Saturday, 31 May 2014

30 Things to Stop Doing #18

Posted by speedygeoff on Saturday, May 31, 2014 with No comments
#18. Stop holding grudges. – Don’t live your life with hate in your heart. You will end up hurting yourself more than the people you hate. Forgiveness is not saying, “What you did to me is okay.” It is saying, “I’m not going to let what you did to me ruin my happiness forever.” Forgiveness is the answer… let go, find peace, liberate yourself! And remember, forgiveness is not just for other people, it’s for you too. If you must, forgive yourself, move on and try to do better next time.



by Marc and Angel.

The 30 day plank challenge continues. Day #18 – 150 seconds. Hang in there!

Friday, 30 May 2014

30 Things to Stop Doing #17

Posted by speedygeoff on Friday, May 30, 2014 with No comments
#17. Stop complaining and feeling sorry for yourself. – Life’s curveballs are thrown for a reason – to shift your path in a direction that is meant for you. You may not see or understand everything the moment it happens, and it may be tough. But reflect back on those negative curveballs thrown at you in the past. You’ll often see that eventually they led you to a better place, person, state of mind, or situation. So smile! Let everyone know that today you are a lot stronger than you were yesterday, and you will be.

by Marc and Angel.



The 30 day plank challenge continues. Day #17 – 120 seconds.

Thursday, 29 May 2014

30 Things to Stop Doing #16

Posted by speedygeoff on Thursday, May 29, 2014 with No comments
#16. Stop being jealous of others. – Jealousy is the art of counting someone else’s blessings instead of your own. Ask yourself this: “What’s something I have that everyone wants?”

by Marc and Angel.



The 30 day plank challenge continues. Day #16 – 120 seconds!

Speedygeese training is still on despite my absence!!

Wednesday, 28 May 2014

30 Things to Stop Doing #15

Posted by speedygeoff on Wednesday, May 28, 2014 with No comments
#15. Stop trying to compete against everyone else. – Don’t worry about what others are doing better than you. Concentrate on beating your own records every day. Success is a battle between YOU and YOURSELF only.

by Marc and Angel.



The 30 day plank challenge continues. Day #15 – 90 seconds. And you are only competing against yourself. I'd lose if I had to walk that cliff!

Tuesday, 27 May 2014

30 Things to Stop Doing #14

Posted by speedygeoff on Tuesday, May 27, 2014 with No comments
#14. Stop rejecting new relationships just because old ones didn’t work. – In life you’ll realize that there is a purpose for everyone you meet. Some will test you, some will use you and some will teach you. But most importantly, some will bring out the best in you.

by Marc and Angel.



The 30 day plank challenge continues. Day #14 – 90 seconds.

Monday, 26 May 2014

30 Things to Stop Doing #13

Posted by speedygeoff on Monday, May 26, 2014 with No comments
#13. Stop getting involved in relationships for the wrong reasons. – Relationships must be chosen wisely. It’s better to be alone than to be in bad company. There’s no need to rush. If something is meant to be, it will happen – in the right time, with the right person, and for the best reason. Fall in love when you’re ready, not when you’re lonely.

by Marc and Angel.



The 30 day plank challenge continues. Day #13 is a rest day!

Speedygeese training is still on despite my absence.

Sunday, 25 May 2014

30 Things to Stop Doing #12

Posted by speedygeoff on Sunday, May 25, 2014 with No comments
#12. Stop thinking you’re not ready. – Nobody ever feels 100% ready when an opportunity arises. Because most great opportunities in life force us to grow beyond our comfort zones, which means we won’t feel totally comfortable at first.

by Marc and Angel.



The 30 day plank challenge continues. Day #12: 90 seconds.
You can do it! If you have kept up so far.

Saturday, 24 May 2014

30 Things to Stop Doing #11

Posted by speedygeoff on Saturday, May 24, 2014 with 1 comment
#11. Stop being idle. – Don’t think too much or you’ll create a problem that wasn’t even there in the first place. Evaluate situations and take decisive action. You cannot change what you refuse to confront. Making progress involves risk. Period! You can’t make it to second base with your foot on first.

by Marc and Angel.



The 30 day plank challenge continues. Day #11: 60 seconds again.

Friday, 23 May 2014

30 Things to Stop Doing #10

Posted by speedygeoff on Friday, May 23, 2014 with No comments
#10. Stop exclusively looking to others for happiness. – If you’re not happy with who you are on the inside, you won’t be happy in a long-term relationship with anyone else either. You have to create stability in your own life first before you can share it with someone else.

by Marc and Angel.



While I am away I will be posting pics on my Facebook page https://www.facebook.com/speedygeoff during our travels when I can.

The 30 day plank challenge continues. Day #10: 60 seconds.

Thursday, 22 May 2014

30 Things to Stop Doing #9

Posted by speedygeoff on Thursday, May 22, 2014 with No comments
#9. Stop trying to buy happiness. – Many of the things we desire are expensive. But the truth is, the things that really satisfy us are totally free – love, laughter and working on our passions.

by Marc and Angel.



The 30 day plank challenge continues. Day #9: a full 60 seconds! And, speedygeese training is still on in my absence!

Wednesday, 21 May 2014

30 Things to Stop Doing #8

Posted by speedygeoff on Wednesday, May 21, 2014 with No comments
#8. Stop berating yourself for old mistakes. – We may love the wrong person and cry about the wrong things, but no matter how things go wrong, one thing is for sure, mistakes help us find the person and things that are right for us. We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future. Every single thing that has ever happened in your life is preparing you for a moment that is yet to come.

by Marc and Angel.



The 30 day plank challenge continues. On day #8: hold for 45 seconds, again.

Tuesday, 20 May 2014

30 things to stop doing #7

Posted by speedygeoff on Tuesday, May 20, 2014 with 3 comments
#7. Stop being scared to make a mistake. – Doing something and getting it wrong is at least ten times more productive than doing nothing. Every success has a trail of failures behind it, and every failure is leading towards success. You end up regretting the things you did NOT do far more than the things you did.

by Marc and Angel.



The 30 day plank challenge continues. On day #7: hold for 45 seconds.

Monday, 19 May 2014

30 Things to Stop Doing #6

Posted by speedygeoff on Monday, May 19, 2014 with No comments
#6. Stop trying to hold onto the past. – You can’t start the next chapter of your life if you keep re-reading your last one.



by Marc and Angel.

While I am away I will be posting pics on my Facebook page https://www.facebook.com/speedygeoff during our travels, when I can. The picture is a bit of a worry. We will be on the ocean from the 24th, doing something we have never done before. Cruising.

The 30 day plank challenge continues. On day #6: rest day!
Rest days are always recommended, as far as strength/core work is concerned.
Streaks are silly.
After all, you are training tonight as usual, you need to get there fresh.
With age should come wisdom.
Wisdom = not doing what you have always done.
The definition of Insanity: "doing the same thing over and over again and expecting different results." - Albert Einstein said that. And he should know.

Sunday, 18 May 2014

30 Things to Stop Doing #5

Posted by speedygeoff on Sunday, May 18, 2014 with No comments
#5. Stop trying to be someone you’re not. – One of the greatest challenges in life is being yourself in a world that’s trying to make you like everyone else. Someone will always be prettier, someone will always be smarter, someone will always be younger, but they will never be you. Don’t change so people will like you. Be yourself and the right people will love the real you.

by Marc and Angel.



While I am away I will be posting pics on my Facebook page https://www.facebook.com/speedygeoff during our travels. To see the photos if you are not on Facebook you can register, without any obligation to participate, you don't have to "friend" anyone, you don't have to post anytime.

The 30 day plank challenge continues. On day #5: 40 seconds

Speedygeese training is still on in my absence!!!

Saturday, 17 May 2014

30 Things to Stop Doing #4

Posted by speedygeoff on Saturday, May 17, 2014 with No comments
#4. Stop putting your own needs on the back burner. – The most painful thing is losing yourself in the process of loving someone too much, and forgetting that you are special too. Yes, help others; but help yourself too. If there was ever a moment to follow your passion and do something that matters to you, that moment is now.

by Marc and Angel.



While I am away I will be posting pics on my Facebook page https://www.facebook.com/speedygeoff during our travels. To see the photos if you are not on Facebook you can register, without any obligation to participate, you don't have to "friend" anyone, you don't have to post anytime.

The 30 day plank challenge continues. On day #4: 30 seconds

Friday, 16 May 2014

30 Things to Stop Doing #3

Posted by speedygeoff on Friday, May 16, 2014 with No comments
#3. Stop lying to yourself. – You can lie to anyone else in the world, but you can’t lie to yourself. Our lives improve only when we take chances, and the first and most difficult chance we can take is to be honest with ourselves.



by Marc and Angel.

While I am away I will be posting pics on my Facebook page https://www.facebook.com/speedygeoff during our travels. To see the photos if you are not on Facebook you can register, without any obligation to participate, you don't have to "friend" anyone, you don't have to post anytime.

The 30 day plank challenge continues. It is "hold for 30 seconds" on day #3.

Thursday, 15 May 2014

30 Things to Stop Doing #2

Posted by speedygeoff on Thursday, May 15, 2014 with No comments
#2. Stop running from your problems. – Face them head on. No, it won’t be easy. There is no person in the world capable of flawlessly handling every punch thrown at them. We aren’t supposed to be able to instantly solve problems. That’s not how we’re made. In fact, we’re made to get upset, sad, hurt, stumble and fall. Because that’s the whole purpose of living – to face problems, learn, adapt, and solve them over the course of time. This is what ultimately moulds us into the person we become.



by Marc and Angel.

While I am away I will be posting pics on my Facebook page https://www.facebook.com/speedygeoff during our travels. To see the photos if you are not on Facebook you can register, without any obligation to participate, you don't have to "friend" anyone, you don't have to post anytime.

The 30 day plank challenge continues. On day #2: 20 seconds

Speedygeese training is still on in my absence!!!

Wednesday, 14 May 2014

30 things to stop doing: #1

Posted by speedygeoff on Wednesday, May 14, 2014 with No comments
#1. Stop spending time with the wrong people. – Life is too short to spend time with people who suck the happiness out of you. If someone wants you in their life, they’ll make room for you. You shouldn’t have to fight for a spot. Never, ever insist yourself to someone who continuously overlooks your worth. And remember, it’s not the people that stand by your side when you’re at your best, but the ones who stand beside you when you’re at your worst that are your true friends.



by Marc and Angel.

While I am away I will be posting pics on my Facebook page https://www.facebook.com/speedygeoff during our travels. To see the photos if you are not on Facebook you can register, without any obligation to participate, you don't have to "friend" anyone, you don't have to post anytime.

The 30 day plank challenge starts today too. Day #1 is just a 20 second plank.

Tuesday, 13 May 2014

training and racing to date

Posted by speedygeoff on Tuesday, May 13, 2014 with 1 comment
Training has been comfortable this last week or two; and it has been perfect for racing. The Autumn leaves are falling and it will stay nice for at least another week.

Race results
Sunday 4 May YCRC Women’s 6k Jogalong
51. Cathy Montalto W60 31:46
79. Marilyn Banfield W65 38:19
89. Caroline Campbell W70 38:44
93 finishers

Friday 9 May Customs 5k
Geoff Moore 22:17
Bronwyn Calver 24:33

Saturday 10 May Ginninderra Parkrun #107
43 Fiona Hedgecoe 23:24 W40 First Timer!
66 Temara Flood 25:55 W25 First Timer!
67 Kelley Flood 26:04 W50
144 finishers

Saturday 10 May Tuggeranong Parkrun #64
21 David Clarke 20:38 M55
40 Ewen Thompson 23:12 M55
77 Isaac Muscat 25:56 JM10 First Timer!
78 Jen Bright 25:58 W35
108 William Muscat 28:22 M11 First Timer!
202 finishers

Saturday 10 May Gungahlin Parkrun #30
65 Margaret McSpadden 28:25 W65
114 finishers

Saturday 10 May YCRC Mt Taylor 8k
13. Ewen Thompson M55 42:17
14 finishers

Sunday 11 May AMRA Australian Mountain Running Championships
Senior women 8 km
8 Kym Chisholm 55.46
18 finishers

Masters women (age 50 & over) 6 km
3 Caroline Campbell 61.41
5 finishers

AMRA Australian Mountain Running Championships
The start of the 8k

Kym running strong

Caroline at the presentation

Sunday 11 May Mothers Day Classic 10k
26 David Clarke 41:16
270 Temara Flood 52:20
271 Kelley Flood 52:20
308 Catherine Montalto 53:23
991 finishers

Sunday 11 May Mothers Day Classic 5k
66 Helen Larmour 23:04
1700+ finishers

Training report
On Thursday 8 May 5:30pm at Dickson Oval under lights: present were Dave, Gaby, me, Jen, Kathy, Kym, Maria, Miranda, Tory. We ran about 24-26 x 100m in a shuttle relay in teams of 3.

On Saturday 10 May 9:00am at Acton Ferry Terminal Ann, Elspeth, Warrick, Andy & I ran comfortably for 6-12k.

On Sunday 11 May at Stromlo Forest Park Jen ran 3 x 1k; I watched.

Yesterday; Monday 12 May at Parliament House; Ewen and I ran 8k early, then we were joined by Vanessa, Warrick, Andy, Bron S, Christopher, Colin, Jen, Kym, Leonie, and Mick C. We ran 12 x “Rose Garden 200s” on 2:30.

Best wishes to Leonie on her North Face 50k event this coming Saturday! Sounds awesome, you can do it!

That's it from me.

Monday, 12 May 2014

midnight

Posted by speedygeoff on Monday, May 12, 2014 with No comments
Song of the week – "Midnight", by Coldplay.
From http://youtu.be/BQeMxWjpr-Y



Yes!
[The lyrics appear to be]
In the darkness before the dawn
In the swirling of this storm
When I'm rolling with the punches
And hope is gone
Leave a light, a light on

Millions of miles from home
In the swirling, swimming on
When I'm rolling with the thunder
But bleed from thorns
Leave a light, a light on

Leave a light, a light on

In the darkness before the dawn
In the darkness before the dawn
Leave a light, a light on
Leave a light, a light on

Sunday, 11 May 2014

Majura Vets Handicap

Posted by speedygeoff on Sunday, May 11, 2014 with No comments
These photos are from the most recent ACTVAC handicap run:

Rod

Cathy

Rae

Christopher

Dave

Brett and one of the twins. Pink top? It might be Molly then.

Saturday, 10 May 2014

birthday week continues

Posted by speedygeoff on Saturday, May 10, 2014 with No comments
This first week of May contained so many of our family birthdays!
A week ago grandson Alex turned 11.


His cake was (on request) a clever combination of the two chemical elements which make up his name. it is good to see at least one grandchild following in the footsteps of his Gran and Grandad with the love of science!

After that Amelie, Olivia, and I all had birthdays this week. And we just had another party for a sister-in-law who turned 50 in April which was attended by another sister-in-law whose birthday was yesterday. On top of all that my brother's wedding anniversary (39) is today. It is a busy time but at this time of year there is always another good reason to party!

ISN'T IT GREAT TO BE FIT AND WELL SO THAT WE CAN PARTY ON WHEN THE OCCASION CALLS FOR IT!!!

Friday, 9 May 2014

yet another family birthday

Posted by speedygeoff on Friday, May 09, 2014 with No comments
Our cute granddaughter Olivia a month ago placing second on floor at the NSW Gymnastics State Championships in IDP level 5.




Nine years old today!
For more of her floor routine see https://plus.google.com/u/0/photos/109719952228105799155/albums/6010908974270167681

Thursday, 8 May 2014

birthday week - the unveiling of the cupcakes

Posted by speedygeoff on Thursday, May 08, 2014 with No comments
Yesterday's photo of Miss Amelie trotting off to school with her cupcakes didn't reveal what the cupcakes looked like. And here they are!



It appears that Miss Nine and I have something in common! Here's proof: my FB page https://www.facebook.com/speedygeoff

Wednesday, 7 May 2014

training well through autumn

Posted by speedygeoff on Wednesday, May 07, 2014 with No comments
Many of us are training well through autumn and preparing ourselves mentally to train on through winter. I will be away for a month and while I am away all our training sessions will continue. I have even prepared a series of advance posts for this blog to keep the readers happy. While away I will try and keep fit although most of the exercise planned will be walking rather than running.

Latest training efforts:
On Thursday 1 May 5:30pm at Dickson Colin, me, Kathy, Maria, Marilyn, Rohan, Tori were present. A 30 minute training sessions as is the norm: on this occasion (one minute fast + one minute slow) x 15.

On Sunday 4 May at Stromlo Forest Park I was with David and Andrew who both ran 4 x 1km.

Monday 5 May at Parliament House saw Susan, Miranda, Ewen and I ran 8k first. Then doing 20 x 100m hill sprints on 90 seconds were Andy, Christopher, Colin, Dan, Ewen, me, Jen, Leonie, Rae, Rohan, Warrick. We had a meal later on at the Yacht Club: Jenny and I joining Abi, Andrew, Andy, Christopher, Ewen, Garry, Jen, Rae.



Today is another family birthday

A nine year old cute grand-daughter taking cupcakes for her class.

Tuesday, 6 May 2014

too cold to parkrun!

Posted by speedygeoff on Tuesday, May 06, 2014 with 1 comment
Friday 2 May Customs 5k
Jen Bright 20:18
Geoff Moore 21:33
Bronwyn Calver 23:26
Caroline Campbell 28:50

Saturday 3 May Ginninderra Parkrun #106
87 finishers

Saturday 3 May Tuggeranong Parkrun #63
118 finishers

Saturday 3 May Gungahlin Parkrun #29
69 finishers

Saturday 3 May YCRC West Basin 10 mile
12. David Clarke M55 1:10:00
14. Kym Chisholm W30 1:12:18
23. Maria O'Reilly W55 1:19:30
29. Roger Pilkington M55 1:27:15
33. Caroline Campbell W70 1:37:08
37 finishers

Sunday 4 May Nail Can (Albury) 11.3km
45. Sarah-Jayne Miller 48:59 4th female
305. Ewen Thompson 61:01
1,290 finishers

Monday, 5 May 2014

Only One

Posted by speedygeoff on Monday, May 05, 2014 with No comments
Song of the week - Scott Stapp - Only One
from http://youtu.be/nq0ESoCuOuQ

Sunday, 4 May 2014

Running longer distances without losing your speed.

Posted by speedygeoff on Sunday, May 04, 2014 with 2 comments
I am a fan of working on tempo (leg turnover speed) for all my running. This is the case whether racing an 800m event and feeling fatigued towards the end, or running 30k and struggling to keep the pace going for the last few kilometres. Either way, you finish sooner and get more benefit from shortening the stride if you have to, but sustaining a quick, efficient, leg turnover rate to the very end.

If you do have a slow gait, and if you then focus on running at a quicker tempo in your next race, you may find that your times improve immediately without working on any other factor. I know of several instances where this has occurred.

There are however many inter-related factors. Let’s spell out some of these.
1. Leg speed, recapping, at the end of a race or long training run, with most runners their leg speed will drop away. Sometimes you will hear me calling “leg speed” to a runner with a couple of laps to go on the track. At any stage of a race, relaxing and focusing on maintaining tempo (leg speed) is beneficial. To check what your natural leg speed is, count the number of steps you take per minute. Count one for each foot strike. For most runners 180+ steps per minute is ideal. Any less, work on it by counting 3 per second (left-right-left or right-left-right) when you go for your next fast run.

2. Stride length. Over-striding will slow down your leg speed. Some runners start over-striding when they get tired and are trying not to slow down; a few other runners do it all the time. When you are getting tired, it’s better to shorten the stride in order to keep the tempo going. Get someone to watch your running who can tell you if you are over-striding.

3. Foot landing. Most good runners have a mid-foot landing which touches down briefly on the heel and gets up on the toes fast. This is best but other factors come into play here.

4. Arm movement. The arms are not passive. They actually dictate what the legs do. Quick arm movements drive quick leg movements.

5. Body position. Running tall, hips forward, is the best active posture to adopt. A little lean forward or back is okay but not too far.

6. Ground contact. Do not let the feet linger on the ground. Keep them there for as short a time as possible. This happens when leg speed, stride length, foot landing, body position, and arm movement are all optimal, and when the calf muscles and tendons are strong enough to support a powerful springing action.

During winter we work on these factors by running a hill sprint session every Monday afternoon at Parliament House. It’s free if you want to join us. Or go ahead and develop your own. The important thing is that practice makes perfect, so consistency and commitment are very important.

One benefit of many of this training is that it keeps your fast twitch muscles active. Any loss of sprint speed when training long distances in winter can be regained in summer with just a few weeks of speed work.

See you on the track next season, fitter, stronger, and faster than ever.

Saturday, 3 May 2014

Inspiration

Posted by speedygeoff on Saturday, May 03, 2014 with No comments

-Inspiration while I compose an article for tomorrow's post.

Friday, 2 May 2014

Plan to attend the May ACTVAC AGM

Posted by speedygeoff on Friday, May 02, 2014 with No comments
"ACTVAC 2014 Annual General Meeting
"All financial members are encouraged to put the date below in your diary and remember to come along.
"This is your opportunity to have a say on how your Club is being run.
"Finger-food as well as tea and coffee will be provided. Bistro meals are available from the Club from 6pm at your own expense."

I will be away and cannot attend, but please please go, and vote to support the name change to ACT Masters instead of ACT Veterans. This is an issue dear to my heart. If supporters of the change do not attend, the motion will be lost, again, and we will have to put up with an out of date, unmarketable, and confusing name for several more years.

The 2014 Annual General Meeting details are as follows;
Date: Tuesday 20 May 2014
Time: 7.30 pm start
Venue: Belconnen Soccer Club, Hawker
Enquiries: Secretary (Phill Toomey) 0430 001 842 or secretary@actvac.com

Thursday, 1 May 2014

abi and sarah and david and ruth and charlie and jackson and friend

Posted by speedygeoff on Thursday, May 01, 2014 with No comments
abi paced by sarah in the albury parkrun

david and ruth

david

ruth

one cute grandson

another cute grandson and friend
...starting early!