Officially, plankaday goes in 7 day cycles:
1 x 60 seconds on day 1
2 x 60 seconds on day 2
3 x 60 seconds on day 3
4 x 60 seconds on day 4
3 x 60 seconds on day 5
2 x 60 seconds on day 6
1 x 60 seconds on day 7
Then the second week, 75 seconds, and so on.
All I am doing though is one plankaday, starting at 60 seconds and extending it by “only” 1 second each day until I reach my goal of 3 minutes. After that I will set new challenges. I will achieve my goal of a 3 minute plank in Longreach. We will have traveled there from Winton that day.
The full Queensland travel plan. We will be staying a few days in Cairns at the start, and a few days at the Gold Coast at the end.
It's a while away yet.
Recent Results
Customs 5k 19 April
Bronwyn Calver 22:16
Thea Zimpel 25:10
Miranda Rawlinson 27:11
Good times on a windy day.
Tuesday training 23 April – Miranda, Jen, Clint & I ran early, then on the track at Dickson Clint, Colin, Ruth & Susan did a double pyramid, 200 300 400 300 200 300 400 300 200 with same distance recoveries. Clint does well doubling up plus riding his bicycle from Cook to get there, and back again in the dark afterwards; Colin was very speedy lapping everyone in an outer lane; Ruth seems fully recovered from the marathon, which is fantastic; and Susan will be the next big improver (after Cookie and Sarah-Jayne) seeing that she intends running every Tuesday and Thursday session. Note - Thursday training is still on today, 6pm at UC.
AMA Nationals Hobart 2014: see the following document for details http://www.actvac.com.au/Documents/AMA-2014-Events-Schedule.doc
YCRC News 23rd April 2013
1. Stromlo Forest Park – Schools/Club Winter Series
2. YMCA Of Canberra Half Marathon.
3. JogalongGeoff
4. Pennington/Longstaff
5. Helpers/Volunteers
6. Club website
7. AIS/UC Iron Supplement Study
Stromlo Forest Park – Schools/Club Winter Series
From Ken Eynon:
Our new combined school/club series at Stromlo Forest Park (SFP) will commence this Saturday 27th April. The first event for Primary School Children starts at 10am.
The full program is listed as a News Item on the clubs website www.canberrarunner.org.au
The program which will run for the full ACT School second term has been designed for the following reasons:
· As an exercise program for those children who undertake little or no exercise;
· To assist those children who are seeking to improve their running for participation in their school cross country;
· To better utilise the world class de Castella Cross Country Course at SFP; and
· To foster a better relationship between junior and the older distance runners in our community.
I have committed to organise this series for 2013 and 2014 in the hope that we can establish a cross country program that will see more children and adults involved in running and make SFP a centre for winter running in the ACT.
The development of the program and any changes in this period will depend upon the support and interest received over the next few months. The YCRC president and committee encourage you to spread the message and get your friends and family out to these weekly events.
SFP is an ideal location for family and friends to have some fun. We do ask that parents and guardians be aware at all times of where their children are, and to ensure children are do not venture down to the dam on their own.
YMCA Of Canberra Half Marathon – 19TH May
The YMCA Of Canberra Half Marathon incorporating 44th Annual Rex Foulkes Half Marathon will be held on Sunday 19th May starting at 8am. Early bird entries close on 30th April. Thanks to Mizuno two early entrants will have the chance to win a pair of Mizuno running shoes. Another 8 pairs are prizes for 8 lucky finishers. Full details on the half can be found at the following link.
http://www.canberrarunner.org.au/modules/Special/halfmarathon/CanHalf2013-1.pdf
All half marathon finishers receive a finisher’s medal, the race is electronically timed, and there are numerous other Barrel draw prizes such as gift vouchers from the Runners Shop. Prize money, trophies and age category awards for Masters.
The half marathon is a costly event for our club to stage and we need good support from runners both local and interstate to meet the costs. We are indebted to YMCA Canberra, Instant Colour Press, Mizuno and the Canberra Runners Shop for their kind support.
The SFP program above will not be held on the half marathon weekend. However, a 1.6km mini jog and a 5k Fun Run will be held at Lennox Gardens at 2.30pm and 3pm on Saturday 18th May. These events are free to YCRC club members.
If you can help with the half marathon please email Ken Eynon @ kene@incanberra.com.au
Jogalong
The next Jogalong will be held on Sunday 5th May. Due to construction work in Weston Park the Jogalong will remain at Grevillea Park, East Basin, and Lake Burley Griffin for May, June and July. The Jogalong is a 6k Handicap event for Women and Girls, where the slower walkers and runners start first. Part of the Jogalong comprises a 3k non handicap and a 1.6km mini jog for young children. The Jogalong is held on the first Sunday of each month and starts at 9am. The Jogalong has free child care.
Pennington/Longstaff
The Jack Pennington and Rosemary Longstaff Trophy races are listed in the program for 6th July at Weston Park. Due to the construction work in Weston Park, Weston Park is not available. These events will now be held at Yarralumla Oval, Yarralumla.
Helpers/Volunteers
All YCRC events are organised and managed by volunteers. To survive we need your assistance. If you can help at any of our winter series events please contact David Osmond @ davo.osmond@gmail.com
Club Website
The YMCA is currently upgrading their website and in turn the YCRC website. We are not sure when the new website will go live. Your patience is appreciated.
Iron Supplement Study
The University of Canberra and Australian Institute of Sport are conducting
a study looking at iron supplementation in distance runners.
Participants need to be aged 16-40, injury/illness free, minimum training history of 3 years.
More info available to interested athletes, please contact, Amy Woods amy.woods89@gmail.com
1 x 60 seconds on day 1
2 x 60 seconds on day 2
3 x 60 seconds on day 3
4 x 60 seconds on day 4
3 x 60 seconds on day 5
2 x 60 seconds on day 6
1 x 60 seconds on day 7
Then the second week, 75 seconds, and so on.
All I am doing though is one plankaday, starting at 60 seconds and extending it by “only” 1 second each day until I reach my goal of 3 minutes. After that I will set new challenges. I will achieve my goal of a 3 minute plank in Longreach. We will have traveled there from Winton that day.
The full Queensland travel plan. We will be staying a few days in Cairns at the start, and a few days at the Gold Coast at the end.
It's a while away yet.
Recent Results
Customs 5k 19 April
Bronwyn Calver 22:16
Thea Zimpel 25:10
Miranda Rawlinson 27:11
Good times on a windy day.
Tuesday training 23 April – Miranda, Jen, Clint & I ran early, then on the track at Dickson Clint, Colin, Ruth & Susan did a double pyramid, 200 300 400 300 200 300 400 300 200 with same distance recoveries. Clint does well doubling up plus riding his bicycle from Cook to get there, and back again in the dark afterwards; Colin was very speedy lapping everyone in an outer lane; Ruth seems fully recovered from the marathon, which is fantastic; and Susan will be the next big improver (after Cookie and Sarah-Jayne) seeing that she intends running every Tuesday and Thursday session. Note - Thursday training is still on today, 6pm at UC.
AMA Nationals Hobart 2014: see the following document for details http://www.actvac.com.au/Documents/AMA-2014-Events-Schedule.doc
YCRC News 23rd April 2013
1. Stromlo Forest Park – Schools/Club Winter Series
2. YMCA Of Canberra Half Marathon.
3. JogalongGeoff
4. Pennington/Longstaff
5. Helpers/Volunteers
6. Club website
7. AIS/UC Iron Supplement Study
Stromlo Forest Park – Schools/Club Winter Series
From Ken Eynon:
Our new combined school/club series at Stromlo Forest Park (SFP) will commence this Saturday 27th April. The first event for Primary School Children starts at 10am.
The full program is listed as a News Item on the clubs website www.canberrarunner.org.au
The program which will run for the full ACT School second term has been designed for the following reasons:
· As an exercise program for those children who undertake little or no exercise;
· To assist those children who are seeking to improve their running for participation in their school cross country;
· To better utilise the world class de Castella Cross Country Course at SFP; and
· To foster a better relationship between junior and the older distance runners in our community.
I have committed to organise this series for 2013 and 2014 in the hope that we can establish a cross country program that will see more children and adults involved in running and make SFP a centre for winter running in the ACT.
The development of the program and any changes in this period will depend upon the support and interest received over the next few months. The YCRC president and committee encourage you to spread the message and get your friends and family out to these weekly events.
SFP is an ideal location for family and friends to have some fun. We do ask that parents and guardians be aware at all times of where their children are, and to ensure children are do not venture down to the dam on their own.
YMCA Of Canberra Half Marathon – 19TH May
The YMCA Of Canberra Half Marathon incorporating 44th Annual Rex Foulkes Half Marathon will be held on Sunday 19th May starting at 8am. Early bird entries close on 30th April. Thanks to Mizuno two early entrants will have the chance to win a pair of Mizuno running shoes. Another 8 pairs are prizes for 8 lucky finishers. Full details on the half can be found at the following link.
http://www.canberrarunner.org.au/modules/Special/halfmarathon/CanHalf2013-1.pdf
All half marathon finishers receive a finisher’s medal, the race is electronically timed, and there are numerous other Barrel draw prizes such as gift vouchers from the Runners Shop. Prize money, trophies and age category awards for Masters.
The half marathon is a costly event for our club to stage and we need good support from runners both local and interstate to meet the costs. We are indebted to YMCA Canberra, Instant Colour Press, Mizuno and the Canberra Runners Shop for their kind support.
The SFP program above will not be held on the half marathon weekend. However, a 1.6km mini jog and a 5k Fun Run will be held at Lennox Gardens at 2.30pm and 3pm on Saturday 18th May. These events are free to YCRC club members.
If you can help with the half marathon please email Ken Eynon @ kene@incanberra.com.au
Jogalong
The next Jogalong will be held on Sunday 5th May. Due to construction work in Weston Park the Jogalong will remain at Grevillea Park, East Basin, and Lake Burley Griffin for May, June and July. The Jogalong is a 6k Handicap event for Women and Girls, where the slower walkers and runners start first. Part of the Jogalong comprises a 3k non handicap and a 1.6km mini jog for young children. The Jogalong is held on the first Sunday of each month and starts at 9am. The Jogalong has free child care.
Pennington/Longstaff
The Jack Pennington and Rosemary Longstaff Trophy races are listed in the program for 6th July at Weston Park. Due to the construction work in Weston Park, Weston Park is not available. These events will now be held at Yarralumla Oval, Yarralumla.
Helpers/Volunteers
All YCRC events are organised and managed by volunteers. To survive we need your assistance. If you can help at any of our winter series events please contact David Osmond @ davo.osmond@gmail.com
Club Website
The YMCA is currently upgrading their website and in turn the YCRC website. We are not sure when the new website will go live. Your patience is appreciated.
Iron Supplement Study
The University of Canberra and Australian Institute of Sport are conducting
a study looking at iron supplementation in distance runners.
Participants need to be aged 16-40, injury/illness free, minimum training history of 3 years.
More info available to interested athletes, please contact, Amy Woods amy.woods89@gmail.com
