Posted by speedygeoff on Wednesday, March 29, 2017 with No comments
Thursday 23 March Parliament House Giles/Brendan/Jen/Isaac/me running oval 200s.
Sunday 26 March Stromlo Forest Park - cancelled
Sunday 26 March Long distance group: An action-packed Speedy Geese long run with a relatively cold start this morning. Nine starters, leaving from Lyons Shops at 7.30am, including guest visitors Shane and Scully, who appeared to be joined by an umbilical cord. All nine finished except Giles, who tripped over a dog at 22.9k and hit his head on the concrete. He didn’t look very happy about it, mostly because he was 100m short of his 23k and wanted to keep running, plus he forgot to turn his Garmin off straight away, as the blood poured from his head, so his average pace was 5 seconds/km slower. He was happy that it happened near the end of the run though. Ewen’s ambulance service came to the rescue and Giles now looks a lot better, with 6 stitches and a black eye. Distances covered were Ewen and Mhairi 14k (which obviously wasn’t enough for Mhairi, as she was doing hill repeats up Mount Taylor while we drank coffee – mad Scot); Shane & Scully 14 (I think); Giles 22.9; Jen and Sandeep 23; Jacob 25. Dave did a 19k warmup starting at 5.45am and completed 43.3km. With 13 runs over 25k in 10 weeks, including 4 marathons in the past 4 weeks, he's hoping he is ready for a first ever 50k ultra.
Monday 27 March Parliament House. Speedycoach was recovering slowly from surgery so had a day off; the group ran 3 person relays then celebrated Isaac’s 13th birthday. Present were Ruth, Cookie, Colin, David W, Ewen, Isaac, Jen, Jennie, Pieta.
With myself and Giles temporarily out of action, sadly illness has also caught up with Sarah-Jayne and she had to scrap plans to run the Buffalo Stampede ultra.
Watching sports programs, I keep seeing Sarah-Jayne on TV all the time. She is more famous than the rest of the speedygeese put together!
Posted by speedygeoff on Wednesday, March 22, 2017 with No comments
Thursday 16 March Parliament House Giles/Brendan/Jen/Isaac/Jennie/me Rose Garden 200s
Sunday 19 March Stromlo Forest Park Andrew, me, Gavin (new), Matt (new) ran laps
Sunday 19 March Long distance group from Parliament House. Dave reports: "A tough long run with Speedy Geese this morning - 21k warmup around LBG west and central basin from Parliament House starting at 5.35am, plus 17k with the Speedy Geese crew around Red Hill and 7k around LBG central basin (after losing sight of the others) to make 45k all up. Second last long run before the Canberra Ultra (50k). Felt like crap at the end after a big week (140k). Too tired to take any more pics. Susan and Jen did 16k, Bronwyn 18k, Giles 20k, Warrick 22k, Narelle 24k, Sandeep 25k and Jacob did 26k. Sandeep was bouncing around at the end like he could do another 10k. We regrouped for coffee in Acton, where Ruth joined us after her 34k solo and Richard met us with Mr D. Thanks for shouting the coffee and fruit toast Richard ;-) Perfect weather again.
Monday 20 March Parliament House in light rain we ran 25 minutes of relays on the longer loop from the Rose Gardens. Participating were Cookie, Andy, Colin, Dave, David, Emma, Ewen, Garry, Isaac, Jen, Jennie, Pieta, Ruth, Tom, Warrick; and I supervised.
After training, 15 of us enjoyed a dinner and drinks at the Yacht Club.
The speedygeese gathering for their long sunday run
Posted by speedygeoff on Sunday, March 19, 2017 with 1 comment
I usually give the following advice for people running their first marathon:
(a) Long term preparation. You probably need more time than you think to prepare for your first marathon. Deek said ten years; I ran my first after 13 years of running, the last two or three years more specific long slow distance then cross country racing. I think the problem is that people get sucked into seeing the marathon as an early goal in their running career, when it should probably be the culmination of a long and successful career racing shorter distances. As I often say, train for the marathon, but don't even think about racing one.
(b) Short term preparation. I advise that four months before any marathon, you should be comfortable already having built up to your longest training distances. Then in the last four months you can be more specific, doing shorter tempo runs and speed work while maintaining those long training weeks, doing a half marathon dress rehearsal 3-5 weeks before the marathon, and staying well.
(c) How many marathons? Once or maybe twice a year, maximum.
(d) Recovery. Don't stop dead after the marathon, jog! Get the body moving again as soon as practicable, and you will experience a better recovery. And don't ever race or do speed work the week after the marathon, however good you feel.
(e) The race itself. Pacing: My advice to first time marathoners is simply to aim to finish. Not too slowly, you don't want to be out there all day. Not too fast early, there's nothing worse than blowing up and having hundreds pass you in the second half. The best advice is to start off slow and steady and relaxed. After about 15k look at moving up in the field, still relaxed but with an increased perceived effort. After 30k, running with a determination to run strong for 5k. After 35k, throwing caution to the winds and charging towards the finish.
(f) Race plan: know the course; ignore the opposition, stay focused on your own performance, and quietly move as quickly and efficiently as your preparation allows. Despite what I said about aiming "just to finish", have a plan, and be flexible. Don't sprint to catch up if you fall behind; just revert to your planned pace as best you can.
(g) Time predictor: Everyone is different. You probably don't know how to adjust projected times for your circumstances until after you have run a few marathons. If you have established what your "time predictor curve" is, then the predictor becomes useful. For example I could subtract about 7 minutes from my marathon predicted time based on my 5k/10k/half times to get a more accurate prediction. And it is true that, knocking a minute off your 5k times, say, means an 8 minute faster marathon, if you are doing marathon training. So predictors are useful, but don't believe them!
In my early marathon days my plan contained: mnemonics for each segment of the race (All my races, whatever distances, I partitioned so that I could concentrate on one segment at a time); a few options in mind for race tactics (I was trying to win; such considerations you may not find necessary, or do you have a bitter rival you have to beat?); a checklist for the morning of the race (no attempt to sleep for very long; spaghetti breakfast 5 hours before start time, items to take, etc), and time goals for each segment, taking course and conditions into account.
It might be useful to say that for the last 7k I added times to what was on my watch, to calculate a finish time to strike for, I did that every kilometre until the end. Not worrying about what might have happened; looking ahead to what was to come.
But the first marathon had minimal preparation; after that there were real goals.
OK, I typed this off the top of my head. later I might review things I wrote years ago, and update this. Happy marathoning!
Margaret and I at yesterday's parkrun. Not even thinking about marathons any more.
Posted by speedygeoff on Friday, March 17, 2017 with 1 comment
With the Canberra Marathon coming up, here is a picture of the leaders in the Canberra marathon on 5th November 1978.
Garry Hand (on the left) ended up 7th that day, and I ended up winning in what is still my PB.
Note that this was the last time Garry finished behind me in any marathon.
If I am ever to do a new PB it will be out of an airplane.
Posted by speedygeoff on Thursday, March 16, 2017 with No comments
Monday will be Garry's last day for a while ... so we are having our next speedygeese dinner on Monday 20 March at Snapper on the lake... 7:00pm straight after training. Those who attended last time enjoyed the venue!
A reminder about training:
>Every Monday 5:30pm at Parliament House
>Every Thursday at 5:30pm at Parliament House
>Every Sunday at 7:30am at Stromlo Forest Park, grass intervals, and
>On Sundays also at 7:30am, a large group of speedygeese are running very long distances. Different venues. Check "The Speedygeese Calendar of events" post at the head of the blog if you are interested.
and all welcome to Snapper, whether you get to training or not!
Some speedygeese who won't be at Monday's dinner...
They'd sooner stay at the ski resort in Breckenridge, Colorado
Posted by speedygeoff on Wednesday, March 15, 2017 with No comments
Thursday 9 March at Parliament House we ran Rose Garden 200s: Jen, Isaac, Giles, Sandeep running 12 on 2:30; Jennie, Steph 10 on 3:00; me supervising.
On Sunday 12 March at Stromlo Forest Park Andrew and I trained on the grass track as usual, while elsewhere the distance group report follows [thanks Dave]: Every Sunday morning has been perfect for running at this time of year. Today’s Speedy Geese long run saw 8 starters, with 4 doing the 14k short course (Ewen, Susan, Bron, and Isaac) and 4 doing the 24k long course (Mhairi, Jen, Sandeep and me [Dave]). The long course was actually supposed to be 22k but we missed a turnoff that I didn’t know we were supposed to be looking for – the benefits of old age ;-). Sandeep and Dave did a warmup on the grass track, with Sandeep doing a total of 34k and looking strong at the end, and Dave added a lap of the short course to total 44k at 5:09 pace (happy with that). The practice run with Jen on Wednesday proved fruitful and we adjusted the course to avoid the bull and the construction sites and fences, although we still had a few surprises along the way, including cows that acted like bulls and an entire field covered completely in cow poo. Stromlo café had the pleasure of our company for the usual post run banter, although I was a bit miffed when they locked the door while we sat outside on the balcony… something to do with the wind apparently (not Jen’s). I thought maybe it was what was on the soles of our shoes.
Monday 13 March Parliament House Dave and Sandeep ran around in the distance, recovering from their Sunday by doing more of the same; I supervised; running Parliament House Rose Garden relays were Andrew, Garry, Colin; Ruth, Jennie, Jessica; Warrick, Andy, Ewen; and Tom.
Our group dinner after Monday training will be at Snapper: next Monday, 20 March.
Posted by speedygeoff on Sunday, March 12, 2017 with 1 comment
Today I complete 55 years of running.
That's 55 years continual membership of athletic clubs.
There are no plans to stop running soon.
Highlights from early days worth mentioning:
• May 1965 – winner SA Schools one mile track championships, 4:32.2, just before my 17th birthday.
• July 1978 – seventh in the National Marathon in 2:30.05 in “steam-bath” conditions, Caboolture, Queensland.
• November 1978 – winner Canberra Marathon, 2:26.58, a new ACT open record at the time.
• 1979 – ACT Distance Runner of the year.
• January 1984 – 3000m in 8:47.3, an AMA M35 Australian record which stood until 2015.
Current goals worth mentioning:
• May 2018 and beyond – run some sub 20 minute 5k races as an M70.
On current indications, this is achievable if I remain injury free.
Although given that the last time I went under 20 minutes was in 2008, this is a big ask.
As goals go, this is more than enough to think about for now!
Racing on the Woden grass track where I first broke 16 minutes for 5k. I went on to run sub 16 about 60 times, up until 1991. My fastest 5k track was 15:10.
Posted by speedygeoff on Saturday, March 11, 2017 with No comments
From the volume of training they are doing, it looks as if Sandeep and Dave and Ruth are running the Canberra marathon in one month’s time.
And, should anyone want marathon tips, whether regarding preparation or racing, I can help. I have run a few. Maybe I will post some tips, of a general nature, in a later post. Or you could simply search my archives.
Posted by speedygeoff on Thursday, March 09, 2017 with No comments
YMCA Canberra Half Marathon – Saturday/Sunday 27/28th May. The half marathon will be held on Sunday 28th May commencing at 8am from Lennox Gardens. Entries are now open and the link is https://www.registernow.com.au/secure/Register.aspx?E=23770 On the Saturday we will have a 1.6k Mini Jog for young children and a 5k Fun Run. More details on these events later in the year. Entries for the 5k and Mini Jog are taken on the day (Saturday afternoon 27th May). Please note all finishers in the Mini Jog will receive a medal.
Half Marathon Training Group. This group commenced on 25th Feb, and it is still not too late to join in. If you have basic fitness and you want to run a half marathon then join this group. The group meets three times a week on Tuesday and Thursdays at 6.30am at Lennox Gardens and at 7am on Saturday at various locations. To register for the training group go to https://www.registernow.com.au/secure/Register.aspx?E=23494 on completion of the YMCA Canberra Half Marathon this group continues as the TTS Training Group. This group meets on Tuesday and Thursday at Lennox Gardens (behind the Hyatt) at 6.30am and on Saturday around the ACT at 7am. Turn up on a Tuesday or Thursday for more information. IF YOU CAN DISTRIBUTE FLYERS OF PLACE FLYERS IN YOUR WORK PLACE please let [the YCRC] know.
Posted by speedygeoff on Wednesday, March 08, 2017 with No comments
Thursday 2 March Parliament House we ran "Rose Garden 200s": Jen, Isaac, Giles starting on 2:30; Garry random; Ruth, Jennie, Steph on 3:00; me supervising.
Sunday 5 March Stromlo Forest Park: Andrew and I ran as usual on the grass track from 7:30am. Next week (the 12th) the distance group will be starting at the same time and location.
Sunday 5 March long run: "Another great day to be out running on the hilly trails near Hackett with Speedy Geese. A smaller group today, with some out of town or rogaining. Starting at 7.00am, as usual, Ewen did the first loop (about 12k), Susan added part of the second loop, including the 2k continuous uphill to do around 16k, while Giles, Sandeep, Warwick and Dave did both loops (around 20k). Sandeep did some extra kms (while we drank coffee) to do a total of 30k. Had to drive him home because he couldn't walk ;-) Dave started at 5.30am and did 17.5k down to the lake and back before the others arrived, and completed 40km in total in 3 hours 36 minutes (happy with that :-) ). Finished off with water, grapes, banana, more water, coffee, raisin toast, more water and more coffee. Thanks for organising the course Giles."
[Report by Dave]
Monday 6 March Parliament House running 2 sets of 3 person relays, Andy, Christopher, Colin, Dave, Ewen, Garry, Isaac, Jen, Jennie, Rae, Ruth, Sandeep, Vanessa, Warrick participated with me supervising.
There will be training at Parliament House as usual on Canberra Day 13 March.
Our next group dinner will be at Snapper a week later on 20 March.
Posted by speedygeoff on Friday, March 03, 2017 with No comments
But after today's late morning run, Garmin says recovery time 56 hours. I have two more long easy runs scheduled Saturday and Sunday! Saturday, a trot around Gungahlin, and Sunday a trot around Stromlo.
This is the same Garmin that tells me to move when I have been sitting down after a hard workout. Be consistent!
Then there will be an "Active" exercise class and a morning run on Monday, as well as Monday night training at Parliament House.
I wonder if "coach Garmin" will then prescribe a year off?
Exercise class participants doing a warm-up run near "Embrace" fitness centre on lake Ginninderra.
Posted by speedygeoff on Thursday, March 02, 2017 with No comments
March is the last month with daylight saving, so I have scheduled training sessions appropriate to the season.
Parliament House: subject to change, my plan is to conduct zigzag relays or the like on Mondays, when there are sufficient participants and provided it's not too hot; and to resume Rose Garden 200s on a range of times on Thursdays. There is no plan in March to resume long intervals or hill reps.
Other: On Sundays I will continue at Stromlo Forest Park for anyone wanting a recovery run on grass, or a set of intervals of any length (anything from 100s to 2ks)
Saturday parkrun: Numbers of speedygeese turn up at Gungahlin, Ginninderra, Tuggeranong, and Burley Griffin. Queanbeyan parkrun is launching soon and I won't be missing that if I can help it.
And plenty of people doing longer runs together to take advantage of the excellent Canberra autumn climate.
Julie at the end of a long run with Ruth, before Julie returned home to Brisbane.
Posted by speedygeoff on Wednesday, March 01, 2017 with No comments
Our speedygeese training: On Thursday 23 FebruaryJen, Isaac, Giles, Steph S, and I ran small loops from the small oval at Parliament House – it was very warm.
Sunday 26 FebruaryAndrew and I ran at Stromlo Forest Park.
Meanwhile at the same time a report from others of our group who run long on Sundays… “Another perfect day for Team Speedy Geese long run. Starting at the Corkwood plantation at the Arboretum and heading off up Mount Painter, Bronwyn did 14k and Ewen 16k. Warrick and Susan finished up with 19k. Jen, Sarah-Jayne, Sandeep and Dave continued on around the Arboretum, with Jen and Sarah-Jayne finishing with 23k and Sandeep (who’s doing the Canberra Marathon in April) doing a respectable 25. Dave did 10k before the start and managed to thrash out a slow 36k all up (someone has started a vicious rumour that Dave is doing the marathon). Giles and Jacob [new to me] ran from home and back plus Mt Painter, with Jacob completing 25k and Giles pumping out 31. Most importantly, we finished off with coffee and cake (or similar) at the Arbo café. Thanks everyone and thanks Sandeep for the pics.” [and Dave for the report]
And on Monday 27 February back at Parliament House Ewen ran early; Dave just ran; I supervised, and running two sets of 12 minute continuous relays were Andy, Christopher, Colin, Ewen, Garry, Helen, Isaac, Jennie, Mick, Ruth, Sandeep, Susan, Tom, Warrick, and Emza (new).
Speedygeese Sunday group
I plan to advertise these weekly Sunday runs as information comes to hand, usually latish in the week. As for me I will have to stick to the soft grass at Stromlo Forest Park until my fitness improves.