And a Happy New Year to everyone in Team Moore.
Saturday 31 December 2005
Friday 30 December 2005
This is my last bit of introspection as we end the year. If you don’t want to be bored, skip this post and visit me again tomorrow!
Some of the athletes I coach want to “know me better”. This is a portrait of me as described by Myers-Briggs.
If you know your MBTI (Myers-Briggs Type Indicator), you can look up http://www.personalitypage.com/portraits.html for your portrait and see how close it is!
Yes I am an ISTJ. I have added a comment after each paragraph.
(true)
ISTJs are quiet and reserved individuals who are interested in security and peaceful living. They have a strongly-felt internal sense of duty, which lends them a serious air and the motivation to follow through on tasks. Organised and methodical in their approach, they can generally succeed at any task which they undertake.
(true)
ISTJs are very loyal, faithful, and dependable. They place great importance on honesty and integrity. They are "good citizens" who can be depended on to do the right thing for their families and communities. While they generally take things very seriously, they also usually have an offbeat sense of humor and can be a lot of fun - especially at family or work-related gatherings.
(true)
ISTJs tend to believe in laws and traditions, and expect the same from others. They're not comfortable with breaking laws or going against the rules. If they are able to see a good reason for stepping outside of the established mode of doing things, the ISTJ will support that effort. However, ISTJs more often tend to believe that things should be done according to procedures and plans. If an ISTJ has not developed their Intuitive side sufficiently, they may become overly obsessed with structure, and insist on doing everything "by the book".
(true with the rider that I must have “developed my Intuitive side sufficiently”)
The ISTJ is extremely dependable on following through with things which he or she has promised. For this reason, they sometimes get more and more work piled on them. Because the ISTJ has such a strong sense of duty, they may have a difficult time saying "no" when they are given more work than they can reasonably handle. For this reason, the ISTJ often works long hours, and may be unwittingly taken advantage of.
(true)
The ISTJ will work for long periods of time and put tremendous amounts of energy into doing any task which they see as important to fulfilling a goal. However, they will resist putting energy into things which don't make sense to them, or for which they can't see a practical application. They prefer to work alone, but work well in teams when the situation demands it. They like to be accountable for their actions, and enjoy being in positions of authority. The ISTJ has little use for theory or abstract thinking, unless the practical application is clear.
(true)
ISTJs have tremendous respect for facts. They hold a tremendous store of facts within themselves, which they have gathered through their Sensing preference. They may have difficulty understanding a theory or idea which is different from their own perspective. However, if they are shown the importance or relevance of the idea to someone who they respect or care about, the idea becomes a fact, which the ISTJ will internalize and support. Once the ISTJ supports a cause or idea, he or she will stop at no lengths to ensure that they are doing their duty of giving support where support is needed.
(true)
The ISTJ is not naturally in tune with their own feelings and the feelings of others. They may have difficulty picking up on emotional needs immediately, as they are presented. Being perfectionists themselves, they have a tendency to take other people's efforts for granted, like they take their own efforts for granted. They need to remember to pat people on the back once in a while.
(true – it doesn’t come naturally to me to compliment people, I have to remind myself to do so, and I have learned that a polite “thank you” is often all that is required if someone compliments me!)
ISTJs are likely to be uncomfortable expressing affection and emotion to others. However, their strong sense of duty and the ability to see what needs to be done in any situation usually allows them to overcome their natural reservations, and they are usually quite supporting and caring individuals with the people that they love. Once the ISTJ realizes the emotional needs of those who are close to them, they put forth effort to meet those needs.
(true, true, all too true)
The ISTJ is extremely faithful and loyal. Traditional and family-minded, they will put forth great amounts of effort at making their homes and families running smoothly. They are responsible parents, taking their parenting roles seriously. They are usually good and generous providers to their families. They care deeply about those close to them, although they usually are not comfortable with expressing their love. The ISTJ is likely to express their affection through actions, rather than through words.
(truly true)
ISTJs have an excellent ability to take any task and define it, organize it, plan it, and implement it through to completion. They are very hard workers, who do not allow obstacles to get in the way of performing their duties. They do not usually give themselves enough credit for their achievements, seeing their accomplishments simply as the natural fulfillment of their obligations.
(true true true)
ISTJs usually have a great sense of space and function, and artistic appreciation. Their homes are likely to be tastefully furnished and immaculately maintained. They are acutely aware of their senses, and want to be in surroundings which fit their need for structure, order, and beauty.
(not true at all! Although I did keep a clear desk when I worked)
Under stress, ISTJs may fall into "catastrophe mode", where they see nothing but all of the possibilities of what could go wrong. They will berate themselves for things which they should have done differently, or duties which they failed to perform. They will lose their ability to see things calmly and reasonably, and will depress themselves with their visions of doom.
(true, a perfect description of what has happened once)
In general, the ISTJ has a tremendous amount of potential. Capable, logical, reasonable, and effective individuals with a deeply driven desire to promote security and peaceful living, the ISTJ has what it takes to be highly effective at achieving their chosen goals - whatever they may be.
(true)
Jungian functional preference ordering:
Dominant: Introverted Sensing
Auxiliary: Extraverted Thinking
Tertiary: Introverted Feeling
Inferior: Extraverted Intuition
(true)
Some of the athletes I coach want to “know me better”. This is a portrait of me as described by Myers-Briggs.
If you know your MBTI (Myers-Briggs Type Indicator), you can look up http://www.personalitypage.com/portraits.html for your portrait and see how close it is!
Yes I am an ISTJ. I have added a comment after each paragraph.
“Portrait of an ISTJ” - Introverted Sensing Thinking Judging.
(Introverted Sensing with Extraverted Thinking)
The Duty Fulfiller
As an ISTJ, your primary mode of living is focused internally, where you take things in via your five senses in a literal, concrete fashion. Your secondary mode is external, where you deal with things rationally and logically.(true)
ISTJs are quiet and reserved individuals who are interested in security and peaceful living. They have a strongly-felt internal sense of duty, which lends them a serious air and the motivation to follow through on tasks. Organised and methodical in their approach, they can generally succeed at any task which they undertake.
(true)
ISTJs are very loyal, faithful, and dependable. They place great importance on honesty and integrity. They are "good citizens" who can be depended on to do the right thing for their families and communities. While they generally take things very seriously, they also usually have an offbeat sense of humor and can be a lot of fun - especially at family or work-related gatherings.
(true)
ISTJs tend to believe in laws and traditions, and expect the same from others. They're not comfortable with breaking laws or going against the rules. If they are able to see a good reason for stepping outside of the established mode of doing things, the ISTJ will support that effort. However, ISTJs more often tend to believe that things should be done according to procedures and plans. If an ISTJ has not developed their Intuitive side sufficiently, they may become overly obsessed with structure, and insist on doing everything "by the book".
(true with the rider that I must have “developed my Intuitive side sufficiently”)
The ISTJ is extremely dependable on following through with things which he or she has promised. For this reason, they sometimes get more and more work piled on them. Because the ISTJ has such a strong sense of duty, they may have a difficult time saying "no" when they are given more work than they can reasonably handle. For this reason, the ISTJ often works long hours, and may be unwittingly taken advantage of.
(true)
The ISTJ will work for long periods of time and put tremendous amounts of energy into doing any task which they see as important to fulfilling a goal. However, they will resist putting energy into things which don't make sense to them, or for which they can't see a practical application. They prefer to work alone, but work well in teams when the situation demands it. They like to be accountable for their actions, and enjoy being in positions of authority. The ISTJ has little use for theory or abstract thinking, unless the practical application is clear.
(true)
ISTJs have tremendous respect for facts. They hold a tremendous store of facts within themselves, which they have gathered through their Sensing preference. They may have difficulty understanding a theory or idea which is different from their own perspective. However, if they are shown the importance or relevance of the idea to someone who they respect or care about, the idea becomes a fact, which the ISTJ will internalize and support. Once the ISTJ supports a cause or idea, he or she will stop at no lengths to ensure that they are doing their duty of giving support where support is needed.
(true)
The ISTJ is not naturally in tune with their own feelings and the feelings of others. They may have difficulty picking up on emotional needs immediately, as they are presented. Being perfectionists themselves, they have a tendency to take other people's efforts for granted, like they take their own efforts for granted. They need to remember to pat people on the back once in a while.
(true – it doesn’t come naturally to me to compliment people, I have to remind myself to do so, and I have learned that a polite “thank you” is often all that is required if someone compliments me!)
ISTJs are likely to be uncomfortable expressing affection and emotion to others. However, their strong sense of duty and the ability to see what needs to be done in any situation usually allows them to overcome their natural reservations, and they are usually quite supporting and caring individuals with the people that they love. Once the ISTJ realizes the emotional needs of those who are close to them, they put forth effort to meet those needs.
(true, true, all too true)
The ISTJ is extremely faithful and loyal. Traditional and family-minded, they will put forth great amounts of effort at making their homes and families running smoothly. They are responsible parents, taking their parenting roles seriously. They are usually good and generous providers to their families. They care deeply about those close to them, although they usually are not comfortable with expressing their love. The ISTJ is likely to express their affection through actions, rather than through words.
(truly true)
ISTJs have an excellent ability to take any task and define it, organize it, plan it, and implement it through to completion. They are very hard workers, who do not allow obstacles to get in the way of performing their duties. They do not usually give themselves enough credit for their achievements, seeing their accomplishments simply as the natural fulfillment of their obligations.
(true true true)
ISTJs usually have a great sense of space and function, and artistic appreciation. Their homes are likely to be tastefully furnished and immaculately maintained. They are acutely aware of their senses, and want to be in surroundings which fit their need for structure, order, and beauty.
(not true at all! Although I did keep a clear desk when I worked)
Under stress, ISTJs may fall into "catastrophe mode", where they see nothing but all of the possibilities of what could go wrong. They will berate themselves for things which they should have done differently, or duties which they failed to perform. They will lose their ability to see things calmly and reasonably, and will depress themselves with their visions of doom.
(true, a perfect description of what has happened once)
In general, the ISTJ has a tremendous amount of potential. Capable, logical, reasonable, and effective individuals with a deeply driven desire to promote security and peaceful living, the ISTJ has what it takes to be highly effective at achieving their chosen goals - whatever they may be.
(true)
Jungian functional preference ordering:
Dominant: Introverted Sensing
Auxiliary: Extraverted Thinking
Tertiary: Introverted Feeling
Inferior: Extraverted Intuition
(true)
Thursday 29 December 2005
I have been writing articles for Vetrunner for two years. And I have been writing posts for this weblog for one year. So what now ?
Recent improvements to the blog have been “Coming Event Highlights” and the flying goose. I will continue to make improvements in 2006.
Did the weblog live up to its promise in 2005?
In January when I started, I wrote we would see “topics of interest; comments and questions on any running related topic; idea sharing; feedback; awards; social event notices; hints and advice; discussions; links; training and racing calendar; training group results; runners profiles; birthdays, anniversaries, hatches matches & dispatches; contact information; photos; whatever you want it to be!”
My answer is yes, it did live up to its promise, but I would like to see more interaction. So I will keep on listing and summarising your performances, and hope you also add comments on how you felt you went, and other events you have participated in. I will also review the “contributors” list and try and encourage more input that way.
Other things included have been some teaching on principles of running, cartoons, jokes and even songs. As well as photos, there were newspaper cuttings and dvd stills. Other writing included my own training plans and goals which I will continue to include.
The sets of ten principles I wrote about were on “conditioning”, “form”, and “racing”.
Future sets planned are “sample training sessions”, “stretches”, “health tips”, and something in the “motivational” arena.
You are all welcome to participate, contribute, or at least make suggestions.
In the Vetrunner arena, I would like my "articles" to become more "story". In the weblog arena, I would like my "articles" to become more readable with sub headings, dot points, key point summary etc. and fitting with space to spare on one page; short and to the point (e.g. not like this!). If you are creative and can help, thanks! Please do.
It looks like being a busy 2006!
Fly Goose Fly!
Recent improvements to the blog have been “Coming Event Highlights” and the flying goose. I will continue to make improvements in 2006.
Did the weblog live up to its promise in 2005?
In January when I started, I wrote we would see “topics of interest; comments and questions on any running related topic; idea sharing; feedback; awards; social event notices; hints and advice; discussions; links; training and racing calendar; training group results; runners profiles; birthdays, anniversaries, hatches matches & dispatches; contact information; photos; whatever you want it to be!”
My answer is yes, it did live up to its promise, but I would like to see more interaction. So I will keep on listing and summarising your performances, and hope you also add comments on how you felt you went, and other events you have participated in. I will also review the “contributors” list and try and encourage more input that way.
Other things included have been some teaching on principles of running, cartoons, jokes and even songs. As well as photos, there were newspaper cuttings and dvd stills. Other writing included my own training plans and goals which I will continue to include.
The sets of ten principles I wrote about were on “conditioning”, “form”, and “racing”.
Future sets planned are “sample training sessions”, “stretches”, “health tips”, and something in the “motivational” arena.
You are all welcome to participate, contribute, or at least make suggestions.
In the Vetrunner arena, I would like my "articles" to become more "story". In the weblog arena, I would like my "articles" to become more readable with sub headings, dot points, key point summary etc. and fitting with space to spare on one page; short and to the point (e.g. not like this!). If you are creative and can help, thanks! Please do.
It looks like being a busy 2006!
Fly Goose Fly!
Wednesday 28 December 2005
Life time pbs. These will never change!
100 12.0
200 23.7
400 52.2
800 1:57.2
1500 4:04.3
3000 8.47.3
5000 15:10.5
10000 31.57
half marathon 70.10
marathon 2:26.58
. mile in 4:32.2 in 1965 at the age of 16, to win the SA interschools
. marathon in 2:30.05 in Queensland in 1978, to come seventh in the national championships on a "steam-bath" muggy day
. marathon in 2:26.58 late in 1978, to win the Canberra marathon for the second time and set an ACT open record
. Canberra "Distance runner of the year" in 1979
. 3000 metres in 8:47.3 in 1984, to set an Australian (and ACT) M35 record which still stands today.
So as you can see, I am highly unlikely to run any new pbs.
Tuesday 27 December 2005
1500 5:20
3000 11:10
5000 19:00
10000 39:15
Half Marathon 87:30
I won’t race a marathon but I do plan to run the Canberra marathon in just under 4:00.
How am I going to do this?
. The 1500s won't be "raced" either, I will use them to get rhythm and speed for the longer races. If I feel really good running 1500s, I will ease off for one (eg in a relay?) and see what I can do. Under 5:00 would be nice.
. I should really be able to get the 3000 down below 11 mins, but I haven't done so recently so why should it happen now? Also the 5000 should be a lot faster, but my 10k results have been relatively slower in recent years and I really need to focus now on running a faster 10k if I am to break three hours for the marathon in 2008 (i.e. when I'm sixty).
. Training will build up to 110k per week and all current speed sessions will be maintained. That should do it.
Monday 26 December 2005
Last Week’s target 80 km, achieved 80 km
This Week’s target 70 km, could be tricky as I will have Monday off.
Song of the Week: The Orphan by Newsboys from the album “Devotion”.
Maybe I push when I'm meant to be still
Maybe I take it all too personal
Jesus, how to reconcile
The joyful noise
The ancient land
The tug from some invisible hand
The dying mother weaving bulrushes
Along the Nile
Float her basket over the sea
Here on a barren shore
We'll be waiting for
A tailwind to carry her orphan's cry
Don't you worry child
I wrote a lullaby
I try to settle, but I just pass through
A rain dog, a gypsy
A wandering Jew
All those homes were not ours
Then i slept one night in Abraham's field
And dreamt there was no moon
The night he died
Counting stars
Selah
Float her basket over the sea
Here on a barren shore
We'll be waiting for
A tailwind to carry an orphan's cry
Don't you worry child
I wrote a lullaby
Building you a home
Building you a home
Building you a home
We're Building you a home
Selah
So float her basket over the sea
Here on a barren shore
We'll be waiting for
A tailwind to carry an orphan's cry
Don't you worry child
I wrote a lullaby
Float her basket over the sea
Here on a barren shore
We'll be waiting for
A tailwind to bring us your sweet cry
Don't you worry child
I gonna sing you a lullaby
Sunday 25 December 2005
Saturday 24 December 2005
This year I have been doing some running on a stepper machine at the CU gym. Probably not enough to give a full report. But my feeling is it has been of some value.
The advantages?
1. As in all cross training, it enables me to exercise more often without increasing the risk of injury. With a bad achilles it is something I can do which seems OK for the achilles, although I am not totally sure of that, because the calves, knees, and hamstrings are adversely affected on occasion. Still, it is less damaging than uphill sprints, because the uphill slope is absent.
2. It has addressed a specific need of mine - very weak and inflexible quads. Although again I am not sure, because the eccentric effect of downhill running can strengthen quads too and is needed probably as much as uphill work.
The disadvantages?
1. I cannot run with as much tempo and I cannot burn as many calories in a given time on the stepper compared with real running.
2. Running training should be specific. The best training for running is running. I know I can improve my stepper performances by training on the stepper as the levels I use get harder, and I know my general fitness may increase, but I am not sure that converts to better running pace on the track or road, since my general underlying fitness is good anyway, and for most of the training year it is more specific fitness which needs working on.
I will persist with this training in 2006 and see how it goes. But if I become injury free, I will devote the time to purely running.
The advantages?
1. As in all cross training, it enables me to exercise more often without increasing the risk of injury. With a bad achilles it is something I can do which seems OK for the achilles, although I am not totally sure of that, because the calves, knees, and hamstrings are adversely affected on occasion. Still, it is less damaging than uphill sprints, because the uphill slope is absent.
2. It has addressed a specific need of mine - very weak and inflexible quads. Although again I am not sure, because the eccentric effect of downhill running can strengthen quads too and is needed probably as much as uphill work.
The disadvantages?
1. I cannot run with as much tempo and I cannot burn as many calories in a given time on the stepper compared with real running.
2. Running training should be specific. The best training for running is running. I know I can improve my stepper performances by training on the stepper as the levels I use get harder, and I know my general fitness may increase, but I am not sure that converts to better running pace on the track or road, since my general underlying fitness is good anyway, and for most of the training year it is more specific fitness which needs working on.
I will persist with this training in 2006 and see how it goes. But if I become injury free, I will devote the time to purely running.
Friday 23 December 2005
Starting in the New Year I will stop listing everybody here, and change to just mentioning track highlights. After all, the results are on the ACTVAC website.
It was hot! Omitting the Daniels and the Relay, here for the last time are the full results for Team Moore members.
3000 metres early
Richard Faulks 11:06
Rod Lynch 11:14
Alan Duus 13:10
Geoff Barker 14:37
Pam Faulks 16:02
Carol Baird 13:38
Margaret McSpadden 14:52
100m Gift Women
2 Maureen Rossiter
4 Vicki Matthews
1 Mile Run
Rod Lynch 5:27.28
Gary Bowen 5:50.12
Michael Leahey 5:19.45
Ken White 5:52.37
Trevor Cobbold 5:55.77
Geoff Moore 6:16.39
Neil Boden 6:37.46
Kevin Chamberlain 6:18.00
Geoff Barker 7:13.76
Tony Booth 6:39.9
Jenny Langton 5:34.45
Katie Forestier 6:12.31
Maria O'Reilly 6:04.48
Kathy Sims 6:25.54
Margaret McSpadden 7:52.17
3000m later event
Michael Leahey 10:43.94
Ken White 12:27.07
Tony Booth 13:58.2
5000m
Geoff Moore 22:09.19
High Jump
Ewen Thompson 1.35
Jenny Langton 1.35
Javelin
Ewen Thompson 18.13
1 Mile Walk
Ewen Thompson 8:40
Geoff Barker 10:40
Carol Baird 9:53
It was hot! Omitting the Daniels and the Relay, here for the last time are the full results for Team Moore members.
3000 metres early
Richard Faulks 11:06
Rod Lynch 11:14
Alan Duus 13:10
Geoff Barker 14:37
Pam Faulks 16:02
Carol Baird 13:38
Margaret McSpadden 14:52
100m Gift Women
2 Maureen Rossiter
4 Vicki Matthews
1 Mile Run
Rod Lynch 5:27.28
Gary Bowen 5:50.12
Michael Leahey 5:19.45
Ken White 5:52.37
Trevor Cobbold 5:55.77
Geoff Moore 6:16.39
Neil Boden 6:37.46
Kevin Chamberlain 6:18.00
Geoff Barker 7:13.76
Tony Booth 6:39.9
Jenny Langton 5:34.45
Katie Forestier 6:12.31
Maria O'Reilly 6:04.48
Kathy Sims 6:25.54
Margaret McSpadden 7:52.17
3000m later event
Michael Leahey 10:43.94
Ken White 12:27.07
Tony Booth 13:58.2
5000m
Geoff Moore 22:09.19
High Jump
Ewen Thompson 1.35
Jenny Langton 1.35
Javelin
Ewen Thompson 18.13
1 Mile Walk
Ewen Thompson 8:40
Geoff Barker 10:40
Carol Baird 9:53
Thursday 22 December 2005
Helen won first prize at the BBQ Stakes this week.This year for the first time, I have been enjoying participating in most of the lunch time handicap runs around Canberra.
Many of the runners who train with us are regular participants. In Wednesday's BBQ Stakes, Helen was the winner, competing in her 15th run. Helen overcame not only a good size field, but also stifling heat. A great return to form this year, Helen.
Lunch time runs on offer include the Customs Joggers every Friday from Commonwealth Park, the Ginninderra Handicap the last Tuesday of every month from the Lighthouse Bar, the Lake Stakes at Tuggeranong every Tuesday from KFC, and the BBQ Stakes from Corinna Street Woden every Wednesday.
I hope to be running many of these in 2006. See you there.
Wednesday 21 December 2005
6:00pm 3000m, Hammer, Pole Vault
6.15pm 100m Presidents Handicap
6.30pm 1 Mile Walk
6.45pm Long Jump (QA)
7.00pm Javelin/Shot
7.15pm 1 Mile Run, High Jump
7.30pm 200m Daniels
7.45pm 200m Hurdles,
8.00pm Parlauf Relay
8.15pm 3000/5000m
Santa, lollies, and champagne are possibilities...
Should anyone like to go to Zeffirelli afterwards for dinner, it's on.
6.15pm 100m Presidents Handicap
6.30pm 1 Mile Walk
6.45pm Long Jump (QA)
7.00pm Javelin/Shot
7.15pm 1 Mile Run, High Jump
7.30pm 200m Daniels
7.45pm 200m Hurdles,
8.00pm Parlauf Relay
8.15pm 3000/5000m
Santa, lollies, and champagne are possibilities...
Should anyone like to go to Zeffirelli afterwards for dinner, it's on.
"Have an established pre race routine."
I suppose I could have started with this one, but I put the most important last. Whether your problem is psyching yourself up for a race, or settling yourself down before a race, it is the established pre race routine which enables you to reach the optimum level of preparedness.
Here is the routine I went through every time I raced track (400s/8oos) in the Adelaide summer as a teenager
... arrive an hour before.
... go downstairs to the cool changing rooms and snooze on the high jump bags
... have a cold shower if it was VERY hot
... jog two laps and do my pre race stretches
... five minutes to go, two or three run-throughs at race pace, 50 to 100 m each
... gun!
The objectives were a) to calm my mind. I was always very nervous before a race.
and b) to get my pulse up to my racing pulse just before the start. Then I could set out very fast.
I still go through a similar routine before every race.
What's your routine?
Racing Principle #10 - Have an established pre race routine.
I suppose I could have started with this one, but I put the most important last. Whether your problem is psyching yourself up for a race, or settling yourself down before a race, it is the established pre race routine which enables you to reach the optimum level of preparedness.
Here is the routine I went through every time I raced track (400s/8oos) in the Adelaide summer as a teenager
... arrive an hour before.
... go downstairs to the cool changing rooms and snooze on the high jump bags
... have a cold shower if it was VERY hot
... jog two laps and do my pre race stretches
... five minutes to go, two or three run-throughs at race pace, 50 to 100 m each
... gun!
The objectives were a) to calm my mind. I was always very nervous before a race.
and b) to get my pulse up to my racing pulse just before the start. Then I could set out very fast.
I still go through a similar routine before every race.
What's your routine?
Racing Principle #10 - Have an established pre race routine.
Tuesday 20 December 2005
Even Pace Produces Fastest Times.
You can improve your times by running at your fastest best pace as evenly as possible.
Pacing is learned in training by doing interval work with a stop watch until it becomes second nature to do fast repeat efforts over short distances in the same predetermined time.
Then when it comes to racing, after warming up well for the race, don’t start out too fast or too slow.
In training you can practise going out at exactly the pace of your projected race time.
The only real exception to this principle is the marathon, where you can expect to tie up a little at the end, so the pace you run at should project to a little faster than the time you expect.
Even with no improvement in fitness, say you had run a 10k averaging 4 minutes per km, but the first km was 3:40, then just by running another starting out at 3.55 minutes per km, you should be able to improve your time considerably. Running at a more even pace is the secret.
And you can use pacing charts to project from your race performances what you might run for other races. For example if your 3k pace is 100 seconds per lap and your 5k pace is 105 seconds per lap, then you can aim for 102 second per lap in the 5k confident that it is easily achievable.
However I find that most people are quite conservative about how much improvement they are capable of. So at times throw caution to the winds - see principle #8 below for a racing rather than a pacing perspective. Which is right? Both, of course.
"Racing Principle #9 - Even Pace Produces Fastest Times"
You can improve your times by running at your fastest best pace as evenly as possible.
Pacing is learned in training by doing interval work with a stop watch until it becomes second nature to do fast repeat efforts over short distances in the same predetermined time.
Then when it comes to racing, after warming up well for the race, don’t start out too fast or too slow.
In training you can practise going out at exactly the pace of your projected race time.
The only real exception to this principle is the marathon, where you can expect to tie up a little at the end, so the pace you run at should project to a little faster than the time you expect.
Even with no improvement in fitness, say you had run a 10k averaging 4 minutes per km, but the first km was 3:40, then just by running another starting out at 3.55 minutes per km, you should be able to improve your time considerably. Running at a more even pace is the secret.
And you can use pacing charts to project from your race performances what you might run for other races. For example if your 3k pace is 100 seconds per lap and your 5k pace is 105 seconds per lap, then you can aim for 102 second per lap in the 5k confident that it is easily achievable.
However I find that most people are quite conservative about how much improvement they are capable of. So at times throw caution to the winds - see principle #8 below for a racing rather than a pacing perspective. Which is right? Both, of course.
"Racing Principle #9 - Even Pace Produces Fastest Times"
Monday 19 December 2005
Coming up to twelve months of blogging, I plan to do a full review of everything I do including the blogging, before the end of the year.
I have more sets of "principles" topics ready to think about.
I could use the blog more as a diary, or journal, like others do.
I could do some more serious writing.
Hmm. What to do?
Meanwhile ...
Last Week’s target 70 km, achieved 70 km
This Week’s target 80 km
Song of the Week: Politicians by Switchfoot from the album “Nothing is Sound”
Everything is broken
Everything is broken
Everything is breaking down, breaking down
Everything is bleeding
Everything is bleeding
Everything is breaking down, breaking down
A pledge allegiance to a country without borders, without politicians
Watching for my sky to get torn apart
We are broken, we are bitter
We're the problem, we're the politicians
Watching for our sky to get torn apart
C'mon and break me
Entropy and Aching
Where have we been aiming?
Everything is fading out, fading out
We are the faded, splitted, and sedated
Everything is fading out, fading out
A pledge allegiance to a country without borders, without politicians
Watching for my sky to get torn apart
We are broken, we are bitter
We're the problem, we're the politicians
Watching for our sky to get torn apart
C'mon and break me
C'mon and break me
A pledge allegiance to a country without borders, without politicians,
politicians, politicians..
I am broken, I am bitter
I'm the problem, I'm the politician
Watching for my sky to get torn apart
C'mon and break me
C'mon and break me
I have more sets of "principles" topics ready to think about.
I could use the blog more as a diary, or journal, like others do.
I could do some more serious writing.
Hmm. What to do?
Meanwhile ...
Last Week’s target 70 km, achieved 70 km
This Week’s target 80 km
Song of the Week: Politicians by Switchfoot from the album “Nothing is Sound”
Everything is broken
Everything is broken
Everything is breaking down, breaking down
Everything is bleeding
Everything is bleeding
Everything is breaking down, breaking down
A pledge allegiance to a country without borders, without politicians
Watching for my sky to get torn apart
We are broken, we are bitter
We're the problem, we're the politicians
Watching for our sky to get torn apart
C'mon and break me
Entropy and Aching
Where have we been aiming?
Everything is fading out, fading out
We are the faded, splitted, and sedated
Everything is fading out, fading out
A pledge allegiance to a country without borders, without politicians
Watching for my sky to get torn apart
We are broken, we are bitter
We're the problem, we're the politicians
Watching for our sky to get torn apart
C'mon and break me
C'mon and break me
A pledge allegiance to a country without borders, without politicians,
politicians, politicians..
I am broken, I am bitter
I'm the problem, I'm the politician
Watching for my sky to get torn apart
C'mon and break me
C'mon and break me
Develop elite runners’ strategies and abilities.
Whether you find yourself in races in the front pack, or you are further back with the goal of finishing ahead of your nearest rivals, you need to develop the same abilities as elite runners do, and employ the same strategies.
The ability to win any race depends on you having at your disposal a range of things:
a) thorough knowledge of the course where applicable – run over it first!
b) a working plan of how to run the race on the course – decide how to attack each stage of the run.
c) a plan which is adaptable to a variety of conditions – make allowance for possible heat, wind etc.
d) being alert to the tactics of others – learn to read what others are doing and quickly respond.
e) being able to sit and kick – do practise this in training and in low key races.
f) the ability to run aggressively from the front – practice this in training as often as possible.
g) being able to employ aggressive surging to break up the opposition – vary pace in most training sessions, learn to surge by practising it in training through running on different surfaces, particularly undulating surfaces, developing speed and particularly speed-endurance, and doing hill sprints competitively.
h) the ability to respond to whatever tactics others use, such as going out fast when others do – this needs the abilities mentioned above, and the confidence to employ such tactics, developed by race practice sessions at a fast pace.
I am sure there are more.. these are just what I can think of on a Monday morning.. in summary to race like an elite, you need to train like one.
Racing Principle #8 - Develop elite runners’ strategies and abilities.
Whether you find yourself in races in the front pack, or you are further back with the goal of finishing ahead of your nearest rivals, you need to develop the same abilities as elite runners do, and employ the same strategies.
The ability to win any race depends on you having at your disposal a range of things:
a) thorough knowledge of the course where applicable – run over it first!
b) a working plan of how to run the race on the course – decide how to attack each stage of the run.
c) a plan which is adaptable to a variety of conditions – make allowance for possible heat, wind etc.
d) being alert to the tactics of others – learn to read what others are doing and quickly respond.
e) being able to sit and kick – do practise this in training and in low key races.
f) the ability to run aggressively from the front – practice this in training as often as possible.
g) being able to employ aggressive surging to break up the opposition – vary pace in most training sessions, learn to surge by practising it in training through running on different surfaces, particularly undulating surfaces, developing speed and particularly speed-endurance, and doing hill sprints competitively.
h) the ability to respond to whatever tactics others use, such as going out fast when others do – this needs the abilities mentioned above, and the confidence to employ such tactics, developed by race practice sessions at a fast pace.
I am sure there are more.. these are just what I can think of on a Monday morning.. in summary to race like an elite, you need to train like one.
Racing Principle #8 - Develop elite runners’ strategies and abilities.
Sunday 18 December 2005
Saturday 17 December 2005
Further Team Moore achievements for Thursday 15 December. And now that we have the official results, I have corrected the 4 x 800 times and age groups in the post which I published yesterday. (the splits are still estimates).
In the 4 x 800 my educated guess is that the M45, M55, W30, W45, W50, and W60 teams all set Australian records as well as ACT records, and the M50 team's time was "only" an ACT record.
3000m
Roger Pilkington 11:51
Gary Bowen 12:14
Michael Leahey 10:42
Ken White 11:58
Geoff Moore 11:59
Tony Booth 13:45
Charlie McCormack 12:47
Charmaine Knobel 14:04
100 Metres
Matthew Hardy 12.61
Rod Lynch 15.20
Sarah Pau 15.93
Katie Forestier 15.68
Vicki Matthews 14.99
Maria O'Reilly 16.44
Maureen Rossiter 15.98
200 Metres
Matthew Hardy 26.09
Richard Faulks 27.04
Rod Lynch 31.63
Geoff Sims 27.35
Jenny Langton 29.02
Katie Forestier 31.71
Charlie McCormack 30.93
Vicki Matthews 30.31
Maria O'Reilly 32.80
Maureen Rossiter 31.08
Jill Brown 33.88
Long Jump
Sarah Pau 3.92
4 x 100 metres
(Sharon Gibbins)
Vicki Matthews
(Sue Bourke)
Kerry Boden 58.39
(John Morton)
Maria O'Reilly
Katie Forestier
(Mick Horan) 58.47
Jill Brown
Maureen Rossiter
(Karen Davis)
(Garry Maher) 58.86
5,000 metres Walk
Kevin Chamberlain 32.38
Rod Gilchrist 35.55
Carol Baird 31.07
1,000 metres Walk
Alice Scott 7.18
In the 4 x 800 my educated guess is that the M45, M55, W30, W45, W50, and W60 teams all set Australian records as well as ACT records, and the M50 team's time was "only" an ACT record.
3000m
Roger Pilkington 11:51
Gary Bowen 12:14
Michael Leahey 10:42
Ken White 11:58
Geoff Moore 11:59
Tony Booth 13:45
Charlie McCormack 12:47
Charmaine Knobel 14:04
100 Metres
Matthew Hardy 12.61
Rod Lynch 15.20
Sarah Pau 15.93
Katie Forestier 15.68
Vicki Matthews 14.99
Maria O'Reilly 16.44
Maureen Rossiter 15.98
200 Metres
Matthew Hardy 26.09
Richard Faulks 27.04
Rod Lynch 31.63
Geoff Sims 27.35
Jenny Langton 29.02
Katie Forestier 31.71
Charlie McCormack 30.93
Vicki Matthews 30.31
Maria O'Reilly 32.80
Maureen Rossiter 31.08
Jill Brown 33.88
Long Jump
Sarah Pau 3.92
4 x 100 metres
(Sharon Gibbins)
Vicki Matthews
(Sue Bourke)
Kerry Boden 58.39
(John Morton)
Maria O'Reilly
Katie Forestier
(Mick Horan) 58.47
Jill Brown
Maureen Rossiter
(Karen Davis)
(Garry Maher) 58.86
5,000 metres Walk
Kevin Chamberlain 32.38
Rod Gilchrist 35.55
Carol Baird 31.07
1,000 metres Walk
Alice Scott 7.18
Friday 16 December 2005
Spiral 8 results for Team Moore - run last night.
We took all the places. We had all raced ourselves out in the heat first, of course!
All runners were eligible. Very good runs then from Nev and Tony. I tip Gary to win the next spiral, on 19 January. Unless of course Ewen decides to run instead of walk, in which case we can anticipate the first ever two lap victory in a four lapper. Go Gary!
1 Nev Madden 14:08
2 Tony Booth 15:02
3 Ewen Thompson19:41
4 Maria O'Reilly 14:16
6 Rod Lynch 12:40
7 Katie Forestier 14:29
8 Gary Bowen 14:30
10 Roger Pilkington 13:10
11 Kevin Chamberlain 14:01
19 Neil Boden 15:44
20 Geoff Moore 14:56
We took all the places. We had all raced ourselves out in the heat first, of course!
All runners were eligible. Very good runs then from Nev and Tony. I tip Gary to win the next spiral, on 19 January. Unless of course Ewen decides to run instead of walk, in which case we can anticipate the first ever two lap victory in a four lapper. Go Gary!
1 Nev Madden 14:08
2 Tony Booth 15:02
3 Ewen Thompson19:41
4 Maria O'Reilly 14:16
6 Rod Lynch 12:40
7 Katie Forestier 14:29
8 Gary Bowen 14:30
10 Roger Pilkington 13:10
11 Kevin Chamberlain 14:01
19 Neil Boden 15:44
20 Geoff Moore 14:56
A great success was the running of the first ever ACT 4 x 800 relays last night.
Ewen and I have estimated the split times for each runner; these times were roughly when the baton crossed the finish line.
There is another 4 x 800 relay night this season - Wednesday 25 January.
Team Moore members in bold
1. light blue team (M45) 9:23.77
John Morton 2:15
Rod Lynch 2:24
Mick Horan 2:16
Paul Considine 2:28
2. fluoro green team (W30) 10:36.06
Katie Forestier 2:47
Anna Danielsson 2:35
Mel Cockshut 2:42
Jenny Langton 2:31
3. purple team (mixed) 10:37 .92
Roger Pilkington 2:44
Nigel Coldrick 2:56
Gary Bowen 2:38
Andrew Endall 2:19
4. red team (M55) 10:48.93
Pat Stakelum 2:40
Jim White 2:44
Neil Boden 2:48
Garry Maher 2:36
5. white team (M50) 11:02.72
Nick Blackaby 3:21
Ken White 2:40
Neville Madden 2:27
Michael Leahey 2:34
6. orange team (W50) 12:07.99
Maria O'Reilly 2:45
Jill Brown 3:11
Charmaine Knobel 3:15
Maureen Rossitter 2:56
7. transparent team (mixed) 12:14.81
Charlie McCormack 2:47
Carol Baird 3:16
Tony Booth 3:02
Mick Worsley 3:09
8. pink team (W45) 13:33.14
Kerry Boden 3:24
Annemarie Calnan 3:40
Vicki Matthews 3:13
Sue Bourke 3:15
9. mauve team (W60) 15:16.25
Alice Scott 3:35
Jillian Clark 4:03
Norma Lindemann 4:02
Fran Harris 3:35
Ewen and I have estimated the split times for each runner; these times were roughly when the baton crossed the finish line.
There is another 4 x 800 relay night this season - Wednesday 25 January.
Team Moore members in bold
1. light blue team (M45) 9:23.77
John Morton 2:15
Rod Lynch 2:24
Mick Horan 2:16
Paul Considine 2:28
2. fluoro green team (W30) 10:36.06
Katie Forestier 2:47
Anna Danielsson 2:35
Mel Cockshut 2:42
Jenny Langton 2:31
3. purple team (mixed) 10:37 .92
Roger Pilkington 2:44
Nigel Coldrick 2:56
Gary Bowen 2:38
Andrew Endall 2:19
4. red team (M55) 10:48.93
Pat Stakelum 2:40
Jim White 2:44
Neil Boden 2:48
Garry Maher 2:36
5. white team (M50) 11:02.72
Nick Blackaby 3:21
Ken White 2:40
Neville Madden 2:27
Michael Leahey 2:34
6. orange team (W50) 12:07.99
Maria O'Reilly 2:45
Jill Brown 3:11
Charmaine Knobel 3:15
Maureen Rossitter 2:56
7. transparent team (mixed) 12:14.81
Charlie McCormack 2:47
Carol Baird 3:16
Tony Booth 3:02
Mick Worsley 3:09
8. pink team (W45) 13:33.14
Kerry Boden 3:24
Annemarie Calnan 3:40
Vicki Matthews 3:13
Sue Bourke 3:15
9. mauve team (W60) 15:16.25
Alice Scott 3:35
Jillian Clark 4:03
Norma Lindemann 4:02
Fran Harris 3:35
Thursday 15 December 2005
Having blitzed the field (except Katie who was semi-blitzed. I do like coining new words) I did expect to get hammered, and it was so.
Results for Team Moore of the spiral 7 at the track a couple of weeks ago.
1 Geoff Moore 12:18
2 Katie Forestier 12:46
3 Ken Gordon 11:53
7 Tony Booth 13:34
13 Rod Lynch 11:01
14 Geoff Barker 14:15
16 Maureen Rossiter 14:19
17 Gary Bowen 12:37
18 Margaret McSpadden 15:25
22 Neil Boden 13:06
23 Kevin Chamberlain 12:29
25 Ewen Thompson 17:39
Results for Team Moore of the spiral 7 at the track a couple of weeks ago.
1 Geoff Moore 12:18
2 Katie Forestier 12:46
3 Ken Gordon 11:53
7 Tony Booth 13:34
13 Rod Lynch 11:01
14 Geoff Barker 14:15
16 Maureen Rossiter 14:19
17 Gary Bowen 12:37
18 Margaret McSpadden 15:25
22 Neil Boden 13:06
23 Kevin Chamberlain 12:29
25 Ewen Thompson 17:39
Wednesday 14 December 2005
FEATURE EVENTS:
High Jump (QA series) 7:15pm,
4 x 800m relay 7:15pm (records still to be set),
Short Hurdles 7:45pm (Boag event), and
8 Lap Spiral 8:15 pm (Adler Series)
Other events:
3000m 6:00 pm,
Heavyweight 6:00 pm (Lower Throwing Field),
200m 6:15pm,
1000/1500m Walk 6:30 pm,
Long Jump 6:45 pm,
Javelin and Discus 7:00pm and 7:45pm (2 of each),
100m 7:30pm,
Triple Jump 7:45pm, and
4x100m relay 8:00pm.
High Jump (QA series) 7:15pm,
4 x 800m relay 7:15pm (records still to be set),
Short Hurdles 7:45pm (Boag event), and
8 Lap Spiral 8:15 pm (Adler Series)
Other events:
3000m 6:00 pm,
Heavyweight 6:00 pm (Lower Throwing Field),
200m 6:15pm,
1000/1500m Walk 6:30 pm,
Long Jump 6:45 pm,
Javelin and Discus 7:00pm and 7:45pm (2 of each),
100m 7:30pm,
Triple Jump 7:45pm, and
4x100m relay 8:00pm.
Tuesday 13 December 2005
3000m Pennington
Michael Leahey 10:42.0
Colin Farlow 10:09.4
Maria O'Reilly 12:07.5
Roger Pilkington 11:24.3
Kevin Chamberlain 12:01.6
Gary Bowen 11:50.3
Tony Booth 13:15.2
Charlie McCormack 12:32.3
Neville Madden 12:16.0
Ken White 12:18.6
Margaret McSpadden 14:56.4
Geoff Barker 14:40.2
Graeme Small 16:08.2
3000m
Rod Lynch 11:19.6
Gary Bowen 13:17.0
Geoff Moore 13:56.1
Tony Booth 15:23.9
Jenny Langton 13:17.2
Sarah Pau 16:16.3
Katie Forestier 13:35.8
Gabrielle Brown 14:14.0
Kathy Sims 12:40.4
1500m
Rod Lynch 5:02.4
Roger Pilkington 5:21.8
Gary Bowen 5:29.4
Geoff Moore 5:56.8
Geoff Barker 6:57.0
Tony Booth 6:15.5
Katie Forestier 5:45.1
Pam Faulks 7:35.4
Kathy Sims 5:47.8
Margaret McSpadden 7:12.4
4 x 200 relay
Jenny Langton
Sarah Pau
(Karen Davis)
Katie Forestier 2:08.8 record
Margaret McSpadden
Jill Brown
(Carol Baird)
(Margaret Taylor) 2.29.1 record
(John Burns)
(Jack Perry)
(Rad Leovic)
Pam Faulks 2:41.9
400m
Matthew Hardy 60.8
Gary Bowen 66.0
Rod Lynch 66.1
Neville Madden 61.8
Geoff Sims 61.4
Geoff Barker 91.1
Tony Booth 80.4
Jenny Langton 63.1
Katie Forestier 77.1
Gabrielle Brown 77.4
Vicki Matthews 70.8
Maureen Rossiter 72.0
Long Jump
Sarah Pau 3.79
Vicki Matthews 3.75
Michael Leahey 10:42.0
Colin Farlow 10:09.4
Maria O'Reilly 12:07.5
Roger Pilkington 11:24.3
Kevin Chamberlain 12:01.6
Gary Bowen 11:50.3
Tony Booth 13:15.2
Charlie McCormack 12:32.3
Neville Madden 12:16.0
Ken White 12:18.6
Margaret McSpadden 14:56.4
Geoff Barker 14:40.2
Graeme Small 16:08.2
3000m
Rod Lynch 11:19.6
Gary Bowen 13:17.0
Geoff Moore 13:56.1
Tony Booth 15:23.9
Jenny Langton 13:17.2
Sarah Pau 16:16.3
Katie Forestier 13:35.8
Gabrielle Brown 14:14.0
Kathy Sims 12:40.4
1500m
Rod Lynch 5:02.4
Roger Pilkington 5:21.8
Gary Bowen 5:29.4
Geoff Moore 5:56.8
Geoff Barker 6:57.0
Tony Booth 6:15.5
Katie Forestier 5:45.1
Pam Faulks 7:35.4
Kathy Sims 5:47.8
Margaret McSpadden 7:12.4
4 x 200 relay
Jenny Langton
Sarah Pau
(Karen Davis)
Katie Forestier 2:08.8 record
Margaret McSpadden
Jill Brown
(Carol Baird)
(Margaret Taylor) 2.29.1 record
(John Burns)
(Jack Perry)
(Rad Leovic)
Pam Faulks 2:41.9
400m
Matthew Hardy 60.8
Gary Bowen 66.0
Rod Lynch 66.1
Neville Madden 61.8
Geoff Sims 61.4
Geoff Barker 91.1
Tony Booth 80.4
Jenny Langton 63.1
Katie Forestier 77.1
Gabrielle Brown 77.4
Vicki Matthews 70.8
Maureen Rossiter 72.0
Long Jump
Sarah Pau 3.79
Vicki Matthews 3.75
Monday 12 December 2005
"Team Moore will close on Christmas Day and reopen on New Years Day."
So mark in your diaries,
Monday 19/12 Parliament House training
Tuesday 20/12 North Lyneham training
Thursday 22/12 AIS track racing
Monday 26/12 --------
Tuesday 27/12 --------
Thursday 29/12 -------
Monday 2/1 Parliament House training
Tuesday 3/1 North Lyneham training
Thursday 5/1 AIS track training
Apparently there is no Vets track on 5th January so we will go out there for a training session at 5:30pm instead. Then if I'm wrong we won't miss out on racing.
On the 12th, track races resume. I notice there is a "Turkey Walk" on the program. That's right, I do remember seeing a whole lot of athletes practising walking like Turkeys.
So mark in your diaries,
Monday 19/12 Parliament House training
Tuesday 20/12 North Lyneham training
Thursday 22/12 AIS track racing
Monday 26/12 --------
Tuesday 27/12 --------
Thursday 29/12 -------
Monday 2/1 Parliament House training
Tuesday 3/1 North Lyneham training
Thursday 5/1 AIS track training
Apparently there is no Vets track on 5th January so we will go out there for a training session at 5:30pm instead. Then if I'm wrong we won't miss out on racing.
On the 12th, track races resume. I notice there is a "Turkey Walk" on the program. That's right, I do remember seeing a whole lot of athletes practising walking like Turkeys.
Sunday 11 December 2005
Colin and Amanda celebrate their first anniversary today. And at the Team Moore Christmas function yesterday, hosted by the wonderful Peter and Maria, we had birthday cake for Amanda's 38th, the day before. The party was excellent, thanks to everyone who made it such a success. Even Ben now four weeks old was there to help celebrate.Maureen turns 55 tomorrow (Monday) and enters a new age group. She plans to be at training Monday night, I hear. Take note everyone else, a birthday is no excuse to bludge from training!
No sign of track results from Thursday yet on the web except the Daniels result that I put up on Friday. No sign of the spiral seven results from the previous week either (the one that I won). Talk about slack. Well, let us set a good example of diligence and let us disregard the little things others might do or not do that could annoy us. (that bit's for me.)
It was a great morning at the Half Iron Man today. This event, a major race on the triathlon calendar, attracts hundreds of top competitors from all over Australia. I have no reservations in saying that it is the best event on the ACT sporting calendar each year. Amongst the keen spectators were Charlie, Jenny and Greg, Cathy, Ruth and Dave, Thea, Peter. An absolute must to watch and to enter if fit enough; very well organised, very exciting, and very long! And fellow runners, next year we could round up some swimmer and cyclist mates and enter teams. A December Half Marathon as part of a team somehow appeals. What makes the idea attractive is, we don't have any other halves at this time of year; there are mountain runs on but who in their right mind runs those; and the half iron man field is very large so there is plenty of company. And well organised as I said. I haven't asked what the entry fee is like, but who cares if it's a great event?
Saturday 10 December 2005
Australian All Schools Athletic Championships
08-11 December 2005
Girls Long Jump Under 18
1 Lauren Boden, ACT Daramalan, 6.24m, won by 49cm.
Girls 400 Metre Hurdles Under 18
Ht 1: 1 Lauren Boden, ACT Daramalan, 60.68 (fastest qualifier).
Final: 1 Lauren Boden, ACT Daramalan, 59.71, won by 1.93 sec
This is after a 58.93 in the Zatopek a week earlier, but I suspect conditions were hot and windy in Sydney.
Girls Long Jump Under 20
1 Lauren Boden, ACT Daramalan, 6.15m, won by 40cm
Girls 4x400 relay Under 18
3 ACT (including Lauren)
Meanwhile back in Canberra, as announced last night and in today's Canberra Times,
ACT Junior Sports Star of the Year
Lauren Boden
Awesome!
08-11 December 2005
Girls Long Jump Under 18
1 Lauren Boden, ACT Daramalan, 6.24m, won by 49cm.
Girls 400 Metre Hurdles Under 18
Ht 1: 1 Lauren Boden, ACT Daramalan, 60.68 (fastest qualifier).
Final: 1 Lauren Boden, ACT Daramalan, 59.71, won by 1.93 sec
This is after a 58.93 in the Zatopek a week earlier, but I suspect conditions were hot and windy in Sydney.
Girls Long Jump Under 20
1 Lauren Boden, ACT Daramalan, 6.15m, won by 40cm
Girls 4x400 relay Under 18
3 ACT (including Lauren)
Meanwhile back in Canberra, as announced last night and in today's Canberra Times,
ACT Junior Sports Star of the Year
Lauren Boden
Awesome!
Friday 9 December 2005
"Horses for Courses "
Previous racing principles were
1 redefine “winning”
2 practise surging
3 plan races so that you have a day’s break from racing for every mile raced.
4 have long term goals
5 define short term goals
6 set intermediate racing goals
Should I train hard while racing? Should I race frequently or should I race rarely? What causes most injury - long mileage or speed work or hill training or something else? How much is too much? What sort of training gets me the best results with the least number of injuries? Should I work on my strengths or my weaknesses? Do I need steady state work or race pace work or long slow distance? Will weight training or gym work or cross training make all the difference? Are light sessions of value or should i be doing something else?
While a forum like mine can propose a number of general principles, sometimes it is just a matter of "horses for courses". Any one individual with a particular set of physical attributes, mental attitudes, likes and dislikes, and so on, is surely unique. What works for one might be disaster for another.
Like a fisherman trying different kinds of bait and angling techniques to get the best catch - don't just sit there doing what you have always been doing. Try different training approaches and see how they suit you. Ultimately, only you can determine what training works best for you!
What distances should I race? Whatever suits you. Whatever you like. If you like 10k, race it. And your likes and dislikes can be fashioned over time by the training you choose to do. You can become a cross country runner - by training often on a cross country course. Sometimes, if you specialise, you can become very good - at your speciality. A "strength" runner can become an excellent cross country specialist. A "rhythm" runner can become an excellent road racer. A tactical runner can become an excellent track runner.
I'd work on my strengths - I'd run the courses that I seem to be made for.
Racing Principle #7 - "Horses for Courses"
Previous racing principles were
1 redefine “winning”
2 practise surging
3 plan races so that you have a day’s break from racing for every mile raced.
4 have long term goals
5 define short term goals
6 set intermediate racing goals
Should I train hard while racing? Should I race frequently or should I race rarely? What causes most injury - long mileage or speed work or hill training or something else? How much is too much? What sort of training gets me the best results with the least number of injuries? Should I work on my strengths or my weaknesses? Do I need steady state work or race pace work or long slow distance? Will weight training or gym work or cross training make all the difference? Are light sessions of value or should i be doing something else?
While a forum like mine can propose a number of general principles, sometimes it is just a matter of "horses for courses". Any one individual with a particular set of physical attributes, mental attitudes, likes and dislikes, and so on, is surely unique. What works for one might be disaster for another.
Like a fisherman trying different kinds of bait and angling techniques to get the best catch - don't just sit there doing what you have always been doing. Try different training approaches and see how they suit you. Ultimately, only you can determine what training works best for you!
What distances should I race? Whatever suits you. Whatever you like. If you like 10k, race it. And your likes and dislikes can be fashioned over time by the training you choose to do. You can become a cross country runner - by training often on a cross country course. Sometimes, if you specialise, you can become very good - at your speciality. A "strength" runner can become an excellent cross country specialist. A "rhythm" runner can become an excellent road racer. A tactical runner can become an excellent track runner.
I'd work on my strengths - I'd run the courses that I seem to be made for.
Racing Principle #7 - "Horses for Courses"
Thursday 8 December 2005
More Happy Birthdays. Amanda is having a birthday on Friday, then celebrating her and Colin's first (yes, first!) wedding anniversary on Sunday. Maureen hits the big 55 on Monday. And six days later, Katie is promoted to the big four-oh.
Both Roger and Sarah have birthdays the day before Katie's.
However the big news is the arrival of the latest Team Moore member, this time a little girl. Madison Gordon was born Friday morning 2/12/05. (After Ken was at track Thursday night). Wow and congratulations!
If you're expecting a baby and would like he/she to arrive on a Friday morning, come to track Thursday night! Two out of two so far.
Wednesday 7 December 2005
Tuesday 6 December 2005
Timing problems continued at the track last Thursday. Sad to say none of the 60 metre race times are valid; they will be discarded.(I have never run a 60m race!)
No results of the spiral handicap have appeared yet, so I wonder what happened there?
For interest, my research last year showed that when you compare hand held times at our events with accurate electronic times, the hand held times give results pretty consistently 0.3 seconds too fast.
This is regardless of distance run.
So now, when I calculate either Daniels handicaps or Daniels scores, I add 0.3 to any hand held times. This is fair and works both ways. It means if you run any hand timed race, I don't over-handicap you, and it means in a hand timed handicap race, runners don't get more points than they should. (Daniels point score is worked out on time, not place).
Even then, the published results are not always accurate. But like cricket umpiring; when there are mistakes, sometimes you lose out, and sometimes you benefit. It averages out in the end.
Monday 5 December 2005
Here is a fun game to play. Even if you tire of it, your primary school age children will love it.
Additional. For those currently training with us -
At North Lyneham this Tuesday I might be late - I suggest we run four of those 700m circuits (yes, up the middle hill through the long grass) on 5 minutes, maybe on six minutes if it is hot which it might well be, working fairly hard on each one.
Then the plan for next week is to start shorter running at North Lyneham, designed specifically for middle distance runners. This is because most of the middle distance specialists are running with us Tuesdays rather than Mondays.
(Middle Distance: definition: 800m and 1500m track races)
Track this Thursday includes the rerun of the Pennington 3000. Again I might be late - and miss it - in any case I will be full of Thai food and red wine - so missing it won't worry me too much. After track we plan to go off to Zeffirelli.
Do remember to reply about Saturday's BBQ.
Additional. For those currently training with us -
At North Lyneham this Tuesday I might be late - I suggest we run four of those 700m circuits (yes, up the middle hill through the long grass) on 5 minutes, maybe on six minutes if it is hot which it might well be, working fairly hard on each one.
Then the plan for next week is to start shorter running at North Lyneham, designed specifically for middle distance runners. This is because most of the middle distance specialists are running with us Tuesdays rather than Mondays.
(Middle Distance: definition: 800m and 1500m track races)
Track this Thursday includes the rerun of the Pennington 3000. Again I might be late - and miss it - in any case I will be full of Thai food and red wine - so missing it won't worry me too much. After track we plan to go off to Zeffirelli.
Do remember to reply about Saturday's BBQ.
Sunday 4 December 2005
Yes it is that time of year again. Christmas!
We usually have a Team Moore get-together in December and this year is no exception.
Members of the training group, and their families, are invited to a barbecue at Peter and Maria’s home in North Lyneham.
The date is this Saturday 10 December, the time is 6pm or so.
Should you have a later engagement that day, please come at 6pm anyway for a drink and a chat, and leave when you must.
What to bring?
- something to cook on the BBQ
- your own drinks
- some salad or dessert to share
We would like to know numbers.
Who to notify?
- reply to me by Thursday, or at the latest see me at the track on Thursday evening (but you know how busy it is out there, so replying earlier would be good!)
Merry Christmas!
We usually have a Team Moore get-together in December and this year is no exception.
Members of the training group, and their families, are invited to a barbecue at Peter and Maria’s home in North Lyneham.
The date is this Saturday 10 December, the time is 6pm or so.
Should you have a later engagement that day, please come at 6pm anyway for a drink and a chat, and leave when you must.
What to bring?
- something to cook on the BBQ
- your own drinks
- some salad or dessert to share
We would like to know numbers.
Who to notify?
- reply to me by Thursday, or at the latest see me at the track on Thursday evening (but you know how busy it is out there, so replying earlier would be good!)
Merry Christmas!
On Thursday 1 December, this is how you went at the track, according to the Vets timekeepers.
2000m Steeplechase
Geoff Barker 10:50.5
Carol Baird 9:30.4
3000m Steeplechase
Gary Bowen 13:35.0
800m Chris Higgins Memorial Handicap
(you could subtract, say, 2 seconds to get a more likely time)
3 Colin Farlow 2:13.62
5 Neville Madden 2:25.89
10 Richard Faulks 2:24.74
11 Ken White 2:30.15
13 Rod Lynch 2:28.43
15 Maureen Rossiter 2:47.12
18 Gary Bowen 2:26.46
19 Tony Booth 2:49.69
26 Neil Boden 2:47.90
32 Carol Baird 3:05.68
33 Katie Forestier 2:51.49
34 Alice Scott 3:48.90
35 Margaret McSpadden 3:42.51
4x400m Relay
(Mick Horan)
(Robert Barbaro)
Neville Madden
Katie Forestier 4:17.43
(Phil White)
Neil Boden
Vicki Matthews
Ken Gordon 4:20.98
Gary Bowen
(Sue Bourke)
Tony Booth
(Amalendu Edelsten) 4:37.37
Jill Brown
(Margaret Taylor)
Margaret McSpadden
Carol Baird 5:40.34
2000m Walk
Rod Gilchrist 13.14
Geoff Barker 14.33
Carol Baird 12.36
Margaret McSpadden 15.42
60m
Richard Faulks 8.5
Rod Lynch 8.7
Vicki Matthews 8.8
Alex Lloyd 9.1
Pam Faulks 9.7
Maureen Rossiter 9.3
200m
Ken Gordon 25.54
Colin Farlow 28.11
Richard Faulks 27.90
Rod Lynch 30.14
Ian Sanders 33.32
Katie Forestier 32.85
Vicki Matthews 30.44
Alex Lloyd 33.38
Maureen Rossiter 31.88
Jill Brown 34.89
Pam Faulks 39.09 ?
High Jump
Ewen Thompson 1.30
Alex Lloyd 1.30
Long Jump
Vicki Matthews 3.75
Pam Faulks 3.03
2000m Steeplechase
Geoff Barker 10:50.5
Carol Baird 9:30.4
3000m Steeplechase
Gary Bowen 13:35.0
800m Chris Higgins Memorial Handicap
(you could subtract, say, 2 seconds to get a more likely time)
3 Colin Farlow 2:13.62
5 Neville Madden 2:25.89
10 Richard Faulks 2:24.74
11 Ken White 2:30.15
13 Rod Lynch 2:28.43
15 Maureen Rossiter 2:47.12
18 Gary Bowen 2:26.46
19 Tony Booth 2:49.69
26 Neil Boden 2:47.90
32 Carol Baird 3:05.68
33 Katie Forestier 2:51.49
34 Alice Scott 3:48.90
35 Margaret McSpadden 3:42.51
4x400m Relay
(Mick Horan)
(Robert Barbaro)
Neville Madden
Katie Forestier 4:17.43
(Phil White)
Neil Boden
Vicki Matthews
Ken Gordon 4:20.98
Gary Bowen
(Sue Bourke)
Tony Booth
(Amalendu Edelsten) 4:37.37
Jill Brown
(Margaret Taylor)
Margaret McSpadden
Carol Baird 5:40.34
2000m Walk
Rod Gilchrist 13.14
Geoff Barker 14.33
Carol Baird 12.36
Margaret McSpadden 15.42
60m
Richard Faulks 8.5
Rod Lynch 8.7
Vicki Matthews 8.8
Alex Lloyd 9.1
Pam Faulks 9.7
Maureen Rossiter 9.3
200m
Ken Gordon 25.54
Colin Farlow 28.11
Richard Faulks 27.90
Rod Lynch 30.14
Ian Sanders 33.32
Katie Forestier 32.85
Vicki Matthews 30.44
Alex Lloyd 33.38
Maureen Rossiter 31.88
Jill Brown 34.89
Pam Faulks 39.09 ?
High Jump
Ewen Thompson 1.30
Alex Lloyd 1.30
Long Jump
Vicki Matthews 3.75
Pam Faulks 3.03
Saturday 3 December 2005
...the minute you sign-up for a race and pay the cash you either get injured or catch a cold.
...it rains on your long run days and is sunny and fine on your days off
...triathletes, when your running is going well, either your goggles break during the swim, or the chain snaps on your bike
...when your swimming, running and cycling are all going well, you head the wrong way in the transition
...you think of the tactics you should have used, after the race is over
...the photos they publish of you are always less flattering than the ones you take of other people
...in an otherwise empty locker room, any two individuals will have adjoining lockers.
...when you find the perfect running shoe, it will be discontinued
...when you run your fastest time, the electronic timing will have failed
...the handicap race you excel in will be the one where Mr Burglar turns up for his annual victory
...the older you get the faster you were
...it rains on your long run days and is sunny and fine on your days off
...triathletes, when your running is going well, either your goggles break during the swim, or the chain snaps on your bike
...when your swimming, running and cycling are all going well, you head the wrong way in the transition
...you think of the tactics you should have used, after the race is over
...the photos they publish of you are always less flattering than the ones you take of other people
...in an otherwise empty locker room, any two individuals will have adjoining lockers.
...when you find the perfect running shoe, it will be discontinued
...when you run your fastest time, the electronic timing will have failed
...the handicap race you excel in will be the one where Mr Burglar turns up for his annual victory
...the older you get the faster you were
Friday 2 December 2005
What is Fame!
Fame is defined as getting your photo in the Canberra Times.
Or if that is not possible, getting it on the front page of the Queanbeyan Chronicle.
Our Lauren achieved both those feats after finishing second in the final of the Queanbeyan Gift last weekend.
Congratulations Lauren Boden!
"Fame" - new definition - getting your photo in this blog.
Congratulations to the Team Moore members who won the two handicap series awards for 2005.
The long course (Thomas) series was won by Roger Pilkington, and the short course (Frylink) series by Gary Bowen.
Roger and Gary were genuine improvers throughout the year; I am pleased that the system "works" and rewards real improvers who go for it in every race, not those who try to beat the system, as a handful seem to do (no-one in our training group!).
All point scores appear on the actvac website; here is a summary for Team Moore runners.
Long handicap series
1 Roger Pilkington 1163 points 10 races
5 Alan Duus 1046 10
8 Colin Farlow 1030 10
10 Peter Hogan 1027 9
20 Christopher Lang 992 9
34 Peter McDonald 903 8
38 Margaret McSpadden 893 8
42 Geoff Barker 859 10
44 Geoff Moore 848 8
46 Graeme Small 833 8
Short handicap series
1 Gary Bowen 567 10
2 Katie Forestier 550 10
4 Carol Baird 537 10
11 Cathy Montalto 489 8
13 Neil Boden 465 9
Those who ran handicaps and are not on the list would not have completed eight races.
The long course (Thomas) series was won by Roger Pilkington, and the short course (Frylink) series by Gary Bowen.
Roger and Gary were genuine improvers throughout the year; I am pleased that the system "works" and rewards real improvers who go for it in every race, not those who try to beat the system, as a handful seem to do (no-one in our training group!).
All point scores appear on the actvac website; here is a summary for Team Moore runners.
Long handicap series
1 Roger Pilkington 1163 points 10 races
5 Alan Duus 1046 10
8 Colin Farlow 1030 10
10 Peter Hogan 1027 9
20 Christopher Lang 992 9
34 Peter McDonald 903 8
38 Margaret McSpadden 893 8
42 Geoff Barker 859 10
44 Geoff Moore 848 8
46 Graeme Small 833 8
Short handicap series
1 Gary Bowen 567 10
2 Katie Forestier 550 10
4 Carol Baird 537 10
11 Cathy Montalto 489 8
13 Neil Boden 465 9
Those who ran handicaps and are not on the list would not have completed eight races.
Thursday 1 December 2005
The "Moore Series" 3000 results are now being posted to the actvac website. Final results will be based on a minimum of ten races. Here are the progressive scores. (This lists everybody, not just our training group)
Group, Name, Average %, Number of runs
W55 Carol Baird 79.0 1
W50 Charmaine Knobel 75.0 3
W70 Anne Young 72.6 2
W40 Charlie McCormack 71.0 3
W35 Katie Forestier 70.2 1
W45 Annemarie Calnan 69.7 2
W55 Margaret McSpadden 68.3 4
W55 Rosemary Parker 66.1 4
W35 Ellen Lloyd 60.7 1
W40 Carolyne Kramar 60.1 1
W45 Amanda Chew 56.3 1
M50 Trevor Jacobs 81.8 1
M50 Michael Leahey 79.4 4
M45 Paul Considine 79.1 4
M40 Colin Farlow 78.1 4
M45 John Morton 75.5 3
M75 Michael Freer 74.9 2
M35 Peter Zygadlo 74.6 2
M55 Trevor Cobbold 73.4 2
M60 Richard Hilhorst 73.0 4
M55 Bob Harlow 72.9 1
M45 Richard Faulks 72.4 2
M60 Dave McInnes 72.0 1
M35 Damian Rutledge 71.9 2
M45 Rod Lynch 71.6 6
M55 Geoff Moore 71.6 1
M50 Neville Madden 70.4 1
M55 Jim White 70.3 3
M45 Gary Bowen 70.1 3
M55 Ken Eynon 70.0 4
M40 Don Smith 70.0 2
M40 Andrew Endall 69.9 1
M50 Ken White 69.9 3
M45 Hugh Ford 69.6 2
M45 Dave McClelland 68.8 3
M65 Tony Booth 68.8 6
M45 Roger Pilkington 67.8 5
M60 Mike Worsley 67.5 3
M40 Dale Moore 67.5 4
M45 Mick Horan 67.3 1
M60 Geoff Barker 67.2 3
M50 Bob Fletcher 67.2 1
M45 Nigel Coldrick 67.1 1
M40 Bryce Anderson 66.7 1
M45 Ewen Thompson 66.6 2
M60 Bryan Thomas 66.6 2
M55 Peter Hogan 66.1 3
M55 Neil Boden 65.4 2
M40 Brian Mclachlan 64.3 2
M55 Michael Gardner 63.5 1
M30 Heath Pearce 63.1 1
M45 Doug Taupin 63.1 2
M60 Bryan McCarthy 62.8 2
M40 Peter Cullen 62.8 1
M55 Bob Parker 62.5 4
M55 Alan Williams 62.2 3
M60 Geoff Hakes 57.3 1
M45 Chris Edwards 56.3 1
M50 Jamie Macgregor 56.1 3
M50 Nick Blackaby 54.6 3
M30 Adam Robinson 54.1 3
M55 Des Cannon ? 1
? Don White ? 3
Group, Name, Average %, Number of runs
W55 Carol Baird 79.0 1
W50 Charmaine Knobel 75.0 3
W70 Anne Young 72.6 2
W40 Charlie McCormack 71.0 3
W35 Katie Forestier 70.2 1
W45 Annemarie Calnan 69.7 2
W55 Margaret McSpadden 68.3 4
W55 Rosemary Parker 66.1 4
W35 Ellen Lloyd 60.7 1
W40 Carolyne Kramar 60.1 1
W45 Amanda Chew 56.3 1
M50 Trevor Jacobs 81.8 1
M50 Michael Leahey 79.4 4
M45 Paul Considine 79.1 4
M40 Colin Farlow 78.1 4
M45 John Morton 75.5 3
M75 Michael Freer 74.9 2
M35 Peter Zygadlo 74.6 2
M55 Trevor Cobbold 73.4 2
M60 Richard Hilhorst 73.0 4
M55 Bob Harlow 72.9 1
M45 Richard Faulks 72.4 2
M60 Dave McInnes 72.0 1
M35 Damian Rutledge 71.9 2
M45 Rod Lynch 71.6 6
M55 Geoff Moore 71.6 1
M50 Neville Madden 70.4 1
M55 Jim White 70.3 3
M45 Gary Bowen 70.1 3
M55 Ken Eynon 70.0 4
M40 Don Smith 70.0 2
M40 Andrew Endall 69.9 1
M50 Ken White 69.9 3
M45 Hugh Ford 69.6 2
M45 Dave McClelland 68.8 3
M65 Tony Booth 68.8 6
M45 Roger Pilkington 67.8 5
M60 Mike Worsley 67.5 3
M40 Dale Moore 67.5 4
M45 Mick Horan 67.3 1
M60 Geoff Barker 67.2 3
M50 Bob Fletcher 67.2 1
M45 Nigel Coldrick 67.1 1
M40 Bryce Anderson 66.7 1
M45 Ewen Thompson 66.6 2
M60 Bryan Thomas 66.6 2
M55 Peter Hogan 66.1 3
M55 Neil Boden 65.4 2
M40 Brian Mclachlan 64.3 2
M55 Michael Gardner 63.5 1
M30 Heath Pearce 63.1 1
M45 Doug Taupin 63.1 2
M60 Bryan McCarthy 62.8 2
M40 Peter Cullen 62.8 1
M55 Bob Parker 62.5 4
M55 Alan Williams 62.2 3
M60 Geoff Hakes 57.3 1
M45 Chris Edwards 56.3 1
M50 Jamie Macgregor 56.1 3
M50 Nick Blackaby 54.6 3
M30 Adam Robinson 54.1 3
M55 Des Cannon ? 1
? Don White ? 3
Wednesday 30 November 2005
There was some confusion when the 4 x 1500m relay teams were being assembled, as to what the rules were for team composition as far as both ACT and national records were concerned.
National records are relevant because the national 4x1500 records are very achievable by ACT teams, and an Australian record certificate is something special! And because national 4x800 records are mostly non-existent and therefore up for grabs!
With the 4x800s coming up on 15 December we need to know who we can select in the teams going for records.
But first, and this is important, it was never intended to restrict the relays to eligible teams! Everyone who would have run had it been a normal scratch race, is supposed to participate! The more teams the better, composite teams of any kind are welcome.
Also very important is that anyone "left over" and not in a team may run in the first leg, starting when the gun fires, but must not join in later. A team was disqualified because of pacing last time. It seems obvious; but these things apparently need stating.
And now the rules. The same rules apply nationally as to the ACT. To be eligible for ACT and Australian records (1) ALL runners in the relay must be current registered members of ACTVAC, and (2) The four runners must either be in the same age group, or ONE or TWO may be from the next age group up.
For example, a W40 team may either consist of four women in the W40 age group, or it may consist of three W40s and one W45, or it may consist of two W40s and two W45s. No other combination is eligible for records.
I prefer to see runners compete in their own age group when at all possible and only move down one when a team is not available in their own group. Teams should be encouraged NOT to pinch the best runners one age group up if it means taking them from another team! I suppose exceptions could be made on specific occasions when there is a particularly fast record we want to break. But that's not the case at the moment; records are achievable without doing that.
Finally, there are relays every week, often a 4x100, 4x200, or 4x400, and for these relays the same rules, spelt out above, apply.
National records are relevant because the national 4x1500 records are very achievable by ACT teams, and an Australian record certificate is something special! And because national 4x800 records are mostly non-existent and therefore up for grabs!
With the 4x800s coming up on 15 December we need to know who we can select in the teams going for records.
But first, and this is important, it was never intended to restrict the relays to eligible teams! Everyone who would have run had it been a normal scratch race, is supposed to participate! The more teams the better, composite teams of any kind are welcome.
Also very important is that anyone "left over" and not in a team may run in the first leg, starting when the gun fires, but must not join in later. A team was disqualified because of pacing last time. It seems obvious; but these things apparently need stating.
And now the rules. The same rules apply nationally as to the ACT. To be eligible for ACT and Australian records (1) ALL runners in the relay must be current registered members of ACTVAC, and (2) The four runners must either be in the same age group, or ONE or TWO may be from the next age group up.
For example, a W40 team may either consist of four women in the W40 age group, or it may consist of three W40s and one W45, or it may consist of two W40s and two W45s. No other combination is eligible for records.
I prefer to see runners compete in their own age group when at all possible and only move down one when a team is not available in their own group. Teams should be encouraged NOT to pinch the best runners one age group up if it means taking them from another team! I suppose exceptions could be made on specific occasions when there is a particularly fast record we want to break. But that's not the case at the moment; records are achievable without doing that.
Finally, there are relays every week, often a 4x100, 4x200, or 4x400, and for these relays the same rules, spelt out above, apply.
Tuesday 29 November 2005
Geoff Barker won the handicap trophy this month.
On Sunday the final handicaps for the year were run at Weston Park, followed by Presentations and a Spit Roast, on a cold wet and muddy day. At least the wind wasn't strong.
Roger Pilkington had already won the handicap series before the event was run. So how did the handicapper let him through to second place this month? That can't be right! It must be the training he's doing now.
Those age percentages are interesting so I have included them here for the first time. I am sure the second decimal place is meaningless, they are not that accurate!
The end-of-year results for the series are not yet available; I will post them when they are, as we feature yet again. Meanwhile the full Sunday results are available on the ACTVAC website.
Race results for Team Moore members -
Weston Park 8k
4 Geoff Barker M60 39:20 71.22% - Geoff won the handicap
6 Roger Pilkington M45 33:36 73.41% - second
8 Colin Farlow M40 30:50 78.82% - fourth!
11 Jeni Greenland W30 40:33 62.41%
16 Jill Brown W55 46:25 65.88%
20 Alan Duus M55 38:39 71.11%
30 Rod Lynch M45 32:20 75.72%
33 Maria O'Reilly W50 36:36 78.82%
50 Alice Scott W60 49:35 64.33%
56 Bob Harlow M55 34:48 78.26%
57 Geoff Moore M55 36:36 73.74%
62 Peter McDonald M50 42:20 61.09%
66 Graeme Small M60 46:38 61.90%
76 Caroline Campbell W60 43:36 75.72%
83 Tony Booth M65 47:30 62.77%
86 Margaret McSpadden W55 55:52 55.89%
Weston Park 4k
6 Ken Gordon M40 15:59 74.90% - fourth!
9 Carol Baird W55 18:28 82.20%
11 Neil Boden M55 18:37 70.71%
13 Gary Bowen M45 16:48 73.99%
14 Katie Forestier W35 17:36 73.96%
17 Kerry Boden W45 23:24 59.54%
23 Cathy Montalto W50 19:48 74.44%
On Sunday the final handicaps for the year were run at Weston Park, followed by Presentations and a Spit Roast, on a cold wet and muddy day. At least the wind wasn't strong.Roger Pilkington had already won the handicap series before the event was run. So how did the handicapper let him through to second place this month? That can't be right! It must be the training he's doing now.
Those age percentages are interesting so I have included them here for the first time. I am sure the second decimal place is meaningless, they are not that accurate!
The end-of-year results for the series are not yet available; I will post them when they are, as we feature yet again. Meanwhile the full Sunday results are available on the ACTVAC website.
Race results for Team Moore members -
Weston Park 8k
4 Geoff Barker M60 39:20 71.22% - Geoff won the handicap
6 Roger Pilkington M45 33:36 73.41% - second
8 Colin Farlow M40 30:50 78.82% - fourth!
11 Jeni Greenland W30 40:33 62.41%
16 Jill Brown W55 46:25 65.88%
20 Alan Duus M55 38:39 71.11%
30 Rod Lynch M45 32:20 75.72%
33 Maria O'Reilly W50 36:36 78.82%
50 Alice Scott W60 49:35 64.33%
56 Bob Harlow M55 34:48 78.26%
57 Geoff Moore M55 36:36 73.74%
62 Peter McDonald M50 42:20 61.09%
66 Graeme Small M60 46:38 61.90%
76 Caroline Campbell W60 43:36 75.72%
83 Tony Booth M65 47:30 62.77%
86 Margaret McSpadden W55 55:52 55.89%
Weston Park 4k
6 Ken Gordon M40 15:59 74.90% - fourth!
9 Carol Baird W55 18:28 82.20%
11 Neil Boden M55 18:37 70.71%
13 Gary Bowen M45 16:48 73.99%
14 Katie Forestier W35 17:36 73.96%
17 Kerry Boden W45 23:24 59.54%
23 Cathy Montalto W50 19:48 74.44%
Monday 28 November 2005
A nice picture, copied from CJ's blog, of CJ and Strewth at the triathlon yesterday, while the rest of us were running in the mud at Weston Park they were enjoying a cool swim, cycle and run.
A couple of other photos are on Strewth's blog.
Do click on the links to see their blogs for write-ups of the tri.
CJ was first in her age group and Strewth second in hers; well done!
Sunday 27 November 2005
The night featured great running by our relay runners, with three 4x1500 teams breaking ACT records - W30, W50 and W55. These would have been Australian records too, except the timing failed. A fourth team - M45 - was under the ACT record too but there was some pacing so it couldn't count.
3000m
Colin Farlow 10:13
Dale Moore 11:11
Rod Lynch 10:53
Gary Bowen 11:48
Neville Madden 12:04
Ken White 12:11
Ken Eynon 12:25
Geoff Moore 12:29
Neil Boden 13:08
Tony Booth 13:28
Charlie McCormack 12:14
10000m
Roger Pilkington 39:13.3
Mike Worsley 46:21.3
Geoff Barker 48:43.3
Tony Booth 48:44.0
Jeni Greenland 44:36.2
Charmaine Knobel 48:03.7
Carol Baird 45:55.9
4x1500m Relay
(John Morton) 4.44
Rod Lynch 5.09
Gary Bowen 5.22
(Phil White) 5.09 20.24
Neil Boden 5.58
(Jim White) 5.46
Ken Eynon 5.53
Kevin Chamberlain 5.40 23.17
Jenny Langton 5.20
(Mel Cockshut) 5.33
(Anna Danielsson) 5.25
Katie Forestier 5.49 22.07*
Charmaine Knobel 6.03
Kathy Sims 6.16
Maureen Rossiter 6.23
Maria O'Reilly 5.43 24.27*
Jill Brown 6.56
(Margaret Taylor) 7.15
Carol Baird 6.13
Alice Scott 7.38 28.02*
1500m Walk
Carol Baird 8.24
Alice Scott 10.59
Kevin Chamberlain 8.38
Geoff Barker 9.37
Rod Gilchrist 9.59
Annemarie Calnan 11.55
100m
Rod Lynch 14.7
Jenny Langton 14.6
Katie Forestier 15.9
Vicki Matthews 15.1
Maureen Rossiter 15.2
Jill Brown 16.5
200m
Michael Rutter 25.6
Ken Gordon 25.7
Dale Moore 30.6
Richard Faulks 27.3
Rod Lynch 31.9
Katie Forestier 33.1
Kerry Boden 30.1
Vicki Matthews 30.5
Pam Faulks 40.9
Maureen Rossiter 31.2
Javelin
Kevin Matthews 30.64
Long Jump
Vicki Matthews 3.55
And finally, next week's program (Thursday 1st December)
6:00pm 2000/3000m Steeple (Optional 3000m)
6:00pm Weight (LTF)
6:15pm 60m
6:30pm 1000/3000m walk
6:45pm Long Jump
7:00pm Higgins 800m Handicap (15th Annual Chris Higgins Memorial 800m Handicap)
7:00pm Javelin (1) 7:00pm Shot (1)
7:15pm High Jump
7:30pm 200m
7:45pm Long Hurdles (300m or 400m)
7:45pm Javelin (2) 7:45pm Shot (2)
7:45pm Triple Jump (QA Series)
8:00pm 4 x 400m relay
8:15pm 7 lap Spiral (Adler Series)
3000m
Colin Farlow 10:13
Dale Moore 11:11
Rod Lynch 10:53
Gary Bowen 11:48
Neville Madden 12:04
Ken White 12:11
Ken Eynon 12:25
Geoff Moore 12:29
Neil Boden 13:08
Tony Booth 13:28
Charlie McCormack 12:14
10000m
Roger Pilkington 39:13.3
Mike Worsley 46:21.3
Geoff Barker 48:43.3
Tony Booth 48:44.0
Jeni Greenland 44:36.2
Charmaine Knobel 48:03.7
Carol Baird 45:55.9
4x1500m Relay
(John Morton) 4.44
Rod Lynch 5.09
Gary Bowen 5.22
(Phil White) 5.09 20.24
Neil Boden 5.58
(Jim White) 5.46
Ken Eynon 5.53
Kevin Chamberlain 5.40 23.17
Jenny Langton 5.20
(Mel Cockshut) 5.33
(Anna Danielsson) 5.25
Katie Forestier 5.49 22.07*
Charmaine Knobel 6.03
Kathy Sims 6.16
Maureen Rossiter 6.23
Maria O'Reilly 5.43 24.27*
Jill Brown 6.56
(Margaret Taylor) 7.15
Carol Baird 6.13
Alice Scott 7.38 28.02*
1500m Walk
Carol Baird 8.24
Alice Scott 10.59
Kevin Chamberlain 8.38
Geoff Barker 9.37
Rod Gilchrist 9.59
Annemarie Calnan 11.55
100m
Rod Lynch 14.7
Jenny Langton 14.6
Katie Forestier 15.9
Vicki Matthews 15.1
Maureen Rossiter 15.2
Jill Brown 16.5
200m
Michael Rutter 25.6
Ken Gordon 25.7
Dale Moore 30.6
Richard Faulks 27.3
Rod Lynch 31.9
Katie Forestier 33.1
Kerry Boden 30.1
Vicki Matthews 30.5
Pam Faulks 40.9
Maureen Rossiter 31.2
Javelin
Kevin Matthews 30.64
Long Jump
Vicki Matthews 3.55
And finally, next week's program (Thursday 1st December)
6:00pm 2000/3000m Steeple (Optional 3000m)
6:00pm Weight (LTF)
6:15pm 60m
6:30pm 1000/3000m walk
6:45pm Long Jump
7:00pm Higgins 800m Handicap (15th Annual Chris Higgins Memorial 800m Handicap)
7:00pm Javelin (1) 7:00pm Shot (1)
7:15pm High Jump
7:30pm 200m
7:45pm Long Hurdles (300m or 400m)
7:45pm Javelin (2) 7:45pm Shot (2)
7:45pm Triple Jump (QA Series)
8:00pm 4 x 400m relay
8:15pm 7 lap Spiral (Adler Series)
It is very wet today! I hope it will be alright for the handicap run! I cannot imagine how wet it will be behind the nursery at Weston Park. Let alone for the lunch afterwards. Here is a Steve Cuff photo of Neil Boden running a street mile in Canberra on another very wet day.
Kevin Chamberlain and Ken White.
it was pouring ...
Saturday 26 November 2005
Friday 25 November 2005
It's all good! So far. With two days to go this week, I am on my 60km target.
"Races" this week, all run holding back a little:
Wednesday 23rd BBQ Stakes 6k 26.54 (4.29 per km), improved from last week's 29.22
Thursday 24th 3000m track 12.29 (4.10 per km), rather pleased to be running this quick this easily. Felt sore warming up, but all OK running.
Friday 25th Customs 5k 21.05 (4.13 per km), better than last week's 22.55 (and good enough to be first over the line this week). Felt a little lethargic but ran on fairly well.
So the rate of progress continues, and more is expected if I can avoid re-injury. I am still planning not to try and stretch out at all!
I will have a jog in Sunday's Vets handicap then plan next week's 70km.
"Races" this week, all run holding back a little:
Wednesday 23rd BBQ Stakes 6k 26.54 (4.29 per km), improved from last week's 29.22
Thursday 24th 3000m track 12.29 (4.10 per km), rather pleased to be running this quick this easily. Felt sore warming up, but all OK running.
Friday 25th Customs 5k 21.05 (4.13 per km), better than last week's 22.55 (and good enough to be first over the line this week). Felt a little lethargic but ran on fairly well.
So the rate of progress continues, and more is expected if I can avoid re-injury. I am still planning not to try and stretch out at all!
I will have a jog in Sunday's Vets handicap then plan next week's 70km.
Thursday 24 November 2005
Wednesday 23 November 2005
There are so many news items I have summarised them in one place:
Thursday 24 November 4 x 1500 relay (also 10k); Zeffirelli afterwards
Sunday 27 November 8:30am Vets Handicap followed by BBQ. ** remember November, January and February are 8:30am starts **
Thursday 1 December Higgins 800 (also 4 x 400 relay)
Thursday 8 December Pennington 3000 re-run at 6pm, also 4 x 200 relay; Zeffirelli
Saturday 10 December Team Moore Christmas Party, from 6pm, byo bbq. Hosts– Maria & Peter, rsvp asap to moreill@daramalanc.act.edu.au
Thursday 15 December 4 x 800 relay (records up for grabs)
Thursday 22 December Christmas track night; Zeffirelli
And, the Moore 3000 age percentages for races held so far are now on the website.
Thursday 24 November 4 x 1500 relay (also 10k); Zeffirelli afterwards
Sunday 27 November 8:30am Vets Handicap followed by BBQ. ** remember November, January and February are 8:30am starts **
Thursday 1 December Higgins 800 (also 4 x 400 relay)
Thursday 8 December Pennington 3000 re-run at 6pm, also 4 x 200 relay; Zeffirelli
Saturday 10 December Team Moore Christmas Party, from 6pm, byo bbq. Hosts– Maria & Peter, rsvp asap to moreill@daramalanc.act.edu.au
Thursday 15 December 4 x 800 relay (records up for grabs)
Thursday 22 December Christmas track night; Zeffirelli
And, the Moore 3000 age percentages for races held so far are now on the website.
Full results are on the website.
"Bugs" now fixed (here and on the website). In fact I have now gone in and updated all the website track results to fix truncated names, truncated times, and to improve the lay-out.
800m
Colin Farlow 2:12.0
Michael Rutter 2:32.3
Rod Lynch 2:29.9
Gary Bowen 2:34.4
Roger Pilkington 2:52.1
Michael Leahey 2:29.1
Neville Madden 2:35.1
Mike Worsley 3:12.1
Geoff Barker 3:28.9
Tony Booth 3:04.1
Jenny Langton 2:29.2
Katie Forestier 2:52.3
Charlie McCormack 2:50.1
Carolyne Kramar 3:17.4
Maureen Rossiter 2:52.7
Kathy Sims 2:57.2
Charmaine Knobel 3:05.5
Carol Baird 3:15.9
Jill Brown 3:16.7
Margaret McSpadden 3:38.5
4x200m relay
(John Donovan)
Charlie McCormack
(Garry Maher)
(Rob Cole)
1:59.2
Katie Forestier
Jenny Langton
Kevin Matthews
Michael Rutter
1:58.5
Jill Brown
Kathy Sims
Maria O'Reilly
Maureen Rossiter
2:20.3
3000m Walk
Ewen Thompson 16.33
Geoff Barker 20.19
Rod Gilchrist 20.44
Lisa Wilson 17.51
Alice Scott 22.47
100m
Michael Rutter 12.0
Kevin Matthews 12.4
Richard Faulks 14.0
Katie Forestier 15.8
Maureen Rossiter 15.4
Maria O'Reilly 16.3
Jill Brown 16.7
400m
Michael Rutter 61.5
Gary Bowen 68.4
Geoff Sims 58.9
Mike Worsley 83.3
Jenny Langton 65.7
Maureen Rossiter 72.1
Maria O'Reilly 74.6
Jill Brown 82.1
Long Jump
Michael Rutter 5.41
Kevin Matthews 5.37
High Jump
Ewen Thompson 1.30
"Bugs" now fixed (here and on the website). In fact I have now gone in and updated all the website track results to fix truncated names, truncated times, and to improve the lay-out.
800m
Colin Farlow 2:12.0
Michael Rutter 2:32.3
Rod Lynch 2:29.9
Gary Bowen 2:34.4
Roger Pilkington 2:52.1
Michael Leahey 2:29.1
Neville Madden 2:35.1
Mike Worsley 3:12.1
Geoff Barker 3:28.9
Tony Booth 3:04.1
Jenny Langton 2:29.2
Katie Forestier 2:52.3
Charlie McCormack 2:50.1
Carolyne Kramar 3:17.4
Maureen Rossiter 2:52.7
Kathy Sims 2:57.2
Charmaine Knobel 3:05.5
Carol Baird 3:15.9
Jill Brown 3:16.7
Margaret McSpadden 3:38.5
4x200m relay
(John Donovan)
Charlie McCormack
(Garry Maher)
(Rob Cole)
1:59.2
Katie Forestier
Jenny Langton
Kevin Matthews
Michael Rutter
1:58.5
Jill Brown
Kathy Sims
Maria O'Reilly
Maureen Rossiter
2:20.3
3000m Walk
Ewen Thompson 16.33
Geoff Barker 20.19
Rod Gilchrist 20.44
Lisa Wilson 17.51
Alice Scott 22.47
100m
Michael Rutter 12.0
Kevin Matthews 12.4
Richard Faulks 14.0
Katie Forestier 15.8
Maureen Rossiter 15.4
Maria O'Reilly 16.3
Jill Brown 16.7
400m
Michael Rutter 61.5
Gary Bowen 68.4
Geoff Sims 58.9
Mike Worsley 83.3
Jenny Langton 65.7
Maureen Rossiter 72.1
Maria O'Reilly 74.6
Jill Brown 82.1
Long Jump
Michael Rutter 5.41
Kevin Matthews 5.37
High Jump
Ewen Thompson 1.30
Tuesday 22 November 2005
Kt's done a great job getting a W30 relay team together for the 4 x 1500 this Thursday - she's the "oldie" in the team but has lined up speedy Jenny Langton, and between them they have recruited two new members to form a great team - which will establish a new ACT record (..thinks; I must check the National record).The new members are Mel and Anna so when you see them on Thursday, be sure to welcome them. They are speedy too.
All it takes is one keen person in each age group to round up teams. If you think you have missed the boat for the 4 x 1500s, there are still the 4 x 800s coming up soon. There are LOTs of runners in each age group who could be invited, and relays are lots of fun!
So if I find the time very soon, I will dob in individuals in each age group to do some contacting, AND I can give them a list of names....
Then they can take it from there. Good idea? Good on ya Kt.
"Training Groups. Geoff Moore, right, runs one of the club’s many training groups. His group includes some very talented runners and is he seen here with Katie Forestier at the first night of the track and field season." - Jim O'Donnell, feature article, December Vetrunner!
Monday 21 November 2005
More Team Moore runners heading down from Parliament House on an over-cast wet day.Isn't it good that the drought has broken, the dams are up to 66% full, and we no longer have water restrictions?
Graeme's "Griffin" singlet indicates he has completed at least ten Canberra Marathons....
No green shoes yet, so
Go Graeme Go!
My target for the last three weeks was a weekly distance of 30k, 40k and 50k. I managed to achieve only about 22k the first week, and then came good and ran the 40 and 50k the last two weeks. My proportion of fast training is a bit high - 10% to 20% is optimal, but I have run 30% of it fast-ish. My rationale is that it is not flat out, also that my fitness is reasonable, it is just injury and recovery that is holding me back. If I do "race" on the track this Thursday (in the 3k, not in the 10k or the 1500m relay!) it will be pretty slow; the track is the biggest risk of set-back so I must build effort there more patiently.
It has been an opportunity to do more gym work and exercises, but "busyness" as usual has got in the way so I have only been doing one or two gym sessions a week instead of the three or four I should be.
So the plan is to run again in the BBQ Stakes 6k, the track 3k, and the Customs 5k this week, being content to repeat the efforts of last week, while totalling 60km this week and looking forward to 70km next.
At this rate I will be fit by January.
It has been an opportunity to do more gym work and exercises, but "busyness" as usual has got in the way so I have only been doing one or two gym sessions a week instead of the three or four I should be.
So the plan is to run again in the BBQ Stakes 6k, the track 3k, and the Customs 5k this week, being content to repeat the efforts of last week, while totalling 60km this week and looking forward to 70km next.
At this rate I will be fit by January.
Sunday 20 November 2005
The Peak Peformance website "pponline" is one of the excellent internet resource runners have at their fingertips. They have excellent articles on all manner of things, and you can subscribe to get additional resources emailed to you.
Here is a small excerpt from an article on winners and losers, found at http://www.pponline.co.uk/encyc/0235.htm
"Increasing aggression... Man is a tribal animal. He is used to hierarchies or 'pecking orders'. Runners, like hens, tend to settle into accepted places within a group. If you are used to being in front and winning races, you will not be happy with anything else. If you have always been at the tail-end of a bunch of good runners, you may be improving physically but you will not have experienced the feeling of being in front, dominating the race. It is a good thing to run in fast races against better people to try to extend your limits, but it is also good to run in minor races which you can win, to get that winning feeling. It has been shown that testosterone levels rise after winning a race, so the 'winning streak' may become easier to maintain as it gets longer, and I would certainly advise a carefully chosen race programme before a championship event
....and decreasing anxiety Nobody is free from big race nerves, but some people are able to master them, while others are paralysed. Part of this is due to experience. The sheer size and novelty of a big Games meeting can flood the personality with a mixture of new impressions and strange emotions so that it is difficult to concentrate on the job in hand, but these emotions diminish with experience. Being in Rome, being in the Olympic stadium, finding yourself as British Number One, may in time become routine situations. The central problem, though, remains: the fear of putting yourself under maximum pressure or, rather, the fear of failing when under maximum pressure.
No one performs well unless they are nervous. It is the high state of arousal brought on by the big occasion which produces the great performance, but we are all familiar with the anxiety-arousal curve, where over-anxiety depresses performance. David Hemery, the former Olympic gold medalist and a master of the mental game, has a technique for dealing with this. He says: 'What is the worst thing that you can imagine? How likely is that to happen?' and then asks, 'What would happen then?' and 'What would you feel about it?'
When put like this, athletes realise that even a championship race is just another race, not the end of the world nor the end of their career. If you lead the athlete through his past career, it is usually one of success, and reasons can be found for the failures. He will realise that 'cracking up' is very unlikely, and that there is always another race. People remember the races you win, not the ones you lost. Seb Coe is remembered as the man who won two Olympic titles at 1500m but how many, apart from Steve Cram, remember that he did not take part in the 1983 Championships?
The best ways of coping with this pre-race worry are:
1. Follow a routine which has been used before in the last few days. One should not make a fetish of needing to have exactly the same meals or wearing the same pair of socks, but a pattern of training, eating and sleeping which you know will get you on to the starting line fresh and rested.
2. In the last few hours, when you are tempted to worry about what other people are doing, think about the good training you have done, think about your best races, and visualise the race itself. Think through different scenarios and picture yourself winning in each one.
3. In the race itself, focus on your own performance, monitoring your tiredness and trying to run as efficiently as possible, moving into the right position as the pace changes. Try to carry out your race plans, however bad you feel, because the chances are the others are feeling just as bad. Whatever you do, you must come out of the race feeling that you have put everything into it. That way you will have no regrets.
Here is a small excerpt from an article on winners and losers, found at http://www.pponline.co.uk/encyc/0235.htm
"Increasing aggression... Man is a tribal animal. He is used to hierarchies or 'pecking orders'. Runners, like hens, tend to settle into accepted places within a group. If you are used to being in front and winning races, you will not be happy with anything else. If you have always been at the tail-end of a bunch of good runners, you may be improving physically but you will not have experienced the feeling of being in front, dominating the race. It is a good thing to run in fast races against better people to try to extend your limits, but it is also good to run in minor races which you can win, to get that winning feeling. It has been shown that testosterone levels rise after winning a race, so the 'winning streak' may become easier to maintain as it gets longer, and I would certainly advise a carefully chosen race programme before a championship event
....and decreasing anxiety Nobody is free from big race nerves, but some people are able to master them, while others are paralysed. Part of this is due to experience. The sheer size and novelty of a big Games meeting can flood the personality with a mixture of new impressions and strange emotions so that it is difficult to concentrate on the job in hand, but these emotions diminish with experience. Being in Rome, being in the Olympic stadium, finding yourself as British Number One, may in time become routine situations. The central problem, though, remains: the fear of putting yourself under maximum pressure or, rather, the fear of failing when under maximum pressure.
No one performs well unless they are nervous. It is the high state of arousal brought on by the big occasion which produces the great performance, but we are all familiar with the anxiety-arousal curve, where over-anxiety depresses performance. David Hemery, the former Olympic gold medalist and a master of the mental game, has a technique for dealing with this. He says: 'What is the worst thing that you can imagine? How likely is that to happen?' and then asks, 'What would happen then?' and 'What would you feel about it?'
When put like this, athletes realise that even a championship race is just another race, not the end of the world nor the end of their career. If you lead the athlete through his past career, it is usually one of success, and reasons can be found for the failures. He will realise that 'cracking up' is very unlikely, and that there is always another race. People remember the races you win, not the ones you lost. Seb Coe is remembered as the man who won two Olympic titles at 1500m but how many, apart from Steve Cram, remember that he did not take part in the 1983 Championships?
The best ways of coping with this pre-race worry are:
1. Follow a routine which has been used before in the last few days. One should not make a fetish of needing to have exactly the same meals or wearing the same pair of socks, but a pattern of training, eating and sleeping which you know will get you on to the starting line fresh and rested.
2. In the last few hours, when you are tempted to worry about what other people are doing, think about the good training you have done, think about your best races, and visualise the race itself. Think through different scenarios and picture yourself winning in each one.
3. In the race itself, focus on your own performance, monitoring your tiredness and trying to run as efficiently as possible, moving into the right position as the pace changes. Try to carry out your race plans, however bad you feel, because the chances are the others are feeling just as bad. Whatever you do, you must come out of the race feeling that you have put everything into it. That way you will have no regrets.
Saturday 19 November 2005
The Veterans Track and Field program for this Thursday 24 November is:
6:00pm 3000m
6:00pm Hammer
6:00pm Pole Vault
6:15pm 200m
6:30pm 1500m walk
6:45pm Long Jump
7:00pm 4 x 1500m relay
7:00pm Javelin
7:00pm Discus
7:15pm High Jump
7:30pm 100m
7:45pm 200m hurdles
7:45pm Javelin
7:45pm Discus
7:50 pm 10,000m
8:00 pm 4 x 100m relay
9:00 pm or so - training group dinner at Zeffirelli Belconnen
Teams for the 4 x 1500m relay:
For record purposes (1) ALL runners in the relay must be current registered members of ACTVAC, and (2) The four runners must either be in the same age group, or ONE may be in the next age group up. Correction - or ONE or TWO may be from the next age group up. For example, a W35 team may either consist of four women in the W35 age group, or it may consist of three W35s and one W40, or it may consist of two W35s and two W40s. Having said that, I would prefer to see runners compete in their own age group and only move down one when a team is not available in their group. Teams should be encouraged NOT to pinch the best runners one age group up if it means they are taking them from another team.
So round up people in your age group and get them signed up as members if necessary!
It’s a good opportunity to encourage others to be involved.
If you cannot get a team together - everyone will get a run, in a composite team if necessary.
6:00pm 3000m
6:00pm Hammer
6:00pm Pole Vault
6:15pm 200m
6:30pm 1500m walk
6:45pm Long Jump
7:00pm 4 x 1500m relay
7:00pm Javelin
7:00pm Discus
7:15pm High Jump
7:30pm 100m
7:45pm 200m hurdles
7:45pm Javelin
7:45pm Discus
7:50 pm 10,000m
8:00 pm 4 x 100m relay
9:00 pm or so - training group dinner at Zeffirelli Belconnen
Teams for the 4 x 1500m relay:
For record purposes (1) ALL runners in the relay must be current registered members of ACTVAC, and (2) The four runners must either be in the same age group, or ONE may be in the next age group up. Correction - or ONE or TWO may be from the next age group up. For example, a W35 team may either consist of four women in the W35 age group, or it may consist of three W35s and one W40, or it may consist of two W35s and two W40s. Having said that, I would prefer to see runners compete in their own age group and only move down one when a team is not available in their group. Teams should be encouraged NOT to pinch the best runners one age group up if it means they are taking them from another team.
So round up people in your age group and get them signed up as members if necessary!
It’s a good opportunity to encourage others to be involved.
If you cannot get a team together - everyone will get a run, in a composite team if necessary.
Friday 18 November 2005
Yes I am Back In Town - the torn calf is mended. I have experienced seven pain free days in a row. And it is feeling stronger every day.
Recent progress -
Wednesday 16th BBQ Stakes 6k 29.22 (4.54 per km)
Thursday 17th Spiral 6 lapper, ~2.5k? 11.42 (4.41 per km)
Friday 18th Customs 5k 22.55 (4.35 per km)
Now that's the kind of progress we want to see continue!
All the runs have been steady to protect the newly healed calf, and they are getting easier.
When looking up the barbecue stakes (Wednesday lunchtime running) results I discovered that Roger Pilkington ran his 659th run in the series this week. Roger! If you keep this up, you will end up looking like Doug Fry!
Photo shows Roger thinking - is there no finish line?
Recent progress -
Wednesday 16th BBQ Stakes 6k 29.22 (4.54 per km)
Thursday 17th Spiral 6 lapper, ~2.5k? 11.42 (4.41 per km)
Friday 18th Customs 5k 22.55 (4.35 per km)
Now that's the kind of progress we want to see continue!
All the runs have been steady to protect the newly healed calf, and they are getting easier.
When looking up the barbecue stakes (Wednesday lunchtime running) results I discovered that Roger Pilkington ran his 659th run in the series this week. Roger! If you keep this up, you will end up looking like Doug Fry!Photo shows Roger thinking - is there no finish line?
Thursday 17 November 2005
I am publishing the reported times for Team Moore runners in the Pennington 3k tonight, because official times might not appear for a while given that there was a mix-up with the start groups and people were sent off at very different intervals, and often in a different order, from that intended. The competition sub-committee plan to sort it all out.
Colin 10:17
Michael 10:30
Richard 10:51
Roger 11:05
Dale 11:13
Gary 12:03
Kevin 12:06 approx
Maria 12:11
Charlie 12:24
Katie 12:29
Neville 12:29
Charmaine 13:04
Carolyne 13:58
Margaret 14:46
Tony & any I may have missed, time unknown.
Colin 10:17
Michael 10:30
Richard 10:51
Roger 11:05
Dale 11:13
Gary 12:03
Kevin 12:06 approx
Maria 12:11
Charlie 12:24
Katie 12:29
Neville 12:29
Charmaine 13:04
Carolyne 13:58
Margaret 14:46
Tony & any I may have missed, time unknown.
Wednesday 16 November 2005
Tuesday night was COLD and windy but that didn't deter six hardy souls from turning up at North Lyneham for training. The previous week we did two one km runs with a km jog between; the jog is "compulsory" on the back part of the loop because our track has been seriously dug up there, as expected, near the GDE roadworks. Even though the road itself shouldn't impinge directly on that recreational area, of course it does. What can the furious locals do? Grumble; or throw money down the drain like the Save O'Connor Ridge group did. Not much you can do about government decisions based on economic considerations alone. We even voted for the party with the right policy then after the election they back flipped. Bur enough of that...
This week we ran our 3km warmup then did two laps over the central hill, about 1400m, attempting to run the second lap faster than the first (which everyone did). Then four 100m sprints, also up hill, and we reckon we are ready for the Pennington race on Thursday (or at least Tony, Maria, Colin and Gary are; Jenny and I won't be racing it). And at the end the 3km cool down of course.
Afterwards I found a message on my mobile from CJ saying the weather was sus and she wouldn't make it - never mind, CJ (and Ruth and Carolyne) did well in the Tour de Femme on Sunday and deserve a day off.
Now I am off to South Canberra, hoping to catch up with Amanda and Ben James Farlow, just five days old, before they are discharged from hospital. If I don't see them today, they are bound to visit the track for an hour this week or next. I might even jog the BBQ stakes today if I get there on time; yesterday was the first day I have actually stretched out a little in training since the calf tear. It's not 100% but it's getting there.
This week we ran our 3km warmup then did two laps over the central hill, about 1400m, attempting to run the second lap faster than the first (which everyone did). Then four 100m sprints, also up hill, and we reckon we are ready for the Pennington race on Thursday (or at least Tony, Maria, Colin and Gary are; Jenny and I won't be racing it). And at the end the 3km cool down of course.
Afterwards I found a message on my mobile from CJ saying the weather was sus and she wouldn't make it - never mind, CJ (and Ruth and Carolyne) did well in the Tour de Femme on Sunday and deserve a day off.
Now I am off to South Canberra, hoping to catch up with Amanda and Ben James Farlow, just five days old, before they are discharged from hospital. If I don't see them today, they are bound to visit the track for an hour this week or next. I might even jog the BBQ stakes today if I get there on time; yesterday was the first day I have actually stretched out a little in training since the calf tear. It's not 100% but it's getting there.
Tuesday 15 November 2005
Events this week are:
6:00pm Pennington 3000m
6:00pm Weight
6:15pm 100m
6:30pm 800m/2000m walk
6:45pm Long Jump
7:00pm 800m
7:00pm Shot
7:00pm Discus
7:15pm High Jump
7:30pm 400m
7:45pm Short hurdles
7:45pm Shot
7:45pm Discus
7:45pm Triple Jump
8:00pm 4 x 200m relay
8:15pm 6 lap spiral handicap
Even if you are not running the Pennington, come along and watch - it should be a great battle.
6:00pm Pennington 3000m
6:00pm Weight
6:15pm 100m
6:30pm 800m/2000m walk
6:45pm Long Jump
7:00pm 800m
7:00pm Shot
7:00pm Discus
7:15pm High Jump
7:30pm 400m
7:45pm Short hurdles
7:45pm Shot
7:45pm Discus
7:45pm Triple Jump
8:00pm 4 x 200m relay
8:15pm 6 lap spiral handicap
Even if you are not running the Pennington, come along and watch - it should be a great battle.
Monday 14 November 2005
Hi family members and interested friends - there are twenty nine new photos of my family on http://mooregenerations.blogspot.com/ , the irregularly updated photo album. Now you can see what all those grandchildren look like. Enjoy!
Sunday 13 November 2005
3000m early
Rod Lynch 11:17.7
Gary Bowen 11:58.0
Roger Pilkington 12:56.3
Ken White 12:23.8
Peter Hogan 13:05.0
Geoff Barker 13:46.8
Tony Booth 14:47.0
Charmaine Knobel 13:11.4
Margaret McSpadden 15:13.1
3000m late
Richard Faulks 11:14.0
Rod Lynch 11:26.5
Michael Leahey 11:16.2
Geoff Barker 14:19.7
5000m
Roger Pilkington 19:34.5
60m
Matthew Hardy 7.90
Michael Rutter 7.76
Ken Gordon 7.91
Kevin Matthews 7.77
Michael Roche 9.98
Vicki Matthews 9.11
Pam Faulks 11.31
Maureen Rossiter 9.60
1500m
Colin Farlow 4:41.1
Roger Pilkington 5:07.8
Rod Lynch 5:17.0
Gary Bowen 5:33.5
Michael Leahey 5:04.0
Ken White 5:44.0
Geoff Sims 5:34.0
Neil Boden 6:07.3
Tony Booth 6:29.7
Geoff Barker 6:52.8
Jenny Langton 5:06.1
Katie Forestier 5:48.1
Pam Faulks 7:30.4
Maria O'Reilly 5:46.4
Charmaine Knobel 6:19.3
Margaret McSpadden 7:16.3
These are just from our training group!
Rod Lynch 11:17.7
Gary Bowen 11:58.0
Roger Pilkington 12:56.3
Ken White 12:23.8
Peter Hogan 13:05.0
Geoff Barker 13:46.8
Tony Booth 14:47.0
Charmaine Knobel 13:11.4
Margaret McSpadden 15:13.1
3000m late
Richard Faulks 11:14.0
Rod Lynch 11:26.5
Michael Leahey 11:16.2
Geoff Barker 14:19.7
5000m
Roger Pilkington 19:34.5
60m
Matthew Hardy 7.90
Michael Rutter 7.76
Ken Gordon 7.91
Kevin Matthews 7.77
Michael Roche 9.98
Vicki Matthews 9.11
Pam Faulks 11.31
Maureen Rossiter 9.60
1500m
Colin Farlow 4:41.1
Roger Pilkington 5:07.8
Rod Lynch 5:17.0
Gary Bowen 5:33.5
Michael Leahey 5:04.0
Ken White 5:44.0
Geoff Sims 5:34.0
Neil Boden 6:07.3
Tony Booth 6:29.7
Geoff Barker 6:52.8
Jenny Langton 5:06.1
Katie Forestier 5:48.1
Pam Faulks 7:30.4
Maria O'Reilly 5:46.4
Charmaine Knobel 6:19.3
Margaret McSpadden 7:16.3
These are just from our training group!
Saturday 12 November 2005
Age % scores; for the statistically minded. These will go up on the ACTVAC website soon . There have been six 3000m races already; these are the first four. I post them now because they could be an indicator as to who will win the Pennington 3000? Given there is a new handicapping system being used? Check out Michael Leahey, Paul Considine, also Carol Baird, compare Colin Farlow and John Morton. On these figures I tip Maria to win the Pennington 3000m this Thursday, if the handicapping is fair as promised. (no pressure!). Michael Leahey is probably the bookies favourite.
Tony Booth 65.0, 72.2, 61.5, 73.7
Trevor Cobbold 73.1, 73.7
Ken Eynon 73.0, 61.3, 72.5
Bob Harlow 72.9
Bryan Mccarthy 62.1
Bob Parker 62.2, 62.8
Rosemary Parker 67.8, 66.4
Bryan Thomas 67.0
Alan Williams 62.3, 65.0
Anne Young 73.2
Margaret McSpadden 67.8, 69.3, 68.0
Michael Leahey 80.2, 81.1, 80.9
Paul Considine 79.7, 79.3
Jim White 68.4, 70.9
Roger Pilkington 72.4, 71.1, 66.1, 66.2
Mick Horan 67.3
Brian Mclachlan 64.6
Richard Faulks 72.1
Nigel Coldrick 67.1
Ewen Thompson 66.1, 67.1
Jamie Macgregor 55.3, 55.2
Neil Boden 63.9
Ken White 70.3
Dave McClelland 69.3, 70.9
Mike Worsley 65.9, 68.6, 68.0
Geoff Hakes 57.3
Carolyne Kramar 60.1
Hugh Ford 69.2, 70.0
Nick Blackaby 57.6
Rod Lynch 71.1, 73.2, 68.4
Damian Rutledge 70.6, 73.1
Carol Baird 79.0
Charmaine Knobel 76.0, 74.5
Annemarie Calnan 69.6, 69.7
Andrew Endall 69.9
Peter Zygadlo 75.1
Gary Bowen 70.6
James McCormack 63.2
Peter Hogan 68.1, 61.3
Katie Forestier 70.2
Charlie McCormack 71.1
Chris Edwards 56.3
John Morton 73.8
Ellen Lloyd 60.7
Geoff Barker 69.7
Colin Farlow 77.5, 78.2, 78.0
Dale Moore 62.9, 66.9, 68.2
Bryce Anderson 66.7
Richard Hilhorst 72.2, 72.0, 73.8
Amanda Chew 56.3
Adam Robinson 53.5
Tony Booth 65.0, 72.2, 61.5, 73.7
Trevor Cobbold 73.1, 73.7
Ken Eynon 73.0, 61.3, 72.5
Bob Harlow 72.9
Bryan Mccarthy 62.1
Bob Parker 62.2, 62.8
Rosemary Parker 67.8, 66.4
Bryan Thomas 67.0
Alan Williams 62.3, 65.0
Anne Young 73.2
Margaret McSpadden 67.8, 69.3, 68.0
Michael Leahey 80.2, 81.1, 80.9
Paul Considine 79.7, 79.3
Jim White 68.4, 70.9
Roger Pilkington 72.4, 71.1, 66.1, 66.2
Mick Horan 67.3
Brian Mclachlan 64.6
Richard Faulks 72.1
Nigel Coldrick 67.1
Ewen Thompson 66.1, 67.1
Jamie Macgregor 55.3, 55.2
Neil Boden 63.9
Ken White 70.3
Dave McClelland 69.3, 70.9
Mike Worsley 65.9, 68.6, 68.0
Geoff Hakes 57.3
Carolyne Kramar 60.1
Hugh Ford 69.2, 70.0
Nick Blackaby 57.6
Rod Lynch 71.1, 73.2, 68.4
Damian Rutledge 70.6, 73.1
Carol Baird 79.0
Charmaine Knobel 76.0, 74.5
Annemarie Calnan 69.6, 69.7
Andrew Endall 69.9
Peter Zygadlo 75.1
Gary Bowen 70.6
James McCormack 63.2
Peter Hogan 68.1, 61.3
Katie Forestier 70.2
Charlie McCormack 71.1
Chris Edwards 56.3
John Morton 73.8
Ellen Lloyd 60.7
Geoff Barker 69.7
Colin Farlow 77.5, 78.2, 78.0
Dale Moore 62.9, 66.9, 68.2
Bryce Anderson 66.7
Richard Hilhorst 72.2, 72.0, 73.8
Amanda Chew 56.3
Adam Robinson 53.5
Friday 11 November 2005
Thursday 10 November 2005
It wasn't as humid at the track tonight as it has been recently, although the rain struck during the last race. But it was windy, which meant that there were no pbs this week. The wind was worth a second or two a lap. Some of the runs were very good though.
In the early 3000, Gary ran about 11:57, Ken White about 12.22, Peter about 13.04, and Charmaine 13.11. Roger ran 12.56 but he was just warming up for a series of events later on, culminating with a 19.30 ish 5k where he went through 3k in 11.30 ish.
In the 1500 Gary ran about 5.32, Marie 5.46, Katie 5.47, Charmaine 6.18, Colin 4.40, Michael 5.04, Jenny 5.06, Roger 5.07 and Rod 5.18.
There was a Parlauf relay, and the only splits I got were the 800s, where John Mordini ran about 2.17, Geoff Sims about 2.35, and Gary 2.36.
Of these performances, in the conditions, it was probably Jenny's 1500 which stood out.
In the early 3000, Gary ran about 11:57, Ken White about 12.22, Peter about 13.04, and Charmaine 13.11. Roger ran 12.56 but he was just warming up for a series of events later on, culminating with a 19.30 ish 5k where he went through 3k in 11.30 ish.
In the 1500 Gary ran about 5.32, Marie 5.46, Katie 5.47, Charmaine 6.18, Colin 4.40, Michael 5.04, Jenny 5.06, Roger 5.07 and Rod 5.18.
There was a Parlauf relay, and the only splits I got were the 800s, where John Mordini ran about 2.17, Geoff Sims about 2.35, and Gary 2.36.
Of these performances, in the conditions, it was probably Jenny's 1500 which stood out.
Wednesday 9 November 2005
Treadmill running is different from normal running. Treadmill training might even retard improvements in overground running economy. Given the choice, always do normal running in preference to treadmill running.
Read the full article here.
Read the full article here.
Tuesday 8 November 2005
(1) Next Thursday track is one of the nights we go to Zeffirelli afterwards. Here is the program
6:00pm 3000m
6:00pm Hammer
6:00pm Pole Vault
6:15pm 60m
6:30pm 1000m/3000m walk
6:45pm Long Jump
7:00pm 1500m
7:00pm Shot
7:00pm Javelin
7:15pm High Jump
7:30pm 200m (Daniels Handicap event)
7:45pm 200m hurdles
7:45pm Shot
7:45pm Javelin
8:00pm Medley relay (200, 200, 400, 800)
8:15pm 3000/5000
Dinner at Zeffirelli Belconnen afterwards (9pm or so) for anyone interested.
(2) Results from last week for Team Moore
3000m
M40 Colin Farlow 10:18.90
M40 Dale Moore 11:47.61
M45 Gary Bowen 11:44.53
M45 Roger Pilkington 12:20.09
M45 Ewen Thompson 12:21.06
M50 Michael Leahey 10:29.81
M50 Ken White 12:11.43
M55 Trevor Cobbold 12:07.62
M55 Peter Hogan 14:42.51
M60 Mike Worsley 13:55.47
M65 Tony Booth 13:23.81
W35 Katie Forestier 12:22.84
M40 Charlie McCormack 12:26.98
W40 Carolyne Kramar 14:42.30
W45 Amanda Chew 16:31.53
W50 Charmaine Knobel 13:11.87
W55 Margaret McSpadden 15:12.70
2000m Walk
M45 Ewen Thompson 11:12.47
M55 Kevin Chamberlain 12:22.50
M60 Rod Gilchrist 13:16.74
W45 Amanda Chew 17:26.74
800m
M40 Colin Farlow 2:16.86
M40 Ken Gordon 2:29.73
M40 Michael Rutter 2:40.38
M45 Roger Pilkington 2:33.86
M45 Gary Bowen 2:36.13
M50 Michael Leahey 2:29.92
M50 Neville Madden 2:36.17
M55 Trevor Cobbold 2:37.12
M55 Alan Williams 3:50.57
M60 Mike Worsley 3:16.04
M65 Tony Booth 3:04.84
W30 Jenny Langton 2:31.92
W35 Katie Forestier 2:55.93
W40 Carolyne Kramar 3:32.82
W50 Maria O'Reilly 2:50.95
W50 Kathy Sims 3:02.86
W50 Charmaine Knobel 3:10.32
W55 Margaret McSpadden 3:47.70
W65 Cory Collins 3:59.00
4x400m Relay
M50 Nev Madden ? 4:25.15
M50 Michael Leahey ?
M50 Ken White ?
M50 (Phil White)
M40 (John Morton) 4:25.81
M45 Gary Bowen (~67)
M45 Roger Pilkington (~77)
M45 Kevin Matthews (~64)
W35 Katie Forestier (~79) 5:00.35
W40 Charlie McCormack (~74)
W50 Maria O'Reilly (~78)
W30 Jenny Langton (~69)
200m
M40 Michael Rutter 25.93
M40 Ken Gordon 27.46
M45 Kevin Matthews 25.93
M50 Neville Madden 29.12
M60 Michael Roche 33.38
W30 Jenny Langton 34.27
W45 Alex Lloyd 33.17
W50 Maureen Rossiter 30.51
W50 Maria O'Reilly 34.39
W65 Cory Collins 36.50
100m
M40 Michael Rutter 12.57
M45 Kevin Matthews 12.63
M60 Michael Roche 16.28
W45 Vicki Matthews 15.05
W50 Maureen Rossiter 15.74
W65 Cory Collins 17.43
6:00pm 3000m
6:00pm Hammer
6:00pm Pole Vault
6:15pm 60m
6:30pm 1000m/3000m walk
6:45pm Long Jump
7:00pm 1500m
7:00pm Shot
7:00pm Javelin
7:15pm High Jump
7:30pm 200m (Daniels Handicap event)
7:45pm 200m hurdles
7:45pm Shot
7:45pm Javelin
8:00pm Medley relay (200, 200, 400, 800)
8:15pm 3000/5000
Dinner at Zeffirelli Belconnen afterwards (9pm or so) for anyone interested.
(2) Results from last week for Team Moore
3000m
M40 Colin Farlow 10:18.90
M40 Dale Moore 11:47.61
M45 Gary Bowen 11:44.53
M45 Roger Pilkington 12:20.09
M45 Ewen Thompson 12:21.06
M50 Michael Leahey 10:29.81
M50 Ken White 12:11.43
M55 Trevor Cobbold 12:07.62
M55 Peter Hogan 14:42.51
M60 Mike Worsley 13:55.47
M65 Tony Booth 13:23.81
W35 Katie Forestier 12:22.84
M40 Charlie McCormack 12:26.98
W40 Carolyne Kramar 14:42.30
W45 Amanda Chew 16:31.53
W50 Charmaine Knobel 13:11.87
W55 Margaret McSpadden 15:12.70
2000m Walk
M45 Ewen Thompson 11:12.47
M55 Kevin Chamberlain 12:22.50
M60 Rod Gilchrist 13:16.74
W45 Amanda Chew 17:26.74
800m
M40 Colin Farlow 2:16.86
M40 Ken Gordon 2:29.73
M40 Michael Rutter 2:40.38
M45 Roger Pilkington 2:33.86
M45 Gary Bowen 2:36.13
M50 Michael Leahey 2:29.92
M50 Neville Madden 2:36.17
M55 Trevor Cobbold 2:37.12
M55 Alan Williams 3:50.57
M60 Mike Worsley 3:16.04
M65 Tony Booth 3:04.84
W30 Jenny Langton 2:31.92
W35 Katie Forestier 2:55.93
W40 Carolyne Kramar 3:32.82
W50 Maria O'Reilly 2:50.95
W50 Kathy Sims 3:02.86
W50 Charmaine Knobel 3:10.32
W55 Margaret McSpadden 3:47.70
W65 Cory Collins 3:59.00
4x400m Relay
M50 Nev Madden ? 4:25.15
M50 Michael Leahey ?
M50 Ken White ?
M50 (Phil White)
M40 (John Morton) 4:25.81
M45 Gary Bowen (~67)
M45 Roger Pilkington (~77)
M45 Kevin Matthews (~64)
W35 Katie Forestier (~79) 5:00.35
W40 Charlie McCormack (~74)
W50 Maria O'Reilly (~78)
W30 Jenny Langton (~69)
200m
M40 Michael Rutter 25.93
M40 Ken Gordon 27.46
M45 Kevin Matthews 25.93
M50 Neville Madden 29.12
M60 Michael Roche 33.38
W30 Jenny Langton 34.27
W45 Alex Lloyd 33.17
W50 Maureen Rossiter 30.51
W50 Maria O'Reilly 34.39
W65 Cory Collins 36.50
100m
M40 Michael Rutter 12.57
M45 Kevin Matthews 12.63
M60 Michael Roche 16.28
W45 Vicki Matthews 15.05
W50 Maureen Rossiter 15.74
W65 Cory Collins 17.43
Sunday 6 November 2005
While we are waiting for Thursday night track results to appear - so I can extract our training group times and compare them with the previous couple of week's time - I do have the jogalong times from today to report on.
It appears the course was the correct 6k course today. With lots of kids, and another Fun Run setting up on the finishing straight, and long grass making part of the course single lane, all adding to the fun.
Charmaine ran a blinder, around 28:40, her pb was 28.53, her secret might be that she now works in the Running Shop. Helen also had a return to form, about 29.48, pleasing to see her getting under 30 mins after six months away from the jogalong in recovery mode.
Not in Team Moore but Elaine ran about 24:30 (she is in the W45 age group, girls! How would she go in a relay team?) . And one of my weblog readers Allrounder (fellow Team H member!) ran a good 28:40 too, same time as Charmaine (but not from the same start group).
Also while I am waiting for the track results, the Bega trip yesterday was not dull. Cloud in Canberra, blazing sunshine in Cooma, then thick fog across Brown Mountain (all day!) reducing driving to a crawl. I sighted no less than four dead wombats on the road (sorry Ewen!) and only once did a car appear coming out of the fog on my side of the road around a bend.
I managed somehow to avoid her though, and avoid hitting any roadkill.
Gee Bega countryside is nice.
The highlight was probably having dinner back at Cooma with a couple of friends, at my favourite Cooma restaurant, the asian one at the park next to the Woolworths Caltex petrol station. Which I should add was selling petrol for 114 cents per litre, 9 cents cheaper than Canberra with the discount. But the low traffic volumes must be because of the petrol prices; it's a good time to travel if you are rich enough.
It appears the course was the correct 6k course today. With lots of kids, and another Fun Run setting up on the finishing straight, and long grass making part of the course single lane, all adding to the fun.
Charmaine ran a blinder, around 28:40, her pb was 28.53, her secret might be that she now works in the Running Shop. Helen also had a return to form, about 29.48, pleasing to see her getting under 30 mins after six months away from the jogalong in recovery mode.
Not in Team Moore but Elaine ran about 24:30 (she is in the W45 age group, girls! How would she go in a relay team?) . And one of my weblog readers Allrounder (fellow Team H member!) ran a good 28:40 too, same time as Charmaine (but not from the same start group).
Also while I am waiting for the track results, the Bega trip yesterday was not dull. Cloud in Canberra, blazing sunshine in Cooma, then thick fog across Brown Mountain (all day!) reducing driving to a crawl. I sighted no less than four dead wombats on the road (sorry Ewen!) and only once did a car appear coming out of the fog on my side of the road around a bend.
I managed somehow to avoid her though, and avoid hitting any roadkill.
Gee Bega countryside is nice.
The highlight was probably having dinner back at Cooma with a couple of friends, at my favourite Cooma restaurant, the asian one at the park next to the Woolworths Caltex petrol station. Which I should add was selling petrol for 114 cents per litre, 9 cents cheaper than Canberra with the discount. But the low traffic volumes must be because of the petrol prices; it's a good time to travel if you are rich enough.
Friday 4 November 2005
Another photo from my holiday to Fleurieu Peninsular, south of Adelaide. This one is taken at a wild beach west of Victor Harbor. Wouldn't you like to train on sandhills like these? They also happen to be on the path of the Heysen trail. The ocean in the background is magnificent here and this whole area is a natural reserve.
.. another view of the same beach, with yours truly heading for the surf.
Thursday 3 November 2005
Yes I started my gym training yesterday - good really, did more running than i thought I could do, and took it very easy on the gym work - or so I thought. My arms have come up very sore this morning! And I must add sit ups to the routine!!!!
Wednesday at CU
stepper - 20 minutes at level 8, "steady" workout, calf OK.
gym - 3 x forward chinups - 3, 3, nearly 3
3 x reverse chinups, 1, 1, approximately 1
6 x 20 hip flexor exercises
run on oval - 20 minutes shuffle, estimate 3k. Left calf is still sore when running. (As is right achilles, but that has been so for thirty years). Lovely warm day for it!
I am hoping to run (or hobble!) 30k this week, 40k next week, etc etc! My masseur was sick on Monday so I didn't get the treatment on the calf I was planning. It's rescheduled for Friday. I have been stretching and icing. (a bit).
Next race? No idea. Probably January. But I am very wary of testing myself on the hard synthetic track first up.
Wednesday at CU
stepper - 20 minutes at level 8, "steady" workout, calf OK.
gym - 3 x forward chinups - 3, 3, nearly 3
3 x reverse chinups, 1, 1, approximately 1
6 x 20 hip flexor exercises
run on oval - 20 minutes shuffle, estimate 3k. Left calf is still sore when running. (As is right achilles, but that has been so for thirty years). Lovely warm day for it!
I am hoping to run (or hobble!) 30k this week, 40k next week, etc etc! My masseur was sick on Monday so I didn't get the treatment on the calf I was planning. It's rescheduled for Friday. I have been stretching and icing. (a bit).
Next race? No idea. Probably January. But I am very wary of testing myself on the hard synthetic track first up.
Wednesday 2 November 2005
Once again last Thursday a high proportion of competitors who ran at Vets track, train with Team Moore. And there were some very good performances. An excellent response from this training group, keep up the good work.
Events this week are:
6:00pm "Geoff Moore" 3000m
6:00pm Weight
6:15pm 200
6:30pm 1200m/2000m walk
6:45pm Long Jump
7:00pm 800m
7:00pm Javelin
7:00pm Discus
7:15pm High Jump
7:30pm 100m (Boag)
7:45pm 300m/400m hurdles
7:45pm Javelin
7:45pm Discus
7:45pm Triple Jump
8:00pm 4 x 400m relay
8:15pm 5 lap spiral handicap
I will be hanging around in the general area of the gate to welcome any newcomers to the track. I wonder what the relay will bring? Will any more records be broken?
By the way, only one person turned up for the first of the new training sessions on Tuesday night at North Lyneham. (Hi Trevor!) This is somewhat surprising, as people had lobbied me very strongly to add that session to the weekly program. I have to take the effort to go out there when I am not training at all at the moment, just jogging around, so we will give it one more week before making a decision on its future. (Three people did send me apologies - thanks for that!)
On the other hand, there was a great turnout at Parliament House on Monday night, and guess what! We are finally allowed to run on the grass next to the road around the outside, and on the little slopes, and as well as that, we can see!
Dale was there again. Colin wasn't, so Dale is one up on Colin..... and Col, I bet he's counting.
Hey, I will be at the jogalong on Sunday for a change - that is, if I survive a day trip to Bega on Saturday. So if you are not at track, next time I see some of you will be at the jogalong.
Fly goose fly!
Events this week are:
6:00pm "Geoff Moore" 3000m
6:00pm Weight
6:15pm 200
6:30pm 1200m/2000m walk
6:45pm Long Jump
7:00pm 800m
7:00pm Javelin
7:00pm Discus
7:15pm High Jump
7:30pm 100m (Boag)
7:45pm 300m/400m hurdles
7:45pm Javelin
7:45pm Discus
7:45pm Triple Jump
8:00pm 4 x 400m relay
8:15pm 5 lap spiral handicap
I will be hanging around in the general area of the gate to welcome any newcomers to the track. I wonder what the relay will bring? Will any more records be broken?
By the way, only one person turned up for the first of the new training sessions on Tuesday night at North Lyneham. (Hi Trevor!) This is somewhat surprising, as people had lobbied me very strongly to add that session to the weekly program. I have to take the effort to go out there when I am not training at all at the moment, just jogging around, so we will give it one more week before making a decision on its future. (Three people did send me apologies - thanks for that!)
On the other hand, there was a great turnout at Parliament House on Monday night, and guess what! We are finally allowed to run on the grass next to the road around the outside, and on the little slopes, and as well as that, we can see!
Dale was there again. Colin wasn't, so Dale is one up on Colin..... and Col, I bet he's counting.
Hey, I will be at the jogalong on Sunday for a change - that is, if I survive a day trip to Bega on Saturday. So if you are not at track, next time I see some of you will be at the jogalong.
Fly goose fly!
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