Stepping up the training

BBQ Stakes.
Yesterday was my first BBQ Stakes run since the track season began last October. A tempo run, although I sprinted the third km when Katie caught me. Then I had to let her go. I felt a lot better than I did on Sunday for the 5k, but it must be said, conditions were a bit better for the 6k.

Speedygeese at the 6k BBQ:
Katie ~26:06 pb
Ken ~27:21
Me ~27:46
Helen ~28.26
Carolyne ~38.42

Stepper training
After the Stakes, I went off to Canberra Uni gym, joined up for six months, and resumed stepper training.

The machine I used there is in fact the same one I used regularly some years ago. My stepper training is on the Stairmaster “FreeClimber 4400 CL”, pictured here.

When I started yesterday, I was pleased the same one was there I have used before. It has nine workout options (variations of harder/easier work), each option has twenty levels of difficulty, and time can be set between five and forty-five minutes. A training set I would typically do would be 45 minutes of "rolling hills" at level ten say, then four minutes of "sprinting" at level sixteen, say. Enough variations to make it interesting. 
The atmosphere at CU is quite good too: four televisions to watch, magazines to read, loud music, plus with my own walkman pushing out my music, plenty to keep me entertained.

And it's inside, away from Canberra's dark and wintry weather.

I don't like treadmills.


Stepping up the training
I also did a circuit class in the evening, mostly aerobic.
This winter, Wednesday is going to be one of those busy days.

Track photo #5

Helen. Getting back to form.

A rather funny day

Running
"HOUSTON ELITE'S M55 4 X 400 METER RELAY taking home the prize for its performance at Penn. The star lineup of Charles Allie (age 61), Bill Collins (age 58), Horace Grant (age 56), and George Haywood (age 56) edged under their own mark to set a new M55 World Record of 3:41.07!" Story and video here - http://masterstrack.com/blog/005584.html

Blogging
Sometimes someone in the blogosphere links to or refers to your blog or mine. Here’s a rather unusual example! http://www.giveupcoffee.com/2009/02/22/giving-up-coffee-for-runners/

Eating
Remember to reply to your 4 May dinner invitation. I anticipated thirty will go, and this still looks right. At the time of posting this, we have sixteen acceptances.

Drinking

Thank God!

Amusing


Marathon photo #7

Roger

Majura photo #2

Yelena

Track photo #5

line-up 

He-man rapidity

Monday night training - Alan, Andrew, Bronwyn, Christopher, me, Jasmina, Jason, Jennifer, Neil, Ruth and Tim braved the cold - except it wasn't so cold while we trained - and dark, to run two 935m loops with a 935m jog and then enjoy some attrition sprints which Bronwyn won.
There won't be organised training next Monday, because of the training group dinner.

Two eighteen year old Australians are running 8 minutes and faster for the 3000m. See http:/runningmasters.blogspot.com/2009/04/future-of-australian-masters-3000m-in.html for a brilliant video of their recent race in New Zealand. The future of athletics looks good, ...

Birmingham breaks Australian record
...really good! "Beijing Olympian Collis Birmingham has sliced two seconds off the 12-year-old Australian 10,000m record in finishing second at the Brutus Hamilton Invitational at the University of California, Berkeley.
Slashing more than 40 seconds from his lifetime best, Birmingham clocked 27:29.73 to just shade Shaun Creighton’s national record of 27:31.92 set in Melbourne in November 1996.
"The 24-year-old finished behind Sam Chelanga of Kenya who stopped the clock at 27:28.48.
Since representing Australia over 5000m at the Beijing Olympics, Birmingham has produced a string of impressive results, including the defeat of Craig Mottram when placing 3rd in the inaugural Great Australian Run 15km road race in November prior to capturing his first Australian 5000m title in Melbourne in February - a performance that has earned selection for the world championships in Berlin in August.
"Queenslander Michael Shelley also produced a lifetime best in finishing 9th in 27:59.77".
...from http://www.athletics.com.au/news/news/2009/april/birmingham_breaks_australian_r

Song of the week.

Turn up the volume. Sit back. Enjoy the show. Nostalgic, iconic, ironic; it still sends shivers down my spine.

Marathon photo #6

Gary

Majura photo #1

Here comes Ken - about to make a re-appearance at Dickson training

Not forgetting the girls. Track photo #4

Amanda

Time to make plans

My long term plans finished with the Masters track events at Easter, and I said I would then decide what to focus on next. For example, will I run the World Masters Games in October? No. Because my Easter results were less than satisfactory and getting there fitness-wise as an enormous struggle.

I need to back off and build up slowly. Distance first.

Starting this week I plan to

begin a six month gym routine involving stepper running. I did this five years ago and it was very successful.

increase my stretching routine from once to three times weekly

start building up towards 120km per week (despite the cold wintry weather)

resume doing a tempo run at the BBQ Stakes each Wednesday

focus on establishing consistent training for next year's Canberra Marathon, only 50 weeks away

go in some longer running events but train through, don't taper for races (unless I feel super-fit one day)

Probably the only racing I will try and do flat out are the monthly Masters Handicaps. Next summer I won't train for local Masters track, but I will still run it.

May Vetrunner: my article isn't in, but I did send one. I think the problem is I sent it long before the deadline. Though there wasn't a lot of extra room, with all the important stuff that had to appear.

Masters Handicap - Majura Nature Park 5k
9 Katie Forestier W40 21:57 80.1%
10 Cathy Montalto W55 26:16 77.7%
22 Ken White M55 22:48 76.7%
27 Geoff Moore M60 23:07 78.6%
32 Amanda Walker W40 24:51 69.7%
44 Jodie Davis W40 35:36 49.0%
50 finishers

Majura Nature Park 10k
11 David Baussmann M55 50:34 72.3%
24 Rod Lynch M45 40:43 82.3%
26 Roger Pilkington M50 46:12 73.0%
30 Miranda Rawlinson W55 56:37 72.7%
31 Christopher Lang M55 54:51 66.6%
37 Alan Duus M60 53:15 70.7%
40 Ruth Baussmann W55 59:46 70.3%
45 Maria O'Reilly W50 52:07 77.4%
46 Margaret McSpadden W60 66:38 66.2%
49 Nadine Thomlinson W35 49:38 70.2%
58 Yelena Pearson (ahem) 64:30
62 Kathy Southgate W50 44:04 89.8%
65 Caroline Campbell W65 57:07 82.4%
71 Rachelle Ellis-Brownlee W35 54:06 63.1%
92 finishers
Not a bad turnout given the cold and blustery wind!

Marathon photo #5

A very fit and tuned in CJ powering alone

Track photo #3

 I like the artistic blur effect. Photos by John Kennedy.

Narcissism

Some say sport and running teach you great lessons about life. But are they always positive lessons? For example, while self-confidence is a good thing, self-admiration is not necessarily a virtue.

“Psychologist Jean Twenge of San Diego State University and co-author W. Keith Campbell of the University of Georgia say research shows more young people today have 'narcissistic traits' than in previous generations”. Read the full article here.

Speedygeese of a feather, however, flock together, and when they do so everyone is encouraged, and "celebrity status" is not an issue. Here is where we are gathering on Monday week; most members of the training group have received this invitation by now. If you haven't, you are still invited...

You are welcome to bring family, friends, to the speedygeese feast. Just let me know how many are coming. Please respond to me by this Friday!

Enjoying the Marathon

Enjoying the Track

I noticed today that Rod & Amanda Lynch's son Brett has the same running style as his Dad, pictured.

Inspirational runners from far and near

Some links from the blog “Younger Legs for Older Runners”:
An 80 year old man who runs 71 seconds for 400m and 2:50 for 800m
http://petemagill.blogspot.com/2009/04/earl-fee-interview.html
A quote from his interview: “You lose 35% of your flexibility as you age. So you have to work on that - not just once or twice a week, but every day”.

A 50 year old woman who has run 16:19 for the 5000m,
http://petemagill.blogspot.com/2009/03/weekly-roundup-march-16-2009.html
“shaving a mere 58 seconds off the previous world record”

Canberra Marathon photo #3

Rob Ey, Canberra Griffin, striding out.

Final Track night photo #1

one for the collection

Fly Feet Fly

Lydiard, or Gilmore writing for Lydiard, wrote - "...do not land on the forepart of the feet".
Is there a "correct way" of your feet hitting the ground?
If you run very fast you will appear to "run on your toes". For the first thirty years I ran, I was "on my toes", wearing spikes on the track for distances up to 10k, wearing flats on the road in the marathon. After that, with injury and (quad) fatigue and a heavier bodyweight, I ran more "on my heels" and often had to wear a heel insert to protect the achilles.
I think the key to being able to run fast is having a quick turnover rate, and legs turn over faster if the foot is on the ground for the shortest possible time.

Here is what I believe.
The optimum foot landing is on the mid-sole or the ball of the foot, not the heels. This looks like running on the toes, but in fact the outside of the foot hits the ground first, then the heel touches down lightly and lifts off immediately, and the toes leave the ground last.

It all happens very quickly. The quick touch-down and pick-up of the heel is a spring action which propels you forward. It looks look running on the toes, but it isn't.

When I did all my training and racing "on my toes", my shoes would show severe wear on the outside rear of the heel. This proves to me that the heel touches down and lifts up with considerable force even though it never appears to do so to the naked eye.

Thursday Training
The first night at Dickson under lights - and very bright they were too, all the new lights were on - saw Amanda, Bronwyn, Caroline, Maria, Miranda, Nadine, Neil and Suzie getting up onto their toes to run 12 x 200 with a 100 jog, with me supervising. It was Nadine's first run with the speedygeese, and Suzie's first run at Dickson. As for me, I ran 12k in total, having arrived early to check out the track and to run a few extra kms. I have recovered from the marathon, in fact I am running better than I was before it, and will commence building up to some decent training over winter.

AMA medal tally 
Putting together track and marathon, for AMA (national) medals, here is the final speedygeese medal tally!
1. Roger Pilkington 1 gold 2 bronze
2. Ruth Baussmann 1 gold
3. Kathy Sims 2 silver 1 bronze
4. Rachelle Ellis-Brownlee 1 silver 1 bronze
5. Kevin Chamberlain 2 bronze
6. Cathy Newman, Katie Forestier, and me 1 bronze each
Please let me know if there are any mistakes!

Ruth's gold medal performance under scrutiny. Better caption anyone?

Block in 4 May for our training group dinner. The Phnom Penh restaurant, a Cambodian restaurant in Belconnen, has been booked, a fabulous $35 banquet with special dishes has been arranged, and any special dietary needs can be catered for. This will be a great event, invitations are being sent out soon. Those who attended last year's dinner there loved the venue, the food, and the service. Not to be missed.

Marathon photo #2

Sue Archer W60 winner

40th Canberra Half Marathon launch

Today's Canberra Times:

Click to enlarge and read!

Half Marathon information
The starting point for reading about the Half Marathon is here
and you can link to full details here.

Winter speedygeese training has begun.
5:30pm Mondays Parliament House as usual.
5:30pm Thursdays Dickson Oval RESTARTS TODAY.

I am hoping for a big turn-out as we re-commence track training at 5:30pm today, on grass, under lights. If you have been "missing" for a while, now is the time to get back into the Thursday training routine, before the on-set of wintry weather makes it more difficult to resume.

**NEW STARTERS WELCOME** - It's free, it's fun, and it's a fast path to fitness.

Coming Events
Sat 25 Apr ANZAC RELAYS 4 x 3.6k, 1pm, Northcote Drive Majura
Sun 26 Apr ACTMA RUNNING/WALKING HANDICAP Majura 10km/5km 9:00am
Sat 2 May COOLEMAN RIDGE 1/5/8k 12pm, Eucumbene Drive (swapped from 9 May)
Sun 3 May WOMEN'S AND GIRLS' JOGALONG 6km, 9am, Weston Park.
Sat 9 May STROMLO FOREST PARK 1/2.5/5K CC 12:00noon, 12:15pm, 1:00pm, Stromlo Forest Park, Uriarra Road (swapped from 2 May)
Sat 16 May HALF MARATHON EVE 5k 3:00pm, Nara Peace Park
Sun 17 May CANBERRA HALF MARATHON 21.1km, 9:00am, Nara Peace Park

Additionally, I plan to resume at BBQ Stakes Wednesday lunchtimes, for their 6k handicap race. It's a great event for those who can get to Woden at that time each week. And I plan to run at Stromlo Forest Park Friday mornings (probably starting at 11am or so) and if anyone else is interested in joining me there this winter we could negotiate a time.

Marathon photos will be featured here for a while. Here's the first.

Carol Baird (W60 silver) flying along in the Canberra Marathon.

Benzonate Ostylezene Bicarbonate

Today's launch of the 40th Canberra Half Marathon featured a presentation to four of the originals who ran the very first one in 1970. Here are the other three

Graeme Small, Alan Wilson, Dave McInnes

And here is the results page from that run

See tonight's WIN television news (Canberra) for a coverage of the event.

Results
2009 Marathon Eve 10km Fun Run  
Speedygeese
79 Charlie McCormack F NSW 44 45:02
90 Helen Larmour F ACT 49 46:06
93 Yili Zhu M ACT 46 46:31
102 Ewen Thompson M ACT 51 46:56
106 Bronwyn Calver F ACT 39 47:05
177 Mick Charlton M ACT 57 52:44
182 Caroline Campbell F ACT 66 52:56
Some of our friends
33 Lance Purdon M ACT 36 40:10
41 Kathy Southgate F ACT 52 40:50
135 Brett Morrison M ACT 40 49:24
194 Roy Jones M ACT 66 53:47
358 finishers
2009 Marathon Eve 5km Fun Run  
5 Bruce Graham M ACT 47 16:12
266 finishers

Movies I have seen:
Yesterday I went to see "Monsters v Aliens". Not a bad movie, featuring among others BOB (Benzonate Ostylezene Bicarbonate – who would remember that on first viewing? Not even my grandchildren, and seven of them saw it with me!) and a memorable cockroach voiced by Hugh Laurie. Some of the jokes were very funny, and visually it was brilliant, but most of the script was very familiar. Reese Witherspoon works hard but oh dear, her character, so very American. As was the whole thing. It wasn't the 3D version we saw, but I won't go back and see it again. Still, much much better than most animations. If you absolutely loved Shrek you might like this. And it was indeed technically superb.

355 days until the next Canberra Marathon.

Monday training - Alan, Andrew, Bronwyn, Caroline, Christopher, Ewen, me, Jodie, Joel, Katie, Ken, Miranda, Neil, Rachelle, Tim, Yasmina, Yelena, Yili & Zac ran a session of 935ms with a 935m jog which may have included a dozen push-ups or dips on the jog lap. It seemed cool and dark, fortunately we were on the sheltered side of Parliament House this time.

There will be just one more Monday of this training next week; we will still meet at 5:30pm despite it being a public holiday, again, just Canberra.

I am still in the process of deciding where to go for our training group dinner the following Monday, 4 May.

Marathon update - Ruth won her age group in the AMA championships. Now I know why she didn't come to Adelaide for track nationals; the Australian gold medal was waiting for her back home!

Song of the week. "Somewhere Only We Know", by Keane. On my trip away, listening to all my favourite music, I realised just how keen I was on Keane. And the following video of “Somewhere Only We Know” was played on Rage last Saturday morning, even though it is the first track off their first album, recorded five years ago. Can't embed it, the link is http://www.youtube.com/watch?v=hmXY2MSrguE

Dickson: Don't forget, training at Dickson, on the grass track, under lights, begins this Thursday.

...breaking news...

Marathon
Congratulations to all who ran the marathon. A perfect day, just a bit of breeze now and then, which I didn't mind, it was cooling.

Congratulations to Ruth for appearing in film of the marathon on Sunday night ABC News, not just once, the sports report, but twice, the news highlights as well. And for winning her age group!

Speedygeese marathon times
Place Name Gender Age Time NetTime
448 Cathy NEWMAN F 48 3:39:46 3:39:13 (3rd W45)
555 Geoff MOORE M 59 3:48:55 3:48:21 (I'm not 59!)
657 Roger PILKINGTON M 50 3:57:28 3:57:12
858 Ruth BAUSSMANN F 58 4:16:00 4:15:28 (1st W55)
971 Gary BOWEN M 52 4:30:26 4:29:48

Some of our friends
Place Name Gender Age Time NetTime
1 David CRINITI M 30 2:26:09 2:26:07
7 Nick WALSHE M 30 2:37:41 2:37:39 (first ACT)
108 Richard FAULKS M 49 3:07:25 3:07:15
138 Simon WALL M 42 3:10:43 3:10:09
194 Ray JAMES M 59 3:17:47 3:17:41
204 Mark HEWITT M 43 3:18:49 3:18:42
380 Sue Archer F ACT 60 3:33:31
384 Michelle WELLS F 37 3:33:49 3:33:33
405 Pam MUSTON F 49 3:35:29 3:35:19
419 Claire BELLENGER F 35 3:37:26 3:37:19
447 Theresa FABIAN F 50 3:39:44 3:39:36
457 Carol BAIRD F 60 3:40:47 3:39:58
522 Rob EY M 49 3:46:32 3:46:16
563 Chris GAMBLE M 57 3:49:32 3:48:50
1161 Norma WALLETT F 79 6:05:24 6:04:21
1167 finishers

Full results at http://www.canberramarathon.com.au/images/cm2009marathonchip.html

Visitors.
The Falconer grandchildren stayed the night: Kayleigh, Jarod, Alex and Olivia. With their mum. Breaking news: guess what? A fifth Falconer grandchild is due in November. You read it here first!









About as similar as four completely dissimilar things in a pod. And sorry, Neil, Jarod is a Bulldogs supporter, as you can see.

Marathon #35

I never planned to enter it.
All the training was aimed at an AMA medal at Easter on the track.
Which I achieved, which I celebrated.

I wasn't fit.
Hamstring problems saw me lose form this year compared with last.

I entered it because it was there.
I really shouldn't have started it.
My only run last week after Easter was an attempt at a slow 24k at Clare that ended after 8k of painful jogging and 2k of walking.

I never meant to complete it.
I was waiting for soreness, cramp, ITB or hamstring or calf or quad pain, and then I would stop.

Instead I finished it.
The pain never eventuated.
Despite shoes I hadn't worn for over a year.
Despite no special preparation, just turning up and running.
Despite taking no electrolytes etc during the marathon, just water.

It wasn't fast, I have run slower, once.
It was a negative split, which I have done before, once.

Marathon #35.
No worries.

Young hearts be free tonight

Results AMA 8k CC, Monday 13 April
W35 2 Ellis-Brownlee, Rachelle W36 39:26
M45 1 Graham, Bruce M47 28:13
M50 3 Pilkington, Roger M50 34:31
M60 6 Moore, Geoff M60 36:38
M65 5 Glover, Clive J M68 43:46

It’s a small world
When Jenny and I arrived at the Hay RSL club for dinner on Thursday night 16 April on our way home, who should be sitting in the restaurant there but Clive and Joan Glover! AND, they were staying at the same motel as us, in the room next door to ours!

Life on the road 

Results Women's and Girls' Fun Run, Sunday 5 April
7 Kathy Southgate 19:32
22 Thea Zimpel 21:38
35 Helen Larmour 22:27
56 Maria O'Reilly 23:54
84 Catherine Montalto 24:50
131 Miranda Rawlinson 26:39
151 Ruth Baussmann 27:09
167 Yelena Pearson 27:40
1168 finishers

Some Fun Run stars

ACTCCC May events have been swapped. The program now reads
Saturday 2nd May - Cooleman Ridge 1/5/8k
Saturday 9th May - Stromlo Forest Park 1/2.5/5k

120k per week.
In training, 30 years ago I would run 14k or so in an hour.
Now-days I rarely run more than 10k in an hour in my long training runs.
So I reckon 120k per week now is worth 100 miles per week then.
100 miles was the winter benchmark.
120k is the new 100 miles.

A rubber band pistol was confiscated in an algebra class because it was a weapon of math disruption

I should be back from holidays sometime today, if I haven't tripped up somewhere.

Then it's back to work!

see I don't just post unflattering photos of other people.

She was only a whiskey maker, but he loved her still

The Australian WORLD! Masters Games is the next big event. Here are some press releases.

Over 7,000 people have now registered for the Games. To find out more about important items such as accreditation, transport and uniforms, read on... http://www.2009worldmasters.com/default.aspx?ArticleID=893

Not one but two Olympic gold medallists signed on as Games ambassadors in March, with athlete Lord Sebastian Coe and swimmer Daniel Kowalski joining the ranks. Find out more… http://www.2009worldmasters.com/default.aspx?ArticleID=894

The Sydney 2009 World Masters Games have secured the second of the event's media partners, with Channel Nine signing on as the official television partner of the Games. Find out more… http://www.2009worldmasters.com/default.aspx?ArticleID=910

Now the Games have a presence on three of the most popular social networking websites - facebook, twitter and YouTube. Find out more… http://www.2009worldmasters.com/default.aspx?ArticleID=899

Less than two hours drive north of Sydney, the beautiful Hunter Valley is the perfect country escape to relax and enjoy some of the best food and wine not only in New South Wales but also Australia. Find out more… http://www.2009worldmasters.com/default.aspx?ArticleID=896


Here are some handy hints to keep visitors to the Sydney 2009 World Masters Games safe should they choose to enjoy the spectacular beaches and waterways during their time in the harbour city. Read on… http://www.2009worldmasters.com/default.aspx?ArticleID=897

Dr Peter Reaburn, an Associate Professor at Central Queensland University who competes in Masters events, with the latest in his series of pre-Games articles. Read on… http://www.2009worldmasters.com/default.aspx?ArticleID=898

  
Margaret at Stromlo

I thought I saw an eye doctor on an Alaskan island, but it turned out to be an optical Aleutian.

Planning
I am planning to do my interval training at Stromlo on Fridays this autumn/winter.
I will still supervise training at Parliament House Mondays and Dickson Thursdays. Dickson training starts next week. 5:30pm, Dickson oval.

My planned pattern is
Mondays
I will be having a very long day, split up, including
5:30pm PH training session

Tuesdays
I will be having a medium length recovery day

Wednesdays
I will be having a short day with a 6k tempo run/race
12:15 BBQ Stakes

Thursdays
I will be having a very restful day
5:30pm Dickson training - supervise

Fridays
I will be having a short speedy day
12 noon Stromlo interval training

Saturdays
I will be going on a very long very slow run

Sundays
I will be having a medium length recovery day

My idea is to get into some longer slower running and to do some of the trail runs provided they are not too steep. They won't be fast.

And I will run the monthly Masters handicaps. And the High Noon meets? But these may be tempo runs too. It is likely High Noon meets will start late-ish in May.

Fridays at Stromlo. Luxury.

The roundest knight at King Arthur's round table was Sir Cumference. He acquired his size from too much pi.

Song of the week: "Can You Hear Me?" from Truth Of The World, by Evermore.
"I need to break my silence
Before the oxygen runs out"

Well Easter competition is over. Today I am expecting to be in the Clare Valley -- running of course. I do hear there are some good wineries there though...

Some of the results I won't have posted include Monday's 4x400m relays in which some of our runners will have competed.

So instead, here's a reminder of Home Sweet Home.

Neil at Stromlo

Monday cross country

AMA 8k Cross Country races
Conditions - hot.
First race- Rachelle silver medal W35
Second race - me 6th M60 (quite a good run though)
Third race - Bruce 1st M45 (and outright winner)
Third race - Roger bronze medal M50s
Many ACT runners who had entered didn't start, ie Katie, Kathy, Anne, Amanda, Ken.

Don't join dangerous cults: Practice safe sects!

Next Sunday is the Canberra Marathon.

Canberra Marathon entrants are listed at http://www.canberramarathon.com.au/index.php?showing[0]=186&pageid=177

speedygeese entered in the marathon include

Ruth Baussmann F123 ACT 58 3:58:44 2003
Gary Bowen 291 ACT 52 3:27:03 2004
Geoff Moore 6 ACT 60 2:26:58 1978
Cathy Newman F43 ACT 48 3:26:40 2006
Roger Pilkington 218 ACT 50 3:18:08 2006 (and has entered the 50k)
also Michelle Wells F78 ACT 37 3:42:00 2008

There will be late entrants.
I will decide on the day whether to start, how far to run, how fast to go. I have entered the marathon "because it's there".

Today is Easter Monday: There will be no training today. It's back on next week!

Cathy at Stromlo

Sunday AMA results

o/s from Saturday
Ken's 1500 7th in 5:12.8
Kevin's 2k steeple 3rd in 9:03.7

Sunday
conditions - very hot
5000m races
Kathy Sims 2nd W55 21:43.99
Anne Young 1st W70 30:07.84
Clive Glover 5th W65 25:10.01
Katie Forestier 3rd W40 20:15.46
Amanda Walker 5th W40 22:27.58
Bruce Graham 1st M45 16:02.56
Roger Pilkington 3rd M50 19:33.79
me 5th M60 20:33.36

400s
Geoff Sims 2nd M60 59.18 ACT record
Garry Maher 5th M60 64.21
John Morton 2nd M50 57.00
John Lamb 2nd M55 59.01
Ken White 5th M55 62.92
Maureen and Noelene tied for third place in the W55 400 but for some reason they only gave a medal to Noelene, I think it was a mistake because they must have just read her name on the list first and not noticed Maureen's.
Cory Colllins won the W70 400m.
Rachelle gave the 400 a miss because she has a relay tomorrow, as well as a cross country.

In democracy it's your vote that counts. In feudalism it's your count that votes.

Monday's events
(a) Track and Field
Event 710 Outdoor Pentathlon:
 Monday 13/04/2009 - 9:00 AM
 5 50043 Parker, John B M51 ACT

Event 714 Outdoor Pentathlon:
 Monday 13/04/2009 - 9:00 AM
 5 60031 Maher, Garry P M62 ACT

Event 651 W45 Weight Throw
 Monday 13/04/2009 - 9:15 AM
 4 45022 Hardy, Jayne L W46 ACT

Event 653 W50 Weight Throw
 Monday 13/04/2009 - 9:15 AM
 3 50042 Palmer, Denise W51 ACT

Event 654 M50 Weight Throw
 Monday 13/04/2009 - 9:15 AM
 2 50008 Crumpton, Geoff M54 ACT
 7 50043 Parker, John B M51 ACT

Event 711 Outdoor Pentathlon: #1 W55 100 Meter Dash
 Monday 13/04/2009 - 9:30 AM
 1 55014 Burden, Noeline W55 ACT
 3 55054 Rossiter, Maureen W58 ACT

Event 713 Outdoor Pentathlon: #1 W60 100 Meter Dash
 Monday 13/04/2009 - 9:30 AM
 2 60053 Taylor, Margaret W61 ACT

Event 710 Outdoor Pentathlon: #2 M50 Javelin Throw
 Monday 13/04/2009 - 10:00 AM
 5 50043 Parker, John B M51 ACT

Event 704 Outdoor Pentathlon:
 Monday 13/04/2009 - 10:00 AM
 2 35019 Osborn, Brad L M35 ACT

Event 708 Outdoor Pentathlon:
 Monday 13/04/2009 - 10:00 AM
 4 45047 Muell, Matthew M46 ACT

Event 659 W65 Weight Throw
 Monday 13/04/2009 - 11:15 AM
 1 65002 Banens, Janice W67 ACT
 4 65038 Rudov, Raylea W65 ACT

Event 661 W70 Weight Throw
 Monday 13/04/2009 - 11:15 AM
 2 70037 Schmidt, Joyce W73 ACT
 3 70042 Wahren, Mary W74 ACT

Event 658 M60 Weight Throw
 Monday 13/04/2009 - 12:15 PM
 1 60002 Banens, Robert M60 ACT
 3 60022 Green, Raymond M64 ACT

Event 744 M220+ 4 x 400m Relay
 Monday 13/04/2009 - 2:05 PM

Event 741 W200+ 4 x 400m Relay
 Monday 13/04/2009 - 2:15 PM

Event 743 M170+ 4 x 400m Relay
 Monday 13/04/2009 - 2:25 PM

Event 740 W160+ 4 x 400m Relay
 Monday 13/04/2009 - 2:35 PM

Event 742 M120+ 4 x 400m Relay
 Monday 13/04/2009 - 2:45 PM

Event 739 W120+ 4 x 400m Relay
 Monday 13/04/2009 - 2:55 PM

(b) cross country and road
Event 395 W35 8k Run CC
 Monday 13/04/2009 - 8:00 AM
 2 35007 Ellis-Brownlee, Ra W36 ACT

Event 397 W40 8k Run CC
 Monday 13/04/2009 - 8:00 AM
 3 40019 Forestier, Katie A W43 ACT
 7 40055 Walker, Amanda W41 ACT

Event 399 W45 8k Run CC
 Monday 13/04/2009 - 8:00 AM
 2 45041 Masters, Carol W47 ACT

Event 403 W55 8k Run CC
 Monday 13/04/2009 - 8:00 AM
 4 55058 Sims, Kathy W57 ACT

Event 409 W70 8k Run CC
 Monday 13/04/2009 - 8:00 AM
 1 70044 Young, Anne W73 ACT

Event 406 M60 8k Run CC
 Monday 13/04/2009 - 9:15 AM
 6 60036 Moore, Geoff M60 ACT

Event 408 M65 8k Run CC
 Monday 13/04/2009 - 9:15 AM
 1 65013 Glover, Clive J M68 ACT

Event 400 M45 8k Run CC
 Monday 13/04/2009 - 10:30 AM
 2 45019 Graham, Bruce M47 ACT

Event 402 M50 8k Run CC
 Monday 13/04/2009 - 10:30 AM
 6 50044 Pilkington, Roger M50 ACT

Event 404 M55 8k Run CC
 Monday 13/04/2009 - 10:30 AM
 12 55066 White, Ken D M55 ACT

Event 351 M65 20000 Meter Race Walk
 Monday 13/04/2009 - 8:00 AM
 2 65050 Thomas, Bryan M67 ACT

AMA Nationals Saturday Results

Conditions - very hot. No breeze.

1500m times:
W35 Rachelle excellent 4th, 5:43.45, pb by 17 seconds (first time ever under 6 minutes)
W40 Katie 4th 5:22.17 pb by 1 second
W40 Amanda 7th 5:43.69
W55 Kathy Sims 2nd 5:56.53
W70 Anne Young 1st 8:15.06
M50 John Morton 2nd 4:41.83
M50 Roger 7th 5:20.92
M60 Kevin Chamberlain excellent 3rd; 5:11.01, season's best by 15 seconds

Ken ran well too in the M55s, I will get his time tomorrow and anything else I missed like the steeple results.

Yesterday I missed telling you that Maureen's time was a season's best by around 20 seconds; and Kathy Sims ran 3rd in the 800m, her time also a season's best.

Tomorrow for the 5000m races it looks like being hotter still.

Was the short fortune-teller who escaped from prison was a small medium at large?

Sunday's AMA ACT participants as published in the program:
Event 676 Weight Pentathlon: #1 M35 Hammer Throw
 Sunday 12/04/2009 - 8:00 AM
 3 35019 Osborn, Brad L M35 ACT

Event 179 W55 5000 Meter Run
 Sunday 12/04/2009 - 8:30 AM
 3 55058 Sims, Kathy W57 ACT

Event 185 W70 5000 Meter Run
 Sunday 12/04/2009 - 8:30 AM
 1 70044 Young, Anne W73 ACT

Event 682 Weight Pentathlon:
 Sunday 12/04/2009 - 8:45 AM
 2 50008 Crumpton, Geoff M54 ACT
 8 50043 Parker, John B M51 ACT

Event 686 Weight Pentathlon:
 Sunday 12/04/2009 - 8:45 AM
 1 60002 Banens, Robert M60 ACT
 4 60022 Green, Raymond M64 ACT

Event 687 Weight Pentathlon:
 Sunday 12/04/2009 - 8:45 AM
 1 65002 Banens, Janice W67 ACT
 4 65038 Rudov, Raylea W65 ACT

Event 689 Weight Pentathlon:
 Sunday 12/04/2009 - 8:45 AM
 1 70037 Schmidt, Joyce W73 ACT
 2 70042 Wahren, Mary W74 ACT

Event 508 M35 Pole Vault
 Sunday 12/04/2009 - 9:00 AM
 1 35019 Osborn, Brad L M35 ACT

Event 184 M65 5000 Meter Run
 Sunday 12/04/2009 - 9:10 AM
 1 65013 Glover, Clive J M68 ACT

Event 487 W55 Triple Jump
 Sunday 12/04/2009 - 9:15 AM
 1 55014 Burden, Noeline W55 ACT

Event 489 W60 Triple Jump
 Sunday 12/04/2009 - 9:15 AM
 2 60053 Taylor, Margaret W61 ACT

Event 173 W40 5000 Meter Run
 Sunday 12/04/2009 - 9:50 AM
 2 40019 Forestier, Katie A W43 ACT
 6 40055 Walker, Amanda W41 ACT

Event 175 W45 5000 Meter Run
 Sunday 12/04/2009 - 9:50 AM
 2 45041 Masters, Carol W47 ACT

Event 182 M60 5000 Meter Run
 Sunday 12/04/2009 - 10:30 AM
 5 60036 Moore, Geoff M60 ACT

Event 176 M45 5000 Meter Run
 Sunday 12/04/2009 - 11:15 AM
 2 45019 Graham, Bruce M47 ACT

Event 178 M50 5000 Meter Run
 Sunday 12/04/2009 - 11:15 AM
 5 50044 Pilkington, Roger M50 ACT

Event 88 M35 400 Meter Run
 Sunday 12/04/2009 - 11:45 AM
 5 35019 Osborn, Brad L M35 ACT

Event 679 Weight Pentathlon:
 Sunday 12/04/2009 - 12:30 PM
 4 45022 Hardy, Jayne L W46 ACT

Event 681 Weight Pentathlon:
 Sunday 12/04/2009 - 12:30 PM
 3 50042 Palmer, Denise W51 ACT

Event 87 W35 400 Meter Run
 Sunday 12/04/2009 - 12:42 PM
 1 35007 Ellis-Brownlee, Ra W36 ACT

Event 95 W55 400 Meter Run
 Sunday 12/04/2009 - 1:06 PM
 1 55014 Burden, Noeline W55 ACT
 7 55054 Rossiter, Maureen W58 ACT

Event 101 W70 400 Meter Run
 Sunday 12/04/2009 - 1:18 PM
 1 70012 Collins, Coriine W72 ACT

Event 734 M220+ 4 x 100m Relay
 Sunday 12/04/2009 - 2:15 PM

Event 731 W200+ 4 x 100m Relay
 Sunday 12/04/2009 - 2:25 PM

Event 729 W120+ 4 x 100m Relay
 Sunday 12/04/2009 - 2:35 PM

Event 484 M45 Triple Jump
 Sunday 12/04/2009 - 2:35 PM
 2 45047 Muell, Matthew M46 ACT

Event 730 W160+ 4 x 100m Relay
 Sunday 12/04/2009 - 2:45 PM

Event 732 M120+ 4 x 100m Relay
 Sunday 12/04/2009 - 2:55 PM

Event 733 M170+ 4 x 100m Relay
 Sunday 12/04/2009 – 3:05 PM

Event 288 W55 300 Long Hurdles
 Sunday 12/04/2009 - 3:15 PM
 1 55014 Burden, Noeline W55 ACT

Event 290 M60 300 Long Hurdles
 Sunday 12/04/2009 - 3:25 PM
 3 60031 Maher, Garry P M62 ACT

Event 364 M45 400 Long Hurdles
 Sunday 12/04/2009 - 3:45 PM
 2 45047 Muell, Matthew M46 ACT

David moving well so far

AMA Nationals Friday results

In the 10k
Bruce Graham 32:55.4 M45 gold, an awesome run, lapped the entire field, all ages.
Roger Pilkington 41:07.5 M50 gold!!!!
Me time irrelevant, bronze; happy happy. Don't worry, it was a time even you can beat.

In the 800m
John M awesome 2:08.59 to win the M50s

John L 2:17.63 to win the M55s
Ken 2:23.50 in the same race

Geoff S 2:22.29 narrow second in the M60s
Garry M 2:35.61 also in the M60s

Then the women, what a highlight. Rachelle was first up, and ran 2:40.15 for bronze in the W35s, a time which is an 8 second pb and beat both Amanda and Katies's pbs, BUT

In the W40s Amanda and Katie ran 4th and 5th in times of 2:38.38 and 2:39.47 respectively, both pbs by 2 seconds, both the first time ever under 2:40.

Then in the W55s Kathy S ran an excellent 2:50.86, and Maureen a 3:04.91, a vast improvement this season.

Also on day one, other Canberra athletes won hords of medals. Top performances were by Gwen Gleeson and Margaret Taylor who broke the 60m Australian records in their respective age groups.

Is a chicken crossing the road "poultry in motion"?

Saturday's AMA ACT involvement, as listed in the program

Event 577 W70 Discus Throw
 Saturday 11/04/2009 - 8:00 AM
 3 70037 Schmidt, Joyce W73 ACT
 4 70042 Wahren, Mary W74 ACT

Event 570 M50 Discus Throw
 Saturday 11/04/2009 - 8:00 AM
 3 50008 Crumpton, Geoff M54 ACT
 10 50043 Parker, John B M51 ACT

Event 323 M65 5000 Meter Race Walk
 Saturday 11/04/2009 - 8:45 AM
 5 65051 Thomas, Bryan M67 ACT

Event 602 M60 Javelin Throw
 Saturday 11/04/2009 - 9:00 AM
 1 60002 Banens, Robert M60 ACT
 4 60022 Green, Raymond M64 ACT

Event 592 M35 Javelin Throw
 Saturday 11/04/2009 - 9:00 AM
 4 35019 Osborn, Brad L M35 ACT

Event 575 W65 Discus Throw
 Saturday 11/04/2009 - 9:00 AM
 1 65002 Banens, Janice W67 ACT
 5 65038 Rudov, Raylea W65 ACT

Event 605 W70 Javelin Throw
 Saturday 11/04/2009 - 10:00 AM
 4 70037 Schmidt, Joyce W73 ACT
 5 70042 Wahren, Mary W74 ACT

Event 567 W45 Discus Throw
 Saturday 11/04/2009 - 10:15 AM
 4 45022 Hardy, Jayne L W46 ACT

Event 278 M35 110 Short Hurdles
 Saturday 11/04/2009 - 10:15 AM
 2 35019 Osborn, Brad L M35 ACT

Event 280 M45 110 Short Hurdles
 Saturday 11/04/2009 - 10:15 AM
 1 45047 Muell, Matthew M46 ACT

Event 257 W60 80 Short Hurdles
 Saturday 11/04/2009 - 10:40 AM
 1 60053 Taylor, Margaret A W61 ACT

Event 148 M45 1500 Meter Run
 Saturday 11/04/2009 - 10:54 AM
 3 45021 Hanley, Peter J M45 ACT

Event 150 M50 1500 Meter Run
 Saturday 11/04/2009 - 11:03 AM
 6 50039 Morton, John M50 ACT
 7 50044 Pilkington, Roger M50 ACT

Event 152 M55 1500 Meter Run
 Saturday 11/04/2009 - 11:12 AM
 16 55066 White, Ken D M55 ACT

Event 154 M60 1500 Meter Run
 Saturday 11/04/2009 - 11:21 AM
 3 60008 Chamberlain, Kevi M62 ACT
 6 60036 Moore, Geoff M60 ACT

Event 598 M50 Javelin Throw
 Saturday 11/04/2009 - 11:30 AM
 2 50008 Crumpton, Geoff M54 ACT

Event 574 M60 Discus Throw
 Saturday 11/04/2009 - 11:30 AM
 1 60002 Banens, Robert M60 ACT
 5 60022 Green, Raymond M64 ACT

Event 569 W50 Discus Throw
 Saturday 11/04/2009 - 11:30 AM
 4 50042 Palmer, Denise W51 ACT

Event 424 M35 High Jump
 Saturday 11/04/2009 - 11:30 AM
 3 35019 Osborn, Brad L M35 ACT

Event 143 W35 1500 Meter Run
 Saturday 11/04/2009 - 11:39 AM
 3 35007 Ellis-Brownlee, Ra W36 ACT

Event 145 W40 1500 Meter Run
 Saturday 11/04/2009 - 11:48 AM
 5 40019 Forestier, Katie A W43 ACT
 9 40055 Walker, Amanda W41 ACT

Event 147 W45 1500 Meter Run
 Saturday 11/04/2009 - 11:57 AM
 3 45041 Masters, Carol W47 ACT

Event 151 W55 1500 Meter Run
 Saturday 11/04/2009 - 12:06 PM
 6 55058 Sims, Kathy W57 ACT

Event 157 W70 1500 Meter Run
 Saturday 11/04/2009 - 12:06 PM
 1 70044 Young, Anne W73 ACT

Event 66 M50 200 Meter Dash Prelims
 Saturday 11/04/2009 - 12:20 PM
 11 50029 Kennedy, Leo L M51 ACT
 13 50039 Morton, John M50 ACT

Event 595 W45 Javelin Throw
 Saturday 11/04/2009 - 12:30 PM
 4 45022 Hardy, Jayne L W46 ACT

Event 60 M35 200 Meter Dash Prelims
 Saturday 11/04/2009 - 12:36 PM
 9 35019 Osborn, Brad L M35 ACT

Event 70 M60 200 Meter Dash Prelims
 Saturday 11/04/2009 - 1:00 PM
 8 60031 Maher, Garry P M62 ACT
 9 60051 Sims, Geoff M60 ACT

Event 603 W65 Javelin Throw
 Saturday 11/04/2009 - 1:00 PM
 2 65002 Banens, Janice W67 ACT
 7 65038 Rudov, Raylea W65 ACT

Event 604 M65 Javelin Throw
 Saturday 11/04/2009 - 1:30 PM
 8 65051 Thomas, Bryan M67 ACT

Event 428 M45 High Jump
 Saturday 11/04/2009 - 1:30 PM
 7 45047 Muell, Matthew M46 ACT

Event 230 W55 2000 Meter Steeplechase
 Saturday 11/04/2009 - 1:40 PM
 1 55014 Burden, Noeline W55 ACT

Event 232 M60 2000 Meter Steeplechase
 Saturday 11/04/2009 - 2:10 PM
 1 60008 Chamberlain, Kevi M62 ACT

Event 234 M65 2000 Meter Steeplechase
 Saturday 11/04/2009 - 2:10 PM
 5 65051 Thomas, Bryan M67 ACT

Event 431 W55 High Jump
 Saturday 11/04/2009 - 2:30 PM
 1 55014 Burden, Noeline W55 ACT

Event 433 W60 High Jump
 Saturday 11/04/2009 - 2:30 PM
 1 60053 Taylor, Margaret A W61 ACT

Event 250 M45 3000 Meter Steeplechase
 Saturday 11/04/2009 - 2:40 PM
 1 45021 Hanley, Peter J M45 ACT

Event 251 M50 3000 Meter Steeplechase
 Saturday 11/04/2009 - 2:40 PM
 2 50039 Morton, John M50 ACT

Event 597 W50 Javelin Throw
 Saturday 11/04/2009 - 2:45 PM
 4 50042 Palmer, Denise W51 ACT

Event 564 M35 Discus Throw
 Saturday 11/04/2009 - 3:45 PM
 5 35019 Osborn, Brad L M35 ACT

Event 67 W55 200 Meter Dash
 Saturday 11/04/2009 - 4:10 PM
 3 55014 Burden, Noeline W55 ACT
 7 55054 Rossiter, Maureen W58 ACT

Event 69 W60 200 Meter Dash
 Saturday 11/04/2009 - 4:14 PM
 7 60053 Taylor, Margaret A W61 ACT

Event 73 W70 200 Meter Dash
 Saturday 11/04/2009 - 4:22 PM
 1 70012 Collins, Coriine W72 ACT

Event 77 W80 200 Meter Dash
 Saturday 11/04/2009 - 4:22 PM
 1 80004 Gleeson, Gwendoli W80 ACT

Event 94 M50 400 Meter Run Prelims
 Saturday 11/04/2009 - 4:40 PM
 11 50039 Morton, John M50 ACT

Event 96 M55 400 Meter Run Prelims
 Saturday 11/04/2009 - 4:50 PM
 7 55040 Lamb, John D M59 ACT
 14 55066 White, Ken D M55 ACT

Event 98 M60 400 Meter Run Prelims
 Saturday 11/04/2009 – 5.20 PM
 6 60031 Maher, Garry P M62 ACT
 8 60051 Sims, Geoff M60 ACT

Bronwyn and Yili waiting their turn

If a sign at a drug rehab centre said: 'Keep off the Grass', would you still walk on the lawn?

AMA Events and ACT Competitors Friday 10th April

Event 203 W45 10000 Meter Run
Friday 10/04/2009 - 8:00 AM
2 45041 Masters, Carol W47 ACT

Event 461 W60 Long Jump
Friday 10/04/2009 - 8:00 AM
3 60053 Taylor, Margaret W61 ACT

Event 542 M50 Shot Put
Friday 10/04/2009 - 9:00 AM
2 50008 Crumpton, Geoff M54 ACT

Event 210 M60 10000 Meter Run
Friday 10/04/2009 - 9:15 AM
2 60036 Moore, Geoff M60 ACT

Event 212 M65 10000 Meter Run
Friday 10/04/2009 - 9:15 AM
1 65013 Glover, Clive J M68 ACT

Event 547 W65 Shot Put
Friday 10/04/2009 - 10:00 AM
2 65002 Banens, Janice W67 ACT
5 65037 Rudov, Raylea W65 ACT

Event 546 M60 Shot Put
Friday 10/04/2009 - 10:00 AM
1 60002 Banens, Robert M60 ACT
3 60022 Green, Raymond M64 ACT

Event 204 M45 10000 Meter Run
Friday 10/04/2009 - 10:15 AM
2 45019 Graham, Bruce M47 ACT

Event 206 M50 10000 Meter Run
Friday 10/04/2009 - 10:15 AM
2 50044 Pilkington, Roger M50 ACT

Event 633 W70 Hammer Throw
Friday 10/04/2009 - 10:30 AM
2 70037 Schmidt, Joyce W73 ACT
3 70042 Wahren, Mary W74 ACT

Event 548 M65 Shot Put
Friday 10/04/2009 - 11:00 AM
7 65050 Thomas, Bryan M67 ACT

Event 8 M45 60 Meter Dash Prelims
Friday 10/04/2009 - 11:23 AM
8 45047 Muell, Matthew M46 ACT

Event 626 M50 Hammer Throw
Friday 10/04/2009 - 12:00 PM
2 50008 Crumpton, Geoff M54 ACT

Event 10 M50 60 Meter Dash
Friday 10/04/2009 - 12:01 PM
6 50029 Kennedy, Leo L M51 ACT
8 50043 Parker, John B M51 ACT

Event 11 W55 60 Meter Dash
Friday 10/04/2009 - 12:05 PM
2 55014 Burden, Noeline W55 ACT
7 55054 Rossiter, Maureen W58 ACT

Event 13 W60 60 Meter Dash
Friday 10/04/2009 - 12:09 PM
5 60053 Taylor, Margaret W61 ACT

Event 14 M60 60 Meter Dash
Friday 10/04/2009 - 12:13 PM
6 60031 Maher, Garry P M62 ACT

Event 17 W70 60 Meter Dash
Friday 10/04/2009 - 12:17 PM
2 70012 Collins, Coriine W72 ACT

Event 21 W80 60 Meter Dash
Friday 10/04/2009 - 12:29 PM
2 80004 Gleeson, Gwendoli W80 ACT

Event 623 W45 Hammer Throw
Friday 10/04/2009 - 1:00 PM
4 45022 Hardy, Jayne L W46 ACT

Event 625 W50 Hammer Throw
Friday 10/04/2009 - 1:00 PM
3 50042 Palmer, Denise W51 ACT

Event 536 M35 Shot Put
Friday 10/04/2009 - 1:00 PM
4 35019 Osborn, Brad L M35 ACT

Event 456 M45 Long Jump
Friday 10/04/2009 - 1:00 PM
7 45047 Muell, Matthew M46 ACT

Event 120 M45 800 Meter Run
Friday 10/04/2009 - 1:07 PM
3 45021 Hanley, Peter J M45 ACT

Event 122 M50 800 Meter Run
Friday 10/04/2009 - 1:14 PM
6 50039 Morton, John M50 ACT

Event 124 M55 800 Meter Run
Friday 10/04/2009 - 1:21 PM
12 55040 Lamb, John D M59 ACT
18 55066 White, Ken D M55 ACT

Event 126 M60 800 Meter Run
Friday 10/04/2009 - 1:28 PM
5 60031 Maher, Garry P M62 ACT
9 60051 Sims, Geoff M60 ACT

Event 115 W35 800 Meter Run
Friday 10/04/2009 - 1:49 PM
2 35007 Ellis-Brownlee, Ra W36 ACT

Event 117 W40 800 Meter Run
Friday 10/04/2009 - 1:56 PM
6 40019 Forestier, Katie A W43 ACT
10 40055 Walker, Amanda W41 ACT

Event 631 W65 Hammer Throw
Friday 10/04/2009 - 2:00 PM
1 65002 Banens, Janice W67 ACT

Event 539 W45 Shot Put
Friday 10/04/2009 - 2:00 PM
4 45022 Hardy, Jayne L W46 ACT

Event 452 M35 Long Jump
Friday 10/04/2009 - 2:00 PM
4 35019 Osborn, Brad L M35 ACT

Event 123 W55 800 Meter Run
Friday 10/04/2009 - 2:17 PM
6 55054 Rossiter, Maureen W58 ACT
8 55058 Sims, Kathy W57 ACT

Event 129 W70 800 Meter Run
Friday 10/04/2009 - 2:24 PM
1 70012 Collins, Coriine W72 ACT
2 70044 Young, Anne W73 ACT

Event 541 W50 Shot Put
Friday 10/04/2009 - 3:00 PM
4 50042 Palmer, Denise W51 ACT

Event 32 M35 100 Meter Dash
Friday 10/04/2009 - 3:04 PM
7 35019 Osborn, Brad L M35 ACT

Event 55 M45 100 Meter Dash
Friday 10/04/2009 - 3:12 PM
6 45047 Muell, Matthew M46 ACT

Event 36 M50 100 Meter Dash
Friday 10/04/2009 - 3:16 PM
8 50029 Kennedy, Leo L M51 ACT
10 50043 Parker, John B M51 ACT

Event 40 M60 100 Meter Dash
Friday 10/04/2009 - 3:24 PM
8 60031 Maher, Garry P M62 ACT

Event 39 W55 100 Meter Dash
Friday 10/04/2009 - 3:44 PM
4 55014 Burden, Noeline W55 ACT
9 55054 Rossiter, Maureen W58 ACT

Event 41 W60 100 Meter Dash
Friday 10/04/2009 - 3:48 PM
5 60053 Taylor, Margaret W61 ACT

Event 45 W70 100 Meter Dash
Friday 10/04/2009 - 3:52 PM
2 70012 Collins, Coriine W72 ACT

Event 49 W80 100 Meter Dash
Friday 10/04/2009 - 3:52 PM
1 80004 Gleeson, Gwendoli W80 ACT

Event 630 M60 Hammer Throw
Friday 10/04/2009 - 4:00 PM
1 60002 Banens, Robert M60 ACT
2 60022 Green, Raymond M64 ACT

Taken from the SA website. Check the website for all entrants and for results.

Christopher sets off

I wondered why the football kept getting bigger.. Then it hit me.

Happy Birthday Jenny 61 today. We will be at my brother's place tonight to celebrate.

Jenny with #1 child, 1971

singing along

On the way to Adelaide I will be playing my favourite music. Again, with newly burned CDs.

It's a range. The very latest and best 2009 albums:
"Perfect Symmetry" by Keane
"A Hundred Million Suns" by Snow Patrol
"No Line On The Horizon" by U2
"Truth of the World (Welcome to the Show)" by Evermore
"The Fray" self titled

mixed in with some older songs, by the same artists plus Delirious, Radiohead, Coldplay etc,

and some very old songs, notably

"Agua De Beber" and "Dindi" by Astrud Gilberto
"Strawberry Fields Forever", "Carry That Weight", "I Want You (She's So Heavy)" by the Beatles
"I Want To Break Free" by Queen
"Paint It Black" by the Rolling Stones
"Crying", "In Dreams", "It's Over" by Roy Orbison
"Gloria" by Them
"Runaway" by Del Shannon

These songs are so old even Ewen might know them!

Another Stromlo photo of Roy and Ruth:

Would a grenade thrown into a kitchen in France result in Linoleum Blownapart?

Speedygeese in the Women’s and Girls’ 5k Fun Run
21 Thea Zimpel 21:20
35 Helen Larmour 22:27
56 Maria O'Reilly 23:54
84 Catherine Montalto 24:50
130 Miranda Rawlinson 26:39
150 Ruth Baussmann 27:09
166 Yelena Pearson 27:40
1160 finishers

I am leaving at last! Heading off to Adelaide this morning. Just 4 more days to the do-and-die 10k.

I won’t be here for Monday training today and am suggesting runners do the same as we did Monday last week. After a shorter warm-up end up at the grassy oval for three 930m intervals. A shorter warm-up means the intervals can start earlier before it gets too dark, and you could do a longer cool-down usual afterwards. Runners should be encouraged to do sit-ups/chin-ups/dips/push-ups/crunches/ or stretches of their choice on each of the two recovery laps.

I don’t anticipate anyone would want to run on Easter Monday 13th. I will be back on the 20th.

lining up at Stromlo

CCC Winter Series Race 1
Regatta Point 4 km on Saturday
33. Thea Zimpel 16:52
58. Geoff Moore M60 22:06
58 finishers
Beat that!

Practise your Finish

or, your Finnish:
2009 World Cross Country Men's race in four parts
http://www.youtube.com/watch?v=mWxBBM920mk
http://www.youtube.com/watch?v=00_zCXq3YQg
http://www.youtube.com/watch?v=ivk-Ot3A2GI
http://www.youtube.com/watch?v=Ytc3fxPLHTY
"Interesting course - not quite up to the standard of Stromlo!" Commentary is in Finnish.

speedygoose MickH

Go on ahead
Two hats were hanging on a hat rack in the hallway. One hat said to the other, 'You stay here; I'll go on a head.'

Women's and Girls' Fun Run
Participants in today's Fun Run included Thea, Helen, Maria, Cathy, Miranda, Yelena, Ruth. They all seemed to run well.

There were about 1350 competitors.

Speedygeese results from Thursday night's running.
Mile Run
M45 Rod Lynch 5:21.11 78.6%
M55 Ken White 5:43.25 77.2
M60 Kevin Chamberlain 5:44.32 81.8
W40 Katie Forestier 5:52.36 77.9
W35 Rachelle Ellis-Brownlee 6:11.49 69.3
W40 Amanda Walker 6:16.74 71.2
M70 Tony Booth 6:19.15 80.2
W55 Kathy Sims 6:26.95 84.8
W35 Bronwyn Calver 6:34.89 66.7
W45 Helen Larmour 6:43.73 73.1

3000m
M45 Rod Lynch 10:53.02 76.4%
M50 Roger Pilkington 11:42.54 71.6
W40 Katie Forestier 11:55.20 75.5
W35 Bronwyn Calver 12:55.41 67.2
W45 Helen Larmour 13:15.47 73.0
W40 Amanda Walker 13:32.37 65.2
M55 Ken White 13:33.94 64.4
W35 Rachelle Ellis-Brownlee 13:39.79 62.3
W55 Miranda Rawlinson 14:20.82 73.0
W55 Ruth Baussmann 14:58.67 72.9
M70 Tony Booth 15:30.10 64.6
W60 Margaret McSpadden 16: 07.01 71.8

Running Masters

Thursday results
So far, only the mile walk has appeared on the ACTMA website. Well, this gives me the opportunity to say that a good warm-up before racing is essential. If you just cannot run without people timing you, the mile walk is a good idea, but the 800m probably isn't.

Mile Walk
M60 Geoff Barker 10:45
W55 Ruth Baussmann 11:02
W60 Margaret McSpadden 12:39

That's the first time for years I have listed a walk result. Geese don't usually walk. It's worth pointing out that Ruth's time is very good, and she followed this up with a sub-15 minute 3000m, her first time under 15 minutes for a while. Watch out Yelena!

MickC

puzzling, isn't it?

I have added another very good blog to my blogroll – “Running Masters” by David Sweeney. If you want to keep pace with the latest on what the very best Australian Masters runners in your age group are up to, check out this blog! Thanks to Bruce Graham for putting me onto this one. Bruce is obviously interested in the fact that fellow M45s both Jamie Harrison and David Sweeney himself are still running well under 16 minutes for 5k!
Looking up my M60 rivals times via "Running Masters", I see of the four entrants in the M60 10,000m next Friday, I am ranked a distant fourth. So, I am going for fourth place! And the other ACTMA Championship races I am in have far more entries, so the 10,000m is my best chance.

As just seen on "Rage" this morning



Death Cab For Cutie's "I Will Follow You Into The Dark". A classic. And another example of a brilliant DCfC video clip.

The pleasure and pain of running

I am feeling the stress of wanting to perform well next week. But isn't running supposed to reduce stress?

This morning's "Younger Legs" post:
At reasonable training levels, running ...
Has been shown to alleviate depression and addiction.
Allows us to clear our minds, often leading to problem-solving that's been eluding us.
Helps us work through aggression and anger.
Builds confidence.
Provides us with reinforcement and support from our running community.
Keeps us healthy!

But when overdone and combined with life's other stresses, training can also ...
Lead to sickness.
Lead to insomnia.
Lead to physical and mental burnout.
Lead to injury.
Lead to complete exhaustion.

... all of which leaves us depressed, unable to problem-solve, angry, lacking confidence, withdrawn from our various communities, and not-healthy-in-the-least.

Read more at... http://petemagill.blogspot.com/2009/04/morning-read-stress-of-running-to.html

Thursday, the last night of track for 2008-09, saw several good performances, seasons bests, and personal bests. The highlight was Tony Booth taking nine seconds off the mile record for his age group. Also excelling were Katie, Bronwyn, Ruth, Rachelle, Miranda amongst others.

The annual presentations were held. Winning the "Heart Foundation" award was Garry Maher, and winning the "Club Person of the Year" award was Kevin Chamberlain.

Last night I was awarded my fourth ever Australian Record certificate, this one for a relay run last October, 4 x 800m in the M60s. The other three members of the relay team are the afore-mentioned Garry Maher and Kevin Chamberlain, along with Geoff Sims.

All four of us will be competing in the AMA Nationals next week.

Gary Bowen

Gary didn't race last night but ran around and around the track. I didn't race last night either but jogged around the track. We are trying to run out pain, me before the Nationals, Gary before the Canberra Marathon.

Blog upgrade: I have been adding links, check them out.
e.g. http://www.goldcoastmarathon.com.au/