silvertale

My splits in the AMG 5k on 9 October were very approximately 4:00, 4:03. 4:09. 4:12. 4:00. I wasn't trying to win the race or even run a fast time, I was running slowly. I was blowing away the cobwebs after driving to Adelaide, thinking I had a chance of placing in the later cross country and half marathon races, just wanting to get a run in first. It was humid and there was a strong wind blowing and I was running solo, no other runner with me. So what caused me to run about equal best time for the year? The track. It was new, soft, fantastic to run on. In comparison, the track in Canberra is absolutely awful. Running here at Bruce is like running on concrete; a calf-tearer. I should start a petition to re-surface Bruce Stadium, using the same material that Santos Stadium in Adelaide was resurfaced with earlier this year.

So, a surprise Silver medal. That took the pressure off for later.

At Santos Stadium in Adelaide

John Levitski watching Heidi Johnston win her 1500m. The talented W50 runner Robyn Basman is in the foreground.

Heidi receiving her W40 1500m gold medal

gold gold gold for Anne Young

My M60 5000m silver.

Coming Events Week 44 of 2011:

Mon 31 Oct	4:30pm	*Parliament House 8k jog
	5:30pm	*Parliament House speedygeese training
Tue 1 Nov	6:15pm	*YCRC Spring Series 5k Boat House East
Wed 2 Nov	12:15pm	BBQ Stakes 6k handicap
Thu 3 Nov	6:00pm	*ACTVAC Track
Fri 4 Nov	12:15pm	Customs Joggers 5k handicap
	6:30pm	AACT Track
Sat 5 Nov	8:00am	*Metro Runners Acton Ferry Terminal
	6:00pm	TACT Capital Summer 10k
Sun 6 Nov	9:00am	YCRC Women’s 6k Jogalong Weston Park

* = I expect to attend.

Happy Birthday Kelley Flood, 51 today!
Happy Birthday Noeline Burden, 58 today!

the geese are a'flyin'

Speedygeese in today's Vets Handicap race at the National Arboretum

30/10/11 - Arboretum West 7k
5 Peter McDonald M55 46:20 55.3%
9 David Baussmann M60 37:06 70.6
10 Mick Charlton M55 43:38 59.3
12 Ewen Thompson M50 43:46 56.3
17 Kathy Southgate W55 31:41 89.6
18 Janene Kingston W45 39:32 65.4
24 Roger Pilkington M50 35:16 68.6
29 Maria O'Reilly W55 36:09 79.4
30 Craig Davis M40 38:11 59.1
32 Rod Lynch M50 32:21 74.0
36 Michelle Wells W35 33:50 71.3
37 Nadine Morrison W40 37:05 66.3
46 Helen Larmour W50 35:04 78.7
48 Bob Harlow M60 35:09 75.4
69 Elizabeth Mountbatten W50 39:57 69.8
70 Ruth Baussmann W60 45:51 66.3
81 Jeni Greenland W35 42:18 56.3
82 Caroline Campbell W65 46:52 74.8
95 Geoff Barker M65 54:58 50.4
96 Margaret McSpadden W60 54:48 58.1
97 Geoff Moore M60 40:32 65.1
102 finishers

30/10/11 - Arboretum West 3.5k
8 Graeme Patrick M55 17:13 72.4%
9 Katie Forestier W45 14:39 84.2
10 Cathy Montalto W55 20:11 71.8
14 Ken White M55 15:54 77.6
24 Gary Bowen M50 15:49 75.0
31 Garry Maher M60 20:10 63.9
32 Noeline Burden W55 20:34 68.4
36 Heidi Johnston W40 18:25 65.9
44 Emma Adams W40 20:42 58.8
45 finishers

At the Arboretum.

Yours truly charging along in last place. This could be due to having to carry the Telstra Tower on my head. But note that both feet are off the ground, no doubt due to the excellent photographic skills of John Harding (and not due to anyone's superb photoshopping skills, not at all). I am definitely flying - see the eagle shadow, spooky eh? Or it could be a goose.

advanced soleus stretch

Stretch #29. Advanced Soleus Stretch

• Stand with the toes on a step, the heel off the back and the knee bent
• Make sure you have something to hold on to before dropping the heel down carefully until you can feel a stretch
• Hold for 20 seconds

another soleus stretch

Stretch #28. Soleus Stretch II

• Place the leg to be stretched in front with the toes raised up on a step or something similar
• Bend the knee and lean forwards to increase the knee flexion
• Hold for 20 seconds

Happy Birthday to speedy grandson Jarod Falconer, 11 years old today!

easy soleus stretch

Stretch #27. Soleus Stretch (Easy)

• Stand with one leg in front of the other close to a wall
• Place your hands on the wall for balance
• Bend both knees, focusing on the back knee
• Move your weight forwards onto your toes but make sure you keep the heel down at the back
• Hold for 20 seconds

advanced gastrocnemius stretch

Stretch #26. Advanced Gastrocnemius Stretch

• Stand on a step with only the toes supported
• Drop the heels off the back of the step, keeping the knee straight
• Hold for 20 seconds

Variation - Perform on one leg only

lotus flower

Song of the week: "Lotus Flower", by Radiohead, from "The King of Limbs".

From http://youtu.be/cfOa1a8hYP8 --

gastrocnemius/calf stretch

Stretch #25. Gastrocnemius/Calf Stretch

• Stand with one leg far in front of the other and lean forwards against a wall
• Keep the back heel flat on the floor
• Bend the front leg to lean forwards and keep the back leg straight
• Hold for 20 seconds

Variation-Bending the back knee in the same position will stretch the Soleus muscle only

advanced shin stretch

Stretch #24. Advanced Shin Stretch - only for those who can feel no stretch in the shin stretch and standing shin stretch.

• Kneel with your shins flat on the ground
• Place your hands on the floor next to your knees
• Raise your knees of the floor, keep your heels and knees together and feet on the floor
• Hold for 20 seconds

Happy Birthday Debbie Cowell, 52 today!
Happy Birthday Colin Farlow, the big 5-0 today!

standing shin stretch

Stretch #23. Standing Shin Stretch

• Stand with your toes of the right foot on the floor on the outside of your left foot
• Bend the left leg to push your ankle towards the ground
• Hold for 20 seconds
• Swap legs!

shin stretch

Stretch #22. Shin Stretch

• Kneel with your shins flat on the ground
• Sit back on your heels, slowly increasing the pressure
• Hold for 20 seconds

kneeling quad stretch

Stretch #21 Kneeling Quad Stretch

• Position yourself with one knee on the floor and the other leg out in front with the knee bent and foot flat on the floor.
• Grasp the ankle of the back leg behind you.
• Lean forwards from the hips and at the same time pull the ankle towards your bottom.
• When you can start to feel a stretch in the front thigh, hold the position.
• Hold for 20 seconds

Not advisable if you suffer from knee soreness.

Corrie and Noeline receiving their medals at O'Connor Ridge

partner hamstring stretch

Stretch #20 Partner Hamstring Stretch

• Lie on your back
• Lift one leg off the floor, keeping the knee straight
• Get your partner to push it higher until you feel a stretch
• Hold for 20 seconds

Variation: Wrap a towel or strap around the sole of the foot. Grasp the ends of the towel and pull your foot towards your head

Caroline finishing fast. Not bad for a 69 year old! (hang on, I'm only 6 years away)

For the record, Caroline will be 70 on the first of August next year. Now there's a birthday worth celebrating! She is the oldest speedygoose regularly training with us. And what a runner!

standing hamstring stretch

Stretch #19 Standing Hamstring stretch

• Stand with one leg just in front of the other
• Bend the back knee and rest your weight on the bent knee
• Tilt the hips forwards as if sticking your bum in the air
• Hold for 20 seconds

Brett running in. Debbie behind.

paper kites

Song of the week: "Bloom" by The Paper Kites, from the "Woodland" EP. This is the first song of theirs I heard. From http://youtu.be/8inJtTG_DuU

sitting hamstring stretch

Stretch #18 Sitting Hamstring stretch

• Sit on the floor with both legs straight
• Keep your back straight as you lean forwards through the hips
• Hold for 20 seconds

Variation: Have the legs at a 45 degree angle

Also running the Veterans handicap at O'Connor Ridge last month - Nadine

hip flexor stretch

Stretch #17 Hip Flexor Stretch

• Kneel with one knee on the floor and the other foot in front with the knee bent
• Push your hips forwards and keep the back upright
• Hold for 20 seconds

Variation: Sit on the ground with one leg tucked under your bottom. Lean backwards slowly

Janene in the classic finishing lunge we teach all athletes. (i.e. right hand on left wrist)

Stretches - quads, lying

Stretch #16 Lying Quadriceps Stretch

• Lie on your front and pull one foot up to meet your bottom
• Hold for 20 seconds

Variation: Wrap a towel around the ankle and pull the ends to increase the stretch

Rod Lynch racing O'Connor Ridge

standing quadriceps stretch

Stretch #15 Standing Quadriceps stretch

• Stand on one leg and pull the other foot up behind your bottom
• Keep your knees together and push your hips forwards to increase the stretch
• Hold for 20 seconds

David Baussmann during the O'Connor Ridge race

side stretch

Stretch #14. Side Stretch

• Stand up and reach above the head with one arm
• Lean over to the opposite side
• Hold for 20 seconds

Variation - Use both arms above the head

Helen takes off

abdominal stretch 2

Stretch #13. Abdominal Stretch

• Lie on the floor on your stomach
• Place your hands on the floor at shoulder level
• Lift your upper body away from the floor, straightening your arms
• Keep your hips flat on the floor
• Hold for 20 seconds

Helen and Roger waiting to run at O'Connor Ridge... was it cold?

abdominal stretch 1

Stretch #12. Abdominal Stretch

• Lie on your back over a fitball (yes I have one!)
• Keep your feet planted firmly on the floor
• Make sure your lower back is supported fully
• Hold for 20 seconds

Charlie and young Brett at O'Connor Ridge.

Happy Birthday Craig Davis, 43 today!
Happy Birthday David Webster, the big 6-0 today!