Sunday, 31 December 2017

The speedygeese Calendar of Events

Posted by speedygeoff on Sunday, December 31, 2017 with 3 comments
Monday & Thursday training venue: see "About Parliament House".
**=I plan to attend.
Wed 16/0812:10pmBBQ Stakes 6k @ Woden.
Thu 17/085:30pm**speedygeese intervals @ Parliament House.
Fri 18/0812:15pmCustoms 5k @ Commonwealth Park.
Sat 19/088:00am5k parkruns many venues. **Ginninderra
Sun 20/087:30am**speedygeese on grass @ Stromlo Forest Park
8:00amspeedygeese long run centenary run leg 1
8:00amACTMA Half Marathon @ Lake Gininnderra
Mon 21/084:15pm**speedygeese  early run @ Parliament House.
5:30pm**speedygeese hills @ Parliament House.
Tue 22/0812:25pmLake Tuggeranong 6k.

Wednesday, 16 August 2017

Speedygeese training summary

Posted by speedygeoff on Wednesday, August 16, 2017 with No comments
Thursday 10 August: At Parliament House, present were Isaac, Jen, Jennie, Giles, Brownie, Susan, Brendan and I. We ran a 1200m fast, followed by 15 minutes or so of intervals on the grass oval (200m fast/slow)

On Sunday 13 August I managed to run 8k unaccompanied at Stromlo Forest Park.

Also on Sunday 13 August the distance group reported: [Bron] At 8:03 Mhairi spun her wheels into the CISAC carpark. At 8:04 14 of us headed out. The beginning of the run took us up a walking path, with a round about which confused poor Giles, having him think he had taken a wrong turn 300m in to our run. We all reconnected and trudged up to the top of Gossan Hill to the pyramid of rocks.
After that we took an unofficial shortcut along Radford Trails to Heydon Drive. A quick game of frogger across the VERY busy Canberra road took us to the Calvary walking track and beyond.
Running past the AIS track (cause this was a long slow run, not track work) we headed to the perimeter of Bruce ridge and made it to O'Conner Ridge. A long loop on a mix of fire trails and single track, with some hills, took us back to Bruce Ridge. Susan took her leave at this point and made her way back to CISAC, likely to have finished up with 12-13km.
The remaining 13 headed around Bruce Ridge, past the caravan park and onto Belconnen Way for some more Frogger fun.
A couple of loops, hills and cross country bush bashing around Little Black Mountain and we were all on the home stretch.
Aranda, with its hills and power lines made sure those who can run downhill quickly caught up to our speedier geese! 😂
A run over the footbridge over Belconnen Way put us on a path back to CISAC and gave us all 22-23km all up. 500m vert.

Finally on Monday 14 August
at Parliament House, Bronwyn and I ran an early 10k, then I supervised a session of 2 x 400m along the western grass followed by about 10 x 200m intervals on the small oval. Participating were Paul, Kim, Pieta, Sandeep and Rae.

Bronwyn and I running early at Monday's speedygeese.
https://video.relive.cc/5556572311_strava_1502701332716.mp4?x-ref=og

Mhairi on the run

Tuesday, 15 August 2017

Recent speedygeese race results

Posted by speedygeoff on Tuesday, August 15, 2017 with No comments
BBQ Stakes 6k 02 August
15. Jodie Davis 45:20
19. Peter Thomson 27:44
32. Caroline Campbell 39:11
33. Andrew Simpson 28:13
34. Ewen Thompson 41:15
36. Bronwyn Calver 30:26
41. Craig Wurtz 29:12
43. Roger Pilkington 32:21
63 finishers

YCRC Dunrossil Drive 4.2k 05 August
14. Rohan Pitchford M50 17:50
19. Craig Wurtz M50 19:04
25. Ewen Thompson M60 23:27
26. Caroline Campbell W75 25:35
27 finishers

Lake Tuggeranong Stakes 6k 08 August
2. Warrick Howieson 31:32
11. Peter Thomson 29:07
13. Ewen Thompson 40:38
13 finishers

BBQ Stakes 6k 09 August
12. Ewen Thompson 46:08
13. Peter Thomson 27:47
14. Craig Wurtz 28:05
20. Jodie Davis 45:53
26. Bronwyn Calver 29:53
54 finishers

Customs 5k 11 August
6 Peter Thomson 23:04
11 Ewen Thompson 31:21
13 finishers

Burley Griffin 5k parkrun #62 12 August
17 Craig Wurtz 21:43 M50
44 Kelley Horan 24:16 W55
136 finishers

Ginninderra 5k parkrun #275 12 August
35 Bron Sparkes 24:58 W40
44 Roger Pilkington 25:48 M55
75 Brendan Belcher 29:30 M35
79 Ruth Baussmann 30:14 W65
110 Helen Way 37:47 W50
149 finishers

Tuggeranong 5k parkrun #234 12 August
20 Thach Huynh 21:48 M40 **New PB**
33 Shane Wright 23:13 M45
45 Peter Thomson 24:36 M55
62 David Clarke 26:08 M55
195 finishers

Gungahlin 5k parkrun #200 12 August
24 Nadine Morrison 23:15 W45
86 Margaret McSpadden 31:00 W70
158 finishers

Queanbeyan 5k parkrun #16 12 August
3 Giles Lamb 22:37 M40
16 Vanessa Palmer 29:52 W45
18 Rae Palmer 31:04 W70
25 William Arthur 33:33 M65
52 finishers

Batemans Bay 5k parkrun #67 12 August
32 finishers

YCRC Black Mountain Peninsula 8k 12 August
12 finishers

YCRC Black Mountain Peninsula 4k 12 August
3. Rohan Pitchford M50 17:18
13 finishers

Familiar faces at the Queanbeyan parkrun







Monday, 14 August 2017

talk, please

Posted by speedygeoff on Monday, August 14, 2017 with No comments
Song of the week: "Talk", by Coldplay. At https://youtu.be/EH9meoWmAOM



Sensational lyrics, more relevant today than when it was written.

Oh brother I can't, I can't get through
I’ve been trying hard to reach you cause I don’t know what to do
Oh brother I can't believe it's true
I’m so scared about the future and I wanna talk to you
Oh I wanna talk to you

You can take a picture of something you see
In the future where will I be?
You can climb a ladder up to the sun
Or a write a song nobody has sung
Or do something that's never been done

Are you lost or incomplete?
Do you feel like a puzzle, you can't find your missing piece?
Tell me how do you feel
Well I feel like they're talking in a language I don't speak
And they're talking it to me

You can take a picture of something you see
In the future where will I be?
You can climb a ladder up to the sun
Or a write a song nobody has sung
Or do something that's never been done

So you don't know where you're going and you wanna talk
And you feel like you're going where you've been before
You tell anyone who'll listen but you feel ignored
Nothing's really making any sense at all, let's talk
Let's talk, let's talk, let's talk

Sunday, 13 August 2017

Sunny Sunday

Posted by speedygeoff on Sunday, August 13, 2017 with No comments
No wind no cloud no frost - just fine and sunny in Canberra this morning for the speedygeese long run. And newish faces, the group is growing from week to week. Many were away for the City to Surf, so an excellent turn-out



Saturday, 12 August 2017

Good luck to everyone running the City to Surf tomorrow!

Posted by speedygeoff on Saturday, August 12, 2017 with No comments
Andrew and Pieta Smith: "fully prepped" and ready to run.

Friday, 11 August 2017

Two more Moores excelling at music

Posted by speedygeoff on Friday, August 11, 2017 with No comments

Charlie


Tyler (cello)

Thursday, 10 August 2017

Two stars of South Australian Distance Running

Posted by speedygeoff on Thursday, August 10, 2017 with No comments


I saw them run, many times, in my school/university days in Adelaide. I was at the track watching in awe when Kerry O'Brien ran his 8:29 steeple.

Wednesday, 9 August 2017

Speedygeese training summary

Posted by speedygeoff on Wednesday, August 09, 2017 with No comments
Thursday 3 August: At Parliament House, it was a wash-out after a cold windy rain-swept day. Just Dave and Jen turned up after I bailed; they day lap after lap after lap in the sheltered underground car-park. Footnote: Isaac and Giles were there too!

On Sunday 6 August I ran with John Kennedy at Stromlo Forest Park.

The distance group reports: [Dave]: With an icy breeze eating its way across the open rolling hills of the arboretum, the morning sun climbed slowly over Lake Burley Griffin and poked its face between the grey and orange hues of aimlessly drifting cumulo nimbus, offering a false hope of a pleasant speedygeese long run. Shiree, Jen, Sarah and I clambered into Shiree’s car, with the heater at gale force, and headed to the run start rendezvous at Mount Arawang.
16 of us headed off straight up Mount Arawang, following the last 26k of the second leg of the Sri Chinmoy ultra relay (700+ metres of elevation), then along Cooleman Ridge to Narrabundah Hill, up to the top of Mount Stromlo, down to Molonglo River then over to the arboretum.
Giles topped the Sunday morning leaderboard with 32k, Ross did 30k, and Shiree 29, while Jeff, Mhairi, Pieta, Sarah, Elle and I finished with about 28, and Jen and Bron knocked over 27k. Warrick, Thach, Lisa and Bronwyn did an out and back from the start with 13k for Bronwyn, 16 for Warrick and Lisa, and about 20 for Thach. Ewen did an out and back from the other end, meeting us at Stromlo and ending up with 18k. Isaac was picked up along the way after completing 9k.
Everyone seemed to enjoy the run, despite the icy wind, although I struggled this morning – felt like an old man for some reason 🤣. Notable incidents included not getting lost (admittedly a few detours, but not technically lost), no injuries for Giles, and no coffee for Jen for at least 20 minutes after the run (and I believe she threw out the first one even though she was desperate – glad I’m not a barista in Jen’s presence 😂 ).
A small group headed down to Tuggeranong Hyperdome for coffee afterwards. Thanks for the run everyone and thanks to Ewen, Jen and Mhairi for the extra pics. Good luck to all those doing the City to Surf next week. 😀

Finally on Monday 7 August at Parliament House, a cold and wet day deterred many, but conditions were good at 5:30pm for our 20 hill sprints over 100m, 12 of them on 90 seconds then straight into the final 8 on 80 seconds. I supervised and jogged around, while Paul, Warrick, Bronwyn, Rae and Ruth did the training.

The distance group

Tuesday, 8 August 2017

Recent speedygeese race results

Posted by speedygeoff on Tuesday, August 08, 2017 with 4 comments
BBQ Stakes 6k 12 July
11. Ewen Thompson 34:12
24. Bronwyn Calver 29:51
25. Roger Pilkington 33:55
30. Jodie Davis 46:05
31. Peter Thomson 28:41
32. Caroline Campbell 39:13
42. Craig Wurtz 29:14
49 finishers

BBQ Stakes 6k 19 July
15. Ewen Thompson 34:49
18. Andrew Simpson 28:04
19. Peter Thomson 28:34
31. Craig Wurtz 28:55
32. Bronwyn Calver 31:01
50. Roger Pilkington 35:07
52. Jodie Davis 56:09
52 finishers

BBQ Stakes 6k 26 July
14. Jodie Davis 46:18
16. Peter Thomson 28:39
24. Craig Wurtz 28:45
29. Roger Pilkington 32:23
33. Caroline Campbell 40:19
35. Bronwyn Calver 31:30
45. Ewen Thompson 40:29
46 finishers

Lake Tuggeranong Stakes 6k 01 August
3. Warrick Howieson 32:09
5. Roger Pilkington 31:19
8. Peter Thomson 27:29
13. Ewen Thompson 40:46

AMRA Mt Ainslie Run-Up 2.3k 01 August
9 Peter Burke 17.09
11 Kelly Horan 18.21
15 Caroline Campbell 23.25
17 finishers

Customs 5k 04 August
5 Yili Zhu 23:26
8 Ewen Thompson 24:39
10 Caroline Campbell 30:45
12 Peter Thomson 23:15
13 finishers

Burley Griffin 5k parkrun #61 05 August
57 Jennie Blake W60 no times available
112 finishers

Ginninderra 5k parkrun #274 05 August
58 Jill Pearson 26:33 W55
77 Bron Sparkes 28:15 W40
165 finishers

Tuggeranong 5k parkrun #233 05 August
6 David Clarke 19:37 M55
10 Jen Bright 20:39 W40
17 Nigel England 21:16 M50
18 Peter Thomson 21:17 M55
29 Shane Wright 22:40 M45
47 Bronwyn Calver 23:53 W45
85 Andrew Smith 27:21 M45
141 Ewen Thompson 34:32 M60
188 finishers

Gungahlin 5k parkrun #199 05 August
17 Giles Lamb 20:53 M40
93 Ruth Baussmann 30:18 W65
99 Margaret McSpadden 30:57 W70
148 finishers

Queanbeyan 5k parkrun #15 05 August
7 Amanda Cook 23:21 W35
10 Kevin Miller 24:45 M35
14 Celina Miller 27:55 W35
40 finishers

Batemans Bay 5k parkrun #66 05 August
17 Victoria Hennig 26:55 W55
33 finishers

YCRC Women’s 6k Jogalong 06 August
25. Kathy Sims W65 29:33
53 finishers


Betty Cuthbert with Percy Cerutty

Monday, 7 August 2017

Rule

Posted by speedygeoff on Monday, August 07, 2017 with No comments
Song of the Week: "Rule", by Hillsong United. Live version at https://youtu.be/Bq7SfIIi3ts

“We found some ruins by the old dead sea factory by the dead sea. we set up in what looked to be a former restaurant probably from WW2 time - and after the sunset we recorded Rule. There were coyotes in the background and the eeriness and history of the place seemed fitting to record a song about Hope!”

Sunday, 6 August 2017

distance group ready to go

Posted by speedygeoff on Sunday, August 06, 2017 with No comments

Saturday, 5 August 2017

keeping warm in a spa

Posted by speedygeoff on Saturday, August 05, 2017 with No comments

Friday, 4 August 2017

Baby, it's still cold outside

Posted by speedygeoff on Friday, August 04, 2017 with No comments


The other day I caught up briefly with Yelena. She is doing very well!

Thursday, 3 August 2017

8am parkruns are cold this time of year

Posted by speedygeoff on Thursday, August 03, 2017 with No comments
Gungahlin


Giles

Wednesday, 2 August 2017

Speedygeese training summary

Posted by speedygeoff on Wednesday, August 02, 2017 with No comments
Thursday 27 July: At Parliament House, we ran 5 x 600m with a 300m jog, then finished off with a fast 300m Participating were Brendan, Isaac, Jen, Jennie, Brownie and me, with Dave running around the House as well.

Sunday 30 July, the distance group. Dave’s report
The Speedygeese were at it again today, albeit somewhat disjointed. Sandeep was doing a recovery jog after getting in early with a practice run on the Bush Capital half marathon course yesterday, so was conspicuously absent today. Bron was also absent without a note, doing the Vets (now “Masters”) athletics monthly handicap.
This morning in the “official” long run in Gungahlin, Bronwyn and Angus did a flatish 15k, and Giles and Thach knocked over 17k at 5:15 pace, while Peter pulled out injured after 10k. See Bronwyn’s detailed run report on the Speedygeese facebook page. [below]
Meanwhile Mhairi and Jen did a leisurely “happy run”, completing 21k from Mawson shops to Mt Taylor, Farrer Ridge, Mt Waniassa, Isaac’s Ridge and back to Mawson (600m elevation). Jeff Grey joined them for his first Speedygeese long run.
A third group did a run from the arboretum to Molonglo river and back, with Graeme doing 14k, Sammy 18k and Narelle 20k.
The rest of us were killing ourselves at the Sri Chinmoy “Gungahlin Gallop”. Conditions were perfect for the 32k out and back course (750 metres vert, give or take), with a sub-tropical 14 degrees at the start, overcast and still, although the wind picked up later. Apart from a few falls by unknown runners and one of the front runners failing to turn when the marshall went to help someone who hit their head (I think his name was forest 🤣), the event ran smoothly.
Knowing that last year was a debacle, as everyone had to line up for 5 to 10 minutes to cross the stile 500m from the start, Ewen and I devised a strategy that couldn’t fail. We found a perfect spot to jump the fence (ie cheat) with no barbed wire, hidden behind a tree. Closer to the stile, Ewen used a stick to hold up the barbed wire precariously, as a decoy so others wouldn’t notice our secret spot. Just to make sure, I sprinted the first 500 metres to get ahead of the queue, just in case some official was watching. Predictably, I was devastated to find that they had changed the course so we didn’t have to cross the stile at all. 😂 😂 🤣
There were plenty of gongs again this week, with Ewen getting third 60-69 male in the 10k (1:01:37) and Andrew finishing in 55:41. In the 32k, Shiree (3:16:09) took a Sri Chinmoy gold cup for 7th female overall, Jennie (4:25:05) placed second 60-69 female, and Kerron (4:02:02) just missed a gold cup with 4th female 50-59, having chosen a very challenging course for her longest ever run.
I finished 2nd male 50-59 in 2:52:04 (beaten by an old bloke from Wagga again), which was 10 seconds per km faster than last year. Luckily for both of us, the fastest 50-59yo changed his shirt at the last minute but forgot to change his bib, so didn't get a place. 😯 With a much drier course than last year, I figured that there was no harm in testing the new shoes I bought yesterday on the 32k course – probably not smart. That could have been one reason my legs were wrecked at the end. 😫
Shiree took one for the team by going the wrong way at the end to ensure our reputation for getting lost remained intact, although I suspect she wasn’t the only one.
Thanks everyone for the run and thanks to Bronwyn and Australian Mountain Running for the photos. Looking forward to a non-race day next weekend. 😁

Bronwyn’s report
Today's speedygeese long run was held in Mulligans Flat...in what I think is a first for the speedygeese we actually started on time (if not a fraction early!)...our small group was made up of Giles, Thach, Angus and Browny (aka Peter)...conditions were quite pleasant as we made our way around the boundary, sometimes inside the fence, sometimes out...as predicted I was the sweeper as well as the navigator (yelling out turns to Angus who passed them on to the front)...we stopped for the obligatory group shot (once I caught up)...unfortunately Browny did a fetlock and had to cut his run short (ending up with 10k) while the rest of us continued back to the start as planned...Angus and I did 15.1k while Thach (17.1k) and Giles (16.9k) did a bit extra running back to me a few times.

Monday 31 July at Parliament House: I ran early; then I was joined by Bronwyn, Isaac, Jen, Warrick and Pieta for 16 sprints down and up out favourite 100m hill. It was damp and cool!

The House With Annabel Crabb - a must watch. We may see people we know!


Series 1 | Episode 1
Join host Annabel Crabb on an all-access visit to Australia's Parliament House. As the 45th Parliament opens with a cast of apprehensive new MPs & an unpredictable Senate, Annabel takes us on a tour of the engine room.
Episode 1: Tuesday 8 Aug 2017, 8:01pm ABC1
Repeated: Wednesday 9 Aug 2017, 1:29pm ABC1
Repeated: Sunday 13 Aug 2017, 7:30pm ABCnews24

Tuesday, 1 August 2017

All the recent speedygeese race results

Posted by speedygeoff on Tuesday, August 01, 2017 with No comments
Ginninderra 7k Handicap 25 July
9 finishers

Lake Tuggeranong Stakes 6k 25 July
2. Warrick Howieson 31:52
9. Roger Pilkington 31:39
12. Peter Thomson 29:17
15. Ewen Thompson 33:29
16 finishers

Customs 5k 28 July
4 Ewen Thompson 24:33
6 Craig Wurtz 22:45
9 Giles Lamb 21:19
11 Jacob Grooby 19:37
15 Caroline Campbell 30:36
19 Peter Thomson 23:19
22 finishers

Burley Griffin 5k parkrun #60 29 July
24 Craig Wurtz 21:36 M50
70 Stephanie Sabadas 27:17 W25
162 finishers

Ginninderra 5k parkrun #273 29 July
27 Geoff Moore 24:26 M65
50 Celina Miller 27:22 W35
127 finishers

Tuggeranong 5k parkrun #232 29 July
32 Thach Huynh 22:40 M40 **New PB**
64 David Clarke 25:00 M55
199 finishers

Gungahlin 5k parkrun #198 29 July
9 Giles Lamb 20:31 M40
80 Margaret McSpadden 29:51 W70
136 finishers

Queanbeyan 5k parkrun #14 29 July
56 finishers

Batemans Bay 5k parkrun #65 29 July
31 finishers

Gungahlin Gallop 30k 30 July
21. David Clarke 2:52:04
51. Shiree Yap 3:16:09
84. Shane Wright 3:56:00
87. Kerron Clare 4:02:02
88. Katherine Sheppard 4:04:32
95. Jennie Blake 4:25:05
108 finishers


Dave Clarke 30k

Gungahlin Gallop 10k 30 July
26. Andrew Simpson 55:41
45. Ewen Thompson 1:01:37
102. Helen Way 1:12:16
160 finishers

ACTMA Handicap Little Black Mountain 9.0k 30 July
2 Nadine Morrison W45 61:39
4 Rod Lynch M55 71:33
15 Caroline Campbell W70 61:08
19 Roger Pilkington M55 50:49
20 Bron Sparkes W40 49:23
25 Craig Wurtz M50 49:39
26 Mick Charlton M65 57:08
41 Margaret McSpadden W70 69:35

ACTMA Handicap Little Black Mountain 4.5k 30 July
9 Jill Pearson W55 25:10
26 finishers

So now we are "Masters", we have http://www.actmastersathletics.org.au/ , ACTMA, instead of ACTVAC. Except the website itself has not been updated yet - I will take a full backup soon and then we will begin the transformation. And http://actvac.com.au/ will still work.

For example this logo is being updated.... sometime soon.

Monday, 31 July 2017

Rain!

Posted by speedygeoff on Monday, July 31, 2017 with No comments
Song of the Week - The Beatles – Rain. At https://youtu.be/Xf3leJAbx7U

At last it is raining in Canberra this morning, Training is still happening this afternoon regardless!



This is one of the very best Beatles singles. Turn it up!
Warning – the video contains traces of impersonations! Quite funny.

Sunday, 30 July 2017

Today's trail runners

Posted by speedygeoff on Sunday, July 30, 2017 with No comments
Doing speedygeese long run Mulligans-Goorooyarroo
From car park Amy Ackman St (opp. Cleggett St) Forde
15k option - https://www.strava.com/routes/9740738
25k option - https://www.strava.com/routes/9740797

Friday, 28 July 2017

reliving Monday's speedygeese hill session

Posted by speedygeoff on Friday, July 28, 2017 with No comments
Meet at 5:30pm at the Parliament House public underground car park - run one lap warm-up - run over to one of the hills - do 15 reps on the hill - jog across to the rose gardens - do laps with quick tempo and recovery, first clockwise then anti-clockwise - complete one lap cool-down.

Thanks Bronwyn: see it all at this link: https://www.relive.cc/view/1098904271

A different hill session this coming Monday. All welcome!

Thursday, 27 July 2017

45 today

Posted by speedygeoff on Thursday, July 27, 2017 with No comments
My eldest daughter is 45 today! Happy Birthday Loani!





Wednesday, 26 July 2017

speedygeese training summaries

Posted by speedygeoff on Wednesday, July 26, 2017 with No comments
Thursday 20 July: At Parliament House I ran part of the session and also participating were Jen, Isaac, Brownie, Susan and Jennie. We did {800/400j} x 4 then {200/200j} x 2.

On Sunday 23 July the distance group (Dave) reports: Welcome to this week’s edition of Speedygeese long run, co-authored by Ewen and Dave live from sunny Kiama. Disclaimer – all names used in this epic tale are real people. We’ll try our best to keep this short (but can’t promise anything).
While Narelle slugged it out in the Sri Chinmoy duathlon (with a flat tyre not helping) and Giles, Jacob, Thach, Shiree, Sandeep and Susan did a 20k+ run at Mount Ainslie/Mount Majura (and apparently were separated at the 7k mark – no need to say any more), Jen, Mhairi, Bronwyn, Ewen and Dave did the Kiama Coastal Classic 14k, which is the focus of today’s report. Dave and Ewen had an uneventful trip, arriving to a beautiful surfside sunset in a balmy 15 degrees. After a brief strategy session the two tackled the tent head on and thought they had it mastered in under 15 minutes. Big mistake!
Having failed at spending two hours trying to set up Dave’s huge “Taj Mahal” tent at Bowral in two hours, they thought a mid-sized tent would be a better option. The lesson learnt is that the size of the tent is not necessarily indirectly proportional to the erection time (at least not for dumb and dumber). 20 minutes saw a 1 metre high half tent that was deemed a failure and pulled down, much to the delight of a couple of onlookers. 40 minutes into the project, with a few more onlookers, half of the tent was up. After another solid 30 minutes it was decided that the other half of the tent wasn’t needed anyway, so it was off to meet Jen, Richard and Mr D for dinner at Trivium (which had great ocean views – too bad it was pitch black). The herbivores had a yummy ravioli while the carnivores dug into a slow cooked lamb shank, and Mr D (little Daniel) knocked down a huge plate of fish and chips followed by icecream. Much of the discussion revolved around the digestive process and the potential effects of a lamb and chocolate brownie and icecream mixture the following morning.
Then it was time for the next problem solving session. Since Dave had forgotten the air mattress pump (he is getting old, after all), Ewen and Dave had a mattress blowing up competition, which Ewen won (apparently he has bigger lungs). It was decided that the tent should be tackled again in the dark, so they brought in a specialist (Richard), who’s first suggestion was to put in some pegs. This proved to be a great suggestion, when a gale picked up at 3am, but 4 pegs was apparently not enough. Shortly after liftoff, Dave awoke and raced out to see the top sheet making moves down the road – now we know why it’s called the “fly”. Ewen kept snoring.
And now for the run report….The run was an entirely different kettle of fish. With a strong line up, the atmosphere was tense and the heat was on. Jen was true to form, being the last to pick up her number while everyone waited at the start line for the 10 minute delay (some say the lead cyclist was late, but we know better 😜). Jen refreshingly broadcast that she was just going to have some fun, enjoy the views and spend time with friends. Dave suspected she was up to something, however, when she upset the applecart, rudely passing him at the 1k mark, and never looking back.
The course was tough, being hillier than City to Surf and with surfaces including grass, dirt, concrete and beach sand. Temperatures more than 20 degrees higher than at yesterday’s Tuggeranong parkrun didn’t help. Thankfully, due to a lack of recent rain, there was no running through the water this year. Also, no-one got lost, although Dave did a slight detour through a caravan park (with a few unsuspecting followers).
The results were breathtaking – Jen Bright 2nd female overall in 1:07:36, Mhairi Craig 1st female 50-59 in 1:13:28, Dave Clarke 2nd male 50-59 in 1:09:24 and Ewen Thomson 2nd male 60-69 in 1:22:34. Bronwyn put in a commendable effort with 1:24:22. The major upset was Jen beating Dave by almost two minutes – clearly a result of Dave’s nocturnal activities the night before (blowing up the mattress as well as chasing down the tent ). Tim walked the course twice and took some great pics while Richard entertained Mr D.
Post event festivities included modelling for ocean backdrop pics (was going to mention Mhairi’s striptease but apparently it’s a regular occurrence so too boring for this review) and lunch at the same place as last year (whatever it’s called). It was also good to see long lost speedygeese Charlie McCormack and Tori Hennig at the finish.
Thanks everyone – it was a great weekend with some great results.

Monday 24 July at Parliament House: I ran early then supervised: running 15 x harder 100m hills on 80 seconds then doing some quick-leg work for 5 minutes were Bron, Bronwyn, Giles, Isaac, Jen, Jennie, Pieta, Ruth and Warrick.

And so it goes. Two more July training sessions at Parliament House to go, then we are into August and a new set of training will have been prepared. For recent non-attendees, and there are many, spring is not too far away and it is never too late to rejoin us.

We train in the cold



Tuesday, 25 July 2017

Recent speedygeese race results

Posted by speedygeoff on Tuesday, July 25, 2017 with No comments
Lake Tuggeranong Stakes 6k 18 July
3. Sandeep Chandra 32:09
4. Warrick Howieson 32:12
11. Ewen Thompson 30:07
12. Peter Thomson 28:07
17. Roger Pilkington 33:35
20 finishers

AMRA Black Mountain Run-up 2.6k 18 July
11 Bron Sparkes 21.52
15 finishers

Customs 5k 21 July
8 Caroline Campbell 31:18
9 Peter Thomson 23:22
12 Ewen Thompson 25:29
14 finishers

Burley Griffin 5k parkrun #59
22 July
77 Jennie Blake 27:41 W60
105 Elizabeth Bennett 30:17 W50
148 finishers

Ginninderra 5k parkrun #272 22 July
34 Kevin Miller 24:30 M35
64 Celina Miller 28:20 W35
80 Bron Sparkes 30:31 W40
81 Ruth Baussmann 30:41 W65
87 Brendan Belcher 31:30 M35
145 finishers

Tuggeranong 5k parkrun #231 22 July
27 Bronwyn Calver 23:32 W45
29 Peter Thomson 23:37 M55
41 David Clarke 24:45 M55
144 Ewen Thompson 36:25 M60
189 finishers

Gungahlin 5k parkrun #197 22 July
67 Margaret McSpadden 30:09 W70
73 Yuan Yuan Liu 30:50 W45
127 finishers

Queanbeyan 5k parkrun #13 22 July
9 Amanda Cook 23:25 W35
61 finishers

Batemans Bay 5k parkrun #64 22 July
30 finishers

YCRC Runners Shop 10k 22 July
17. Isaac Muscat U14 41:02
31. Rohan Pitchford M50 44:47
36. Andrew Simpson M45 46:27
38. Sandeep Chandra M40 48:07
49. Mick Charlton M65 57:30
51 finishers

YCRC Runners Shop 5k 22 July
1. Jacob Grooby 16:37
34. Geoff Moore 25:26
42. Caroline Campbell 29:40
42 finishers

Kiama Coastal Classic 14k 23 July
12 Jen Bright 1:07:29.3
15 David Clarke 1:09:17.6
32 Mhairi Craig 1:13:38.1
66 Ewen Thompson 1:22:34.3
76 Bronwyn Calver 1:24:21.6
82 Gabrielle Brown 1:27:07.7
99 Victoria Hennig 1:32:07.5
203 finishers

Monday, 24 July 2017

Meet me down by the jetty landing

Posted by speedygeoff on Monday, July 24, 2017 with No comments
Song of the week: "Reckless", by Australian Crawl (James Reyne) at https://youtu.be/JIrUqsB-0vw



"Reckless"

Meet me down by the jetty landing
Where the pontoons bump and spray
I see the others reading, standing
As the Manly Ferry cuts its way to Circular Quay

Hear the captain blow his whistle
So long she's been away
I miss our early morning wrestle
Not a very happy way to start the day

She don't like that kind of behaviour [2x]

So, throw down your guns
Don't be so reckless
Throw down your guns
Don't be so

Feel like Scott of the Antarctic
Base camp too far away
A Russian sub beneath the Arctic
Burke and Wills and camels initials in the tree

She don't like that kind of behaviour [2x]

So, throw down your guns
Don't be so reckless
Throw down your guns
Don't be so reckless

She don't like that kind of behaviour [2x]

So, throw down your guns
Don't be so reckless
Throw down your guns
Don't be so reckless

Throw down your guns
Don't be so reckless
Throw down your guns
Don't be so reckless
Don't be so... reckless
Don't be so...

Sunday, 23 July 2017

speedygeese at the Kiama Coastal Classic

Posted by speedygeoff on Sunday, July 23, 2017 with No comments




Saturday, 22 July 2017

My Runners Shop 10k photos

Posted by speedygeoff on Saturday, July 22, 2017 with No comments
Today a few of us ran the 5k, then I took some photos of the 10k


Isaac running fast approaching the 6k mark


Rohan in the 6th km


Isaac sprinting to the finish


Andrew


Sandeep


Mick

Friday, 21 July 2017

if only..

Posted by speedygeoff on Friday, July 21, 2017 with No comments

Thursday, 20 July 2017

Olivia's new floor routine

Posted by speedygeoff on Thursday, July 20, 2017 with No comments
Former Olympic Gymnast Daria Joura (who represented Australia at the Olympics in 2008) with my granddaughter Olivia Falconer.


Daria has designed a new floor routine for Olivia to practise over the next 6 months or so.
Go Liv!

Wednesday, 19 July 2017

speedygeese training summary

Posted by speedygeoff on Wednesday, July 19, 2017 with No comments
Thursday 13 July: Just six turned up: Susan (warmup), Dave (left early), Jen (left early), Brendan, Jennie and me. I actually ran the whole session ahead of the others, the first time for ever so long I have "won" a session. It was an interval session consisting of {400 jog, 400, 200 jog, 200, 200 jog, 200} x 3.

On Sunday 16 July the distance group (Dave) reports: It was a cool start for the speedygeese long run at Googong this morning. Minus five degrees for my 6.45am warmup (and I forgot my beanie 😬). After a 7k jog down to the dam and around to the other side of the lake and back up the hill, I returned with frozen ears to meet up with a massive crowd at the boatramp for a 20k scenic trail, courtesy of Narelle. With a slight breeze, it was jacket or long sleeves weather, although the return trip was much warmer (well above freezing point). Thanks also to Narelle for the Googong rent-a-crowd that swelled our numbers, helping to put speedygeese “on the map”, as it were. It was great to see so many Googong locals joining in.
No dramas or injuries this time, although Jen was 5 minutes late (took over my role from last week) and therefore lost a coffee bet. ☕
Some good times this morning (running times, that is – we always have other good times), including four ending up in the top ten for the 9.7k Strava segment “Googong foreshores to tin hut dam” (although that’s probably not so hard when only nine people have run it 😂). But seriously, there was some very good effort put in on quite a hilly course.
Jen and Isaac turned near the 7k mark to complete around 14k, Warrick, Peter and Sandeep did 16k, Graeme and Sammy finished with 18k and Narelle, Mhairi and Thach completed the full 20k. I ended up being tail runner with 27k and 760metres elevation (which was double the planned elevation - I wondered why I was so slow at the end). Shiree, having completed the 20k course, sacrificed her coffee and continued on to get 26k.
As per normal protocol, Graeme, Narelle, Sammy, some locals and I retired for a quick coffee and food at the Yellow Belly Café. Thanks everyone. A successful run all round and, most amazingly, no one got lost. That’s a first!!
💪 🏃♂️ 🏃♀️ ⛰️

See Dave's Sunday's run at https://www.relive.cc/view/1085398760

Monday 17 July at Parliament House: there was no no breeze so we ran continuous relays at the lower flags. I supervised, and running in teams of three then teams of two were Bron, Bronwyn, Colin, Dave, Isaac, Jen, Jennie, Paul, Pieta, Rae, Sandeep and Warrick.

Tuesday, 18 July 2017

Recent speedygeese race results

Posted by speedygeoff on Tuesday, July 18, 2017 with 2 comments
BBQ Stakes 6k 05 July
13. Ewen Thompson 34:06
24. Craig Wurtz 28:42
34. Peter Thomson 29:49
35. Jodie Davis 48:22
45 finishers

Lake Tuggeranong Stakes 6k 11 July
4. Caroline Campbell 36:23
13. Ewen Thompson 29:45
15. Sandeep Chandra 31:52
19. Peter Thomson 29:48
20 finishers

Customs 5k 14 July
2 Bill Arthur 29:01
7 Bron Sparkes 25:08
8 Ewen Thompson 24:25
10 Peter Thomson 23:29
13 Caroline Campbell 32:04
14 finishers

Burley Griffin 5k parkrun #58 15 July
24 Craig Wurtz 21:24 M50
68 Kelley Horan 25:18 W55
124 Helen Way 29:57 W50 **First Timer**
176 finishers

Ginninderra 5k parkrun #271 15 July
15 Gavin Mongan 21:51 M35
24 Brendan Belcher 23:15 M35
48 Jill Pearson 26:21 W55
141 finishers

Tuggeranong 5k parkrun #230 15 July
6 David Clarke 19:41 M55
33 Bronwyn Calver 23:03 W45
36 Peter Thomson 23:26 M55
132 Thomas Howieson 31:23 M11
138 Jessica Howieson 32:25 W10
139 Warrick Howieson 32:28 M45
213 finishers

Gungahlin 5k parkrun #196 15 July
23 Amanda Cook 21:54 W35 **New PB**
92 Stephanie Sabadas 27:39 W25 **First Timer**
119 Yuan Yuan Liu 29:55 W45
124 Margaret McSpadden 30:16 W70
197 finishers

Queanbeyan 5k parkrun #12 15 July
39 Vanessa Palmer 35:54 W45
69 finishers

Batemans Bay 5k parkrun #63 15 July
12 Victoria Hennig 25:43 W55
39 finishers

Merimbula 5k parkrun #197 15 July
6 Giles Lamb 22:01 M40
32 Jennie Blake 28:50 W60
39 George Quarmby 29:53 M60
71 finishers

YCRC 6k Stromlo 15 July
17. Peter Thomson M55 29:53
19. Jennifer Bright W40 30:10
20. Isaac Muscat U14 30:10
27. Sandeep Chandra M40 32:43
28. Ewen Thompson M60 33:03
33. Caroline Campbell W70 41:34
33 finishers

YCRC 3k Stromlo 15 July
59 finishers

Tuggeranong parkrun 15 July






Thomas Howieson


Warrick and Jessica Howieson

Monday, 17 July 2017

come back again

Posted by speedygeoff on Monday, July 17, 2017 with No comments
Song of the week: “Come back Again”, by Daddy Cool. From https://youtu.be/tI3mcR0-wjQ

Sunday, 16 July 2017

weekend photos

Posted by speedygeoff on Sunday, July 16, 2017 with No comments
Cookie running 21:54 at Gungahlin parkrun on Saturday





speedygeese doing an early training at Googong on Sunday.







Saturday, 15 July 2017

How to be extremely productive without getting extremely exhausted

Posted by speedygeoff on Saturday, July 15, 2017 with No comments
"The reality is that stepping away and shifting your focus, whether that’s physical workload or mental workload, allows your brain and your body to take a slight step back and to get away from always pushing the edge."

Article at
http://www.sbs.com.au/topics/life/health/article/2017/07/11/how-be-extremely-productive-without-getting-extremely-exhausted

"Most people think to get better at anything — whether that’s athletics or intellectual learning or whatever — you just need to work really hard. And what that equation demonstrates is the need for balance. Not only do I have to do really hard, deliberate work, but I don’t get growth or adaptation or learning unless I have the other part of it, which is rest, recovery, stepping back and allowing that work to absorb so that I can improve on whatever it is I’m doing."

We train so that we can run fast when we need to?

Friday, 14 July 2017

stress - resilience

Posted by speedygeoff on Friday, July 14, 2017 with No comments

A few weeks ago a medical practitioner told me I was very resilient. I thought I'd check out, what is resilience?

https://hbr.org/2016/06/resilience-is-about-how-you-recharge-not-how-you-endure

Make sure you give yourself time to recover properly from every race and from every hard training session.

Thursday, 13 July 2017

no rain for two months in Canberra

Posted by speedygeoff on Thursday, July 13, 2017 with No comments
... and ~minus 5 most mornings.



But the days are nice and sunny. Let's go running, regardless!