Posted by speedygeoff on Wednesday, December 30, 2015 with No comments
On Sunday Iran long (17k) at Stromlo Forest Park by myself. Kathy and Geoff Sims were arriving as I left.
On Monday Thommo and I ran 8k early, accompanied by visitors from WA Kevin and Sandra.
After that, at the main session with interval 600s, 400m recovery, were Ben, Caroline, Christopher, Colin, Garry. Me, Isaac, Jen, Peter, Thommo, and Ruth. So pleased to have a goof turnout despite the holiday season. Training for 2016 continues next Monday!
See where I run: On Tuesday 29 December I returned to the gym after a long absence with injury, and did a one hour circuit, before going on a training run of 6k in 30:22. I have to be happy with that!
Sunday 27 December San Diego Holiday Half Marathon
644 Warrick Howieson 1:49.37
2570 finishers "Ran in the holiday half today, a half marathon from (some small shopping center in S.D.) to the Beach fairly small event, about 2000 people I would guess.
"Had to pick up my number the day before at "road runner sports" a local runners shop. Got my number, a T-shirt and a bunch of other stuff in a bag, including gloves and a space blanket.
"Big running shop, but I didn't have time to browse.
"Race start was 7:30 on Sunday. There was a drone flying over the start, taking video.
"Ran well for the first few km... I was happy leaving everything in km and just ignoring the mile signs. I sat just behind the 1:50 pacers thinking I would just see how it all went.
"The first 4km or so we're on the road, then we switched to a bike path.
"Note to self. Double knot shoelaces. Had to stop. It was about 10 km when I caught the 1:50 group again, I was feeling good, so I passed them and kept on down the road
"Tried some jelly belly sport beans this time ( picked them up in the factory earlier in the trip)
"They seemed to sit well so I'll try them for the marathon (is it permitted to puke in the princesses palace at Disney?)
"Ran past a golf course and some horse stables (could smell them coming)
"About 2 km to go there was a turn off the bike path to soak up an extra 200 meters or so, I actually thought I was further ahead of the 1:50 group. So I decided to hot foot it too the finish
"Finished in 1:48:5? But felt good. The medal was huge...
"Small finish area, but we'll stocked with water fruit and other freebies
"Overall a beautiful cool morning and a nice hit out for the Disney full in 2 weeks"
Posted by speedygeoff on Monday, December 28, 2015 with No comments
"O Praise the Name (Anástasis)" was a single released at Easter time, and later appeared on the Hillsong Worship album "OPEN HEAVEN / River Wild", which reached #1 on the ARIA charts later this year. 2015's best new song, by far.
Posted by speedygeoff on Wednesday, December 23, 2015 with No comments
A bit hard to describe, but on Monday at Parliament House after I ran early and the group completed the warmup jog, we formed teams of two and ran for ten minutes at the SW corner relays (2 laps of 120m with 1 lap recovery). Then from the oval we formed teams of three and ran for twenty minutes more relays (240m laps with same recovery) Although two of the faster runners were running continuously!
M65 Geoff Moore 22:14.31 75.1%
W40 Jennifer Bright 22:14.95 67.4
M55 David Clarke 22:14.97 68.7
M55 Roger Pilkington 23:52.11 64.0
They were being kind to me.
Saturday 19 December 5k Ginninderra Parkrun #190
40 Bron Sparkes 24:27 W35
70 Thea Zimpel 27:36 W30
Saturday 19 December 5k Tuggeranong Parkrun #147
8 David Clarke 20:08 M55
22 Bronwyn Calver 22:12 W45
40 Pieta Smith 23:57 W40
63 Peter Thomson 25:06 M55
82 Ewen Thompson 26:38 M55
Saturday 19 December 5k Gungahlin Parkrun #113
16 Jen Bright 19:54 W40
19 Isaac Muscat 20:42 M11
45 Janene Kingston 24:35 W50
151 Nadine Morrison 43:11 W45
152 Brett Morrison 43:13 M45
Sunday 20 December Tour de Ridges 10k
12 Ewen Thompson 58 58.38
18 David Clarke 57 1.02.19
24 Kevin Chamberlain 69 1.08.19
Sunday 20 December Tour de Ridges 15k
64 Caroline Campbell 73 1.51.15
Sunday 20 December Tour de Ridges 21k
37 Peter Burke 43 1.51.21
71 Jen Bright 40 2.03.57
80 Peter Thomson 55 2.04.51
105 Janene Kingston 51 2.20.45
118 Leonie Doyle 46 2.29.25
130 William Arthur 65 2.40.02
Posted by speedygeoff on Sunday, December 20, 2015 with No comments
I have updated my major events tab (above) for the new year.
AMRA races have not yet been included as the dates have not been finalised.
Let me know of any relevant races and running festivals I can add.
Posted by speedygeoff on Saturday, December 19, 2015 with 3 comments
I didn't attend parkrun today, seeing as I'd raced Thursday night and I do not want to re-injure this left hamstring, which is healing nicely but not quite there yet. So I tried out new loops at the Belconnnen Golf course, to see what the western side is like, where I haven't recently been running. The run was not fully satisfactory though; parts of it had good shade, parts of it didn't.
Posted by speedygeoff on Thursday, December 17, 2015 with No comments
I had some dental work at Kippax yesterday so didn't run early; it was warm at 11:30am and after seeing the dentist I ran only 5k. This was from Kippax and along the Ginninderra Creek corridor in search of shade, heading towards Macgregor. I often run around this area but not this exact course.
A couple of observations.
Suburban Macgregor. Living looks pleasant at the western end of the suburb. There is a house for sale fairly close to the creek near where I turned. I wouldn't mind living there!
Vertigo. Up until a year ago I had terrible vertigo. I would avoid footbridges for example. However I ran across the footbridge at Macgregor Primary, where in the last 30 years I would not have set one foot on it. My vertigo has 100% disappeared. This bodes well for returning to try out mountain running again!
Global warming. Summer heat is going to be terrible in 2015-16. I must drink more water. It has not been my habit to drink plain water. This must change. And drinking plenty of water instead of sweet drinks may help reduce the amount of dental work needed in the future, which can only be good.
Posted by speedygeoff on Wednesday, December 16, 2015 with No comments
It has been hot, dry, earlier than usual this summer, and we cut back our Monday training session as a result. The Sunday mornings haven't been too bad. One annoying thing is the number of flies, pesky little things. I guess it means we are reluctant to stand around between efforts. One encouraging thing is the number of people participating in our various running activities each day. There is no shortage of people in Canberra staying fit and healthy by getting out and about and moving. On Sunday 6th December at Stromlo Andrew, Dave, Thommo and I had an easy session, some ran km intervals. Sunday 13th at Stromlo Bron, Dave and I ran for an hour. Monday 14th at Parliament House Ewen and I ran 6k early in the shade mostly, then running 8 x Rose Garden 200m on 3 minutes were Alex, Andy, Caroline, Colin, Dave, Diana, Isaac, Jen, Pieta and Ruth.
I ended up totalling 17k on Monday this week, then 10k on Tuesday 15th at a good pace, Here is a pic of my Tuesday run's altitude to show that when I run from home there are some small hill options. It also shows one of the many benefits of training in Canberra: we are well above sea level. No sea breeze though.
Home is at 600m; the highest point is the south end of Hawker.
Posted by speedygeoff on Saturday, December 12, 2015 with No comments
I remember watching the 200m final at the 1968 Olympics, on television, and also seeing the medal presentation, and applauding the brilliant Peter Norman for his performance and for his stand on racism. What happened afterwards is very sad.
Posted by speedygeoff on Friday, December 11, 2015 with No comments
Relay running: a discussion on how you might prepare to run relays. I wrote this for "Vetrunner".
Relays are a great way to end a program of otherwise individual events. I say “end” because ideally you’d run all your “important” events first, before getting everybody together to run relays. It is a pity there are not more team competitions in track and field in Canberra, but participation in relays goes some way towards building a little team spirit. Inviting others to join relay teams is a good way to boost attendance and to keep people involved and interested in the sport for longer.
There are also age group records up for grabs, for those who want to organise teams in advance and, dare I say it, arrange for some practise sessions before race day.
Not everyone is familiar with what relays are all about, so let’s start with these thoughts.
1. You will need to familiarise yourself with the track markings. There is a 20 metre take-over zone, preceded by a 10 metre acceleration zone. The baton is exchanged anywhere within the take-over zone.
2. The 4x100m and 4x200m employ a non-visual baton change. The 4x400m and longer relays employ a visual baton change. A visual change is when the outgoing runner looks back.
3. With the non-visual baton change, runners 1 and 3 have the baton in the right hand, while runners 2 and 4 have it in the left.
4. With the visual baton change, runners take the baton in the left hand, then they switch it to their right.
5. The outgoing runner does not “feel” for the baton, but lets the incoming runner sweep it into their hand.
6. There are two effective baton passing methods: up-sweep, or down-sweep. Decide which of these you will use.
7. Finally, in practise for the short relays, check marks ought to be used. A runner needs to know exactly when to take off as the incoming runner approaches.
So to get it all right, it seems obvious that practise is required. There are many relays on our track program. It would be advantageous if relay runners got in touch with each other, regularly, and worked through these techniques. How about a relay training evening to kick things off?
You may need to know the criteria for a valid relay team, for record purposes. Teams must consist of four currently registered members, while up to two may come down one age group and be part of the team. So for example, a W50 team may comprise (4 x W50), or (3 x W50 + 1 x W55), or (2 x W50 + 2 x W55). No other combination is allowed.
It would be interesting to review the current Australian records and see if any of them fall outside these criteria.
Caroline and Ruth at our Christmas function this week.