February 6:15pm Summer Series Race #3 Telopea Park 5k
Wednesday 15 February 12:15pm BBQ Stakes 6k Woden
Thursday 16 February 6:00pm *ACTVAC track, Bruce. 800m, 10,000m
Friday 17 February to Sunday 19 February Stromlo Running Festival
Friday 17 February 12:15pm Customs 5k Commonwealth Park
Saturday 18 February 7:00am *Metro Runners Acton Ferry Terminal
Sunday 19 February 8:00am *Stromlo Forest Park speedygeese training
* = I expect to attend

Sunday, 12 February 2012

run further, smile more

Posted by speedygeoff on Sunday, February 12, 2012 with No comments
My goal for 2013: medal at the Australian Masters Games in Geelong in October. That's next year, not this year, only 18 months to go! And the thing is, I will be in the M65 age group by then. Gives me something to look forward to once the ultra-marathon is crossed off the list. The Geelong venue for the 2013 Games was announced only yesterday. Here's a link to the website - http://www.australianmastersgames.com.au/

Speedygeese Vets track results from Thursday night 9 February.
3000m
M45 Damian Rutledge 11:31.97 69.9%
W45 Katie Forestier 11:35.83 80.4
M50 Roger Pilkington 12:03.82 71.2
M40 Craig Davis 12:13.09 65.0
W40 Amanda Walker 12:52.26 70.7
W45 Janene Kingston 13:08.47 71.8
M70 Tony Booth 15:56.43 65.4

400m
M50 Mick Horan 70.37 71.3%

Sprint-marathon relay this morning. Here's the course as plotted and re-plotted on the Garmin. Note from the google map background how dry it was four years ago!

I shall add this map to a web page on the ACTVAC website at some stage, and describe the relay event there.

Eight teams of six runners each competed this year in the sprint-marathon relay, and it was great fun as always. It's seeded, every runner completes four legs of 1k and one leg of 2k, or in the case of the slowest runner in each team six legs of 1k, and faster runners must catch up to slower runners at the end so that team members cross the finish line together. At one stage my team was in the lead; at another stage it was last, and with a great effort from my team-mates it ended up fourth. Well done Ruth Baussmann, Stuart Grey, Kelley Flood, John Alcock, and Gary Bowen!

That's a second 104k week completed...

Saturday, 11 February 2012

who me?

Posted by speedygeoff on Saturday, February 11, 2012 with No comments
Today it was just Laura C, Ann & me running from Acton Ferry Terminal at 7:00am; I ran 12k and the other two ran 13k, they are training for the Half Marathon in April and talking about doing a triathlon the first weekend in March (as in "I will if you will").

My easy 12k run on Friday followed an hour of intense cardio exercise in the gym, where I would have run 2k or so but will not and cannot count it. After that, the run to and from the gym in Charnwood went to the top of Spence and back, via the back of Fraser.


The altitude chard makes interesting reading; it should be symmetrical but has had a meltdown in the first 2k

This will end up being another 100k week, and so will next week provided I take it easy in the Sprint Marathon Relay tomorrow.


Who me?

Friday, 10 February 2012

see where I run

Posted by speedygeoff on Friday, February 10, 2012 with 2 comments
This run was on Wednesday 8 February; 22k, from home
.
I tend to vary my long runs from day to day; rarely the same course twice.

Oceania: from the ACTVAC facebook page:
A few results have trickled through:
Kathy Sims - Gold W60 800m (ACT record), Gold W60 5000m (ACT record)
Geoff Sims - Bronze M60 800m
Bruce Graham - Silver M50 800m, Silver M50 5000m (ACT record), Gold 8km Cross Country
Carol Masters - Gold W50 8km Cross Country.
Ann Young - Gold W75 8 km Cross Country

"Somebody might see it". Last night's Clarke and Dawe:



Thursday, 9 February 2012

the not-quite-5k race result

Posted by speedygeoff on Thursday, February 09, 2012 with 1 comment

Speedygeese results Summer Series #2
Tuesday 7 February
Boat House East 4.9k
28. Geoff Moore M60 20:13
34.
Robert Ey M50 21:24
44.
Ewen Thompson M50 22:39
47.
Carol Ey W50 22:46
48.
Peter Fullager M50 23:13
57.
Janene Kingston W45 23:55
62.
Cathy Newman W50 25:01
63.
Cathy Montalto W55 25:22
64.
Mick Charlton M60 25:31
70.
Ruth Baussmann W60 26:35
80 finishers


The hazards of running in Mt Ainslie. Four mortar bombs found so far. http://www.skynews.com.au/topstories/article.aspx?id=716000&vId=


Weston Creek Half Marathon - I have entered.
The 27th running of the Weston Creek Half Marathon will be held on the 18th March 2012. You can enter at https://www.registernow.com.au/secure/Register.aspx?ID=5257 
Satchels of sports drink and water will be provided at each of the five drink stations and the finish, along with fruit and buns at the finish. The relay event has changed a little this year to simplify the changeovers for the teams of three. The legs are now 8km, 6km and 7.1km respectively.
When you enter online there is the opportunity to support two charities that do great work. Hartley Life Care, who provide assistance for disabled people in the ACT region, and the SomalyMam Foundation who save young girls from sexual slavery. If you are able to make a donation your race will also benefit others less fortunate. To find out more about these charities see http://www.hartley.org.au/ and http://www.somaly.org/whoweare.

Jill at Aranda

Mary Ann and Cathy

Carol and CJ

Ewen and Maria

Wednesday, 8 February 2012

so near and yet so not near at all.

Posted by speedygeoff on Wednesday, February 08, 2012 with 5 comments
A goal of mine in 2012 is to run a 5k in 20.12. Last night I tried to run fast, albeit after a hard morning's straining and training, in the Summer Series 5k "Boat House East". A tricky little course but one I do train on occasionally. With (according to my Garmin) splits of 10:12 and 10:00, it was the target time of 20:12 already, to my surprise. But it is bound to be rounded up in the official results. So near!

However the "bad news is", my Garmin registered the distance as 4.86k, so the start/finish line was a bit out. The extra bit would have been flat, firm sand; my time projects to ~20.45 or so. Not near at all! But a good result all the same, at this stage. If I can manage to stay on track, March's 5k championships should be the breakthrough.


I am still working hard and not letting up on the training. Streak=40 days and counting. Weeks = 100k each, as this one should be. Although, I am doing today's long run tomorrow and running only 10 or 12k today, I am a bit sleepy! Serves me right for pushing the pace last night.


Jogalong result 5 February
Michelle Wells W40 25:26
Cathy Montalto W55 35:14
106 finishers

Here is an interesting article which might encourage people to enter more races as an integral part of their training. What the author calls "pre-race" and "post-race workouts", we might call long warm-ups and cool-downs. But I totally agree that elite runners should incorporate races into their training, rather than just saving themselves for the rare "important" race. I not only agree, but I practice this too. For example yesterday. Not that I'm elite. http://running.competitor.com/2012/01/training/train-to-race-by-training-and-racing-at-the-same-time_45579

Tuesday, 7 February 2012

finding strength in pain

Posted by speedygeoff on Tuesday, February 07, 2012 with 5 comments
Australian Parliament House Check-in. Running early were Ewen, me, Tim, Yelena, then for the main session Cookie, Andy, Bronwyn, Colin, Craig, Jen, Jill, Kym, Laura, Mick, Ruth, Warrick, Christopher as well. We ran relays at the lower flagpoles, ten minutes of teams of 3 balanced, then 15 minutes of teams of 2 with pairs of similarly paced runners forming each team. Chin-up report - I managed 2x3 of the reverse grip chin-ups but only 1 of normal chin-ups, first time I have tried.

From the official results of the TACT Half Marathon: Kelley Flood 1:38.25, Bronwyn Calver 1:45.43

Song of the week: Mumford & Sons "The Cave".



I will hold on hope
And I won't let you choke
On the noose around your neck
And I'll find strength in pain
And I will change my ways
I'll know my name as it's called again

Monday, 6 February 2012

Coming Events

Posted by speedygeoff on Monday, February 06, 2012 with 5 comments
Week 6 of 2012:
Monday 6 Feb 4:30pm *Parliament House 8k jog
Monday 6 Feb 5:30pm *Parliament House speedygeese training
Tuesday 7 Feb 6:15pm *Summer Series Race #2 Boat House East 5k
Wednesday 8 Feb 12:15pm BBQ Stakes 6k Woden
Thursday 9 Feb 6:00pm ACTVAC track, Bruce. 3000m, 4 x 800m, spiral 5
Friday 10 Feb 12:15pm Customs 5k Commonwealth Park
Saturday 11 Feb 7:00am *Metro Runners Acton Ferry Terminal
Sunday 12 Feb 7:15am *Sprint Marathon Relay Dunrossil Drive
 * = I expect to attend


Ten days until the Vets 10k track
Six weeks until the Weston Creek Half Marathon
Eight weeks until the Vets 5k track championships
Ten weeks until the Canberra Running Festival. 

I have entered the running festival 50k and I have three questions. Only #2 is one of the "faq"'s on the website.
1. Can we see who has entered? The Running Festival website appears to have no "entrants" option.
2. Will there be pacers? The website reports that an announcement about marathon pacers will be made "soon"
3. Will we be timed from the start line? It seemed odd last year to have a timing chip but no mat across the start line. It meant that  only "gun time" was measured.

Sunday, 5 February 2012

recent racing

Posted by speedygeoff on Sunday, February 05, 2012 with 6 comments
Speedygeese at Vets Track 2 February

3000m (early)
W40 Amanda Walker 12:49.27 71.0%
W50 Kelley Flood 13:02.04 76.2
M50 Roger Pilkington 14:30.39 59.2
W30 Yelena Pearson 15:45.79 53.0
W60 Ruth Baussmann 15:53.76 71.7
M70 Tony Booth 17:02.68 61.2
W60 Margaret McSpadden 17:12.75 69.3

400m
M60 Geoff Sims 63.83 84.4%

1500m
M50 Mick Horan 5:26.80 75.0%
M50 Roger Pilkington 5:39.93 72.8
M40 Craig Davis 5:43.81 65.7
W55 Maria O'Reilly 5:46.43 87.6
W45 Janene Kingston 6:06.80 72.6
M50 Gary Bowen 6:39.53 62.5
M70 Tony Booth 7:25.69 66.9

3000m (late)
W45 Katie Forestier 11:37.05 80.3%
M40 Craig Davis 12:37.07 62.9
W45 Janene Kingston 13:31.38 69.8
W55 Maria O'Reilly 14:36.14 73.7
M50 Mick Horan 14:36.39 58.3

5000m
M50 Robert Ey 20:52.15 70.2%
M50 Roger Pilkington 21:37.54 68.3
M50 Gary Bowen 24:37.32 60.5

Aranda handicap race

 Jill

 Ruth

Craig

Training Sunday morning was a most enjoyable Stromlo session in cool, still and sunny conditions. Ewen & I enjoyed running on the grass, some of it bare foot and bare chest in my case, while Andrew, Abi & Lucia ran five by 1km intervals. The goal was around 4 minutes for each km interval: Andrew averaged just over 3:50, Abi around 3:55, not bad after completing her first 20k training run the day before, and Lucia skipped the third and averaged under 4 minutes too, her fastest being 3:50 and her slowest equaling her previous best at Stromlo of 4:01.

Saturday, 4 February 2012

three speedygeese all in a row

Posted by speedygeoff on Saturday, February 04, 2012 with No comments
Yelena, Tony, Ruth at Vets track Thursday night.

Today I ran 34k. An absolutely perfect morning for running, before the fog lifted anyway. Saw Bronia, Liz and others out there; part of the run was with Ann & Laura, more of it was with Andy & Abi, the latter completing 20k for the first time. After the run I met Cherie at Koorong, and also dropped into Nick's Runner's Shop to acquire a whole swag of Gu gels to try out before the ultra. There is only ten weeks to go!!! How time flies. Hey! Everyone is on Facebook!

Friday, 3 February 2012

Posted by speedygeoff on Friday, February 03, 2012 with No comments


Accommodation Wanted
Havilah and her boyfriend are new to Canberra and are looking for accommodation. They have applications in a few different places but nothing has been signed yet. If you are able to assist, please contact me, and I can give you her email address.


I feel better already

Posted by speedygeoff on Friday, February 03, 2012 with 2 comments
Clarke&Dawe are back for another season.



News of a different kind
Olivia with Sophie

Will with Sophie

 Olivia, Kayleigh, Sophie

Kayleigh, Loani, Sophie

Thursday, 2 February 2012

the summer series returns

Posted by speedygeoff on Thursday, February 02, 2012 with 2 comments
The Canberra Runners' Club's popular Summer Series has begun! Tuesdays, 6:15pm, a variety of venues. A few of us ran in the first event of the series.

Speedygeese results Summer Series #1 Stromlo Forest Park 5k
31. Robert Ey M50 21:43
33. Geoff Moore M60 22:02
35. Mick Horan M50 22:35
39. Ewen Thompson M50 23:30
40. Janene Kingston W45 23:35
41. Carol Ey W50 23:37
52. Peter Fullagar M50 24:50
57. Mick Charlton M60 26:10
60. Cathy Newman W50 27:32
61. Ruth Baussmann W60 28:11
64. Caroline Campbell W65 30:36
69 finishers
I have made Rob & Carol honorary members of the speedygeese. Well why not? They will run with us again one day.

what me exercise?

Too many events at the track?
... not just because one has to make a choice, but because runners spreading themselves across these events result in smaller fields. I am a fan of having just one distance race on the program that everyone is likely to compete in. Few agree with me, not a problem.

Tonight I shall probably run the first 3000m race. If I happen to go in any later event it will be a totter rather than a run. On offer - 3000m, 400m, 1500m, 4x400m, another 3000m, 5000m.

shoes too large

Taking the plunge
Training is going well. So I have now entered 15 April’s Ultra Marathon!
Risky I know. If tomorrow I report my first injury of the year, you will know why.

I'd sooner stay in today, thanks

Wednesday, 1 February 2012

full list of goals for 2012

Posted by speedygeoff on Wednesday, February 01, 2012 with 3 comments
But first: Sophie Erin Falconer has arrived. She is grandchild #13. From the dad: "Very happy to let all know that Sophie Erin Falconer (9lb 7ounces) was welcomed into the world last night. The events as they happened...was tapped on the shoulder at 10.40pm and informed that the waters had broken. Packed the car with necessary bags. Labour progressed rapidly and realised that we were not going to make it to the hospital. Phoned 000 at 10.59pm and delivered the baby with the phone on my shoulder at 11.14pm whilst waiting for the ambulance to arrive. Quite an experience!!!"

Goals for the year: My gym instructor wants us to write down our gym goals for 2012. I didn't really have any, other than attendance, so I have added one. I realise that there was no complete list of my goals in any one place, so here at the start of February is the full list!
• Run 4k or more every day
• Run many 100k weeks
• Do at least 4200k for the year
• Break 20:12 for a 5k race
• Break 90:18 for a Half Marathon
• Complete an Ultramarathon
• Two gym sessions per week
• Two exercise circuits per week
• Ten reverse chin-ups; ten normal chin-ups.
• Flexible enough to wrap fingers around toes without bending knees of course. (that's the new goal.)
• Three minute plank (that's another new goal but an easy one)
• Stay coffee free
• Weight in the low 60’s
• Don’t get injured
• Watch every Coen Brothers movie
• Turn 64!

Last night was the first Summer Series run for 2012. It was windy at Stromlo Forest Park, very windy even for that venue. But at least the temperature had suddenly dropped and it was pleasant running. I trotted round the two lap course in 22:00, with splits of 11:30 and 10:30, enjoying zooming along a bit faster in the second lap. Still no injuries let alone niggles, so I am very pleased. The grass surface is really easy to run on now, unlike all last year when it was in a shocking condition after having been "repaired".