Monday, 29 February 2016

No more turning away

Posted by speedygeoff on Monday, February 29, 2016 with No comments


Song of the week: "On the Turning Away", by Pink Floyd
From https://youtu.be/7UbMOkdG8AY


Sunday, 28 February 2016

It has been another busy day. I'm a bit short of time.

Posted by speedygeoff on Sunday, February 28, 2016 with No comments

Saturday, 27 February 2016

speedygeese parkrun news

Posted by speedygeoff on Saturday, February 27, 2016 with 1 comment
I ran 22:34 at Ginninderra to knock 10 minutes of last week's time.
But more impressive is another big PB by Isaac at Tuggeranong. 19:07.



Dave finished only one second behind Isaac and also achieved a big PB, 19.08. He'll have to be further ahead than this towards the finish if he wants to pip him in return!



Jen trailed them both but still ran under the 20 minute barrier



And Thommo missed the fun - resting up for his Wangaratta marathon the next day!

Friday, 26 February 2016

Happy Birthday speedygosling Diana, 25 today!

Posted by speedygeoff on Friday, February 26, 2016 with 1 comment

Diana and Clara's 2015 holiday. They haven't run any races yet, maybe they could join us parkrunning?

Thursday, 25 February 2016

The 2016 March Plank Challenge

Posted by speedygeoff on Thursday, February 25, 2016 with No comments
If you are OK with planks (and some aren't) then feel free to join me in March and get stronger.
To make it simple, day one = 1 March 2016.
My record is 3 minutes-ish, let's see how far along we can go this time.
p.s. Keep I'll running, 5k minimum each day is the goal.

Wednesday, 24 February 2016

speedygeese training

Posted by speedygeoff on Wednesday, February 24, 2016 with No comments
On Sunday at Stromlo Forest Park I ran on the grass while Jen, Isaac, Andrew, Mhairi (new) Dave C & Thommo went on a longer run.

Then on Monday at Parliament House, Dave W and I ran early.
For the 5:30pm session we went to the tennis courts and did a weird relay for 30 minutes.
Participants included Andy, Carla (new), Caroline, Christopher, Colin, Dave B2, Dave C, Dave W, Diana, Garry, Isaac, Jen, Mick & Susan.

Here's a map for my 5k early run at Parliament House this week. It was a tad warm to venture far afield.



The weird relay consisted of runners lining up after their return to go again, random order. It didn't really work as four runners needed longer rests so others got shorter rests if any.

Tuesday, 23 February 2016

speedygeese recent races

Posted by speedygeoff on Tuesday, February 23, 2016 with No comments
Sunday 14 February ACTVAC Sprint Marathon relay
Thommo and Isaac were in the winning team; Caroline, Andy, Nadine, Dave, Gary, Kathy, Jen, Ruth, Cathy also participated.

Tuesday 16 February Black Mountain Run Up 2.6 km
20 Caroline Campbell 24.58
21 finishers

Tuesday 16 February YCRC Summer Series #4 Weston Park 5k
13. Peter Thomson M55 21:25
24. Sarah Pau W40 25:45
37. Ruth Baussmann W65 28:51
39. Caroline Campbell W70 30:11
40. Mick Charlton M60 30:45
44 finishers

Thursday 18 February ACTVAC Track
3000m Pennington
3 Kathy Sims W60 12:58 92.0%
4 Caroline Campbell W70 15:59 86.8
5 Colin Farlow M50 10:45 80.6
8 Rod Lynch M55 11:45 75.0
12 Roger Pilkington M55 12:56 68.7
15 finishers

Friday 19 February Customs 5k
Bronwyn Calver 22:59
Bron Sparkes 23:10 **New PB**
Peter Thomson 25:49
Bill Arthur 26:47
Caroline Campbell 33:26

Saturday 20 February 5k Ginninderra Parkrun #199
159 Geoff Moore 32:28 M65
196 Dom Sparkes 39:24 M10
198 Bron Sparkes 39:33 W35
227 finishers

Saturday 20 February
5k Tuggeranong Parkrun #156
9 Isaac Muscat 19:22 M11 **New PB**
14 Peter Thomson 19:37 M55 **New PB**
19 Jen Bright 20:23 W40
37 Bronwyn Calver 22:02 W45
308 David Clarke 63:28 M55
308 finishers

Saturday 20 February 5k Gungahlin Parkrun #123
60 Janene Kingston W50 24:12
65 Gary Bowen M55 24:51


Start of this week's Black Mountain run-up.

Monday, 22 February 2016

song of the week

Posted by speedygeoff on Monday, February 22, 2016 with No comments
"Wolves Without Teeth", by Of Monsters and Men
At https://youtu.be/h6OuIpdqGhQ

Sunday, 21 February 2016

conventional wisdom - breathing

Posted by speedygeoff on Sunday, February 21, 2016 with No comments
I don't know how many times I have heard exercise instructors say "breathe in through the nose, out through the mouth". Is it true that is what a runner should do? A runner going flat out? I beg to differ, somewhat.

(a) breathing in. At a fast pace, we need to get as much air as possible into our lungs, and very quickly. It seems to me that breathing in using both the mouth and the nose together would be what we need to do.

(b) breathing out. This is the most important part of of breathing! We need to expel as much air from the lungs as possible. This could be done from the mouth alone because as we expel air we relax the vocal cords, which helps us accelerate and should be quite noisy, and which may take a step or two longer than the in-breath. The more air we can expel, the more we will be able to inhale. Breathing out for longer gets rid of more air and prolongs the power we can produce.

(c) stomach or chest breathing? Both, but many should focus on moving their diaphragm as they inhale and as they exhale, i.e. "stomach" breathing. The most inefficient way to breathe is quietly breathing in through the nose and engaging only the chest. Let's all train insane or else stay forever the same. Let's develop a style which facilitates full, natural running and breathing. This means un-selfconciousness. A trait shared by all speedygeese, I am certain. I want to hear you breathing as you get fitter and faster. Mouth and nose, go for it.


An irrelevant cartoon

Saturday, 20 February 2016

personal bests, personal worsts, and in between

Posted by speedygeoff on Saturday, February 20, 2016 with No comments

Here we go again, another lap around the Ginninderra parkrun.

Today at Tuggeranong Isaac ran an 8 second PB to continue his improvement. Today with the time of 19:22 he is at 11 years old almost the fastest speedygoose. And Thommo kept his improvement going by knocking another 20 seconds off his best time to get a 19:37. Both these are running lifetime PBs.

At the other end of the scale, Dave ran 63.28. This must be a PW. I should point out, though, that he was Tuggeranong's sweeper.

I ran 10 minutes slower than my PB. To put this another way though, I ran 15 minutes faster than last week. Are things looking up? Time, and my physio, will tell.

Friday, 19 February 2016

Injury pains

Posted by speedygeoff on Friday, February 19, 2016 with No comments


I am still injured but I shall walk/jog Parkrun tomorrow.
Ginninderra.
47.31 to beat.
Which is last week's walking time.

Thursday, 18 February 2016

The consequence of running too fast

Posted by speedygeoff on Thursday, February 18, 2016 with No comments

Wednesday, 17 February 2016

speedygeese training and dinner

Posted by speedygeoff on Wednesday, February 17, 2016 with No comments
Last Sunday it was just me walking 5k at Stromlo Forest Park. I have been walking ~5k every day except Monday when it was ~10. So on Monday Dave C, Dave W and I were out early. For the main session, Jen & Laura came to walk and watch with me while the others 400m continuous relays for 25 minutes from the tennis court. Participating were Andy, Bron, Caroline, Christopher, Colin, Dave B2, Dave C, Dave W, Diana, Dom, Garry, Isaac, Mick, Pieta, Rae & Ruth. And 17 were at dinner afterwards: Andy, Bron, Caroline, Christopher, Dave W, Diana, Dom, Garry, me, Jen, Isaac, Laura, Mick, Rae, Ruth, Thomas & Warrick.






Thanks Ruth for the pics (which is why she isn't in them). And four youngsters had their own table.

Tuesday, 16 February 2016

speedygeese race results

Posted by speedygeoff on Tuesday, February 16, 2016 with No comments
Tuesday 9 February YCRC Summer Series #3 Telopea Park East 4k
23. Kathy Sims W60 20:40
27. Ewen Thompson M55 22:06
33. Mick Charlton M60 24:07
35. Ruth Baussmann W65 24:16
41 finishers

Thursday 11 February
ACTVAC Track
Washed out

Friday 12 February Customs 5k
Bronwyn Calver 23:27
Bron Sparkes 23:50
Bill Arthur 26:35
Caroline Campbell 32:04
Peter Thomson 45:37

Saturday 13 February 5k Ginninderra Parkrun #198
52 Bron Sparkes 23:19 W35
61 Janene Kingston 24:15 W50
62 Susan Sturgeon 24:15 W40
86 Jill Pearson 26:06 W55
114 Dom Sparkes 28:08 M10
117 Ruth Baussmann 28:24 W65
236 Geoff Moore 47:31 M65
245 finishers

Saturday 13 February
5k Tuggeranong Parkrun #155
19 David Clarke 19:56 M55
20 Peter Thomson 19:57 M55 **equal PB**
30 Isaac Muscat 20:52 M11
31 Jen Bright 20:56 W40
46 Bronwyn Calver 22:13 W45
361 finishers

Saturday 13 February 5k Gungahlin Parkrun #122
75 Gary Bowen 25:02 M55
77 Julia Anderson 25:06 W45
87 William Arthur 25:53 M65 **New PB**
220 finishers

Saturday 13 February Mermaid Half Marathon San Diego
33. Annette Sugden 1:44.35 **first W50**

Monday, 15 February 2016

song of the week - an all time classic

Posted by speedygeoff on Monday, February 15, 2016 with No comments
Hunters and Collectors: Holy Grail
From https://youtu.be/iQI5fdVCvlU

Sunday, 14 February 2016

And then I walked again

Posted by speedygeoff on Sunday, February 14, 2016 with No comments
Here is this morning's 5k walk at what is normally the running/cycling venue of Stromlo Forest Park. I can report that it was pain free, and almost as quick as Saturday's parkwalk. Note - no short cuts.



While at the same time 11 year old speedyIsaac was picking up his first ACT Vets trophy...



Clearly some kind of generational hand-over is occurring. Congratulations Isaac!

Saturday, 13 February 2016

Ginninderra parkwalk

Posted by speedygeoff on Saturday, February 13, 2016 with No comments
So I walked the parkrun today. If I have no soreness after today and tomorrow's walks, I shall attempt two hours of walking on Monday.





Yes that's right. 47:31. A new 5k walk PB! (And the first).

Friday, 12 February 2016

Alliteration

Posted by speedygeoff on Friday, February 12, 2016 with No comments


How to train
Commitment
Consistency
Common sense
Contentment
Courage

Meditate on this.

Thursday, 11 February 2016

Group dinner

Posted by speedygeoff on Thursday, February 11, 2016 with No comments
On Monday 15th February, after speedygeese training at Parliament House, we will have our next group dinner.
Southern Cross club - Yarralumla Yacht Club
Meet us there from ~ 6:50pm if you won't be at training first.
We will be ordering over the counter.
If it is a warm evening we will be out on the balcony.
No need to book, anyone can come along, including children.


Wednesday, 10 February 2016

speedygeese training

Posted by speedygeoff on Wednesday, February 10, 2016 with 2 comments
Fun and games - I am walking not running at present - trying to work all the niggles out of the system before I attempt a marathon in only two month's time! I won't be able to do much more than jog in preparation but at least I will be fresh.

On Sunday Ewen, Jen, and DaveC ran long-ish while I jogged and walked around.

Then on Monday Ewen and Ruth ran early, I walked early. For the main session we ran a 12 minute Rose gardens relay with three per team, followed by another with 2 in the teams on a slight longer course. In the relays were Colin, Pieta, Jen, Dave W, Dave B2, Dave C, Caroline, Mick, Warrick, Isaac, Diana, Christopher,Ewen, Ruth and Garry. It was hot but shady where we ran, with a slight breeze.

Next Monday we will go over to the Yacht Club for an informal meal straight after training. Family and friends welcome!

Tuesday, 9 February 2016

Latest speedygeese race results

Posted by speedygeoff on Tuesday, February 09, 2016 with No comments
Tuesday 2 February AMRA Mt Ainslie Run-Up 2.2k
23 Bill Arthur 20.45
25 Caroline Campbell 23.53
25 finishers

Tuesday 2 February YCRC Summer Series #2 National Museum 5k
16. Peter Thomson M55 21:46
26. Kathy Sims W60 24:10
34. Sarah Pau W40 26:06
37. Vanessa Palmer W45 26:23
47. Ruth Baussmann W65 28:25
50. Caroline Campbell W70 29:29
53. Mick Charlton M60 30:50
57 finishers

Thursday 4 February ACTVAC Track
3000m
M45 Stuart Doyle 10:19.13 80.6%
W30 Louise Sharp 11:01.25 76.3
M55 Rod Lynch 11:43.49 75.1
M55 Roger Pilkington 14:46.87 60.1

800m Pennington
3 Colin Farlow M50 2:25 82.9%
6 Rod Lynch M55 2:38 77.4
7 Kathy Sims W60 3:09 83.5
16 finishers

Spiral 5
5 Rod Lynch M55 8:06
6 Ruth Baussmann W65 10:56
8 Ewen Thompson M55 10:03
15 finishers

Friday 5 February Customs 5k
Jen Bright 22:44
Peter Thomson 23:03
Bronwyn Calver 23:14
Bill Arthur 27:00
Ewen Thompson 27:02
Caroline Campbell 33:36
24 finishers

Saturday 6 February 5k Ginninderra Parkrun #197
60 Bron Sparkes 23:07 W35 **New PB**
81 Susan Sturgeon 24:54 W40
120 Dom Sparkes 27:29 M10
261 finishers

Saturday 6 February 5k Tuggeranong Parkrun #154
8 Jen Bright 19:38 W40
9 Isaac Muscat 19:49 M11
12 Peter Thomson 19:57 M55 **New PB**
40 Bronwyn Calver 22:05 W45
107 Ewen Thompson 26:14 M55
361 finishers

Saturday 6 February 5k Gungahlin Parkrun #120
62 Julia Anderson 24:15 W45
87 William Arthur 26:07 M65
236 finishers

Sunday 7 February YCRC 6k Women’s Jogalong
Nadine Morrison W45 28:29
Kathy Sims W60 29:15
Cathy Montalto W60 32:07
83 finishers

Monday, 8 February 2016

Adventure of a lifetime

Posted by speedygeoff on Monday, February 08, 2016 with No comments
Song of the Week: "Adventure of a Lifetime", by Coldplay.



From https://youtu.be/QtXby3twMmI

Sunday, 7 February 2016

Congratulations Ron Vines

Posted by speedygeoff on Sunday, February 07, 2016 with 1 comment


Ron at Northlakes on the occasion of his 100th parkrun. Ron is the one in the long red dress. A right royal occasion indeed.

Ron holds several M70 parkrun records. Including Ginninderra if my memory is correct. His times are better than my current times.

Ron ran with us when he lived in Canberra, before we became the speedygeese. Of course, his sister in law is a current member.

Saturday, 6 February 2016

Thommo cracks the 20 minute barrier

Posted by speedygeoff on Saturday, February 06, 2016 with 1 comment
Congratulations to Thommo for breaking 20 minutes for the 5k for the first time. This was achieved today, in the Tuggeranong Parkrun.


(photo from another day)

Friday, 5 February 2016

laundry

Posted by speedygeoff on Friday, February 05, 2016 with No comments

Thursday, 4 February 2016

Dealing with disappointment

Posted by speedygeoff on Thursday, February 04, 2016 with No comments
If you stopped and gave up after one bad experience you'd never achieve anything. Coping with being "unsuccessful" is an essential lesson to learn.

"While goal setting is a must, the possibility of not obtaining goals comes with the territory. With success and hard work came the expectation of success, but failure always seems to hit the hardest."

Read more at http://running.competitor.com/2014/05/training/moving-on-after-a-race-goes-wrong_47839#2joI7AmfGkc1sRAp.99

“One of the greatest problems people have with failure is that they are too quick to judge isolated situations in their lives and label them as failures. Instead, they need to keep the bigger picture in mind.” - John Maxwell.

On the lighter side...

Wednesday, 3 February 2016

this week's speedygeese training

Posted by speedygeoff on Wednesday, February 03, 2016 with No comments
On Sunday I ran alone out at Stromlo in the rain.

On Monday Ewen and Dave C ran early. The main session; 12 x 40 secs on 2 minutes. Andrew, Christopher, Colin, Dave B2, Dave C, Diana, Ewen, Garry, Isaac, Jen, Pieta, Ruth, ran it while I jogged around. The oval was soggy and we shared it with four young soccer players but we had little choice where to train given the weather.

Somebody at training told me they were hungry...



Tuesday, 2 February 2016

speedygeese race results

Posted by speedygeoff on Tuesday, February 02, 2016 with No comments
Tuesday 26 January YCRC Summer Series #1 Stromlo Forest Park 5k
10. Peter Thomson M55 22:09
18. Geoff Moore M65 24:03
21. Ewen Thompson M55 25:36
29. Jennifer Bright W40 28:30
38 finishers

Thursday 28 January ACTVAC Track
3000m
M45 Stuart Doyle 10:13.01 81.4%
W30 Louise Sharp 10:37.55 79.2
M50 Colin Farlow 10:58.86 78.9
M55 Rod Lynch 11:41.50 75.4
W60 Kathy Sims 13:32.06 88.1

800m
M40 Andrew Simpson 2:29.87 73.6%
M50 Colin Farlow 2:31.02 79.6
M55 Rod Lynch 2:38.79 77.0

10000m Championship
M55 David Clarke 41:58.98 76.0%
W65 Ruth Baussmann 56:06.68 75.9
W70 Caroline Campbell 56:49.75 86.2

Friday 29 January Customs 5k
Bronwyn Calver 23:21
Peter Thomson 23:42
Caroline Campbell 31:24
21 finishers

Saturday 30 January 5k Ginninderra Parkrun #196
103 Dom Sparkes 26:16 M10 **New PB**
105 Jill Pearson 26:18 W55
112 Thea Zimpel 26:53 W30
199 Bron Sparkes 33:57 W35
257 finishers

Saturday 30 January 5k Tuggeranong Parkrun #153
11 Jen Bright 19:31 W40
16 Isaac Muscat 20:03 M11
17 Peter Thomson 20:06 M55
24 David Clarke 20:33 M55
38 Bronwyn Calver 22:31 W45
96 Ewen Thompson 25:45 M55
354 finishers

Saturday 30 January 5k Gungahlin Parkrun #120
53 Janene Kingston 23:08 W50
81 Julia Anderson 25:03 W45
92 Gary Bowen 26:00 M55
97 William Arthur 26:24 M65
152 Gwen Vines 30:11 W65
240 Margaret McSpadden 50:44 W65
244 finishers

Monday, 1 February 2016

Song of the week: Fire and the Flood.

Posted by speedygeoff on Monday, February 01, 2016 with No comments


Not only a great song which made the Triple J Hottest 100 for 2015, is also the theme for a brilliant Australian TV Series "Back Roads"

At https://youtu.be/zKmWd8DPrEc?list=PLFqO_oqoHHMyk4zSRCJj89j59Yf1lZPKA