speedygeoff's school of running

never give up

2012-01-30T13:44:00.000+11:00

Coming Events Week 5 of 2012:
Monday 30 Jan 4:30pm *Parliament House 8k jog
Monday 30 Jan 5:30pm *Parliament House speedygeese training
Tuesday 31 Jan 12:15pm Lake Ginninderra 7k
Tuesday 31 Jan 6:15pm *Summer Series Race #1 Stromlo Forest Park 5k
Wednesday 1 Feb 12:15pm BBQ Stakes 6k Woden
Thursday 2 Feb 6:00pm *ACTVAC track, Bruce. 3000m, 1500m, 3k/5k
Friday 3 Feb 12:15pm Customs 5k Commonwealth Park
Saturday 4 Feb 7:00am *Metro Runners Acton Ferry Terminal
Sunday 5 Feb 8:00am *Stromlo Forest Park speedygeese training
Sunday 5 Feb 9:00am Women’s 6k Jogalong, Weston Park
* = I expect to attend

I'm a bit late posting today - and haven't had time to check out race results from the last few days - no internet connection all morning! Methinks netspeed was down.

My son Nathan is officially a soldier today. I am amazed at what he had to go through during his basic training. But he never gave up. He even did over and above what he was told to do. And ended up winning the most prestigious award given to recruits, the "Most Outstanding Soldier" award. That's my boy.

Yes, "Musician Nathan Moore" was the most outstanding soldier and received this trophy. We had three exciting days in Wagga Wagga and Kapooka, and Nathan is now heading for Melbourne to complete the musical side of his training.

(Click to enlarge). Nathan and his wife Lisa. Lisa and youngest son Samuel flew from Brisbane to Canberra and then came with us up to Wagga Wagga for the occasion.

new routine

2012-01-29T06:00:00.034+11:00

This coming week my routine changes slightly. No more gym classes on Monday+Wednesday, I am switching to Tuesday+Friday. This gives me an easier Monday with one hour less of exercise, but I shall still run in the morning and do full-on training at Parliament House in the afternoon. This may help me do better at chin-ups! Tuesdays become a bit tricky with gym in the morning plus a jog, and the YCRC Summer series race at 6:15pm. Wednesdays I will now have time to go for a longer early morning run before my lunchtime commitments. Friday is effectively a rest day, just the gym session and a few kms of easy running, plus chin-up training! I am sure that the ability to complete ten chin-ups by the end of February will significantly help me reach my 20 minute 5k goal.

Not much of a change of routine really. Still 100k per week, still one day only pushing the pace.

I have not yet entered April's marathon/50k, I still have a week or so to think about it. Now that is serious!

"Tear yourself away from Facebook and give me dinner."

smile

2012-01-28T06:00:00.003+11:00

the kick

2012-01-27T06:00:00.015+11:00

Made back in 1995, a future Olympian shows early form.
http://www.youtube.com/watch?v=pNSWTwB-_bk

A race doesn't have to be close to be enjoyable to watch. I remember as a boy watching the National Cross Country at St Mary's in Adelaide, where a young Ron Clarke thrashed the field. And I remember competing in a marathon at Richmond, NSW when John Farrington sprinted away at the start, to end up with a solo 2:11. Such performances were more exciting than a close, slower race would have been.

in two minds

2012-01-26T09:11:00.000+11:00

I was in two minds last night at the track; I couldn't work out if I were running a 3k or a 5k - the two events are combined - and I set off running the 5k but switched at the 2k mark for no reason at all. The splits were 4:04, 4:06, and 3:53. It didn't help that I misread my time at 2k as 8:00. But I still don't know why I then decided to complete just the 3k. I must focus more! It was, however, my fastest 3k since 2009. And it felt good to run faster than 4 minute pace for about 500m towards the end.

Craig ran a seriously big PB in the 5k, 21:30. Which incidentally is 17 seconds under Bronwyn's PB meaning he has achieved his primary goal in the 3000m and the 5000m; next Thursday is the 1500m Craig! Maria celebrated her 57th birthday by taking 30 seconds off the ACT W55 5k record, running ~21 minutes. Geoff S won his first ever age handicapped (Pennington or Higgins) 800m with an excellent run, with the two Kathy S's finishing second and third. There were many other highlights.

When I taper, as Ewen says probably for the ACT Championships, a sub 20 5k shall occur.

Now, the Summer Series starts on Tuesday, Jan 31 at Stromlo Forest Park (6:15pm) - see http://www.canberrarunner.org.au/index.php?module=News&action=ShowNews&id=268
That means we will have many choices of races. I shouldn't race flat out on both Tuesdays and Thursdays. I must set out a plan and stick to it. I am in two minds: this is fun but it is serious too!

"In Australia we have serious challenges to solve and we need serious people to solve them"

80 days to go until the ultra. And an opportunity to switch to the marathon if I am not focused. Now that's serious!

I shall break 20 minutes for 5k

2012-01-25T08:58:00.000+11:00

Happy Birthday Maria, 57 today. When this blog was young, seven years ago, I wrote a profile of Maria on her fiftieth birthday. See http://geoffmoore.blogspot.com/2005/01/happy-50th-birthday-maria.html. She is still performing brilliantly, achieving one of the highest age-percentages of the speedygeese.
And Riki my cat is a teenager today. 13.

A recent fad, something called “Crossfit” has a following even here in the ACT, so I found this article helpful in analysing what it is about. I guess fad training systems have the same problems fad diets do. They work for a while but don't stand the test of time. http://www.scienceofrunning.com/2012/01/crossfit-endurance-tabata-sprints-and.html

I shall break 20 minutes for 5k.
I shall break 20 minutes for 5k.
I shall break 20 minutes for 5k.
I shall break 20 minutes for 5k.
I shall break 20 minutes for 5k.
I shall break 20 minutes for 5k.
I shall break 20 minutes for 5k.
I shall break 20 minutes for 5k.
I shall break 20 minutes for 5k.
I shall break 20 minutes for 5k.

Annoying enough? Good.

cat stretch

2012-01-24T10:00:00.001+11:00

Training at Parliament House last night: Major construction was happening in preparation for the Australia Day concert, but there was room on the grassy area down towards old Parliament House for us to run continuous relays, for a change, it being cool enough for a harder session. Eighteen participants meant we had six teams of three: for twelve minutes of shorter sprints we formed three fast balanced teams and three other (I won't use the "s" word!) balanced teams. And for fifteen minutes of longer sprints we reformed into six balanced teams. In a rectangle on the grass; Short intervals: alternately diagonal or up, recovery across. Long intervals: diagonal and up, recovery down and up. Taking part were Andrew, Andy, Caroline, Cathy, Colin, Craig, Ewen, me, Havilah (new), Laura (new), Lauren, Lincoln, Mick, Neil, Ruth, Warrick, Yelena & Zainab. Ewen & I ran 8k early as well. And I had run 6k in the morning, trying to get extra distance in before going away later in the week.

Song of the week: Charlie Brown, by Coldplay.

A rare bit of political commentary:With the US a long way from here, but the media covering political events there as if it were the main topic of conversation in Australia, which it isn’t, I am rather tired of hearing US politicians talk incessantly about “democracy” as if it’s the universal panacea for all the world’s ills. I am rather more impressed by the ideas expressed in the following quote, seen recently on a friend’s blog.“Democracy in the eighteenth century was not yet the article of faith that it would become in the decades following the American Revolution. It was still a technical term of political science, meaning simply rule by the people. In traditional political thinking going back to the ancient Greeks, rule by the people alone was never highly regarded, for it could easily slip into anarchy and a takeover by a tyrant. The best constitution was one that was mixed or balanced, where the people's rule was offset by the rule of the aristocracy and monarchy. Eighteenth-century intellectuals admired the English constitution so much because it seemed to have nicely mixed and balanced the three simple forms of government, monarchy, aristocracy, and democracy, in the Crown, House of Lords, and House of Commons."- The Americanization of Benjamin Franklin, Gordon S. Wood.

Stretch like a cat

angry bird

2012-01-23T09:02:00.000+11:00

Coming Events Week 4 of 2012:
Monday 23 Jan 4:30pm *Parliament House 8k jog
Monday 23 Jan 5:30pm *Parliament House speedygeese training
Wednesday 25 Jan 12:15pm BBQ Stakes 6k Woden
Wednesday 25 Jan 6:00pm ACTVAC track, Bruce 1000m, 800m, 3k/5k
Thursday 26 Jan Orroral Australia Day Classic, 20k
Friday 27 Jan 12:15pm Customs 5k Commonwealth Park
Saturday 28 Jan 7:00am Metro Runners Acton Ferry Terminal
Saturday 28 Jan 10:00am TACT Half Marathon
Sunday 29 Jan 8:30am ACTVAC Handicap Aranda Bushland
* = I expect to attend

I expect to be away Friday thru Sunday but will be back in action next Monday.

Meanwhile, be good!

what you're built for

2012-01-22T14:09:00.000+11:00

Sprint-Marathon Relay Sunday 12 February, Dunrossil Drive.
Meet at 7:15am for an 8:00am start.
Runners are seeded into teams of six.
See Jim White to register,
or call him on (02) 6231 4168.
Cost is $4:00 per person, on the day.

Training this morning at Stromlo Forest Park were Andrew, Abi, John, Thach, Jacob, Lucia, Ewen, Ruth & I. The quicker runners did 3 x 1k as follows

	km1	km2	km3	Avg
Andrew	3:41	3:41	3:30	3:37
Abi	3:43	3:41	3:37	3:40
John	3:48	3:42	3:59	3:50
Thach	3:52	3:52	3:54	3:53
Jacob	3:53	3:56	3:46	3:52
Lucia	4:02	4:01	4:01	4:01

Running: It's what you're built for

alive for another day

2012-01-21T11:35:00.001+11:00

Happy Birthday Charlie McCormack, 47 today! I hope you celebrate in style.

Today's run at Acton Ferry Terminal wasn't too bad, we had a cloud cover and it even felt cool early on. Susan ran 5k, Ann ran 12k, Miranda about 19k, while Suzie, Andy, Zainab & I completed 22k. Didn't see Ewen or Ruth, did they sleep in? Did see Katherine, Liz, Bronia, many others. At the 16k mark, I even managed a set of six chin-ups, a recent record. And the 22k felt like a short run, which is a very good sign.

What work was like before I retired

PC or Mac

The general problem
Two users report that comments don't work for them in this blog. Anyone else? I suspect they may be using old versions of Internet Explorer, but I don't really know. I suggest they try Chrome on their PCs and tell me if that fixes it, which will be a help in working out what the problem is. So If you too cannot access comments, please let me know. I may end up reverting to pop-up window (hopefully not losing existing threaded comments, except they won't be threaded any more) or reverting to the basic threaded format blogger provided, which was not all that attractive looking but seemed to work for everyone, I think, after just one bug-fix by me.

big day

2012-01-20T09:55:00.003+11:00

Speedygeese results
3000m
M50 Rod Lynch 11:45.68 72.5%
M60 Geoff Moore 12:07.87 77.2
M40 Craig Davis 12:20.58 64.3
M50 Mick Horan 12:25.31 68.6
M60 Bob Harlow 12:49.49 73.7
M50 Roger Pilkington 13:13.41 65.0
W45 Janene Kingston 13:59.93 67.4
W55 Cathy Montalto 15:25.95 71.7
M70 Tony Booth 15:45.86 66.2
M50 Ewen Thompson 15:55.39 54.4
W60 Ruth Baussmann 16:02.37 71.1
W65 Margaret McSpadden 17:51.20 67.9

1500m
M40 Andrew Simpson 4:54.59
W40 Heidi Johnston 5:15.47 78.7%
W40 Emma Adams 5:19.73 78.5
W30 Abi Fargher 5:20.04 72.9
M50 Rod Lynch 5:23.01 75.9
M50 Mick Horan 5:36.54 72.9
W55 Maria O'Reilly 5:46.01 87.8
M50 Roger Pilkington 5:46.17 71.5
M50 Gary Bowen 5:52.25 70.9
W40 Amanda Walker 5:53.32 72.7
W60 Kathy Sims 5:54.09 89.5
M60 Bob Harlow 6:26.95 70.1
M70 Tony Booth 7:11.07 69.2

Also, John Kallinikios (spelling?) ran 5:42.59

400m
M60 Geoff Sims 60.26 89.4%
W40 Emma Adams 67.72 79.1

spiral 4 laps
7 Cathy Montalto W55 7:57
8 Roger Pilkington M50 6:29
11 Margaret McSpadden W60 9:55
12 Graeme Patrick M55 6:49
13 Kathy Sims W60 6:51
18 Maria O'Reilly W55 7:12
23 Rod Lynch M50 6:31
25 Gary Bowen M50 7:01
26 Ruth Baussmann W60 8:48
27 Janene Kingston W45 7:38
28 Mick Horan M50 7:54
29 Geoff Barker M65 11:17
30 Tony Booth M70 10:20

Congratulations to Andrew for a fast time in his first 1500m race, leading all the way and winning it. Abi too ran her first ever 1500m and did very well.

In the earlier race, the 3000m, Craig's big pb puts him ahead of his rival Bronwyn's pb. That's been his goal. Now it is up to Bronwyn to reclaim it! But conditions were pretty bad and a ten second faster time is on the cards.

My best 3000m time in 2011 was "12:07" twice, and in 2010 12:07.94, so yesterday's 12:07.87 was my equal best time since 2009. Guess I am happy with that, but around 11:45 should be my goal in these races. I shall try again another time when it isn't hot, humid and blustery, and when I can tuck in behind some of these faster starters. Short races are a good test of how marathon training is going, which means it is probably going well.

FOOTNOTES
1. Next week only, Vets track is on Wednesday evening. There is a 1000m, an 800m which is a handicapped event, and an attractive looking 3k/5k at the end of the program.

2. The Sprint-Marathon Relay is on Sunday 12 February, 7:15am for an 8:00am start. I have put my name down, and I recommend that members of all the Sunday training groups go in it as well. It's a great event. The venue is Dunrossil Drive and the cost per person is $4.00, paid on the day. Register with Jim White when you see him, or ring him on 6231 4168. He seeds everyone into teams. It is a continuous relay, like our relay training sessions only longer, with 1k legs and a 2k leg, and each team of six totals about 36k, not quite a marathon.

After such a big day, time for a nap.

the real world

2012-01-19T06:00:00.000+11:00

Vets track today
I shall run the 3000m at 6:00pm, aiming to break 13 minutes in the heat. Then I shall jog around and watch the other events - 1500m, 400m, 4 lap spiral - as the evening starts to bring cooler weather. Of course, it could rain; all the better.
The reason for saying sub-13 is that my first-up race in 2011 was a 3000m in 13 minutes exactly.

Training this coming Monday
If we get a good turn out again we can run relays in teams of 3: for example if we had 24 of whom 9 were very speedy, which is quite likely, I would choose three balanced teams of the fastest runners, and five balanced teams of the rest.

Coming up: YCRC Summer Series races, 6:15pm Tuesdays
31 Jan Stromlo Forest Park
7 Feb Boat House East
14 Feb Telopea Park
21 Feb Barrenjoey Drive
28 Feb Weston Park
6 Mar Acton Ferry Terminal
13 Mar Black Mt Peninsula
20 Mar Stromlo Forest Park

Meanwhile of course I will continue with Saturday mornings at Acton and Sunday mornings at Stromlo.

Only the Irish would produce a front page like this

Meanwhile, back in the real world

Remember to enter for the Australian Running Festival events being run on April 14-15. If you enter the Half Marathon or the Marathon you will be sharing the start line with me, running my first 50k ultra! The website is http://www.runningfestival.com.au/.

By the way, to enter the ultra, you simply enter the marathon; any marathon entrant can choose to continue on, on the day. Which also means that I can choose to stop at 42.195k!

seven years

2012-01-18T08:18:00.000+11:00

This blog is seven years old today!

Training group size
After we had 22 training at Parliament House this week, I was asked if that was the most we have had? No, here are the official records!

31 at North Lyneham on Tuesday 12th June 2003
30 at Parliament House on 20 September 2004
30 at Parliament House on 3 March 2008

I would like to see our training group grow in numbers. Not at the expense of other training groups. But I would love to see us exceed 100 participants each week. Can we accommodate 100? Yes, because the training can be adapted to suit most people who join us. We can break up into groups of speedsters, middle distancers, and long distancers. We can run relays to ease any congestion on the tracks. Where will the numbers come from? Mainly from new people. And who brings in new people? Mainly the newest members. Go for it!

Pre-workout-supplements. Don’t ever take these kind of supplements, and don’t get sucked in by articles like the one at http://www.abc.net.au/news/2012-01-17/pre-workout-supplements/3774122 which, even though it seems to be warning readers against taking dangerous supplements, actually tempts them to try some. And why not, someone may ask? The risks should be obvious. And, we are in this game for the long haul, not just to feel good tomorrow. Don’t be tempted!

Seven years of blogging. I shall keep going, I should get it right one day..

Run on!

overcoming

2012-01-17T10:46:00.000+11:00

Training last night at Parliament House: There were 22 runners in attendance in total: Abi, Nadine, Tim & I ran 8k early, I nearly managed 5 chin-ups on the way; Ewen ran 6k early. In our warm-up at 5:30pm we had another go at chin-ups so I got another 3 in. Another not-too-hot day, and we set ourselves various challenges around the Rose Garden loop, surging 200m during every lap. Nadine ran continuously for nearly 13 laps in the 30 minutes; Ewen ran continuously for 10 laps before stopping. Abi, Andrew, Colin, Craig, Jen, Kym, Lucia & Tim ran 12 laps on 2:30. Cookie, Andy, Cathy, Jill, Lauren, Mick, Neil, Ruth, Yelena & I ran 10 laps on 3 minutes; Lincoln switched groups mid-session, running 6 laps on 2:30 followed by 5 laps on 3:00; and Garry was there too, running five laps on 3:00 then switching to the 2:30 group to run 3 laps with them.

The real challenge?

On the other hand, the presence of "other runners" will always help us do better, just as our presence helps other runners do better. Ultimately though it is largely about us overcoming our own perceived limitations.

"Quitting" doesn't work. Realise that being an overcomer takes time and perseverance. Commit yourself to being an overcomer, and you surely will succeed.

The three C's of running:
Commitment
Consistency
Common sense
http://geoffmoore.blogspot.com/2009/05/committment-consistence-common-sense.html

looking spiffy

2012-01-16T12:09:00.000+11:00

Coming Events Week 3 of 2012:
Monday 16 Jan 4:30pm *Parliament House 8k jog
Monday 16 Jan 5:30pm *Parliament House speedygeese training
Wednesday 18 Jan 12:15pm BBQ Stakes 6k Woden
Thursday 19 Jan 6:00pm *AACT/ACTVAC track, Bruce 3k, 1500, ~~3k/5k~~ spiral 4
Friday 20 Jan 12:15pm Customs 5k Commonwealth Park
Saturday 21 Jan 7:00am *Metro Runners Acton Ferry Terminal
Sunday 22 Jan 8:00am *Stromlo Forest Park speedygeese training
* = I expect to attend

Results Customs 5k 13 January
Yili Zhu 22:19
Jen Bright 23:30

I seem to have no energy today. It feels like Monday. But I am still looking forward to meeting my friends for training at Parliament House later today, it is the highlight of my week.

one day too late

2012-01-15T15:35:00.000+11:00

How to make threaded comments work. Posted by nitecruzr one day after I had figured out the same answer. http://blogging.nitecruzr.net/2012/01/two-level-comments-and-one-known-post.html

One mile handicap net times from Thursday
M55 Ken White 5.50.81
M50 Mick Horan 6.06.10
M50 Roger Pilkington 6.12.19
W60 Kathy Sims 6.36.59
M60 Bob Harlow 6.44.89

goose-egg (via Damian Rutledge) Nearly had egg on my face earlier... instead ended up copping one fair & square below the knee whilst having a late night run, thanks to a passenger in an oncoming car. Would have had the window down, ready to throw. Felt like I was in a game of Paintball! Bloody charming ain't it?

Yelena has been on holidays. She will be back soon to give the W30's a bit of a shake. Joel probably took this.

This morning Ewen & I finished our week with a 14k run, while watching kilometer intervals run by Andrew (averaging 3:23's), Thach (3:49's), Jacob (3:50's) and Lucia (4:01's).

Lucia and her little sister, at a Healesville restaurant. Photo borrowed from Facebook.

14 days 200k

2012-01-14T11:34:00.001+11:00

I am not sure how long I can keep this up for, certainly not when I start racing again, but that's 100k for each of the first two weeks of the year. A good start towards averaging 80k per week. Helped by the mild, to say the least, weather.

Canberra is such a good place to train through summer, relative to the rest of Australia. Canberra is good for lots of things:

Synchronised window washers

Double rainbows

Kangaroos (I took this photo at the Australian Institute of Sport)

Friends to run with (Leanne at the War Memorial cafe after a run around Mt Ainslie last week)

There was a good turn-out for Leanne's last run this morning; she returns to Melbourne next week. Running were Shane, Warrick, Ann, Alison, Zainab, Leanne, Miranda, Irwin & me. Leanne's mum Gina was there too, walking, Karen went with her. Did I miss anyone? Yes, we will so miss Leanne in future weeks. Later Ewen, Andy & I completed a longer run.

p.s. threaded comments are now implemented, although I had to fiddle around with the html to get them working. You can choose to comment on a post as previously, or you can comment on an existing comment by clicking "reply".

rescuing the runners

2012-01-13T10:24:00.001+11:00

"I thought to myself - 'the 1996 race record was safe for another year'."
Even in mid summer: [click on link] what happens when the weather closes in during a mountain ultra!

Radio operators during the ultra: all the runners withdrew or were rescued after the weather set in. Many were suffering from early signs of exposure.

Surfboard or toboggan?

speedygeese track results 12 January
400m
Geoff S 60.66
Emma 67.99

3000m
Andrew 10:56.66
Heidi 11:26.07
Katie 11:35.71
Maria 12:08.18
Mick H 12:08.50
Lucia 12:14.67
Helen 12:18.89
Roger 12:26.77
Bronwyn 12:33.25
Bob 12:57.52
Amanda 13:02.84
Ewen 13:34.93
Ruth 15:35.47

record low

2012-01-12T09:49:00.000+11:00

I am wearing four layers of clothing this morning. Last night we Canberrans experienced the lowest temperature ever recorded in January, 1.6 degrees at 5:49am. Not as cold as our neighbours in Goulburn though, where the temperature dropped to a record -0.1. But the sun is shining and I shall run for a couple of hours in a warm part of the day.

We didn't expect snow

Yesterday at Falls Creek, Victoria, where many of the top runners have gathered to train during summer. Photo by one of them.

How to kick at the finish of a race:

· Get to the end more aerobic than anyone else

· Have a larger degree of anaerobic capacity to use.

· Have a large reserve of motor units you can call upon

· Be able to use them in fatigue!

· Be close enough and feel good enough where your body extends it's [sic] limits a little- be motivated and challenged with goals just far enough to challenge yet close enough to be achievable.

Full article at http://www.scienceofrunning.com/2011/09/science-of-finishing-kick.html

Glass and a half

Liz Bennett running the marathon on Sunday in Hobart. Got in just ahead of the weather, I'd say.

sunset

2012-01-11T12:11:00.002+11:00

West Belconnen, last night.

Gym done, shopping done, dishes done, now to run 16k before the rain hits. Or is it going to snow? It could be a little cool at Thredbo today during National Running Week!

Good weather for penguins.

rough going

2012-01-10T09:32:00.000+11:00

Training at Parliament House: Tim, Nadine & I ran 8k early. Nadine sustained an ankle injury towards the end of the run and went home to ice it. For the main session, Tim & I were joined by Cookie, Andy, Bronwyn, Caroline, Craig, Ewen, Jacob, Jane (new), Jen, Kym, Lauren, Lincoln (new), Mick, Neil, Ruth, Tim, Warrick & Yelena. The session goal was to complete 11 of our Rose Garden circuits on 2:45, sprinting the top 200m. 16 of the group achieved this. Some chose not to wait for 2:45 and made it a continuous run: they did 13 200s (Bronwyn), 14 (Jen, Kym & Craig) and 15 (Tim). It was hard going but everyone ran well.

I was pleased to equal my recent record of three chin-ups, during the early run, then at a second attempt during the warm-up, managing five. I should be able to do ten straight soon??!!

Spofforth Street - rough going for the hoons

On a recent run I was delighted to see a series of speed bumps along Spofforth Street, along the back of Holt close to my home. I hadn't run there for a while. Every morning well before the sun comes up Canberra low-life are hooning around, doing burn-outs and drag racing. The speed bumps might keep some of these morons away which can only improve the quality of sleep. As you know, a good night's sleep is essential for everyone's health and well-being, particularly for tired athletes, not to mention students, parents of young children; normal people!

Track
This Thursday there's a steeplechase, a mile, and a 3000m on offer, but I won't be able to go. The following week, Thursday 19th, there is a 3000m at 6:00pm which I will possibly run, even if the day is hot. Just to see if all this hard training is producing results.

rain yesterday snow today

2012-01-09T09:01:00.000+11:00

Coming Events Week 2 of 2012:
Monday 9 Jan 4:30pm *Parliament House 8k jog
Monday 9 Jan 5:30pm *Parliament House speedygeese training
Wednesday 11 Jan 12:15pm BBQ Stakes 6k Woden
Thursday 12 Jan 6:00pm AACT/ACTVAC track, Bruce
Friday 13 Jan 12:15pm Customs 5k Commonwealth Park
Saturday 14 Jan 7:00am *Metro Runners Acton Ferry Terminal
Sunday 15 Jan 8:00am *Stromlo Forest Park speedygeese training
* = I expect to attend

Liz Bennett's marathon time in Hobart yesterday was 3:31.32. See her blog post http://jogsjogblog.blogspot.com/2012/01/chocolate-marathon.html.

Snow is predicted in Tasmania today...

...and with a maximum of only 25 degrees in Canberra, it is another perfect day to go for a run.

games we play

2012-01-08T16:05:00.000+11:00

I don't know what games you play, or what games you might have been planning to play starting on 1 January this year. But the easiest game in town is running; you just step out of the door and do it. It's not too late to start; there are still 359 days left; go for it! And if you need running buddies, I know people who run at nearly every time of day, except, Akipk, after midnight in civic. And if you are reading this, Akipk, I'm known as "canberrarunner" in the forum in question, check my comment!

As for me, it is the eighth day of January, so my streak equals nine days, and this week I ran exactly 100k, my running week starts each Monday. Today I ran with Ewen, Andrew, Thach & Jacob at Stromlo Forest Park. Some did a set of 3x1k; Andrew averaged a shade under 3:30, Thach about 4:00, and Jacob about 4:05.

What a great morning for running! While down in Hobart, Liz Bennett was running in the Cadbury Marathon. 2012 results are due shortly at http://www.cadburymarathon.com.au/.

Get in the Game

Lisa Wilson (35255) on the front cover of the athletics program for the 2011 Australian Masters Games, Adelaide.

Tomorrow, check this blog for what's on in week two, as far as the speedygeese are concerned, or check our facebook page at http://www.facebook.com/groups/287488711234/.

short story of the 10k

2012-01-07T12:32:00.000+11:00

Never did get the hang of 10k. Ran some good Canberra Times Fun Runs, the fastest being 32:14 as an M40, although my best was probably a 30:30 run in the Fun Run years earlier when it was only 6 miles and not 10k. Before I ever ran 10k on the track, I decided to prepare for some track 10ks by going to the grass track at ANU, next to the Sports Centre, in the days when there was a full 8-lane athletics track there, sadly no longer since the demise of athletics at our tertiary institutions. I ran some timed 10k time trials over a few weeks; 25 full laps of the track; just to get a feel for the event, and knowing that dress rehearsals were the way to go. Then over the next few years, I did race some 10ks; 34 mins, 33 mins, finally 32 mins plus. My 10k PB though was an odd one; at the age of 35, that summer I joined a gym, worked on upper body and lower body strength, and managed to develop a sore lower back with sciatica. So I rested up a bit, then went in a Vets 10k track race on 22/3/84, which being an ACTVAC event had a large field of slow runners. That's where I managed a PB of 31:59.3 - actually 31:57 on my watch - in a race where, way in the lead of course, I multi-lapped so many of the runners, that at one stage I remember going four wide on a bend around runners lapping other runners. I would have run well over-distance. On the plus side, this was the only race in 50 years where I have felt as if my legs and knees were coming up effortlessly with each step, a result of the lunges and half squats I had been doing in the gym. I remember having trouble with pins and needles in one foot during the race, a legacy of the sciatica and back problems. Not many Vets run that sort of time now: do today's runners train hard enough if they are serious about improving? Anyway, like the 5k and the marathon, the 10k was yet another event where I knew I could go a lot faster but it never happened.

Pictures speak lauda than words

Every second driver in Canberra this week thinks our roads are raceways. I wish they'd go away.

why am I here?

2012-01-06T16:20:00.000+11:00

Results ACTVAC speedygeese Thursday 5 January
800m
M60 Geoff Sims 2:26.52 88.2%
M55 Ken White 2:28.95 83.4
W40 Emma Adams 2:30.96 78.5
M50 Roger Pilkington 2:48.72 70.7
W60 Kathy Sims 2:56.47 82.6
M70 Tony Booth 3:26.27 70.3

3000m
Andrew Simpson 10:41.88
W55 Maria O'Reilly 12:26.68 85.3%
W40 Emma Adams 12:29.46 71.3
W60 Kathy Sims 12:36.27 89.1
M50 Andrew Matthews 12:48.99 66.5
W40 Bronwyn Calver 12:52.04 69.2
M60 Bob Harlow 12:55.03 73.2
W40 Amanda Walker 12:57.11 70.3
M70 Tony Booth 16:44.23 62.3

5000m
W45 Katie Forestier 19:59.64 79.5%
M45 Damian Rutledge 20:55.09 66.3
M50 Roger Pilkington 21:30.09 68.7
W50 Helen Larmour 21:31.85 79.7
M50 Ewen Thompson 23:55.74 62.3

Best run of the day - Maria. Must have recovered from her New Year's Eve party. I nearly got to track: I pulled into the car-park and got out of the car, then asked myself "Why am I here", got back in the car again and drove home, going for a steady 10k training run instead. I am not ready to race yet, it's only day five!

So far so good: streak now equals 7 days, training on target, and feeling more comfortable each day. Which is easy to say this early in the new year. Still no finish line in sight.

Please stay tuned for more short stories. Thanks for coming!

1978

2012-01-05T10:44:00.000+11:00

Very short story of the four marathons I ran in 1978. My 1978 diary tells me there were no typical weeks; I played it by ear from week to week; raced frequently (some great times); did many very long training runs, which would not have been slow, up to 25 miles at the very longest; had some days off here and there; scheduled a run every day; ran 10-12 times a week; ran 3 times a day once a week; totalled 3160 miles for the year; and weighed in at 8 stone 5 for most of the year. My longest week in 1978 was 113 miles (in June), the shortest week was 18 miles (in September). I ran few track training sessions, few if any hill sessions. Just fast running over long distances, with heaps of road and cross country races. No track racing hardly at all; remember, this was the year I turned 30 but at the time Vets minimum age was 35, so there was no reason or temptation to bust a gut on the track, I could concentrate on long fast endurance runs with no pressure instead. Yes, my specific marathon training did include 10k time trials on grass tracks, Charnwood mainly, but these were much easier than running a track race; a few seconds slower makes a lot of difference. In the marathon I aimed to go through 10k in about 34:10 so my time trials were around 33.30 to 34.30.

My four marathon performances that year were

2:30.24, 1st, in Canberra, pb by 4:38
2:29.03, Commonwealth Games Trial, on 2:22 pace but hit the wall with 3 miles to go after a 20 mile pb by 4:34
2:30.05 for a brilliant run in the national championships, 7th, in steam bath conditions, my best marathon but not my fastest
2:26.58 1st again by a big margin in Canberra.
I carbo-depleted and carbo-loaded for these marathons and the loading made all the difference, especially at the Nationals in Caboolture. It is not something that worked every time, because later on my body didn't get tricked any more, I assume it had adapted and wouldn't respond.

Marathon racing is hard. Marathon training is great and my advice now is: enjoy all the training and reap the benefits in shorter races!

No coffee so far in 2012. This wasn't a "resolution" but I feel better without it. Coffee is something else which helped my marathons in 1978 but which the body has adapted to and doesn't work any more. In fact over the years coffee has started to interfere with my breathing. A stuffy nose is not ideal if you want to run fast. Tea is good though.

Australian Half Marathons Jan-April 2012

Sun 8 Jan Cadbury, Tasmania.

Thu 26 Jan Convicts & Wenches, Brisbane

Sat 28 Jan Capital Summer, Canberra

Sat 4 Feb Busselton Jets, WA

Sat 11 Feb Caboolture, QLD

Sun 18 Mar Weston Creek, Canberra

Sun 18 Mar Intraining Twilight, Brisbane

Sun 25 Mar Orroroo, SA

Sun 15 Apr Australian Running Festival, Canberra

official end of holidays...

a surprise PB

2012-01-04T09:51:00.001+11:00

Short Story of the 5000m.
This is a very different story from the 3000m one. Back in 1978 I had raced four marathons, two of them that year wins in Canberra, the last a PB of 2:26.58 in November. After each marathon race was completed, my marathon training continued unabated. Whenever my marathon training was going well, my times for shorter distances as far down as 1500m would improve. Just two months after the PB marathon, in January 1979, I ran in a low key interclub track race over 5000m and "out of the blue" ran a fast time which is still my PB today. Interesting though that I didn't prepare for it; it was a hot and windy January afternoon; the field was small; I trailed the leader for the first four laps then took the lead and was never pressed; and finished "knowing" that I could run a lot faster on a good day with competition. But I never did get back close to that 15:10.5; possibly because I ran another four hard marathons in 1979 which may have been one or two marathons too many, and also because I upped my training distances even more than before, and I had probably reached optimal levels of training in 1978. But how does one know unless one experiments? Anyway, I did have a good sequence of 5000m races for about 15 years, all around the 15:30 to 15:40 mark. But I never did crack the 72 second per lap 15:00 time, or even run close to 15:10 again.

The 5k was my favourite event for many years, until I lost form and it took too long and the 3k became my favourite.

The 10k story will be different again. Which goes to show that, even for the one person, there are many different approaches one may take to training and racing. So take heart, you can fit your training pattern around other things, adapt it to your lifestyle. You don't have to follow one exact training program and fit everything else around it, in order to succeed.

I hope you are still on holidays. I am. My full routine resumes in a couple more days' time.

red bellies

2012-01-03T12:20:00.000+11:00

Training at Parliament House: It is January which means 5 Mondays of interval training, or "speed-endurance" as I used to call it. Kym & I ran early when it was quite hot, then we were joined for the main session by Cookie, Andy, Bronwyn, David B, Ewen, Jill, Lauren & Ruth. Each week we are stopping during the warm-up run to test ourselves on the chin-up bar, where a couple of us nearly managed 4. More work required! Despite it being the first warm day this summer, we ran the scheduled set of 10 x 200m on 3 minutes, from the Rose Garden where a 240m recovery jog is required after each interval. The 200m track there is now grassy instead of sandy. Bronwyn ran further and completed 13 200s, while Jill rested twice and ran 8.

Summer heat brings out some interesting wildlife...

Red bellied blacks are out and about this summer. Highly venomous. Photo taken mid-December at Tidbinbilla Nature Reserve, in the ACT.

Sago Christmas Pudding

2012-01-02T11:40:00.000+11:00

Coming Events Week 1 of 2012:
Monday 2 Jan 4:30pm *Parliament House 8k jog
Monday 2 Jan 5:30pm *Parliament House speedygeese training
Wednesday 4 Jan 12:15pm BBQ Stakes 6k Woden
Thursday 5 Jan 6:00pm *AACT/ACTVAC track, Bruce
Friday 6 Jan 12:15pm Customs 5k Commonwealth Park
Saturday 7 Jan 7:00am *Metro Runners Acton Ferry Terminal
Sunday 8 Jan 8:00am *Stromlo Forest Park speedygeese training
* = I expect to attend

We will all be carrying water the next three days as summer finally arrives... Christmas left-overs welcome too..

Nanna May’s Sago Christmas Pudding (notes and additions by Jenny)
Mum started making this pudding about 15 years ago for Christmas, and it has been a great hit ever since then. I have been making it for at least the last 10 years for our extended family Christmas get together. I doubled the recipe (which is actually 1 ½ times Mum’s original recipe because that quantity fits my pudding bowl well) – ie 3 x the original) to make 2 puddings coz it’s too yummy not to have more !!!

Ingredients (for 1 ½ size pudding)

1 ½ cups milk
5 tablespns sago
150g margarine
¾ cup brown sugar
1 teaspn vanilla essence
1 ½ tablespns brandy
1 tabspn orange juice
1 teaspn mixed spices
2 tablespn plum or fig jam
1 ½ cups mixed fruit
1 ½ cups fresh wm breadcrumbs
1 ½ teaspn bicarb soda
2 beaten eggs
½ cup SR flour

Note – you can delete brandy (my addition) and use 2 ½ tabspn orange juice instead. We have family who don’t like the peel in the mixed fruit, so I make my own mix of whatever is in the cupboard. The jam is also my addition to the original recipe. We always had homemade plum jam (previous year’s) from our plum trees down the driveway !

Method

Soak the sago in the milk overnight (fridge) – or longer.
Soak the fruit and jam in the orange juice and brandy – overnight
When you eventually get the time to make this pudding – melt the marg. Add brown sugar.
Tip the sago/milk, breadcrumbs and fruit mix into a large bowl, add the marg/sugar and mix everything well.
Dissolve the bicarb into egg mix, and add vanilla. Stir this all in to the bowl.
Fold the flour in, and then tip the lot into the pudding basin (lined with glad-bake . it will be quite runny – that’s how it should be! Cover the top of the pudding with glad-bake and then clip the lid onto the basin.
Steam the pudding in water to come at least ½ way up the sides of the basin, in a large saucepan for around 3 hours. Keep checking the water level as it cooks.
Leave in the basin until cooled – can be tipped out, covered with foil and sealed in plastic bag - for freezing – or if only a few days before Christmas – just keep it in the fridge.
For hot pudding on the day, - just cut slices and warm each serve in microwave.
Top with custard, cream or icecream. YUMM – I can taste it now !
It’s also yummy cold.

Australian Record

2012-01-01T12:37:00.000+11:00

Short story of the 3000m.
Here is the story of how and when I ran my 3000m pb. Late in 1983 I decided to train specifically for the 3000m. With a weekly run minimum of 110k and a weekly interval session of 3x1k flat out already established, I was well positioned to focus my energies on getting a faster 3k time and hopefully extend it later to a good 5k. My target time for the 3k was 70 seconds per lap, which would give me an 8:45. I continued doing the 3x1k session with my training group and added in a week day lunch time 2k time trial with my work mates who were pretty good runners anyway. At that time all my interval training was on grass, and always had been, I think that is important because the softer surface meant that I recovered quickly from each training day. As I was the quickest in the training groups, I decided that year to run many of the 1k intervals and all the 2k time trials as handicaps, so that everyone was challenged to go as fast as possible each time. My aim in the time trials was to run 5:50 each time, in the kms to run 2:55s; race pace, and I usually succeeded.

So race day came in February 1984. It was a special invitation meet at the Main Stadium athletics track, not the inferior track we now use which was then the warm-up track. The 3000m was divided into two divisions; the elite AIS standard runners, some doing 8 minutes or better, and us B-graders. Both fields were large; "those were the days" as we say. We B-graders ran first; so we had the advantage of a large number of A grade runners milling around the back straight cheering us on. I set off at my 70 second lap pace but the race soon turned into a furious battle between three of us; the lead would have changed four times per lap with me taking the lead probably two of those four, trying to break away.

I couldn't hang on to the other two for the final charge down the home straight but the three of us ran excellent times: the winner set a new Australian sub-junior record; I ran third in a time which is still the Australian M35 record 18 years later; and the second placegetter a couple of seconds in front of me was 34 years old, wasn't I lucky?

B Grade 3000m 11 Feb 1984
1. Michael Thomson 8:43
2. Gisbert Zwolen 8:45
3. me 8:47

My comment straight after the race was: it felt like I was racing a 1500m!
I did not repeat that time, and I never did get down to the 15 minute 5000m I should have been capable of. But that's another story.

Congratulations Moses and Charis on your wedding.

A lovely day at the end of 2011 in Malaysia for a lovely Canberra couple to get married.

plans

2011-12-31T11:46:00.002+11:00

I do have some goals for 2012. First, I try to tick off at least two items on my bucket list each year. I will certainly do the following two things and may even accomplish others. 8. Complete an ultra marathon; I am planning to enter the Running Festival 50k in April, other options may present themselves. 24. Watch every Coen Brothers movie: I have them all now, "Blood Simple" thru "True Grit" and everything in between; so watch them I will. Otherwise, I have decided my distance goal based on 80k+ per week average will be 4200k having achieved 4047k this year, and my time goals will be as already floated, 90:18 for the half marathon and 20:12 in 2012 for the 5k. There is no time goal for the 50k though, finishing will be enough!
[edit: oh, I nearly forgot, I am going to see if I can get a running streak going, by jogging 4k on my "days off"]

Jokes
There are quite a few new jokes floating around. I shall post many of them here next year, to keep myself entertained, and you too perhaps.

In January the "speedygeoff's school of running" blog turns 7, and I aim to continue making it as interesting and informative as always, with speedygeese training reports, running tips, photos, bad puns and obscure jokes. Anything I have to say about my progress towards this ultra-marathon attempt might be of interest too. And I do intend to write some new coaching-type articles next year as well. Plus ça change, plus c'est la même chose.

Happy New Year!

all the best

2011-12-30T10:51:00.000+11:00

My official PBs.
100m ............ 12.0 .......1962 ........... Adelaide Boys High School oval (grass)
200m .............23.7 .......1964 ...........Adelaide Harriers track (cinders)
400m .............52.2 .......1970 ...........Ainslie Oval athletics track (grass)
800m ...........1:57.2 .......05/02/1972 ...Woden athletics track (grass)
1500m .........4:04.3 .......16/11/1974 ...Woden athletics track (grass)
3000m .........8:47.3 .......11/02/1984 ...AIS main stadium
steeple .......10:29.6 .......12/02/1966 ...Kensington athletics track
5000m ........15:10.5 .......21/01/1979 ...AIS main stadium
10000m ......31:59.3 .......22/03/1984 ...AIS main stadium
Hour ..........17,610m .......14/02/1985 ...AIS main stadium
Half Marathon 70:06 .......03/05/1980 ...Sutherland
Marathon ....2:26.58 .......08/11/1978 ...Telopea Park

Short story of the 800m:
I trained specifically for the 800m in 1964 and then from 1966 until 1974. For just four of those seasons I was to break 2:00, and that was after doing almost 100% track training and little longer distance. Training was hard and fast and carefully planned: for example daily sets of 20x400m in winter with the occasional 20-30x200m; intervals from 50m to 600m in summer and frequent racing. No long runs as such, but my bread and butter 400m session would have totalled 18k including a short warm-up and cool-down. I was used to running fast day after day: the day after the steeple pb mentioned above, which I ran only to get points for the club in a C Grade final (and I got maximum points), I ran in a 4 x 800m relay team which set an SA open record of 7:58. Just before leaving Adelaide for Canberra in January 1969, I ran an 880 yard race on Adelaide oval (grass) in the Highland Games, in a time of 1:58.0, equivalent to a 800m pb of 1:57.3. It wasn't until 1972 that I managed to beat that time, and then by only 0.1 second. My final serious 800m race was a couple of years later when, after running only 1:59.9, disappointed, I decided to give away middle distance track and take up cross country racing.

The details of my 800m PB: Woden grass track. Lap splits 57, 60. Placings (1) Dave Hobson 1:55.4. (2) me 1:57.2 (3) John Bromhead 2:00.7. In the last two weeks before this race, one of my training sessions was 2x300 fast; 4x200 in 25-27 secs, 1x400 in 55 secs: typical of my training at the time. Another session: 3x400 in 57 secs then 10x100; a third session 4x200 in 26 secs, then 6x100. Otherwise I had easy days including 3 days where I ran an easy 8k in 32 mins. My diary says that Nathan was just learning to walk at the time! My diary also says that I felt awful in the hours before the 800m race; that would have been nerves. I always felt worse before an 800m race than after it. Which is one reason why I eventually gave away this, my "favourite" event, and moved to longer distances. Why did I like the 800m so much? Because it is the shortest tactical race, a challenge to the mind as much as the body, and I still think it is the best race to watch.

Six geese a laying

Being a member of the "speedygeese" is much easier than racing 800m!

Today doesn't exist in Samoa
I am intrigued by Samoa's decision to skip Friday 29th this year, ie move the international date-line across their little country by changing their time-zone from GMT-11 to GMT+13. No problem except, what if you were on a running streak and hadn't missed a day? Hmmm?
It just reminds us how arbitrary calendars and dates are. I have recorded the events of most days in my diary since 1961, which is how I know that I took up running on 13 March 1962. But the existence of that event is rather more important than its actual date.

Still, this IS the sixth day of Christmas It is fun to keep track of dates... So, no geese a laying in Samoa this year! While here in Australia .....

p.s. Join me tomorrow morning at 7:00am at Acton Ferry Terminal for an early New Year's Eve long run! And if I don't see you, all the best for the new year.

an extraordinary day

2011-12-29T10:27:00.001+11:00

I hope the cricket goes well for us today... after the extraordinary day yesterday of tumbling wickets.

My best 1500m
It was the 16th November 1974, at the Woden Athletics Field grass track. Conditions were perfect; and the track was good. But my right achilles tendon was a bit sore so I did a thorough and slow warm-up. I was annoyed about the tendon because I was in pretty good form at the time, and my annoyance produced an aggressive race where I refused to let others determine how I would go. My lap splits on the grass circuit were 64, 66, 67 with a last lap of 63. With 100m to go there were four of us across the track in a line, but somehow I managed a finishing burst to win. Here are the final places:
1. Geoff Moore 4:04.3
=2. Gary Lavers 4:06.1
=2. Graham Moon 4:06.1
=2. Mike Kennedy 4:06.1
5. Peter Bowman 4:06.4
The time of 4:04.3 remained my PB, even after our move to a far better track, the main stadium at Bruce, a couple of years later.

The report in the Canberra Times:

Other 1500m times that season at Woden were Phil O'Hara 4:01.8, Nigel Beeson 4:02.3, Mike Kennedy 4:05.1, and Graham Moon 4:05.6. I ended up ranked third for the season.

The achilles tendon in question was injured in mid 1974 by twisting the ankle while orienteering, then running a set of 200m sprints and playing squash before it had recovered. Even today it remains sore and still needs a good warm-up. I wonder how much better I could have run over the years, including the marathons which started in 1975, if I hadn't injured the achilles?

Meanwhile here is someone who is still at the very top ... ringed by admirers?

Kathy Southgate, W55 extraordinary, at Weston Park, November 2011.

going fourth

2011-12-28T10:01:00.000+11:00

... not that it's beach towel weather here in Canberra. Still, for those who like it hot (and some do, I am told), the forecast is more promising over the next week. As for me, I prefer it cooler, wet and windy as it has been for most of December. It's better for running and you don't have to take extra care to hydrate.

As we go forth into January our Parliament House training sessions will become Rose Garden 200's (Plan A) or some equivalent interval/speed-endurance work (Plan B). Who wants to keep doing chin-ups? Of course you do. So we will visit the chin-up station on our warm-up lap each week; the challenge continues. Craig and I got up to three chin-ups and we would like to extend that to five by the end of January, wouldn't we, to catch up to Joel.

four calling birds

4000km

2011-12-27T10:22:00.000+11:00

Training last night at Parliament House: with rain threatening which only came briefly around 5:15pm, three of us ran 8k early: Jen, Thach & me. Then in fine cool conditions the main group ran a few loops of the west side 950m, stopping at the occasional exercise station for a chin-up, push-up, dip or abdomen exercise: Cookie, Bronwyn, Craig, me, Joel, Yelena & Zainab. During one circuit I reached my 4000km target for 2011. Yay!

On the third day of Christmas...

Too many kilograms after Christmas? Same here.

Happy Holidays.

turtle doves

2011-12-26T10:00:00.001+11:00

Coming Events Week 52 of 2011:

Monday 26 Dec 4:30pm *Parliament House 8k jog

Monday 26 Dec 5:30pm *Parliament House speedygeese training

Saturday 31 Dec 7:00am *Metro Runners Acton Ferry Terminal

* = I expect to attend

Trevor Jacobs is 60 today. Welcome to my age group for the next 16 months Trevor!

first day of Christmas

2011-12-25T05:00:00.000+11:00

And it is only 366 days until Christmas!

Christmas Eve run

2011-12-24T10:57:00.000+11:00

My Christmas Eve run was at 7:00am actually - no later, a good thing too as it was getting quite warm by 9:00am. I didn't know that a circuit of East Basin and the wetlands starting and finishing at Acton Ferry terminal would be exactly 14k. Yes, and it turns out to be even shorter than the West Basin loop. Running today were Andy, Miranda & I, with Metro Runners Leanne and Leighton. The longest Leighton had ever run in one hit was 6 or 7k with us a few months ago. As he finished today he was heard to say that he wouldn't be running again for a while!

Zeno's Advent Calendar

Zeno advises that the best way to approach a long run which never seems to end is to think about half of what's left at a time.

green goose

2011-12-23T10:34:00.000+11:00

Celebrate this Christmas!

piggy wiggy woo

2011-12-22T10:10:00.000+11:00

from Christmas Blackadder

Some results: Ginninderra handicap 29/11 Miranda 38.20. 20/12 Miranda 37:55, me 31:42

As we progress towards another year:

For the 5k, how much speed do you need?

2011-12-21T10:09:00.000+11:00

“From a training standpoint, speed is rarely the limiting factor in how fast you can race, even for a distance as “short” as the 5K.” The article is at this link and explains why aerobic training is more important than speed training. And not only that, anaerobic training is more important than speed training. “Anaerobic capacity was found to be the second greatest predictor of 5K performance after aerobic capacity”, article here. So our speedygeese training is on the right track. We are not missing out by omitting sprint sessions from our training regime.

Races
Miranda & I ran at Lake Ginninderra yesterday; I have lost 2 minutes fitness over 7k but at least I now know where I stand. Other races on offer this week are today's BBQ Stakes, and Friday's Customs 5k. Next week; no racing, but speedygeese training will go ahead as usual on Monday: boxing day. Then the following week is the New Year; back into the routine armed with all those running, health and fitness resolutions! Also, Saturday mornings at the Ferry Terminal will continue as usual without a break. Sunday mornings at Stromlo are on hold and resume on 8 January.

Let it snow
Everyone knows by now what happens when you google "let it snow". but have you tried searching for "tilt"? Or "recursion"?

Games

As a Christmas diversion, I do like the "Tesshi" escape games available on the internet. The latest is at http://tesshi-m.web.infoseek.co.jp/escape67.html but earlier ones might be easier to start with to get used to how they work. A couple of tips; you may have to wait a while before they fully load, just be patient, you will see "SWF loaded" but it's still loading. After that, change language to English (games #58 and on) before commencing the game. Finally, you can save the game and come back later, it will load straight away. The "FUNCTION" button gets you to these options.

why discomfort is good for you...

2011-12-20T10:57:00.000+11:00

"Western culture has things a little backwards right now. We think that if we had every comfort available to us, we’d be happy. We equate comfort with happiness. And now we’re so comfortable we’re miserable. There’s no struggle in our lives. No sense of adventure. We get in a car, we get in an elevator, it all comes easy. What I’ve found is that I’m never more alive than when I’m pushing and I’m in pain, and I’m struggling for high achievement, and in that struggle I think there’s a magic.

"This rings true for me. I think there are three reasons why you and I should embrace discomfort, whether we deliberately choose it, or it simply happens to us.

"Comfort is overrated. It doesn’t lead to happiness. It makes us lazy—and forgetful. It often leads to self-absorption, boredom, and discontent.
"Discomfort can be a catalyst for growth. It makes us yearn for something more. It forces us to change, stretch, and adapt.
"Discomfort is often a sign we’re making progress. You’ve heard the expression, “no pain, no gain.” It’s true! When you push yourself to grow, you will experience discomfort."

...read the full article at this link.

Tired Runner.

Parliament House Training last night: Thach, Nadine & I ran 8.5k early, then for the main session of 3 x 950m fast with a 950m jog in between were Andrew, Andy, Cathy, Colin, Craig, me, Kym, Lauren, Mick, Nadine, Neil, Ruth & Tim. We didn't do our exercises this week because humidity and rain made the exercise stations slippery. But next week training continues, with another go at exercises perhaps before going home to watch the Boxing Day Doctor Who Christmas Special!

fowl play

2011-12-19T09:01:00.001+11:00

Coming Events Week 51 of 2011:
Monday 19 Dec 4:30pm *Parliament House 8k jog
Monday 19 Dec 5:30pm *Parliament House speedygeese training

Tuesday 20 Dec 12:10pm *Ginninderra 7k handicap
Wednesday 21 Dec 12:10pm BBQ Stakes 6k handicap
Friday 23 Dec 12:10pm Customs Joggers 5k handicap
Saturday 24 Dec 7:00am *Metro Runners Acton Ferry Terminal
* = I expect to attend

Race Result: Bronwyn Calver was the sole speedygoose in Sunday's "Tour de Ridges" 21k, recording 2:27.37, 17th female finisher out of 23.

Celebrate Christmas Safely

2011-12-18T14:46:00.000+11:00

Today it was Andrew, Jacob & Lucia's turn to join me for a 16k run around Stromlo. The pace was pretty good, in between stops to check out the scenery. Also the "Tour de Ridges" was on this morning (I didn't know it was called that and have no idea why), as was a triathlon. Great weather for running, there is still no December day this year where the maximum temperature has exceeded the December average of 25 degrees. Let's make the most of it and train through this month.

Happy Birthday to Katie, 46 years old today. Happy Wedding Anniversary to Wes and my daughter Loani, 18 years on the 18th.

How to excessively celebrate with beer chess.

... you drink what you capture. Not recommended!

Please celebrate Christmas safely and healthily in 2011!

girls on the run

2011-12-17T11:42:00.000+11:00

Today it seems all the girls were out running by the lake - it took us 15k before we saw any boy runners, other than ourselves. Running 18 or 19k were Ewen, Andy, me, Ruth & Jen, we also stopped and talked to Liz "fresh" from her Coast2Kosci 45 hour support crew experience.

Girls graduating: many of my Metro friends have graduated from ANU this year.

Zainab (on the left) attended Metro Runner Leanne’s (2nd on left) graduation on Friday.

Girls exercising: an old album cover!

A message from my girl: after seeing the above

refusing to be stopped

2011-12-16T11:48:00.001+11:00

How often should you run?

2011-12-15T10:17:00.000+11:00

Years ago, before I took up marathons, I remember adding early morning runs to my already busy running schedule. My cross country times improved markedly. I used to have about five or six running sessions each week and this grew to twelve, consistently, a I prepared for and raced marathons.

"running.competitor.com" published an interesting article entitled "How often should you run?"
"The recommended range is three to 14 times per week. Here’s how to choose the right number for you..." (continued at this link)

It’s tricky though when you do other activities as well as running. For instance, the minimum training for a serious triathlete might be three swims (e.g. a form and drills day, a hard interval day, and a long day) three runs (e.g. a hill sprint day, a long interval day, and a long run day), three bike rides (one of them very long), plus gym work and stretching, all in one week, while scheduling one easy rest or recovery day. Twelve sessions a week seems quite reasonable when you factor in cross training and supplementary training. Worth thinking about as we plan our training patterns into the new year. Do have that one rest day though.

My goals for 2012 should probably be no harder than my goals for 2011. 2012 goals will include:

Run my first (and last) 50k ultra in April 2012
Turn 64 in May 2012
Run a 5000m in 20:12 sometime in 2012
Total kms for 2012 20.12 x 200 = 4024km
Run a Half Marathon in my PB (70:06) + 20:12 = 90:18 sometime in 2012

There, that looks achievable.

When the rivers ran

North Canberra flooding a few days ago. Half way through December and we haven't had a day with a maximum temperature anywhere near the December average. Nice for running!

Thank you everyone for your warmest wishes. Warmest wishes to you for Christmas as well. Make the most of the cool, because the days will warm up all too soon.

morning after

2011-12-14T10:34:00.002+11:00

What a great night last night with a fantastic group of geese! (Even the people were great!) Bring on more dinners! A special thanks to anonymous, a.k.a. wannabecoach, who provided the geese for the geese... they were a great hit. Now I had better mark the roll: Andy, Janene, Rae, Roger, David, CJ, Ruth, Tori, Andrew, Lucia, Abi, Kym, Warrick, Richard, Jen (pictured above), Bronwyn, Jenny, me.

Mick & Kelley Horan

2011-12-13T11:19:00.000+11:00

Mick & Kelley, just married in Hawaii. Photos by Kerrie Tanner.

Training last night at Parliament House: Thach, Nadine & I ran 8k while it was still a bit warm, then in the main session Nadine & I were joined by Andrew, Andy, Bronwyn, Christopher, Colin, Craig, Kym, Ruth, Tim, Warrick & Yelena for a 30 minute cardio + exercises on the fitness circuit.

Exercises included push-ups, dips, chin-ups (I managed three) and the plank. I shall add another exercise next week.

We are not breaking for the holiday season: Monday night training will continue through Christmas and into January.

Thought for the day:

Albums of the Year - 2011

2011-12-13T07:00:00.001+11:00

These are my five favourite albums new in in 2011.
1. Death Cab For Cutie - Codes & Keys + Keys and Codes Remix EP.

Sample song: Doors Unlocked and Opened on Keys and Codes Remix.

2. Radiohead - The King of Limbs + TKOL RMX

Sample song - Morning Mr Magpie - a live version

3. The National - High Violet.

Sample song - England - a live version

4. The Middle East - I Want That You Are Always Happy
Sample song - My Grandma Was Pearl Hall - audio from the album

5. Switchfoot - Vice Verses
Sample song - Vice Verses the title track, audio from the album

no shortage of events

2011-12-12T09:36:00.000+11:00

Coming Events Week 50 of 2011:

Monday 12 Dec 4:30pm *Parliament House 8k jog

Monday 12 Dec 5:30pm *Parliament House speedygeese training

Tuesday 13 Dec 7:00pm *Speedygeese dinner

Wednesday 14 Dec 12:15pm BBQ Stakes 6k handicap

Thursday 15 Dec 6:00pm *ACTVAC Track

Friday 16 Dec 12:15pm Customs Joggers 5k handicap

Friday 16 Dec 6:30pm AACT Track

Saturday 17 Dec 7:00am *Metro Runners Acton Ferry Terminal

Saturday 17 Dec 9:00am TACT Capital Summer 5k & 10k

Sunday 18 Dec 6:30am AMRA Tour de Ridges

Sunday 18 Dec 8:00am *speedygeese Stromlo Forest Park long run

* = I expect to attend

Half Iron Man: from the website -
Jodie BARKER SWIM 34:31 BIKE 2:48:46 RUN 1:32:43 OVERALL 5:01:00 RANK 175 DIV.POS.42
Lance PURDON SWIM 48:06 BIKE 3:06:15
Jessica FAULKS SWIM 39:21 BIKE 3:18:57 RUN 2:17:19 OVERALL 6:23:11 RANK 807 DIV.POS. 121
The Half Iron Man is now called "70.3". I guess "iron man" had the word "man" in it. Political correctness, oh joy. And a half iron man is a 1.9k swim + 90k bike + 21.1k run = 70.3 miles. Speaking of miles, last Thursday:

I am trialling a new shoutbox which now or later with some tweaking should eliminate spam: you may have to click on it most times to activate and read it.

Yelena's 30th birthday party: much fun was had by all.

Party goers doing what they're told. If you look closely you will see Ruth, Geoff B, Jen, David at Yelena's party.

Craig's challenge

2011-12-11T12:44:00.001+11:00

Three of my friends running the Coast to Kosci:
10 Pam Muston 33:13.15 second woman
36 Kerrie Bremner 45:42.14 tenth woman
dnf Natalie Jennings didn't make a cut-off time. Natalie was 25 minutes ahead of Kerrie at Jindabyne and running faster, so I don't know why she had to stop. Kerrie must be exhausted after nearly two days of running in considerable discomfort!
Splits:

Natalie	Jennings	F	NSW	Withdrawn
Pam	Muston	F	NSW	Running
Kerrie	Bremner	F	ACT	Running

Rocky Hall	Cathcart	Gunning-rah Rd	Dalgety	Jindabyne	Perisher	Finish
50km	70km	106km	148km	184km	219km	240km
06:08:00	08:51:00	14:25:00	21:22:00	29:55:00	00:00:00	00:00:00
05:28:00	07:52:00	12:45:00	18:20:00	24:50:00	28:50:00	33:13:15
05:45:00	08:10:00	13:16:00	21:15:00	30:20:00	37:40:00	45:42:14

Kerrie (on the right) before the 240k. In the foreground is Diane Weaver, a race organiser

Liz Bennett, support crew for Kerrie. She will be asleep now after two days on the road.

Craig's Challenge:
Bronwyn has taken pleasure in seeing that Craig is yet to beat one of her pbs, and I quote:

"Craig has decided that he's going to beat my 3000m PB and has come close in the past two 3000m races... so I thought I'd put our respective track PBs (according to the ACTVAC website) for 1500, 3000, 5000 and 10000 here for comparison:

Distance	Me!	Craig
1500m	5:51.52	6:03.30
3000m	12:27.53	12:32.50
5000m	21:46.19	22:01.12
10000m	45:18.72	46:22.93

"I'm a little surprised by the outcome but now that I've published them I'm sure he'll knock them off one by one!"

Lance and Jodie were racing in the Half Iron Man this morning - 1.9k swim, 90k bike, and 21.1k run, as spotted during my training run with Abi, Andrew, Ewen, Ruth, and Jen. We had three seasons: rain, then cool and pleasant, then sunny and humid. The slowest might have also experienced heavy rain, but I was back home by then.

Andy won his age group!

2011-12-10T10:11:00.001+11:00

Speedygeese results from Thursday night
One Mile
W55 Kathy Southgate 5:55.40 89.8% **ACT record**
W60 Kathy Sims 6:19.15 90.3 **ACT record**
M50 Andy Matthews 6:33.20 65.8
M70 Tony Booth 8:22.06 63.1

10,000m
W45 Katie Forestier 41:38.60 77.6%
W50 Helen Larmour 43:24.34 81.0
M60 Geoff Moore 45:02.81 74.6
M50 Roger Pilkington 45:17.74 67.6
M55 Graeme Patrick 45:40.08 71.1
M40 Craig Davis 46:22.93 61.4
W40 Bronwyn Calver 46:59.23 67.1

Helen (in the skirt) at Weston Park. She had a good run in the 10k on Thursday.

Belluci's: I can confirm that 20 are going and coincidentally I had booked for 20.
C2K: As I compose this post, two runners are in and it will be a few hours before Pam and Kerrie finish. The winner ran 27 hours 27 minutes.
Training this morning: A comfortable 17k, starting to recover from sore feet and legs, running with Andy and Susan. We stopped for chin-ups and I managed three this time.
Tomorrow we're meeting at 8:00am at Parliament house, having a long leisurely run watching the Half Iron Man.

Thought for the Day

movement off the seam

2011-12-09T10:00:00.001+11:00

Coast2Kosci live: http://www.coast2kosci.com/live.php. As I prepare this post they should be nearly at the first checkpoint, only 50k!

Happy Birthday Yelena, 30 years old today at last! I have selected a cake for you which is vaguely South American?

Track last night: Kathy Sims took more than 30 seconds off the W60 ACT record for the one mile, running somewhat faster than her W55 mile record in the process. Meanwhile Kathy Southgate broke the W55 one mile record by more than 30 seconds, which had been held by Kathy. In the 10k Katie and Helen had great runs, while I was unsuccessful in my attempt to run a reasonable time. I put my poor performance down to a serious foot strain sustained last weekend; while it hasn't been hurting too much since Monday night, it obviously hasn't healed..

Today is the last day to RSVP for Belluci's: see older posts for details. There are 17 acceptances with 5 more unsure.

Clarke & Dawe: With "Wayne Manger".

Warning. Contains mention of the European currency. Parental guidance recommended...

Thought for the day (for the C2K runners)

Now to watch the cricket.

C2K

2011-12-08T14:37:00.001+11:00

Remember to RSVP to the December speedygeese dinner invitation; seventeen going so far plus four undecided! It's on 7:00pm Tuesday 13 December at Belluci’s, Woden (corner of Launceston & Irving streets). I have booked for 20. We will be ordering off the menu; see http://www.bellucis.com.au/_pdf/woden/bellucis-woden-main-menu.pdf
RSVP by tomorrow Friday 9 December.

Thought for the day

The 240km Coast to Kosciusko ultra-marathon starts tomorrow. Live updates will be available here: http://www.coast2kosci.com/live.php.

Tonight's track: mile and 10000m. It's not raining yet!

Craig at Weston Park

going postal

2011-12-07T10:10:00.001+11:00

Happy Birthday Joel, 28 today
Happy Birthday Rod, 52 today!

It's the coldest start to summer here in 51 years; or the coldest on record if these cool days go much longer. Good for running, but.

Customs 5k result 2/12: Bob Harlow 22:10 Gary Bowen 20:50 Caroline Campbell 30:06

I plan to run the 10k track tomorrow. Lap scorer needed. Other runners will need lap scorers too. Volunteers should bring an umbrella!

It's a busy time of year, specially for postal workers

Our running Postie Ewen at Weston Park. Only nine days until "Going Postal" will be shown on ABC TV! And another nine days until the Doctor Who Christmas Special!! http://www.abc.net.au/tv/channels/abc1.htm.

nevertheless

2011-12-06T11:35:00.001+11:00

Parliament House training was a repeat of last week's cardio workout - running for 30 minutes, stopping occasionally at exercise circuit stations. I managed 2 whole chin-ups this week, but that compares with the set of ten that Tim achieved despite his "long arms"! Nevertheless I am pleased with my effort! Also, from midday Sunday to midday Monday I couldn't even walk unassisted, having strained a small muscle in my left foot, nevertheless at training Monday evening I ran 15k in total. The wonder drug voltaren might have had something to do with that.

At training were Cookie, Andrew, Andy, Bronwyn, Craig, me, Helen, Jacob, Lauren (new), Lucia, Mick C, Neil, Rae, Thea, Tim & Yelena. There were push-ups, dips, chin-ups, stepping, some crunches and planking too, as well as 4-6 950m circuits.

I should make it to the relays at Lennox Gardens later today, weather permitting, but I won't run in a team, I shall jog around and enjoy the occasion.

Song of the week: “Whispers in the Dark” by Skillet, a live acoustic version. Skillet fans will love this.

better than the day before

2011-12-05T09:47:00.001+11:00

Coming Events Week 49 of 2011:

Mon 5 Dec	4:30pm	*Parliament House 8k jog
	5:30pm	*Parliament House speedygeese training
Tue 6 Dec	6:15pm	*YCRC Christmas relays Lennox Gardens
Wed 7 Dec	5:30pm	BBQ Stakes team event
Thu 8 Dec	6:00pm	*ACTVAC track: mile, 10k
Fri 9 Dec	12:15pm	Customs Joggers 5k (pack run)
Sat 10 Dec	7:00am	*Metro Runners Acton Ferry Terminal
Sun 11 Dec	8:00am	*Parliament House long run

*=events I expect to attend. On Sunday we are starting from Parliament House and running down to the lake to have a look at the Half Iron Man event.

Catching up on speedygeese performances:
Women's 6k Jogalong 2/10
Michelle Wells W35 29:37
Sarah Pau W35 32:50
Nadine Morrison W40 27:10
Caroline Campbell W65 38:20
94 finishers

Women's 6k Jogalong 6/11
Helen Larmour W50 29:45
Kathy Sims W60 29:06
Elizabeth Mountbattan W50 33:01
Cathy Montalto W55 36:56
Caroline Campbell W65 38:49
99 finishers

Customs Joggers 5k 30/9
Caroline Campbell 28.51
Gary Bowen 21.30
Yili Zhu 21.48

Customs Joggers 5k 7/10
Kym Chisholm 22.40
Gary Bowen 22.21
Thea Zimpel 27.18

Customs Joggers 5k 14/10
Ewen Thompson 25.57
Gary Bowen 21.22
Thea Zimpel 27.29

Customs Joggers 5k 21/10
Gary Bowen 21.37
Andrew Simpson 20.02
Yili Zhu 22.37

Customs Joggers 5k 28/10
Yili Zhu 22.01
Bob Harlow 23.51
Miranda Rawlinson 26.49
Caroline Campbell 30.17
Gary Bowen 22.47

Customs Joggers 5k 4/11
Gary Bowen 21.51
Caroline Campbell 29.06
Miranda Rawlinson 26.43
Craig Davis 25.04
Yili Zhu 23.03
Geoff Barker 35.25

Customs Joggers 5k 11/11
Geoff Barker 34.06
Andrew Simpson 19.42
Bob Harlow 24.09
Gary Bowen 21.43
Carolyne Kramar 39.10
Yelena Pearson 31.30

Customs Joggers 5k 18/11
Bob Harlow 23.25
Yili Zhu 22.25
Miranda Rawlinson 27.10
Gary Bowen 21.49
Carolyne Kramar 41.19

Customs Joggers 5k 25/11
Caroline Campbell 28.50
Andrew Simpson 19.05
Gary Bowen 21.05

running your fastest marathon

2011-12-04T14:53:00.001+11:00

Short article: your big marathon race, important factors:

I have completed 35 marathons, the fastest being 2:26.58 when I was 30, and here are some tips straight from my experience.

long training weeks for at least eight weeks prior to the race
one single long run each week for at least eight weeks prior to the race
lean body, optimal low weight
know the course, visualise the course during training runs
plan the race, decide how to segment the race and what to focus on in each segment
wear shoes that have been "run in"
beware chaffing, use glide or equivalent where needed
do a dress rehearsal over a half marathon 4-6 weeks before
taper a bit, over the last six to ten days depending on how fresh or tired you feel
when running the marathon, pace rather than race
sip small quantities of sports drink (electrolytes) at intervals throughout the race
keep training at reduced pace in the days immediately after the marathon
no speed training or flat out racing over any distance for four weeks after the marathon
wait a year before racing at full effort another marathon

You should also choose a good flattish course, on a cool, even cold, day, with plenty of spectators. The best marathons in Australia in that regard are Melbourne, Gold Coast, and Canberra.

Some things I consider unimportant would include

having to do long training runs at race pace; I never did
running over-distance in training; not for a 42.2k marathon!
doing a long taper; no, you lose form
carrying drinks; no, it is much more important to travel light
wearing an ipod; no, music in a race is a distraction if your mind is to be on the race
dissociation; no, you should have an attitude of welcoming the pain!

Note too that I had been a runner for 15 years before I raced marathons. That may only be important if you are very young.

Weston Park Vets Handicap

Nadine & Brett

Today I ran at Stromlo with Abi & Andrew. I have come out of it with a very sore foot. Hoping it's not a stress fracture. Hoping it's just the shoes pinching. I may not be able to run on Monday, but I will still come out to training and try.

circumstances

2011-12-03T10:09:00.001+11:00

ACTVAC track spiral 7 lap handicap
2 Janene Kingston W45 12:42
4 Roger Pilkington M50 12:14
5 Graeme Patrick M55 12:34
7 Cathy Montalto W55 14:57
11 Helen Larmour W50 12:23
12 Kathy Sims W60 12:46
16 Rod Lynch M50 11:32
22 Emma Adams W40 14:18
23 Damian Rutledge M45 13:44
24 Tony Booth M70 18:27

10k on the track: So far in 2011 for 10k I have only run 43:09 (track 10 February) and 42:50 in a Half Marathon (22 May) which are pretty slow so I’d like a better time to end the year with. This Thursday all being well I shall aim to complete the 10k in a time between 41:40 and 42:30. Last Thursday’s 3k splits were 4:00, 4:05 and 4:02 and it felt easy and it was 63 secs faster than a couple of weeks earlier when I couldn't get going. So, hoping to keep the improvement going this Thursday.

The latest Clarke & Dawe "20 million offsets".

Saturday Training: I will continue meeting Metro runners and friends at 7:00am Saturdays. Today's run saw Andy and Ann join me for a pleasant run in cool and sunny conditions. Most enjoyable.

Remember to RSVP to the December speedygeese dinner invitation; thirteen going so far plus three undecided!
7:00pm Tuesday 13 December
At Belluci’s, Woden (corner of Launceston & Irving streets)
I have booked for 20.
We will be ordering off the menu; see
http://www.bellucis.com.au/_pdf/woden/bellucis-woden-main-menu.pdf
RSVP Friday 9 December.

Thought for the day

vicarious

2011-12-02T12:04:00.001+11:00

Grandson Jarod made the front page of the Illawara Mercury this week - he anchored a gold medal winning 4x400m race at Homebush.

"ALBION Park Little Athletics Club won two gold and four bronze medals at the NSW Little Athletics State Relay Championships at Sydney Olympic Park last weekend. Many of the club’s 27 teams also reached the finals in what is the biggest relay event on the NSW Little Athletics calendar. Albion Park’s mixed under 11s 4x400 team won gold as state champions in a terrific team effort from Jade Mustapic, Jye Shumack, Carla Crapis and Jarod Falconer".

From the left, Jade, Carla, Jarod, and Jye. Click to enlarge.

Last night at the Vets
3000m
M50 Rod Lynch 11:23.66 74.2%
W55 Kathy Southgate 11:38.43 89.9
W40 Emma Adams 11:39.63 76.4
W45 Katie Forestier 11:42.46 78.7
M60 Geoff Moore 12:07.79 77.2
M50 Roger Pilkington 12:28.37 68.3
M40 Craig Davis 12:34.56 63.1
W40 Bronwyn Calver 12:48.02 69.6
W55 Cathy Montalto 15:05.42 73.4
W65 Caroline Campbell 15:47.48 81.9

800m - Higgins age handicap
1. M45 Damian Rutledge 84.3% Net Time 2:12
4. M60 Geoff Sims 85.0 Net Time 2:32
5. W60 Kathy Sims 81.5 Net Time 2:59
7. M50 Rod Lynch 73.8 Net Time 2:39
8. W40 Emma Adams 73.2 Net Time 2:42
14. W40 Amanda Walker 67.6 Net Time 2:57
15. W50 Helen Larmour 68.2 Net Time 3:11
22. M70 Tony Booth 67.1 Net Time 3:36
23. M50 Roger Pilkington 61.0 Net Time 3:14
24. M55 Graeme Patrick 62.6 Net Time 3:20
26. M60 Neil Boden 57.8 Net Time 3:40
29 finishers

Phil White (2nd), Damian Rutledge (first) and Cory Collins (3rd) delighted to have placed in the Higgins handicap.

A great start in the M45s for Damian.
Cory is a typical sprinter who finds the 800m to be a painful long distance race! But if she sets herself on the big occasion she can do OK. I have been waiting to see if she can excel at the Higgins and she has done it. finally. Damian reports: "Race went to plan and I ate into Phil's 7 sec start by 5 secs at bell and the remainder manner out nicely. We both caught Cory near the final home bend. She ran a gutsy race and we had a lovely catch-up and debrief afterwards. I became an official fan tonight! Unofficially she lowered her own w75 record by 1 or 2 secs (and she went off GO) but it was mentioned that they aren't able to recognise it? Still, not that it matters. I reckon all of the W75s are an inspiration".
I think they should be able to recognise Cory's record as she was off GO, if they started with the gun.

Six Hydration Mistakes To Avoid On Race Day

2011-12-01T10:59:00.001+11:00

…from running.competitor.com

Sports nutrition expert Matt Fitzgerald explains how not to let hydration slow you down.

Written by: Matt Fitzgerald

Every runner knows that hydration is a vital component of performance. At no time is hydration more important to running performance than on race day. Yet race-day hydration mistakes are all too common. Here are the six most common race-day mistakes made by runners and how to avoid making them.

1. Drinking Too Much Before The Race

Some runners think they’re camels. They guzzle water or sports drinks before the start of a race on the assumption that they can store extra water in their bodies and thereby minimize dehydration during the race. But the human body is not designed to do this. Any fluid you consume beyond the amount required to attain normal hydration status will only wind up in your bladder, increasing the likelihood of time-wasting pit stops.

On race morning, drink just enough to satisfy your thirst and don’t drink anything in the last 45 minutes before the gun goes off.

2. Drinking Too Much During The Race

For decades, runners were taught that any amount of dehydration had a negative effect on performance and increased the risk for exertional heat illness, and were told to “drink as much as possible” to completely prevent dehydration. However, the human body was not designed to absorb large amounts of fluid during running. The jostling of the stomach that occurs on the run causes GI distress in runners who try to force down fluid.

What’s more, research has consistently shown that runners perform no worse and have no greater risk for heat illness when they simply drink according to their thirst, even though this typically results in only 65-70 percent replacement of sweat losses. While it is important to drink as often and as much as your thirst dictates during races, it’s a bad idea to drink more.

3. Carrying Your Own Drinks

Have you ever seen a runner win a marathon with a drink belt around his or her waist or a fluid bladder on his or her back? No, and you never will, because it’s a terrible idea. Fluid weighs a lot, and extra weight slows a runner down dramatically.

Every running event worth participating in provides adequate drinks at aid stations. Use them. Even if the sports drink offered is not your favourite, you will almost certainly perform better by drinking it than you will by schlepping your own preferred beverage.

4. Using A Sports Drink You’ve Never Used Before

Some runners have cast-iron stomachs and can drink almost anything in races. Others have more sensitive stomachs and find that they tolerate some sports drinks better than others. If you are among the latter group, don’t risk finding out the hard way that your stomach can’t tolerate the sports drink available in an important race. Find out what it is and try it in training first.

What should you do if that sports drink upsets your stomach? Your next step is to give it another chance or two and see if it doesn’t become more tolerable over time. This does happen sometimes. If familiarization doesn’t help, then carry gel packets during the race and use them to get the carbs and electrolytes you need. Wash your gels down with water at aid stations to hydrate.

5. Using Caffeine Without A Prior Caffeine Fast

Caffeine boosts endurance performance by affecting brain chemistry in a way that lowers perceived exertion, or how hard it feels to run at a given pace. But it only works in those who are non-habituated to caffeine. If you’re a regular coffee drinker or user of caffeine in other forms, you must go caffeine-free for at least a week before a race to enjoy the performance-enhancing effect of taking caffeine on race morning.

6. Drinking In Race That Last Less Than An Hour

Studies have shown that consuming fluid during race-type efforts does not enhance performance unless the effort lasts longer than about an hour, and in some cases the threshold is as high as 90 minutes. Yet runners routinely drink in 10Ks and other shorter events that they can easily complete in an hour or less. Doing so will only slow you down

About the Author:
Matt Fitzgerald is a regular contributor to competitor.com, Triathlete, Inside Triathlon and Competitor. Matt has written 17 books, and counting, including Brain Training For Runners and Racing Weight.

Wednesday already?

2011-11-30T15:39:00.001+11:00

Shall I leave this space intentionally blank? Oh, too late, something's in it so I may as well continue.

Twenty-two hours straight of torrential rain seems to have stopped - maybe. Tropical rain in fact: vertical and heavy with lightning and thunder. Spring ended the same way last year you will recall, when the drought broke just in time for the November Vets Handicap.

"Territory and Municipal Services is advising that two roads have been closed in the ACT because of flooding. Sunshine Crossing and Angle crossing have been closed. We are also getting reports from Twitter that Cotter Dam Discovery Trail is closed." - from RiotAct. Drive safely.

There are some great pictures at http://www.canberratimes.com.au/multimedia/32225/404272/a-view-of-lightning-striking-from-mt-ainslie.aspx?Start=0&page=1. For example:

Photos I took this morning of a flooding Ginninderra Creek are on my Facebook page. I managed 15k this morning of a planned 26k and only got soaked to the skin once.

On the subject of Facebook, here's a cute picture I stole from a friend of a friend on Facebook:

Remember to RSVP to the December speedygeese dinner invitation; four going so far!
7:00pm Tuesday 13 December
At Belluci’s, Woden (corner of Launceston & Irving streets)
I have booked for 20.
We will be ordering off the menu; see
http://www.bellucis.com.au/_pdf/woden/bellucis-woden-main-menu.pdf
RSVP Friday 9 December.

And there is a 6k Fun Run in Bungendore this Sunday; or at least I assume it is still on, I have been given no details, so please contact Heidi if you are interested.

I have found some new inspiration which I will share through December. For example:

cardio

2011-11-29T11:06:00.001+11:00

Lucia turns 30 today! Welcome to the "Vets"!

At Parliament House last night I ran early, then guided Abi, Cookie, Andrew, Andy, Bronwyn, Caroline, Cathy, Christopher, Craig, Helen, Lucia, Mick, Neil, Peter, Rae, Ruth, Warrick & Yelena in a cardio session, 30 minutes of running interspersed with exercises, mainly push-ups, dips and a chin-up or two, some stretching, using the western 950m loop with its exercise circuit.

Song of the week. One – by U2 – I think this is a better video than the more common ghostly buffaloes one.

Announcing the December speedygeese dinner
7:00pm Tuesday 13 December
At Belluci’s, Woden (corner of Launceston & Irving streets)
I have booked for 20.
We will be ordering off the menu; see
http://www.bellucis.com.au/_pdf/woden/bellucis-woden-main-menu.pdf
RSVP Friday 9 December.

Final five weeks of 2011
With less than 300k to go to, I am fairly confident of reaching my 2011 target of 4000k.

And finally ... my new bright green Kinvaras arrived yesterday via Wiggle and fit perfectly!

on the road again

2011-11-28T09:02:00.001+11:00

Coming Events Week 48 of 2011:

Mon 28 Nov	4:30pm	*Parliament House 8k jog
	5:30pm	*Parliament House speedygeese training
Tue 29 Nov	12:10pm	Lake Ginninderra 7k handicap
	6:15pm	*YCRC Spring Series 5k Stromlo Forest Park
Wed 30 Nov	12:15pm	BBQ Stakes 6k handicap
Thu 1 Dec	6:00pm	*ACTVAC Track (3000m)
Fri 2 Dec	12:15pm	Customs Joggers 5k handicap
Sat 3 Dec	7:00am	*Metro Runners Acton Ferry Terminal
Sun 4 Dec	8:00am	*Stromlo Forest Park run

*=events I expect to attend.

Only five weeks left in the year, we had better start training for next year before it's too late!

So it's off for a jog this morning to wake up the body and mind. Then Parliament House training this afternoon, I always look forward to that. See you on the road, if not today, then this week sometime.

cake

2011-11-27T15:01:00.001+11:00

Recent Speedygeese Results
Vets Track 24 November
3000m
M50 Rod Lynch 11:11.02 75.6%
W55 Kathy Southgate 11:26.31 91.5
W45 Katie Forestier 11:39.51 79.0
W60 Kathy Sims 12:26.87 90.2
M40 Craig Davis 12:32.50 63.3
M50 Roger Pilkington 12:35.13 67.7
M55 Ken White 12:43.22 70.4
W45 Janene Kingston 12:50.35 73.5
W60 Ruth Baussmann 15:27.75 73.7
W60 Margaret McSpadden 17:41.68 67.4

1500m - breakthrough run for Heidi
M50 Gary Bowen 5:10.38 80.4%
W40 Heidi Johnston 5:15.74 78.6
M50 Rod Lynch 5:16.84 76.7
M50 Roger Pilkington 6:06.36 66.9
M50 Ewen Thompson 6:13.60 66.8
W45 Janene Kingston 6:07.56 72.5

Vets Handicap 27 November
Weston Park 7k
4 Roger Pilkington M50 32:52 70.3% *bronze*
10 Kathy Southgate W55 29:36 91.6
12 David Baussmann M60 33:28 74.8
13 Ewen Thompson M50 41:00 57.5
18 Bob Harlow M60 32:31 77.8
23 Rod Lynch M50 30:12 75.8
25 Helen Larmour W50 32:44 80.6
29 Charlie McCormack W45 32:54 73.9
35 Michelle Wells W40 32:37 71.1
36 Jennifer Bright W35 38:53 58.1
38 Alan Duus M65 37:41 67.4
39 Craig Davis M40 36:34 58.9
40 Ruth Baussmann W60 42:54 67.7
53 Christopher Lang M60 39:42 62.8
58 Mick Charlton M55 42:05 58.7
85 Margaret McSpadden W60 53:19 57.0
92 finishers

2011 point score
1 Roger Pilkington
2 Geoff Moore
2011 Age Standard
1 Kathy Southgate

Weston Park 3.5k
5 Cathy Montalto W55 19:05 73.2%
6 Graeme Patrick M55 16:25 73.3
10 Katie Forestier W45 14:17 83.3
23 Noeline Burden W55 20:31 67.1
24 Garry Maher M65 20:12 61.9
32 Tony Booth M70 25:03 56.2
39 finishers

2011 point score
=1 Katie Forestier
2011 Age Standard
3 Katie Forestier

A happy year of Veterans Handicaps is over once again.

Summer is nearly here!

A piece of celebrity trivia: Prince Frederik of Denmark has run six marathons, his fastest being 3:06

kitten chaos

2011-11-26T10:55:00.001+11:00

How to draw the kitten (and the cat)

Foreshore
“Lake Burley Griffin will be lowered 200mm overnight in anticipation of increased water inflows over the coming days.
“Lake users are urged to exercise additional caution and be aware of submerged objects.
“The National Capital Authority reminds the public to stay away from the area downstream of Scrivener Dam while the water is released.
“The water level will be lowered without the operation of flap gates.”

Road Closures
"Tidbinbilla Rd btwn Cotter Dam and Tidbinbilla Nature reserve is closed due to water over rd at Murrays corner. Angle Crossing closed."

Speedygeese results
YCRC Spring Series #4 Black Mountain Peninsula 5k cross country.
I wasn't expecting to run this but they had enough officials so I pulled on the running shoes and did the 5k. It was three laps exactly; my splits were 8:00, 7:45 and 7:40. A pleasant tempo run, on a good course when rain-softened. Surprisingly it was my course pb by 35 seconds.
19. Geoff Moore 23:24
20. Ken White 23:56
21. Ewen Thompson 24:05
26. Elizabeth Mountbattan 25:14
28. Geoff Sims 25:28
35 finishers

2012 STROMLO Running Festival
February 17th – 19th
www.stromlorunningfestival.com.au
Early Bird entries close this Wednesday, 30 November.

We regret any convenience…

2011-11-25T11:01:00.001+11:00

Sports administration in the ACT.
I have just noticed that Andrew Barr is no longer the Minister for Education in the ACT. This is something of a relief. Sadly the sport and recreation portfolio remains his responsibility. And he is still the Deputy Chief Minister, logically the next Chief Minister down the track. I would rather have Katy Gallagher stay Chief Minister for the next forty years. Which could happen.

Canberra sunset

At the skate park on lake G. By Edlang. Pretty good for an iphone photo!

My grandson Jackson is crazy about Angry Birds.

No App

with grandchildren...

2011-11-24T14:55:00.001+11:00

... so here are the latest "Simon's Cats" to go on with. Back tomorrow.

Double Trouble

Catnap

My article in December "Vetrunner" magazine

2011-11-23T05:00:00.000+11:00

Tempo running and racing

I thought I had better round out this year’s series on conditioning by reviewing both “tempo runs” and “races”.

Too little training: the key to good races is to train well, train often, and have a good mix of training sessions. It would be so easy to just race and to never train, as there is so much racing on offer. The wise runner is selective; plans out which races to compete in, and with a coach’s assistance gets ongoing feedback. You don’t need to race all the time to get a good idea of how fit you are getting.

Too little racing: Training isn’t an end in itself. It takes on meaning when there is a race at the end of it. Some runners, but probably few reading this, train all the time, and rarely put in a supreme effort in a race. A shame really. A race is the ultimate test of where you are at. A PB is the most satisfying outcome of all, and racing draws that out.

But in all likelihood, you the reader race too often. This can result in lots of good races, but no brilliant ones! So a suggestion is that you learn to sacrifice many of your races for the sake of better results in the few.

There was once a marathon runner who could have broken three hours, so I set out a plan for him to spend three months consolidating his training then three months of specific marathon training, including pace work and middle distance intervals as well as longer runs. However in his wisdom the marathon runner decided that racing every marathon he could find was the way to go. He ended up running them up to an hour slower than he was capable of. The quick one never happened.

There was once an 800m runner who hated losing. He won the first few 800m runs of the season, true, but by the end of the season he hadn’t improved, while his rivals who had started the season more conservatively did improve. A disappointing championship was the unhappy outcome.

But you want to go in many races, don’t you? Then I suggest you use many of the minor races as tempo runs.

Definition: A tempo run is a sustained run at faster than usual training pace.

One can use a race to do a tempo run. Before any tempo run, go through your normal warm-up and stretch routine, as if racing. Then be disciplined enough during the run to maintain the steady pace planned, ideally a good 15 to 20 secs per km slower than flat out racing pace would be on the day. Sustain that pace all the way to the finish. And follow this with your normal cool-down run. While the distance of a tempo run is not particularly important, holding back to at even pace is very important.

Some benefits of tempo runs:
1. Faster pace – You would normally, in training, do a run of a given length at a slower pace. This is a way of getting training runs up towards your lactate threshold. This has real benefits, you get fit faster.

2. Running form – Compared with races, while doing tempo runs you can focus more on form: relaxing and striding along with a spring in your step, for example. The goal is to run with good form over a long distance at reasonable speed.

3. Pace judgement – Is only learned by doing.

4. Self reliance – If you usually run in a group, which you should, tempo runs mean you alone are controlling how you run.

5. Race practice. Your preparation, hydration, running gear, warm-up, adrenalin, are all the same as in a big race. And you get the feel of a race, without the exhaustion afterwards.

6. Recovery. You find that you recover immediately, even when you felt during the tempo run that you were pushing along at a good pace.

7. Train on as normal. You don’t have to peak for tempo runs, and you don’t need extra easy days after them. Normal training is not interrupted!

To summarise the year’s articles on conditioning, training for middle and long distance running is a combination of sessions, each single session aimed at no more than one of the following areas: general aerobic endurance, specific aerobic endurance, speed endurance, strength endurance, and tempo running. Please read the other articles in this series as published in Vetrunner during 2011 to get the full picture.

goose shoots eagle and Damian turns 45

2011-11-22T05:00:00.000+11:00

Happy Birthday Damian Rutledge, 45 today! A new age-group, welcome to the M45's!

Bronwyn shot her first ever eagle! We are talking golf here, and she did it yesterday on a par 4 4th before speedygeese training!

lazy me
Why not ~~steal~~ borrow my training writeup from Bronwyn? Last night at Parliament House...
attendees (16): Abi, Andy, Cathy M, Cherie, Cookie, Craig, Ewen (early & warm up), Helen, Lucia, Maria (early & warm up), Miranda (early & warm up), Ruth, SG [that's me], Thach, Warrick and me [that's Bronwyn]...

warm up: 2.98k (usual big lap + jog around old Parliament House)

lower grassy square...2 x 12mins with 5mins break

2 teams of 3 + 3 teams of 2...teams swapped after 5min break...
relays - teams of 3:
runner 1 - diagonal downhill sprint, tag runner 2, jog/walk short side
runner 2 - uphill sprint, tag runner 3, jog/walk short side
runner 3 - diagonal downhill sprint, tag runner 1, jog/walk short side
repeat!
relays - teams of 2:
runner 1 - diagonal downhill + uphill, tag runner 2, walk short side
runner 2 - diagonal downhill + uphill, tag runner 1, walk short side
repeat!

warm down: 2.10k (reverse loop of Parliament House from lower grassy square)

phew!

Thanks Bronwyn!

What I am watching: Voyage of the Dawn Treader, only the second time through. Can't wait for the Doctor Who Christmas Special with Narnia themes this year!

So no song of the week, instead, "preview of the week"

Doctor Who goes to Narnia

“What do they teach you at school these days!”

One daughter plus grandchildren (4) arrive tomorrow. Yay! They will have to make their own beds but. No rest for "jennygran", they arrive here before she returns home after a week with grandchildren (another 4).

Thinks: that's me in trouble when my good lady does return...

yep, not much we can do to impress them.

white fluffy things

2011-11-21T08:31:00.001+11:00

Coming Events Week 47 of 2011:

Mon 21 Nov	4:30pm	*Parliament House 8k jog
	5:30pm	*Parliament House speedygeese training
Tue 22 Nov	6:15pm	*YCRC Spring Series 5k Black Mountain Peninsula
Wed 23 Nov	12:15pm	BBQ Stakes 6k handicap
Thu 24 Nov	6:00pm	*ACTVAC Track
Fri 25 Nov	12:15pm	Customs Joggers 5k handicap
Sat 26 Nov	7:00am	*Metro Runners Acton Ferry Terminal
Sun 27 Nov	8:30am	*ACTVAC Handicap Weston Park

*=events I expect to attend.

I am feeling better today after yesterday's headache, yesterday's day off running, and no pain killers as I avoid the latter if at all possible. I had put the headache down to a longish run in Saturday's heat, but thinking about it, I did drink regularly and I hardly ever have such problems; I think it was an allergic reaction the the white fluffy things floating around in the air.

Cottonwood blossoms in the air at the ANU last year.

Checking back in this blog, sure enough, 13 months ago I had the same problem. The blossoms were worse last year, in the ANU and along the cycle path between Commonwealth Avenue Bridge and Black Mountain Peninsula

It's Monday and I really must do some washing and cleaning around the house ... even though computer is working quite well today. It's the penalty of having the house to myself for a few days...

at last the rain has come

2011-11-20T17:04:00.001+11:00

Recent speedygeese results
Barrenjoey Drive 5k Tuesday night
25. Craig Davis M40 21:48
27. Kym Chisholm W30 22:13
28. Maria O'Reilly W55 22:19
29. Ewen Thompson M50 22:22
35. Kelley Flood W50 22:46
43. Mick Horan M50 23:59
45. Elizabeth Mountbattan W50 24:25
48. Geoff Sims M60 25:10
49. Graeme Patrick M55 25:32
57. Bob Harlow M60 26:47
59. Mick Charlton M55 27:05
65. Cathy Montalto W55 27:48
75 finishers

Track Thursday Night
800m
M40 Damian Rutledge 2:13.21 82.8
M60 Geoff Sims 2:25.76 88.6
W40 Emma Adams 2:30.83 78.6
W40 Heidi Johnston 2:33.34 76.6
W60 Kathy Sims 2:57.07 82.3
W45 Janene Kingston 2:58.25 69.5
M70 Tony Booth 3:49.06 63.3

One Hour Run
W50 Helen Larmour 13:488.9
M50 Roger Pilkington 13:212.3
M55 Graeme Patrick 12:714.8
M50 Ewen Thompson 12:568.5
W40 Bronwyn Calver 12:118.4
W60 Margaret McSpadden 8:952.1
M65 Geoff Barker 7:100.9

Training yesterday in the heat really knocked me about, so a headache all day today meant a rest day. But despite the soaring temperature yesterday, there were many friends out and about around the lake. There was Leanne, Deb (new), Zainab, Miranda, Lucia & me (the six of us started off and ran >=12k together), Terry & Helen (said hello), Barney & Li Chen (said hello), Liz and Kerrie (said hello), Suzie (Miranda and I ran about 8km with her), Kelley & Mick (said hello). Karen and [I should remember who he was!] (I ran to globe and back with them).

What I am watching: Saw the 2010 kiwi film "Boy" for the first time. Maybe a bit over-rated, but unforgettable. Another recommended movie: delightful acting.

The lake looks stormy

Photo by Brandi

Womboin rainbow

Photo by Neill

Are you running enough?

2011-11-19T12:57:00.001+11:00

"The best evidence from science and the real world suggest that the more we run, the better we race". Full article here >>> http://running.competitor.com/2011/08/training/are-you-running-enough_35813. I link to this website on the side-bar, but the site is updated so often, good and interesting articles like this one appear listed there for a very short time only. Another quote from the short article: "runners keep improving as they increase their running mileage all the way until they get to one step short of the point of breakdown". But how do you know when you have reached that point? The article suggests that point moves out anyway as you get fitter, so by then you can run further. The article doesn't say what happens as you get a lot older, but you and I know that at some stage the point moves back in again. In terms of speed, I am capable of a lot less now than when I started running nearly 50 years ago. I wonder what the limits are in terms of distance? My tentative answer is, I can still run for as much time as I used to, but the speed and therefore the distance is necessarily less.

cloning

2011-11-18T09:06:00.001+11:00

Last night's Clarke & Dawe:

“I’ll get CJ to send you one”

Another John Harding photo - the eagle at the arboretum.

Lately I haven't been reporting what I have been watching, as far as movies or DVDs go. Last night I watched Princess Mononoke for the first time. Pretty good. I like Miyazaki/Studio Ghibli films and this is among the best.

obamajam

2011-11-17T14:24:00.001+11:00

I am a little late posting today. A few things to do, and a thirty minute obamajam on Constitution Avenue didn't help. I will still do today's run but it will have to be tomorrow morning!

Behold the ~~turtle~~ goose. He makes progress only when he sticks his neck out.

Here's to the arboretum.

arboretum photos by John Harding.

measureless and strong

2011-11-16T13:24:00.001+11:00

My Playlist during this morning's training run:
Jack Kerouac - by Brooke Fraser – from the album Flags
Marching Bands Of Manhattan - Death Cab For Cutie - Plans
Pay For Me - The National - The National
Bloom [Jamie XX Remix] - Radiohead - TKOL RMX
Your Heart Is An Empty Room - Death Cab For Cutie - Plans
Your Love Is A Song - Switchfoot - Hello Hurricane
Forget and Not Slow Down - Relient K - Forget and Not Slow Down
Charlie Brown - Coldplay - Mylo Xyloto
Apartment Story - The National - Boxer
Bloom [Objekt Remix] - Radiohead - TKOL
Someday You Will Be Loved - Death Cab For Cutie - Plans
Sin-Eaters - The National - High Violet 2
You Are Good - Bethel - Be Lifted High
Rain - Creed - Full Circle
I Can See Your Love - Leeland - The Great Awakening
Good Evening Mrs Magpie [Modeselektor Remix] - Radiohead - TKOL RMX
Bixby Canyon Bridge - Death Cab For Cutie - Narrow Stairs
Murder Me Rachael - The National - Sad Songs for Dirty Lovers
You Are My Passion - Jesus Culture - Come Away
Arms Open Wide - Hillsong United - Tear Down The Walls
Abel - The National - Alligator
Bloom [Blawan Remix] - Radiohead - TKOL RMX
No Sunlight - Death Cab For Cutie - Narrow Stairs
Red Eyes - Switchfoot - Hello Hurricane
Candlelight - Relient K - Forget and Not Slow Down
Up In Flames - Coldplay - Mylo Xyloto
Lit Up - The National - Alligator
TKOL [Altrice Remix] - Radiohead - TKOL RMX
Grapevine Fires - Death Cab For Cutie - Narrow Stairs
The Perfect Song - The National - The National
Something In The Water - Brooke Fraser - Flags
Go - Hillsong United - Aftermath
Chains Hit The Ground - Leeland - The Great Awakening
Give up the Ghost [Brokenchord Remix] - Radiohead - TKOL RMX
Jesus Freak - Newsboys - Born Again
Santa Clara - The National - The Virginia EP
My Soul Sings - Bethel - Here Is love
Love Like Fire - Hillsong - A Beautiful Exchange

Quite a long run as you can see. There's no time for a Wednesday gym session now that I am training for an Ultra!

I think a weekly Wednesday 26k run is less strain than going to the gym. But I am moving the gym session to Tuesdays. The pain must continue. The Canberra Marathon website should be up and and running soon? There are now just 150 days to the Ultra and counting and no-one is entered yet! [Sorry, just noticed that people HAVE entered already. Just that course details are "to be confirmed" according to one web page]

There is an hour run tomorrow (Thursday) on the track at Vets. 7:45pm. I probably won't run it unless I am 10k or so behind schedule..... which is possible.

running together

2011-11-15T09:21:00.001+11:00

Sunday's City2Sea results:
Speedygeese: Bronwyn Calver 1:09.06, Caroline Campbell 1:24.31
Metro Runners: Alison Chua 1:38.06, Shane Liyanage 1:38.06

Anne Young and Caroline Campbell on the start line of the City2Sea.

At Sunday's Deep Space Mountain Marathon:
Half Marathon men:
25 Bob Harlow 64 2.09.05
28 Warrick Howieson 41 2.11.31
48 male finishers

Half Marathon women:
8 Kelley Flood 51 2.15.28
9 Elle Knight 42 2.15.28
15 female finishers

Last night's training at Parliament House: Thach (new) and I ran 7.5k early when it was still rather warm, then we were joined by Amanda, Andrew, Andy, Bronwyn, Craig, Helen, Kym, Lucia, Mick, Neil, Ruth & Yelena for a session similar to last week's except we started & finished our 900m loops at the grassy oval where there is more water than up by the south-west water fountain. We surged 200m of every 300 with a stop of a minute or two back at the starting point, four loops in all. The west side of the House in the shade with a westerly wind blowing feels decidedly cooler than out in the open, although the official temperature was still around 27 degrees.

42 years ago today Jenny and I got engaged:

Photo taken in September 1967 of Jenny with her younger siblings. Jenny & I met in February 1969 and we were engaged on 15 November the same year.

Song of the Week: "Go Now", by Tigertown

It's 2011 and music is looking up - off the chart music anyway. Tigertown are yet another new Australian group (c.f. "The Paper Kites") with a great sound. Enjoy!

unyoung unrich unfamous FIT

2011-11-14T09:31:00.001+11:00

Coming Events Week 46 of 2011: Note, Saturday's run shifted to 7:00am permanently.

Mon 14 Nov	4:30pm	*Parliament House 8k jog in the shade!
	5:30pm	*Parliament House speedygeese training
Tue 15 Nov	6:15pm	YCRC Spring Series 5k Barrenjoey Drive
Wed 16 Nov	12:15pm	BBQ Stakes 6k handicap
Thu 17 Nov	6:00pm	*ACTVAC Track
Fri 18 Nov	12:15pm	Customs Joggers 5k handicap
Sat 19 Nov	7:00am	*Metro Runners Acton Ferry Terminal

*=events I expect to attend.

Well done to those running the inaugural City to Sea in Melbourne, including speedygoose Bronwyn, metro runners Shane & Alison (pictured), friends Bruce & Carol, Stephen McDonald; and others I don't yet know about. Results will be in Tuesday's Age newspaper.

Shane & Alison after the City2Sea. From Shane's facebook page.

awkward

2011-11-13T15:06:00.001+11:00

Thanks to Thea, who wanted me to know there were runners with worse styles than her...

Today's awkward run was an easy 16k at Stromlo with Abi and Andrew. We went up an unnamed hill North of Uriarra Road first, for the scenic view at the top, before we ran down Uriarra Road, then back to circle the mountain. Despite the hill climb, the highest point was where we came out of West Stromlo onto the sealed main road.

The run home down the Mt Stromlo Road is most enjoyable. At one stage we were passed by Christopher hurtling down by bicycle. The cycle home would be appreciated too I imagine.

On the RHS of the map is the 2k cross country loop at Stromlo Forest Park which we did at the end to complete the 16k. For both my companions, I think, this 16k was their longest ever run. So far.

It's amazing how lethargic I feel at the start of such runs, and how much better I feel from halfway and on.

occupy 26.2

2011-11-12T11:45:00.001+11:00

Today I ran 10k+ with Leanne and then 10k+ with Natalie. Why? Because I can.

Speedygeese track Results
10 November 3000m
M50 Rod Lynch 11:28.24 73.7%
W40 Emma Adams 11:41.64 76.2
M40 Craig Davis 12:49.94 61.8
M60 Geoff Moore 13:10.57 71.1
W45 Janene Kingston 13:12.54 71.5
M50 Roger Pilkington 13:18.74 64.0
M50 Ewen Thompson 13:19.98 65.0
W55 Cathy Montalto 15:11.13 72.9
W60 Ruth Baussmann 16:15.86 70.1
W60 Margaret McSpadden 18:18.44 65.2

10 November 1500m Pennington
1 Kathy Southgate W55 5:29 89.8%
3 Kathy Sims W60 6:06 86.6
5 Ken White M55 5:19 80.9
6 Damian Rutledge M40 5:01 75.7
9 Rod Lynch M50 5:26 74.6
10 Helen Larmour W50 5:59 79.1
11 Emma Adams W40 5:32 75.6
13 Heidi Johnston W40 5:37 73.7
15 Geoff Sims M60 6:07 73.3
26 Roger Pilkington M50 6:46 60.4
27 Geoff Barker M65 8:25 55.0
28 Tony Booth M70 9:50 50.6

10 November Spiral 5 lap
2 Margaret McSpadden W60 12:53
3 Geoff Barker M65 12:34
5 Kathy Sims W60 9:02
12 Roger Pilkington M50 8:43
14 Cathy Montalto W55 10:13
15 Graeme Patrick M55 8:49
20 Geoff Sims M60 9:47
23 Helen Larmour W50 8:38
25 Janene Kingston W45 9:27
27 Damian Rutledge M40 8:44
30 Ruth Baussmann W60 11:11
32 finishers

achilles heel

2011-11-11T10:47:00.001+11:00

Happy Birthday Rachelle Ellis-Brownlee 39 yesterday
Happy Birthday Colleen Koh 34 today
Happy Birthday Jill Pearson 54 today.

Arch of Victory: My wife Jenny took her mother (May Lowes) to Ballarat on the weekend for re-opening ceremony, and May was interviewed on the local radio station! Story and audio of the complete interview here: http://www.abc.net.au/local/stories/2011/11/06/3357413.htm

Clarke & Dawe: "Slaves rowing ships around the Mediterranean"

Paula Radcliffe: According to the IAAF, Paula Radcliffe's world record will now stand.
"Some good news for British runner Paula Radcliffe on Wednesday: The IAAF reversed its stance on how it was to award world records. It previously ruled that since Radcliffe set her world record alongside men (in London eight years ago), it was not a valid mark.
"“The record will stay. Nobody will cancel the record of Paula. That is sure,” said IAAF council member Helmut Digel via telephone after an IAAF meeting in Monaco. “Her record will never be diminished.”
"After the IAAF changed how women’s world records were to be awarded, it received an enormous volume of protests. Digel noted this surprised the governing body. He said the rule wasn’t to diminish the old records.
"“It was not against old records at all,” he said. “We realize that these performances were excellent performances.”
"Radcliffe’s time that was set in London is a blazing 2:15:25. It is a mark that is still over a minute faster than the second-best clocking."

Fancy attempting to disallow women's records because of men in the race!

Vanitys Crossing to be closed to vehicle traffic.
“TAMS’ decision to permanently close Vanity’s Crossing follows advice from ActewAGL and is a precautionary measure to reduce the risk of contamination or an event which would make the Cotter Reservoir unusable as a source of drinking water.
“Gates will be installed on either side of the crossing on Tuesday 15 November 2011. These will remain open until 6 February 2012, when they will be permanently locked to prevent vehicle access. People will still be able to access the area on foot or bicycle however we ask that people be mindful of how their behaviour may impact on the water and surrounding environment. Signage will be in place to inform people of the closure and of the water quality issues at the site."

This may affect some of our mountain runs if cars will need to detour to get to the far side of the crossing.

vertigo

2011-11-10T10:53:00.001+11:00

Another reason why I am not all that keen about trail running...

Yesterday's storms, from the top of Mount Stromlo

Another quote to add to yesterday's.

why worry

2011-11-09T13:14:00.000+11:00

“Every evening I turn my worries over to God. He's going to be up all night anyway.” - Mary C. Crowley

“When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened” - Winston Churchill

“Worry is like a rocking chair--it gives you something to do but it doesn't get you anywhere.”

“There is a great difference between worry and concern. A worried person sees a problem, and a concerned person solves a problem.” - Harold Stephens

“There is nothing that wastes the body like worry, and one who has any faith in God should be ashamed to worry about anything whatsoever” - Mahatma Gandhi

“Worry often gives a small thing a big shadow.”

“If you can't sleep, then get up and do something instead of lying there worrying. It's the worry that gets you, not the lack of sleep.” - Dale Carnegie

“Worry is spiritual short sight. Its cure is intelligent faith.” - Paul Brunton

“If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension. And if you didn't ask me, I'd still have to say it.” - George F. Burns

“Worry compounds the futility of being trapped on a dead-end street. Thinking opens new avenues.” - Cullen Hightower

heartbeat

2011-11-08T10:26:00.000+11:00

Last night at Parliament House: I ran early, then joined the main bunch for 12 x 200m with a 100m jog on a west side circuit, broken up into four segments because of the sultry conditions. Training were Abi, Andy, Bronwyn, Colin, Craig, me, Lucia, Neil, Ruth, Warrick & Yelena. In the next couple of weeks if it is not too hot a few more will come out and we can set up some relays again.

Fargher lager

The pub we visited at Parachilna during our October travels up north in South Australia is run by some of Abi's relatives. They sell beer brewed in the Fargher name. One better than marrying into a family who owns their own pub, is to marry into a family who brews their own beer. I sampled the beer and souvenired the empty bottle. Note the Isle of Man symbol on the label; telling us where the family originated.

Song of the week: "Heartbeat", by The Fray. “We got to keep on running 'til we see the sun…”

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big apple

2011-11-07T08:58:00.000+11:00

Coming Events Week 45 of 2011:

Mon 7 Nov	4:30pm	*Parliament House 8k jog
	5:30pm	*Parliament House speedygeese training
Tue 8 Nov	6:15pm	*YCRC Spring Series 5k Weston Park
Wed 9 Nov	12:15pm	BBQ Stakes 6k handicap
Thu 10 Nov	6:00pm	*ACTVAC Track
Fri 11 Nov	12:15pm	Customs Joggers 5k handicap
Sat 12 Nov	8:00am	*Metro Runners Acton Ferry Terminal
Sun 13 Nov	8:00am	*Stromlo Forest Park run
	+	AMRA Deep Space Marathon
	+	Melbourne City to Sea

*=events I expect to attend.

Michelle Wells New York Marathon 3:28.52

Who are these speedygeese?
I keep 100 names on my current speedygeese list. When new people join I usually drop someone else off the list to keep it to 100: someone who came along once or twice for example but hasn't seen seen since. I have just done a check and 50 of the 100 on the speedygeese contact list have been along to training this year, and 50 haven't for many and varied reasons. I do encourage weekly attendance; obviously consistency in training is important, I also emphasise that runners may come along to training sessions whenever they would like to. In fact it is good that there are many running groups and running opportunities around Canberra, there is a lot of choice. We speedygeese like training together when we are able to. But we are found all over the ACT doing all kinds of training and competing. If you're a "speedygoose" and haven't been along for a while, please drop in to our Monday training session sometime and say hello. We'd like to catch up and find out how you're doing and what your plans are.

New runners welcome! We meet in the underground car park at Australia's Parliament House Canberra, 5:30pm every Monday.

piece of cake

2011-11-06T14:53:00.000+11:00

My progress: I just scraped in my 100k for the week with a 19k run this morning. Ran with Lucia Pietropaoli, Abi Fargher and Andrew Simpson for the first 13.3. Yesterday it was a 22k run, the first 6k or so with Ann Go, Laura Santosa, and Leanne Lee, with Ewen Thompson and Zainab Farouk completing the whole run. I like starting off with a group, regardless of how far the others run, it certainly makes the time pass more quickly and more pleasantly.

Happy birthday, 40 today, Michelle Wells, have a fantastic New York Marathon. There may just be some partying tonight!

Arch of Victory in Ballarat
My wife Jenny and her mother May Lowes (aged 90) are in Ballarat today for a special event at the famous Arch of Victory.

"Arch of Victory Unveiled 2nd June 1920"

"The result of a great deal of work by the girls employed by E Lucas and Co., who raised the money required to build the Arch."

"The foundation stone was laid on the 7th February 1920 by General Sir William Birdwood and the Arch was opened on the 2nd of June 1920 by the Prince of Wales. The Arch is made of bricks, cement rendered. On sunday 13th March 1938, Mr S Walker, President of the Ballarat RSSIA unveiled the Temple of Remembrance which is situated at the entrance of the Avenue of Honour. The temple houses a Book of Remembrance which contains a number of steel sheets upon which have been inscribed the names of every person in whose honour a tree has been planted in the Avenue. On the 7th of November 1954, Lieutenant General Sir Leslie Morshead unveiled two tablets to acknowledge the services of the men and women from Ballarat in the 1939 - 1945 war."

The E. Lucas mentioned is Eleanor Lucas, May's great grandmother, or if you like, my grandchildren's great great great great grandmother. There is a photo of her and the Prince of Wales at the Arch.

Today's ceremony is the Arch of Victory's official re-opening.

"Arch of Victory official re-opening event - 6 November 2011"
"The Governor General of Australia Her Excellency Ms Quentin Bryce will visit Ballarat on Sunday (06/11) for the official re-opening of the Arch of Victory. The Ballarat community is welcome to attend. The event will commence with a march at 11.40am followed by official proceedings at 12 noon. The six month restoration project was completed in August and included the restoration of all cracked and dummy renders, roofing and plaques. New low energy lighting was also installed as part of the project. The works were jointly funded by Council ($300,000) and the Federal Government which provided $335,000 through its Regional and Local Community Infrastructure Program and $175,000 through the National Heritage Sites Program."