Salutary lesson for all Collingwood Supporters

A RIOT that lasted three days broke out in a Northern Territory town after Collingwood beat Adelaide in a footy final this month, a court has heard. Darwin Magistrates Court heard warring Wadeye tribes had been supporting opposing teams playing in the AFL semi-final. Luke Parmbuk, 20, pleaded guilty to engaging in violent conduct for his part in the riots on September 13 - two days after the game. Aboriginal legal aid lawyer Callum Dolman said the entire community had watched the game, and the fighting started after one tribe, supporting Adelaide, took exception to the celebratory noise the other tribe was making over Collingwood's win. Parmbuk had been supporting Collingwood, and two days after the win, he was one of 30 people outside a house at Wadeye, throwing rocks. He was holding a steel bar, hitting it on the fence.
Prosecutor Sergeant Justene Dwyer said the offence needed to be met with a harsh penalty. "Children are afraid to go to school, people are afraid to go to work in case they get caught up in this 'chest-puffing' between groups" she said. Chief Magistrate Jenny Blokland said his role in the Wadeye rioting was "of some significance". Parmbuk was sentenced to two months in prison.
-From the Northern Territory News.

Get on a winner! Follow the Crows in 2010!

Today's BBQ Stakes: I ran 27:41, Roger 27:54. Last week Gary ran a new pb of 27:01 to win on handicap.

ACTVAC 30th Anniversary Dinner on 7 November: There is now On Line payment available for 30th Anniversary Dinner Dance tickets at https://www.registernow.com.au/secure/Register.aspx?ID=2143

More neologisms
Hooternanny: The au pair you thought was especially promising, but your wife sent back to the agency.
Alexpandria: A town known for its buffet restaurants.
Apocalypstic: The little smudge I came home with on my collar that makes my wife act like it's the end of the world.
Defenestraction: A ruse to divert the cop's attention while you throw the evidence out the window.
Accimental: Caused by a Freudian slip.
Algaebra: What the Little Mermaid wears over her chest.
Aliass: A body double for a nude scene.
Arbyss: The deepest part of the stomach, reserved for two Giant Roast Beefs, large Curly Fries and a chocolate shake.
Avant-harde: Before the Cialis kicks in.
Doltergeist: a spirit that decides to haunt someplace stupid, such as your septic tank.
Guillozine: a magazine for executioners.

Roger. Another proud Crows supporter.

No discussion at Parliament House

Parliament House training
Last night sixteen runners formed eight teams of 2 to run a 20 minute zigzag relay. Four teams started on one side, four the other as one team member ran diagonally across the grass south of Parliament House then up the flagpole line before handing over to the other team member and jogging back across to where they started. With runners going in all directions, to add to the confusion a couple of guys were trying to kick a footy around; on this occasion no-one was struck, unlike last time when there were frisbees and one unlucky speedygoose was a victim of discussion (see yesterday's neologisms). Participating last night were Craig, Yelena, Bronwyn, Katherine, Jennifer, Neil, Andrew, Warwick, Gary, Joel, Kat, Susan, me, Christopher, Rachelle, and the Disneyland Half Marathon proud medal bearer Jodie.

A series of attrition hill sprints was then held which Joel duly won.

Craig at Parkway

More Neologisms. This set contains normal words with one letter altered.
Reintarnation: Coming back to life as a hillbilly.
Foreploy: Any misrepresentation about yourself for the purpose of obtaining sex.
Intaxication: Euphoria at receiving a tax refund, which lasts until you realise it was your money to start with.
Ignoranus: A person who's both stupid and an asshole.
Giraffiti: Vandalism spray-painted very, very high.
Tumfoolery: When a middle-aged man sucks in his stomach while being introduced to an attractive woman
Fadavers: Last year's hot fads.
Main Geeze: How an elderly, unmarried couple refer to each other.
Polarvoid: The state of having no baby pictures, a condition that usually befalls the second-born child.
Dozie: The lie a person tells when a telephone caller wakes him up and he denies that he was sleeping.

Take a deep breath

Take a deep breath. Now let it out.
That feels better, doesn’t it?
Now we are ready for a busy week.
Today, Monday is the first day of a new series of training sessions at Parliament House. At 4:30pm I will run 8k from there, then at 5:30pm we all meet and do our warm-up before we get into it.
Wednesday I will continue running BBQ Stakes, 12:15pm start.
Thursday First day of ACTVAC Track and Field. The programs starts at 6pm.
Saturday First day of Stromlo training. We will meet at 9am at Stromlo Forest Park

Links to competition programs are on the ACTVAC website http://www.actvac.com.au/.
The ACTVAC program starting on 1 October is found via the events page  http://www.actvac.com.au/mainframe/Events_Page.htm,

The AACT program, starting on 17 October can be found via the news page http://www.actvac.com.au/mainframe/news.html.

Events of interest to us this Thursday 1 October are
6:00pm 3000m
7:15pm 400m
7:40pm 1500m

Neologisms ..... continued. Check via “labels” for the ones I posted long ago.
Bustard (n.), a rude bus driver.
Semantics (n.), pranks conducted by young men studying for the priesthood.
Spatula: n. A fight among vampires.
Excruciate: n., the ligament that attaches your ex-wife to your paycheck.
Perplexed: adj., lost in a movie theater.
Population: n., that nice sensation you get when drinking soda.
Racket: n., a small pair of breasts.
Nincompoop: n., the military command responsible for battlefield sanitation.
Ineffable: adj., describes someone you absolutely cannot swear in front of.
Pontificate: n., a document given to each graduating pope.
Pimple: n., pimp's apprentice.
Discussion: n., a Frisbee-related head injury.
Ozone: n., area in which the G-spot is located.
Flattery: n., a place that manufactures A and B cup brassieres only.
Cabbage Patch: A patch for those trying to stop eating cabbage.
Sudafed: A software program on how to file a civil action against the government.
Pop Secret: Paternity suit settled without publicity.
Oral-B: Monica's grade on her last intern evaluation.

More to come

Yesterday we had the lowest Canberra September maximum temperature for 42 years. I can well believe it. Plus with the wind, it was fffffreezing.

Finally, our best performer recently, including at yesterday's handicap, would have to be Caroline Campbell, based on age percentages.

Now I need to go and do some work on the coaching plan. And I am so looking forward to daylight saving starting this Sunday 4 October. It's all happening! See you at training!

Running in the wind off the snow

Parkway 4k
9 Geoff Moore M60 17:39 78.8%
10 Graeme Patrick M55 19:52 67.3
20 Cathy Montalto W55 21:26 73.7
30 Neil Boden M55 21:08 64.9
40 finishers

Parkway 8k
11 Janene Kingston W45 38:36 69.8%
12 Margaret McSpadden W60 50:47 65.9
23 Craig Davis M40 42:04 56.0
26 Bronwyn Calver W40 38:40 68.5
27 Nadine Thomlinson W40 37:57 69.8
33 Heidi Johnston W35 38:58 67.5
42 Alan Duus M60 41:34 68.5
49 Troy Steinman M35 34:42 66.2
50 Christopher Lang M55 43:23 63.7
52 Brett Morrison M40 38:26 62.0
53 Andrew Matthews M50 39:54 64.1
58 Caroline Campbell W65 46:06 79.2
59 Roger Pilkington M50 36:03 71.0
63 Ruth Baussmann W55 48:42 66.2
72 Tony Booth M70 48:52 65.1
76 Ewen Thompson M50 44:30 58.6
88 finishers

The only positive thing I can say about my run today is that my Gluteus Medius is no longer sore. Thanks, Michael the masseur! If I am not running any better before the next handicap race rocks around in a month's time, I will switch to the long course after several years of running the short. I am not training for the track in the foreseeable future, so the long handicap series next year would be better training.

Changing seasons

The last Thursday night training at Dickson for some time, and the group ran a session we did at Parliament House a couple of times - 200/400/600/400/200/400/600/400/200 with equal distance jog recoveries. Present were Brett, Bronwyn, Craig, Heidi, me, Janene, Jodie, Joel, Maria, Miranda, Nadine, Neil, Roger, Ruth, Yelena. And then, there was cake, thanks Janene.

Now that Thursday night training at Dickson is over, I am planning to train at Stromlo Forest Park, Saturday mornings, starting next week Saturday 3 October. Meeting time will be 9:00am. Right through summer. Yes it will be warm in January/February, and we will need to come prepared.

Now here's the rub: we may not be in a position to plan ahead for our training session very well. The Stromlo area is heavily used and we don't know what areas will be free for us to run in from week to week. Also, there are plans afoot to close the cross country course for four whole months. What "close" means I do not know; maybe it is unavailable for bookings but parts of the track may be open for training from time to time. Or maybe the whole track will be out of bounds for much or all of the time. I plan to play it by ear from week to week and see what's available. For example: we can cross Uriarra road and get out of the Stromlo area if we have to, doing some intervals on the dirt in the old Deeks Forest area. So you see there will be no shortage of possibilities if the grass is off limits.

(a) Here's the notification: "For your information, the Robert de Castella Cross Country course at Stromlo Forest Park will be closed for maintenance from 19 October 2009 through to 18 February 2010. All other areas of SFP will still be accessible".

(b) Where and when we will meet: 9am every Saturday at Stromlo Forest Park for a warm-up before doing some interval training session, either on the cross country course or elsewhere.

(c) Who can join in? Anyone, any time.

(d) when does this start? Saturday 3 October.

Expressions of interest would be good.

Another Apostle falls

Was it still there last week when we were there...?

Go Cats!

Australian Mountain Running

First Tuesday of each month: Mt Ainslie 2.3km Run Up, 12.45pm, Remembrance Park, Treloar Cres, Campbell. Free. Run or power walk up the mountain.
Third Tuesday of each month: Black Mountain 2.6km Run Up, 12.45pm, Clunies Ross Street, Acton, 100m east of the entrance to the Botannic Gardens. Free. Run or power walk up the mountain.

Secure online entry and full event details are available at www.mountainrunning.coolrunning.com.au for the following 4 events. Helpers are needed for each and will receive an award of a bottle of wine or other award if a non-drinker. If you can help, please email John Harding at hackettrunner@hotmail.com

Saturday 24 October: Orroral Valley Classic
Runs: 3 kms, 8 kms, 20 kms and 32.5 kms (undulating on trails, not a mountain run)
Bush walks: 8 kms and 20kms
9am Saturday 24 October 2009
8.30am start for 20 km bush walk and 32.5 km runners
Start and finish at the former Space Tracking Station, end of the bitumen on the Orroral Road, 30kms south of Tharwa via Naas and Boboyan Roads
(50 minutes from Canberra city)
Running surface: dirt road and grass 4 wheel drive trails.

Saturday 7 November: Mt Majura Vineyard One Peak, Two Peaks and Three Peaks
Three Peaks 26 km, Two Peaks 20 kms, One Peak 12 kms and 3 person relay run
plus Two Peaks and One Peak bush walks
6.30am Start for 20 kms and 26 kms, 26 km relay and bush walks
7am Start for 12 km run
Mt Majura Vineyard, Majura Road, Canberra ACT

Sunday 22 November: Deep Space Mountain Marathon Festival
Start/finish: Former Honeysuckle Creek Deep Space Tracking Station
Apollo Road
Namadgi National Park A.C.T.
5.45am 44 km marathon and 25 km run
7.00am 19 km bush walk
7.30am 8.4 km run, 19 km run, 8.4 km bush walk

Sunday 20 December 2009: Tour de Mountain
6am 25 km Tour & 3-person relay,
9 km Mt Taylor Challenge & 17 km walk
6.30am 17 km Mini-Tour run
Start and finish at Mawson sports field, Beasley Street, Mawson

Next year’s Bush Capital Bush Marathon Festival is on Saturday 31 July.

qu'ils mangent de la brioche

Who likes running in the cold?

I thought you had to start between the "T for Thomas" cones? Certain girls are making the mistake of giving Bronwyn a start, we will have to practise our starts in a training session soon. Bronwyn, don't let Heidi catch you next time! Heidi, don't give the others a start next time, you might need every second! Janene, you will have a one group start on Sunday, you will have to get going to stay ahead of the chasers!

Let them eat cake
4:30pm sharp today I am running 8k from Dickson. Join me! Then,
5:30pm training; warm-up then speedwork including starting practice!!!
6:30pm cool-down then cake.

Gluteus Medius
I am getting treatment on my right-side gluteus medius muscle (http://en.wikipedia.org/wiki/Gluteus_medius_muscle). I have been having problems in my "hip" for some time and now I know where the problem originates. I must remember to do my stretches! Yesterday my masseur tested the movement there, then did some work on it, improving it dramatically. It will be nice to running freely again without that pain, and maybe my times will come back down pretty well straight away, let's hope.

This Sunday's Vets handicap (in the cold!) will be the real test.

windy

Wet Stakes
I didn't go. Nice rain, but.

'twas a long and windy road along the Great Ocean Road last week. We were blown along it a couple of times with the wind at our backs.

As we drove between Apollo Bay and Lorne, I came to appreciate just how well Kelley must have run in the Great Ocean Road marathon this year to do the time she did.

It's all on the main road. There's not a flat bit to be seen. No way I could have run Kelley's time with all them hills. And views.

Kelley

I might run it next year... with Kelley but only if she slows down enough.

I wasn't thinking...

...when a waitress asked me last night what we were celebrating, I should have said "Kevin Rudd's birthday". Sixteen speedygeese enjoyed a night out at La Capanna restaurant in Kingston; Bronwyn, Christopher, Craig, Dave, Heidi, Janene, Jennifer, Joel, Ken, Neil, Peter, Roger, Ruth, Yelena, and speedyJenny & I.

Craig received the winter season award, having attended all the training sessions. I noted that his Blackmores' Half Marathon was a 4 minute pb, an appropriate reward for all his efforts over the last six months. And that he did a great job looking after the training sessions while I was on holidays.

Everyone got a special mention, but a special special mention goes to Bronwyn as today is her 40th birthday. She can draw a line under her long list of stats, results, and records, and start again with brand new pbs.

Bronwyn at Mt Taylor

I haven't quite got the hang of Tuesdays yet; it is taking a while to get into a routine. It will be good when Tuesday 3 November arrives and the five week Spring Series of races begins.

Eight Days a Week

Blackmores Half Marathon
1369 Craig Davis 1:43.29
1512 Ewen Thompson 1:46.10
1964 Bronwyn Calver 1:50.48

Eight Days a Week
Once or twice I have toyed with changing the 7 day training cycle to something else. I actually drew up a ten day program once, two by ten days fitting comfortably into a three week cycle which included a rest or “leap” day. But it didn’t last; I couldn’t readily break from the convenience of a weekly routine.

A remarkable and innovative athlete, holder of M80 world records, Earl Fee, has blogged about his current 8 day cycle!
“Since I was not in best condition for the WAVA championships in Finland due to recovering from a calf injury (but managed two gold anyway in my two events the 400 and 800)__I decided to compete in the World Games in Australia in October. To prepare for 4 or 5 events in Sydney I have devised an 8 day training schedule rather than a weekly schedule. Day 1, 3, 5, 7 are track days, i.e., day 1: 800m training, day 3: 400m training, day 5: 300m hurdles session, and day 7: 100m/200m training. Day 2, 4, 6, and 8 are cross training days and two of these days are also for weight training. The cross training consists of intense rowing, running intervals in the pool (deep end), swimming for aerobic conditioning, slow running on grass (2 or 3 x1000m), and some cycling.”

From Pete Magill’s blog: continued here http://petemagill.blogspot.com/2000/09/september-20-2009-8-day-training.html

Stats:
Earl Fee Age: 80
Residence: Mississauga, Ontario, Canada
Hobbies: Poet, Artist, Speaker, Author
Total World Records Broken: 52
Total World Records Still Held: 14
Specific Age Records Still Held: 31
Most Recent World Records:
... M80 400-70.64
... M80 800-2:53.29

My "training diary" record has been updated – the blog link on the menu bar now points to weeks 36-53. You will see I have bombed out and am virtually starting from scratch.

Monday this week is our group dinner at La Capanna – 15 people are attending. There will be no training at Parliament House today.
Wednesday I will run at BBQ Stakes
Thursday is the last night of training at Dickson: I will start at 4:30pm with an easy run, and join the group at 5:30pm. Next week Vets track starts.
Sunday is the monthly Vets handicap at Parkway

Thanks to everyone who replied to the dinner invitation. I haven’t had a chance to reply to many of you. Meanwhile here are photos of three who will be attending.

last posts

I have already posted the speedygeese Canberra Times Fun Run results, Friday, see below. I haven't yet heard any direct feedback, was the weather warm with a strong headwind? Were there slow walkers blocking the path for the last 2k like last year? Was there the usual problem of a late start?

speedygeese CTFR results
2009
2008
2007
2006

Also on Friday was a photo of Heidi. Well, today is her big day! Happy 39th!


Here are the lyrics to song of the week, Blood, as mentioned yesterday:
Older brother, restless soul, lie down
Lie for a while with your ear against the earth
And you’ll hear your sister sleep talking
Say, “Your hair is long but not long enough to reach
Home to me
But your beard
Someday might be”
And she’ll wake up in a cold sweat on the floor
Next to a family portrait drawn when you were four
And beside a jar of two cent coins that are no good no more
She’ll lay it aside
Older father, weary soul, you’ll drive
Back to the home you made on the mountainside
With that ugly, terrible thing
Those papers for divorce
And a lonely ring
A lonely ring
Sit on your porch
And pluck your strings
And you’ll find somebody you can blame
And you’ll follow the creek that runs out into the sea
And you’ll find the peace of the Lord.
Grandfather, gentle soul, you’ll fly
Over your life once more before you die
Since our grandma passed away
You’ve waited for forever and a day
Just to die
And someday soon
You will die
It was the only woman you ever loved
That got burnt by the sun too often when she was young
And the cancer spread and it ran into her body and her blood
And there’s nothing you can do about it now

And, finally, Go Cats!

blood

This is my song of the week - "Blood", by The Middle East, a new group from Australia..


On the running front, it's a bit of a struggle resuming after holidays, but I will get there. I should be back into some sort of routine by Monday.
Monday of course is our training group dinner.
That's the kind of routine I like.

CTFR

Speedygeese in the 10k Canberra Times Fun Run
157. 42.56 Katie Forestier. Excellent run given the hot, windy conditions.
205. 43.55 Troy Steinman
258. 45.05 Helen Larmour. Winner W50-59 division
280. 45.36 Ken White
367. 46.49 Amanda Walker
383. 46.58 Heidi Johnston
399. 47.11 Janene Kingston. This is a pb! I don't know who else ran pbs.
415. 47.19 Brett Morrison
460. 47.52 Kathy Sims
507. 48.24 Craig Davis
542. 48.52 Yili Zhu
729. 50.39 Kevin Chamberlain
767. 50.59 Tony Booth
868. 51.52 Geoff Sims
901. 52.10 Rae Palmer
941. 52.30 Jennifer Bright
1151 54.40 Garry Maher
1235 55.34 Miranda Rawlinson
1246 55.41 Yelena Pearson
1484 58.06 Gerry Vassallo
1512 58.26 Noeline Burden
2391 70.33 Peter Hogan
2999 official finishers
Also running - Andrea making a return after her baby
I know I may have missed some - please tell me and I will update.
"Don't take one of me eating" - Heidi. Ran well in the Fun Run.

back

from holidays. With ~999 photos.

transformation strategy #16: redefine success

Success isn't "moving up the ranking list!"
When it all boils down to it, success is just being on the ladder
Your participation means more to me than your performance.
So let's "go for it". Go for what? Being there!
Step one. Personal
Step two. Organisational.
Step three. Community.
We can make a difference just by being there with integrity, perseverance, and good humour.

Cathy Montalto. Still a speedygoose after all these years. One of the very first. A stayer.

Well that's it for my "transformation" series. I have left most things unsaid. Your turn now!

transformation strategy #15: have fun

Be yourself rather than trying to be someone else
You and I are normal people
Just as we are, we can do so much better
We don't have to be different, just better.
Transformation takes us to where we were meant to be, out of a more limited version of ourselves.
Work on fulfilling your potential, and it will be fun.

Janene Kingston: serious and light-hearted at the same time. Good to run with!

transformation strategy #14: don't leave it to others

Too many people these days think everyone else "owes" them.
They are looking for hand-outs.
They want others to do their work for them.
Where's the satisfaction in that?
They want a pill to make them well, surgery to make them thinner.
But they decline to take any sort of responsibilty themselves for their situations
What wimps!

By all means learn from other people, find teachers, gurus, mentors, facilitators, coaches.
But you are the one doing the work
And you will be the one to reap the rewards of your work.

Hard-working Rae Palmer. Wow, she's inspirational. And can teach us a few things about attitude and determination.

transformation strategy #13: anticipate failure

But don't embrace failure.
You cannot run a pb every time you race.
There are always going to be good days and not so good days
Don't live or die by the outcome of any one event
Do rely on your gaggle of geese to be there and support you.
Reciprocate. There's always someone in the group finding it hard at any one time. Help them.
Keep a positive attitude and persist, persist, persist.

Craig Davis running a not-pb in the Half Marathon. But Craig will break through soon because he does persist. He has attended more training sessions than anyone else in the training group has since mid-July. Including me. History tells me that pbs are just around the corner.

transformation strategy #12: sustain the change

How to sustain the change?
Know for yourself "there is no finish line"
Reject the detox mentality
Be part of a group which shares knowledge, experience, and passion
Ensure generational relevance. Man, this is so important, I will be enquiring after ways of doing this for years to come. Stay tuned!
Recruit people who will in turn recruit others.
Influence the influencers.

Brett Morrison finishing the Half Marathon. Being transformed into someone who will stay fit for life...

transformation strategy #11: the three steps

There is a transformation ladder which has three steps.
Step one is personal transformation
Step two is organisational transformation
Step three is community transformation.

Start at step one
People on step one are finding out what can be done for them
They are changing, improving, learning
It's OK to be on step one and to stay on step one

To be on step two you must have first been on step one.
Here's where you are working with a group, helping the members of the group to transform themselves
You are teaching, trying things out with others as well as with yourself
It's OK to be on step two, and to stay there or step down again

To be on step three you must first have been on steps one and two. This is the key to true social transformation.
You are working in and with the wider community trying to spread awareness of what is needed, facilitating change by setting up structures which help people and groups.
I think I am stage two, but to truly see a changed society, there will have to be people working hard in stage three. And I repeat, they will have to have been at steps one and two, themselves, to be fully committed and effective.
Don't leave it to governments, media, commercial interests. We have to be there and do it.

Ewen Thompson running the Half Marathon. Like me, Ewen is a strategist at steps one and two. His blog always makes for thoughtful and informative reading.

transformation strategy #10: wonder

I wonder why people don't always do what is right?
People know how to get fit: diet and exercise.
Some people don't seem to want to do it.
What can we do about those who never make any kind of real commitment?
I often feel we should be helping them, but how?
The best I can do is to set a good example.
You could consider being a mentor or guide or public champion of fitness.
Give people every opportunity to come to their senses.

Helen Larmour; setting a great example to her family, her students, her peers.

transformation strategy #9: invite welcome and befriend

Share the journey with others.
Form a group.
Keep on refreshing the group by inviting new people to join in.
Help them.
Remember they won't be at the same stage as you, so make allowances.
Run the second mile.

Roger Pilkington running the 13th mile

me too

and Gary Bowen makes three. We kind of decided to run at 5minute km pace all the way so that anyone who wanted to tag along with us could try for a 1:45. It worked in that we finished in sequence; Roger, then me, then Gary, with no-one else between us. And quite coincidentally we all had yellow (or yellowish?) singlets. We did share the journey with a few others along the way. Good times, eh? (Not the stopwatch times, silly, we could in theory all three run much faster but that wasn't the point)

transformation strategy #8: be free

Freedom is not licence
Freedom involves sound disciplines, sound thoughts, and sound actions
Be free from addictions which block action and limit potential.
All sorts of addictions; physical, mental, emotional; prevent people from spreading their wings and transforming themselves into someone better.
Be free to function well!

Being whole in all your being is a prerequisite to being able to radically improve.

Susan Sturgeon completing her first half marathon. Starting a career of health and fitness from a relatively young age. What a great plan! We wish her many more pbs and lots of fun doing it. Free indeed!

transformation strategy #7: holistic approach

Every part of our lives affects every other part.
We cannot expect to operate well mentally and emotionally if we do not operate well physically.
We should seek improvements in all areas of our lives.
I can count five areas. Physical, mental, emotional, spiritual, and relational.
They interact.

Caroline Campbell in the half marathon. W65 champion. Does triathlons, that's swimming AND cycling AND running. Three areas interacting!

transformation strategy #6: working in spheres of influence

It is difficult to transform ourselves if nothing around us changes.
Let's change the climate in our spheres of influence.
In schools; at work; when travelling; at play, wherever we find ourselves, lobby for facilities for recreation and relaxation
Involve others as you request better sport & recreation facilities
Involve others in using those facilities!
Get out to Stromlo Forest Park, and introduce some of your friends to Stromlo too!
A fitter community makes for a healthier you.

Suzie Gye running her best half marathon time. She has enjoyed both support and encouragement from the speedygeese running group, and has risen to the occasion, putting in an excellent half marathon performance to make us all proud.

transformation strategy #5: understand history

Learn from past mistakes
See current ideas in perspective
How have changing times changed what is thought to be true?
What principles are absolute?
What laws are merely arbitrary?
What old wives tales are floating around?
Discern who the real authorities are, and who is making it up?
Learn the art; know the science.

We are all history makers!

Cathy Montalto and Graeme Patrick: history makers.

transformation strategy #4: the gaggle

Be part of as nuclear family.
Have a small group of close friends with the same goals as you.
Train with those who like the events you like.

Be part of an extended family.
Open up your training group to former "outsiders".
Celebrate diversity
Make sure sure newcomers keep arriving.
Make newcomers feel welcome, and make sure they are welcome.

Be part of the wider community
Foster relationships with  many and varied organisations

No-one who is only inward looking or self absorbed will ever experience transformation. The broader and wider your networks, the more likely you are to be able to change as you would like to.

Alan Duus and a diverse company of runners

transformation strategy #3: direction

Take action.
Do not stay in your comfort zone.
Be prepared for opposition.
Expect to feel some doubts.
Be prepared to take direction from trusted advisers.
Be an overcomer.
Be determined to see it through.
Expect to complete the action and expect to see the benefits.

Rae Palmer, overcomer extraordinaire.

transformation strategy #2: insight

understanding what you specific things you need to be doing,
despite the multitude of voices given advice,
despite the multitude of ideas you might have,
despite the multitude of opinions coming your way
Having ears to hear what is needed
Having eyes to see
Clearly.

Gary running the Half Marathon

You can see Gary very clearly in his nice bright keep-up-with-me running gear.

Last Monday's training saw teams of three at Parliament House run a 25 minute continuous shuttle relay, 200m each run. Taking part were Alan, Bronwyn, Christopher, Craig, Ewen, Garry, Gary, me, Helen, Jennifer, Jodie, Katherine, Neil, Rachelle & Ruth. The next two Mondays and next two Thursdays I will not be at training, and Craig has kindly agreed to step in and organise the sessions.

Bronwyn and Jodie are off to Disneyland! To run, of course. In the Disneyland Half Marathon. Best of luck!

Our training group dinner will be booked at La Capanna Restaurant, Kingston, 7pm. Monday 21 September. Please inform me by email or comment if you are coming, or tell me on the Thursday before the dinner (Thursday 17th). I will be booking a banquet, cost expected to be $31.50 per person which includes: foccacio bread, plates of mixed bruschetta, selection of pizza and pasta, salad, coffee, and includes corkage.
See http://www.lacapanna.com.au/.

BBQ Stakes results
Last week (26/8)
Ken 26:58
Roger 27:22
Gary 27:36
Helen 29:09

This week (2/9)
Katie 24:58
me 26:04
Ken 26:28
Gary 27:06 pb
Helen 27:44
Roger 28:09
Brett 28:29

Track season is approaching fast; Vets track starts very early this year, Thursday 1 October. All our winter training will have thoroughly prepared us for resuming on the track.

Curiously attractive

transformation strategy #1: inspiration

I am inspired to re-start a series on this year's theme: transformation.
Get inspired.
Read, attend seminars, talk to your peers.
Find out what people are doing to transform their lives.
Listen to the success stories.
Read. Absorb. Apply. Prepare to take action.
Understand what you need to be doing to get fitter.
Don't stay in your comfort zone.
Determine to make it work.

My 2009-2010 summer training plan: (draft!)
Mondays long run and supervise intervals at Parliament House <=32k
Tuesdays gym, then easy tempo run; e.g. at spring & summer series <=12k
Wednesdays Race BBQ 6k then easy recovery run <=20k
Thursdays Long run and maybe a token track "race" <=28k
Fridays gym and easy run <=12k
Saturdays Interval training at Stromlo (e.g. km intervals) then a recovery run <=16k
Sundays Rest
Total up to 120k

Dismantle; Repair
This summer I am letting go of track training and taking on longer running, which history tells me I am more suited to.
The plan outlined above should be fully operational by December all being well.
Some weeks I will run long and hard on Saturday or Sunday. Thursdays will be easy on those weeks.
What I have in mind: 2010 Canberra Marathon. Or something.
I would very much like to participate in some of the long weekend races on offer such as Orroral Valley, but the problem is, up until the end of November I would still like to excel in the Frylink series.

Helen in the Half Marathon

An inspiration to us all