waterblogged

THEA WINS GOLD, BREAKS ACT RECORD
I didn't post the results from the Pentathlon championships last Thursday, but I have discovered that Thea won the W30 Pentathlon in a new ACT W30 record!

Thursday's results (21/2/13) are found via this link, and all the ACT championship results for 2013 are here.

YCRC Summer Series #5 Lake Ginninderra 5k, Tuesday
27. David Baussmann M60 23:18
30. Ewen Thompson M55 24:13
35. Janene Kingston W45 24:51
37. Mick Horan M50 25:48
38. Susan Sturgeon W35 25:54
50. Mick Charlton M60 29:00
58 finishers
I felt unwell and didn't go.

We are waterlogged today.

Keep on Running

ouch .... headache

I don't know if it is a stress headache, a flu headache, a change in the weather headache, a dehydration headache, a sleep deprivation headache, a too much time on the laptop headache, something else, or all of the above. But it is a headache and I am even busier than usual at present.
And I don't know about anyone else, but when I resort to a pain killer, even just one, I have a rest from running and only jog if I have to, i.e. when coaching. My choice, I am not going to risk getting dependent on such things and I am not going to risk burning out. There is no finish line!

Cluttered. Definitely.

Pre
Yesterday I watched a great movie, "Without Limits", about Prefontaine's short running career. Recommended. Very inspiring, thought provoking, and some great quotes. Obviously true to life, made by people who know all about runners and coaches, the very different personalities, the incredibly emotional roller coaster journey they travel. The subplots, e.g. the last days of amateurism, and the NIKE running shoe revolution for example, all very interesting. Thanks Andy for the loan of the DVD.

Running shoes

Womens Fun Run this weekend

24/02/13 - Central Curtin 6.3k
3 Jennifer Bright W35 27:49 71.6% (started 10 groups early)
4 Peter Burke M40 26:15 69.9%
30 Rod Lynch M50 25:14 80.6
46 Andrew Matthews M50 29:30 68.9
47 Caroline Campbell W70 38:36 76.9
54 Cathy Newman W50 32:28 70.1
55 Maria O'Reilly W55 29:14 84.1
86 finishers

Central Curtin 3k
13 Cathy Montalto W60 14:54 76.8%
14 Brett Morrison M40 12:54 67.5
25 finishers

Parliament House last night - hot conditions. We ran in the shade on the western side, everyone doing 3-5 intervals over 550m with an easy jog in between. Running early were Cathy M, CJ, Ewen, me, Miranda, Peter, Ruth (early-ish), and Susan. In the main session were Andrew S, Andy, Bronwyn, CJ, Clint, Craig, Ewen, me, Jen, Mick, Margaret, Peter, Ruth, Sarah-Jayne, Sophie, Tim & Warrick.

Meanwhile at the Canberra Adventure Race

Andrew N and Kym
They finished 34th out of 60. Some familiar names in the results http://www.iadventure.com.au/images/stories/events/2013/Canberra-Feb/Results_CBR0213.xls. Website for anyone interested is http://www.iadventure.com.au/adventure-races/canberra-adventure-race-23-feb-2013.

Womens and Girls Fun Run this Sunday

http://www.wgfunrun.com.au

The YCRC PRESENTS THE 27TH ANNUAL ACTEWAGL WOMEN AND GIRLS' FUN RUN/WALK

Invitation:

The YMCA of Canberra Runners Club invites women and girls of all ages to join in the ActewAGL Women and Girls' 5k Fun Run/Walk. 

Entrants may walk, jog or run the 5km course from Stage 88 in Commonwealth Park to just past the Carillon and return on a traffic free loop through Commonwealth and Kings Parks. 

Money raised will support OvCan and the YMCA of Canberra Runners Club. 

Information:

Where: Start/finish at Stage 88, Commonwealth Park 
When: 9am Sunday 3 March 2013 
Entry Dates: Enter online until Thursday 28 FebrEarly Bird Entries close Friday 8 February 2013. 
Late entries accepted at Stage 88 on Saturday 2 March 2013 between 2.00 - 4.30pm. 

Race Numbers with a disposable Timing Chip can be collected at Stage 88 on Saturday 2 March 2013 between 2.00pm - 4.30pm and on Sunday 3 March between 7.45am - 8.30am

Please note that we cannot take late entries on the day of the event.

"2013 is in safe hands" - NME

Song of the week: Late Night, by The Foals, from Holy Fire.
At http://youtu.be/jZK1p8Mrh4c



It appears that I will be having a couple of late nights finalising registrations for the AMA Nationals. A few speedygeese have entered, how about everyone else? Entries close tomorrow at https://www.registernow.com.au/secure/Register.aspx?ID=7159. The event website is https://sites.google.com/site/ama2013canberra

Cook Gold

She blew them away after 3k
Running and winning her first Fun Run, Cookie today averaged 4:48k for a 5.5k course at the Acton Ferry Terminal this morning, a quantum improvement in pace from previous races. It was the ATO sports carnival's 6k "Fun Run", albeit with some serious runners. A comfortable 5th or 6th at 1k, up on the shoulders of the leader at 2k, Cookie was the only one to maintain the effort in the 2nd half of the race and blew her opposition away. A great day for athlete and coach!

After the run

 I cheered her on at the finish. Photo by Andrew S.

Ewen & I after the run. Photo by Andrew S. Lucia was also training there.

Today's results

Ginninderra 5k Parkrun #44
7 Tim RAWLING 20:39 New PB!
18 Brett MORRISON 23:06
32 Cathy NEWMAN 25:27
52 Ruth BAUSSMANN 28:56 First Timer!
58 Margaret MCSPADDEN 31:32 New PB!
65 finishers

Margaret, Ruth, and Cathy at Ginninderra Parkrun this morning. Photo by Gary Bowen

Tuggeranong 5k Parkrun #1
51 Ewen THOMPSON 27:31
89 finishers; lots of familiar names, people who have run at Ginninderra.

Training at Acton Ferry Terminal.
Just Kristian & me again; but I got very sore and had to hobble back to the car and ran only 12k. We also saw Liz, Nadine, and Tim out there.

Antarctic Marathon
Bill Arthur is about to head off for a marathon in Antarctica, which will be continent #6 for him, only South America to go after this. He is raising money for the Prostate Cancer Foundation of Australia. Website www.everydayhero.com.au/william_arthur_3. All funds paid into this site go directly to the PCFA and receipts will be issued.

He leaves for the Antarctic marathon on Feb 28th. and will be back home on the 16th March. The link to the marathon web site is www.marathontours.com/index.cfm?pid=10734

Contributions most welcome!

Bill trained with us when we were at Dickson, and plans to return when we resume there in April this year.

It's still a looooooong way to go but I can wait

Thursday at Vets track
Mile
W55 Maria O'Reilly 6:20.52 87.5%
3000 m
W60 Ruth Baussmann 16:46.28 69.0%

Friday at Customs 5k
Peter Burke 19:20
Geoff Moore 22:54
Bronwyn Calver 24:15
Miranda Rawlinson 27:49
Caroline Campbell 32.22

Caroline running at BBQ Stakes last year

Still at Customs today, Jen Bright missed the start but was seen flying around in all directions. Cookie was also a dns but in her case she was following coach's orders. We are meeting 7:30am Sunday at Acton Ferry terminal to see how she runs.

Brit Awards

My favourite group Mumford & Sons picked up the award for British Group at last night’s BRIT Awards 2013! Here they are playing "I Will Wait" at that event.
from http://youtu.be/vVu6eJkTy7E

5 March event moved to the National Museum

YCRC events coming up
YCRC Summer Series 2013
Lake Ginninderra Tuesday 26 Feb - 6.15pm - 2k/5k MacDermott Place, Lake Ginninderra Belconnen. The start/finish can be reached by driving along any of the three main roads from the City to Belconnen. MacDermott Place is located off Joynton Smith Drive, which in turn is off Coulter Drive. Any of Ginninderra Drive, Belconnen Way and William Hovell Drive will take you to Coulter Drive.

Acton Ferry Terminal - Tuesday 5 March - Start/Finish location changed. The start/finish for this event has been changed to the bike path near the car park at the National Museum, on Acton Peninsula. Work at the National Museum has caused the closure of a bike path in the area we did use, The new start/finish can be reached by travelling along Lawson Crescent or Lennox Crossing to the AIATSIS or National Museum Of Australia Car Park. Alternatively you can run from the old start at Acton Ferry Terminal approximately 1.3k to this area. The start/finish line is at the Jetty on the lake edge.

ActewAGL Women and Girls 5k Fun Run/Walk – 9am Sunday 3 March. Over 800 women and girls have registered for this event so far. Please remember that there are no late entries on the day. Race bib pick up and late entries will however be taken on the afternoon of 2nd March from 2pm until 4pm at Race HQ, Stage 88, Commonwealth Park. The race charity in 2013 is again OvCan ACT. For more details and a quick link to online entries see the website http://www.wgfunrun.com.au/. Enter now!

Not so speedy?

Fast tracking fitness and staking it all on tempo

Stromlo Running Festival 7.5k Cross Country
30. Sarah-Jayne Miller 30:52 (3rd female)
45. Helen Larmour 32:31

Stromlo Running Festival 30k Lightning Strike
75. Craig Davis 2:53:01

YCRC Summer Series #4, Barrenjoey Drive 5k, 19 February
26. Kym Chisholm W30 21:31
30. Andrew Matthews  M50 22:10
34. David Baussmann M60 22:59
37. Kelley Horan W50 23:13
38. Ewen Thompson M55 23:26
39. Mick Horan M50 23:35
43. Geoff Moore M60 24:29
47. Janene Kingston W45 25:02
50. Jennifer Irving W45 25:31
53. Susan Sturgeon W35 25:58
54. Cathy Newman W50 25:59
65. Mick Charlton M60 27:36
74 finishers

BBQ Stakes 6k 20 February
I finally got back a Stakes run after missing all of 2012. Trying to average 5 minute kilometres I was 40 seconds behind schedule up the hills by 2k, but managed to get back on track at the end. It wasn't easy and the hills seemed twice as long as before. Thursday will be a rest day after six pretty hard days in a row, I won't be tempted to get onto the unforgiving track at Bruce for a while yet.
If I go and run the Stakes, it does mean I can list our results once again.

Speedygeese at the Stakes:
Jen Bright 26:57
Helen Larmour 28:00
Andy Matthews 29:18
Geoff Moore 30:04
Gary Bowen 31:17
Caroline Campbell 39:31
Roger Pilkington officiating - has been seriously injured but is recovering


On the 9th I went to my first post-Saturday-training breakfast because Liz was 50. This is what I found.

 Jen and Cathy waiting for Liz's cake

Meanwhile Andy polishes off his lunch

Ewen minding this plateful for someone else. Surely.

Ruth taking a photo of me taking a photo of Ruth...

Some of the crowd

The cake. I got to eat some of the writing. Yay!

Flipping the Switch (to decent training)

I ran a fairly solid 83k last week, and running is feeling easier. I may run as much again this week, or not, but I am enjoying the feeling of actually getting faster for short runs, and surprisingly for long runs as well.

Monday training
Turning out on a warm Monday afternoon were Peter, Ewen & I running early, then running for 30 minutes around our Rose Garden loop incorporating timed 200s for those wanting speed work were Abi, Cookie, Andrew S, Andy, Bronwyn, Cathy N (back after a long break), Clint, Craig, Ewen, Garry. me, Jen, Kym, Mick, Peter, Rae, Ruth, Sarah P, Sarah-Jayne, Susan & Warrick. At a guess, most were pretty well exhausted after what turned out to be a solid session.

Weston Creek Half Marathon
One speedygeese team of three runners has been lined up to do a relay, more such relay teams welcome. Of course you can always enter as an individual and do the full event.
Date - Sunday 17 March.
Relay distances - 8k, 6k, 7k.
Cost $45 per team ($15 each) or $35 for an individual doing the 21k.
Enter on-line at https://www.registernow.com.au/secure/Register.aspx?ID=8184.
No late entry for teams.

Abi’s Alibi
She's expecting! Which is why she hasn't been flogging us at training recently.

Coming up
This Sunday we won't be at Stromlo Forest Park. For a start the national MTB championships are on and the whole area will be booked out. Secondly the Vets handicap is on and several of us will be there. Thirdly I will be at Acton Ferry Terminal watching Cookie compete in her big race. so I am advertising "Speedygeese training" at Acton Ferry Terminal at 7:30am this Sunday instead of at Stromlo. But I expect we will just jog around and enjoy the morning.

So. On with the training. We will get there.

hero

Song of the Week: “Hero”, by Evermore, from their new album “Follow the Sun”
from http://youtu.be/PyS7L6pDgY8



It is a great video and excellent music too.

A glimpse of the Running Festival

Marty running at Stromlo last night.

He was attempting to run a record for 100k. He was a dnf but not after a solid few hours of very fast running. Stomach problems I believe.

Training this morning at Stromlo were Andrew S, Miranda, Joel, Yelena, Cookie, Kym, Ewen & me. Plus a long running Bronwyn. We also saw hundreds of other runners, including Peter & Craig who were racing 30k in the Stromlo Running festival lightning strike race. It was my only glimpse of the running festival this year. The weather would have been ideal for the weekend activities, with no rain, and no blazing sun.

better times

Ginninderra Parkrun #43
16 Tim RAWLING 20:50 New PB!
24 Brett MORRISON 22:28
33 Jacob CLIFTON 24:03
35 Cathy NEWMAN 24:35 First Timer!
44 Thea ZIMPEL 25:30 New PB!
75 Margaret MCSPADDEN 31:33 First Timer!
94 finishers

Today I ran 14k, with newcomer Kristian, from Acton Ferry Terminal as usual. I have been averaging ~6:03 per km for my long runs, today the average was 5:18! This was partly due to the cooler morning being ideal for running, but mostly due to having suddenly some gained fitness back. My next effort day will be a return to BBQ Stakes this coming Wednesday, although I am planning to trot around at the YCRC Summer Series the day before.

baton swapping

Speedygeese in today’s Customs 5k
Peter Burke 20:22
Jen Bright 21:03
Geoff Moore 22:09
Bronwyn Calver 24:51
Amanda Cook 25:11
Miranda Rawlinson 27:31
Caroline Campbell 33.33

Last night’s track
The highlight was when Thea took the baton in the 4 x 800m relay then handed it back, ten metres further along. The previous runner had only run 400m!

Also, this track meet was Tony Booth's last before he departs Canberra in a few week's time.

Spiral 6 result
1 Thea Zimpel W30 11:56
4 Kym Chisholm W30 09:59
6 Rod Lynch M50 08:50
10 Helen Larmour W50 10:18
20 Ruth Baussmann W60 13:52
22 Tony Booth M70 12:57

Striding out in the Sprint-Marathon relay

Andy

Kym

Australian Idle

Not

Today is not only Valentine's day, it is the tenth anniversary of my retirement from work. Paid work. I can't say I have been idle though. It would be nice to say I caught up on my reading; didn't. Or I visited the coast regularly; didn't. Or I learnt an instrument; didn't. Or I did a whole heap of cross training; didn't. Or traveled extensively; didn't. And so on. On the up side I can say I didn't start visiting the pub, or start overeating, or give up daily exercise, or get sick, or split up with anyone. And I have kept training and never given up on coaching anyone, even though many may have given up on me; their problem. And I have made many new friends, particularly those in the younger brigade.

We (speedyJenny & I) are busy tonight, as usual, but tomorrow night there will be a rare window of opportunity to celebrate, with my first glass (or two) of wine in February 2013.

Also in the last ten years this blog was born, and is working its way towards adolescence, growing a little bit each day. Despite the spell checker trying just now for the word "obsolescence" instead of "adolescence". I don't think so!

Never idle

Passing time

Always positive

there I am

YCRC Summer Series #3 Telopea Park 4k 12 February 2013
32. Geoff Moore 17:49
35. David Baussmann 18:09
36. Kelley Horan 18:22
37. Mick Horan 18:23
42. Andrew Matthews 19:02
48. Ewen Thompson 19:33
55. Jennifer Irving 21:04
63. Mick Charlton 22:21
68 finishers

It appears that Susan was a dns and Tori a dnf.
My splits were 9:02, 8:47. I put the effort in to pass a couple of people, and hold off the runners in red above, towards the end.

Map of the Telopea Park course (two laps of 2k)

For non-Canberrans who watched the cricket, that's Manuka oval at the bottom of the picture and a bit of the lake at the top.

Liz's 50th

there I am

there I am again

Just Liz

See where I run - Customs 5k etc

But first, Monday training. It was coolish so I decided we could do a repeat of last Monday's Rose Garden relays - 32 minutes of 360m runs with 360m jog in teams of three. A welcome return for Sarah Pau who hadn't trained with us since before this blog was born. Present were Andrew N, Andrew S, Andy, Bronwyn, Cathy (early run only), Clint, Ewen, Garry, me, Mick, Peter, Rae, Ruth, Sarah P, Sarah-Jayne, Susan, Tim & Warrick.

Results Customs 5k Friday 8 February
Peter Burke 20:04
Yili Zhu 22:47 will return soon?
Geoff Moore 23:22
Bronwyn Calver 24:24
Amanda Cook 25:49

The current Customs 5k course

Yesterday's 8k warm-up at Parliament House. Ewen, Cathy & me.

Round and round and round we go

My training run at Charnwood on 1 February, 

Elevation for that run

little talks

Song of the week: "Little Talks", by Of Monsters and Men, from "My Head Is An Animal".
found at http://youtu.be/ghb6eDopW8I



I did find one band on the Triple J hottest 100 which I hadn't heard and now like. Of Monsters and Men are from Iceland and their songs sound pretty good, reminiscent of Edward Sharpe, actually. "Little Talks" was #2 on the hottest 100.

Feed Me

From http://youtu.be/Te4wx4jtiEA

Speedygeese running at ACTVAC Thursday night
200m Championships (W)
W30 Kym Chisholm 34.46 61.9%

800m Championships (M)
M50 Rod Lynch 2:27.18 81.0%  BRONZE
M70 Tony Booth 3:08.39 78.2

800m Championships (W)
W30 Kym Chisholm 2:53.84 65.2%
W30 Thea Zimpel 3:20.75 56.4
W50 Helen Larmour 2:52.35 76.6
W55 Maria O'Reilly 2:50.46 83.0 GOLD

early 3000m
W30 Kym Chisholm 12:44.50 65.7%

late 3000m
M50 Rod Lynch 11:22.81 75.5%
M55 Ewen Thompson 13:24.52 65.1
M70 Tony Booth 16:03.14 66.0
W55 Maria O'Reilly 13:06.15 83.3

All ACTVAC championships this year are age graded championships

Selected results from Parkrun #42 Saturday morning
25 David BAUSSMANN 22:03 New PB!
34 Janene KINGSTON 23:16 New PB!
37 Jacob CLIFTON 23:21 New PB!
118 finishers

Saturday at Acton Ferry Terminal - I ran 14k, it is feeling easier each day.

Saturday at the War Memorial – morning tea with Liz & co to celebrate her 50th Birthday

 Cathy Newman, Ruth Baussmann, Liz Bennett

 Never do this to a real running shoe.

Sunday training report – This morning we ran 4 x 1k, again from the 500m to the 1500m mark on the 2.5k circuit at Stromlo Forest Park. Andrew S averaged around 3:35 to 3:40, Kylie around 3:40 to 3:45, Lucia around 3:45 to 3:50, yours truly 4:01, 3:57, 3:54 and 3:50, a massive improvement over previous attempts, and Cookie had her first session with us at Stromlo and did brilliantly to complete the set, running 4:12, 4:18, 4:24 and 4:16. Bronwyn ran in from home to say hello on her long run.

And yesterday Suzie ran a new 5k PB of 22:39 in Alice Springs.

The Speedygeese Promotional Video

.... from http://youtu.be/SX-WuWXIa_c
.... by Ewen
.... starring
Cookie
Andrew S
Andy
Bronwyn
Clint
Craig
Ewen
Garry
me
Jen
Miranda
Peter
Ruth
Sarah
Susan
Tim

"what a strange world we live in"

Alice In Wonderland - the book
"Well, in our country," said Alice, still panting a little, "you'd generally get to somewhere else -- if you ran very fast for a long time, as we've been doing."
"A slow sort of country!" said the Queen. "Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that!"
(Through the Looking Glass, Chapter 2)

AMA Nationals
It is only two weeks until entries close for the nationals. please enter on-line.
https://www.registernow.com.au/secure/Register.aspx?ID=7159
There are no late entries.

"It's always tea-time."
Drugs in sport will never be stamped out if the link with organised crime remains. Ban all sports betting now!

Boy - the movie
Speaking of drugs, the brilliant Kiwi movie "Boy" is on TV tomorrow night.
It is the highest grossing NZ movie ever.
And it is poignant. But very funny too.
Mr. Langston: People call me a dumb honky all the time. I don't go round punching them.
Boy: Why not?
Mr. Langston: Because they're usually children.

Parkrun

Ginninderra Parkrun #42 is on this Saturday.

Recent speedy participants

Thea

Brett

Ewen

Tuggeranong Parkrun #1 is planned for 23 February.

Tuggeranong parkrun:
Hi everyone, great news - the Tuggeranong parkrun site is now live!
http://www.parkrun.com.au/tuggeranong/

You can now register with Tuggeranong as your home parkrun and print out your barcode ready for our first run on the 23rd February.

Who is going to be our first registered runner?

Stromlo Running Festival timetable

STROMLO RUNNING FESTIVAL EVENTS
FRIDAY 15-FEB-2013
• 5:00pm-5:20pm - Primary Schools Challenge (20min)
• 5:35pm-5:40pm - Primary Schools Challenge Presentation
• 5:45pm-6:15pm - High Schools Challenge (30min)
• 6:25pm-6:30pm - High Schools Challenge Presentation

SATURDAY 16-FEB-2013
• 10:15am-11:30am - Cross Country Race (7.5km)
• 10:15am-11:30am - Corporate Challenge (7.5km or 1hr)
• 11:30am-11:45am - Corporate Challenge Presentation
• 11:45am-12:00pm - Cross Country Race Presentation
• 6:30pm-12:30am - 6 Hour Race
• 6:30pm-12:30am - 50km Race
• 7:00pm-7:00am - 12 Hour Race
• 7:00pm-7:00am - 100km Race

SUNDAY 17-FEB-2013
• 6:10am-6:15am - Bus leaves for Altra Lightning Strike Run (30km)
• 7:00am-11:00am - Altra Lightning Strike Run (30km)
• 8:00am-8:10am - 6hr/12hr/50km/100km Presentations
• 8:00am-10:00am - Altra Lightning Strike Run (10km)
• 10:30am-11:00am - Altra Lightning Strike Presentations

Speedygeese running YCRC Summer Series #2
Boat House East 5k, Tuesday 5 February
33. Craig Davis M40 21:53
36. Kym Chisholm W30 22:02
40. Andrew Matthews M50 22:19
54. Ewen Thompson M55 24:04
60. Geoff Moore M60 24:55
61. Jennifer Irving W45 25:00
65. Susan Sturgeon W35 25:40
79. Ruth Baussmann W60 29:43
93 finishers

Customs Joggers 5k
Friday 1 February
Jen Bright 21:10
Bronwyn Calver 24:17
Amanda Cook 25:04
Caroline Campbell 32:23

Wedding Plans
Tim Calver and Erin will be married on Aspen Island on Saturday 30 March! Congratulations.

Kagawa Marugame Half Marathon
Collis Birmingham won the 67th Kagawa Marugame Half Marathon in Japan on Sunday.
His time was an awesome 1:00.56.
He is the first Australian male to win the event in history

Collis BIRMINGHAM AUS 1:00:56
Enock OMWAMBA KEN 1:01:15
Tsuyoshi UGACHI JPN 1:01:16
Kenta MURAYAMA JPN 1:01:19
Benjamin GANDU KEN 1:01:21
More at http://www.runnerstribe.com/article/17988-Birmingham-wins-in-Japan-making-histort

Meanwhile at Aranda

Rae & Cathy

Nadine & Brett

Brett winning his third place award