feeding my inner duck

Just the one new year resolution for 2015. Thank you.

31 December

#speedyGMDecemberChallenge Day 30 (final)
Side Lift x 15
Pushups x 25
Ankle Taps x 80
Plank x 1 minute 30 seconds
Ball Throw x 30
Lunge with ball x 30
Done!

Perspective - Sarah-Jayne completed a single ten minute plank today!

30 December

#speedyGMDecemberChallenge Day 29
Bicep Curl x 20
Pushups x 25
Situps x 50
Dips x 25
Ball Wall x 30
Squats with ball x 30
Done!

speedygeese race results

Tuesday 16 December AMRA Black Mountain Run-Up 2.6k
23 Bron Sparkes 20.51
29 finishers

Saturday 27 December 5k Ginninderra Parkrun #140
77 Thea Zimpel 27:45 W30
146 finishers

Saturday 27 December 5k Tuggeranong Parkrun #97
32 Andrew Matthews 22:46 M55
186 finishers

Saturday 27 December 5k Gungahlin Parkrun #63
33 Amanda Cook 24:25 W35 New PB!
47 William Arthur 26:04 M60
118 finishers

Sunday 21 December AMRA Tour de Ridges
21.2k men
69 Craig Davis M45 2.10.48
47 Mick Horan M55 2.29.47
53 William Arthur M60 2.43.22
56 finishers

21.2k woman
4 Jen Bright W35 2.01.44
10 Kelley Horan W50 2.08.31
14 Bron Sparkes W35 2.13.10

15.3k men
21 Roger Pilkington M55 1.33.13
39 Mick Charlton M60 1.48.00
46 finishers

15.3k women
42 finishers

10.6k men
11 Ewen Thompson M55 57.09
18 finishers

10.6k women
5 Annette Sugden W50 1.01.06
14 finishers



Cookie with speedygeese top running a Gungahlin PB.

29 December

#speedyGMDecemberChallenge Day 28
Overhead x 15
Pushups x 25
Bicycle x 80
Side Plank 4 x 30 seconds
Ball Throw x 25
Lunge with ball x 25
Done!

Best albums and best song of 2014

Albums of the year 2014
Mainstream music didn't impress me so much this year, I listened to a lot of contemporary alternative Christian music which I enjoyed more.

My top five albums for 2014, amongst many good albums, were
1. Hillsong – No Other Name
2. Bethel – You Make Me Brave
3. Planetshakers – Endless Praise
4. Scott Stapp – Proof Of Life
5. Steffany Frizzell-Gretzinger - The Undoing

Some of the more general release albums that weren't too bad were Switchfoot – Fading West, Coldplay – Ghost Stories, Broken Bells - After The Disco

Song of the year 2014
This is the song that caught my imagination in 2014: 10,000 Reasons by Matt Redman.
From http://youtu.be/XtwIT8JjddM

deck the Halls

To complete the set of photos of our grandchildren at Christmas time, here are grandchildren numbers 11, 12 and 13 with their parents. The Halls were kind enough to host our Christmas Day celebrations this year. You will notice that one child is already taller than his mother. Actually, the second is not far behind.

28 December

#speedyGMDecemberChallenge Day 27 (deferred from Saturday)
Front Lift x 15
Pushups x 20
Full Situp x 20
Star Jump weights x 15
Ball Wall x 25
Squat with ball x 25
Done!

Moore grandchildren

It's the four Moore boys enjoying their Christmas at home. My son had a well earned rest by staying put, after much travelling in a very hectic year. Probably meant lots of presents for the boys!

27 December

#speedyGMDecemberChallenge Day 26
Side Lift x 15
Pushups x 20
Ankle Taps x 80
Plank x 1 minute 30 seconds
Ball Throw x 25
Lunge with ball x 25
Done (one day later than planned!)

garmin

I have just set my Garmin to display my heart rate. I don't know why I didn't do that before. So many options, so few actually used. And the down arrow will change the display to average pace, and altitude. The up arrow reverting to time/distance/heart rate. Too easy.

Boxing day

Here are another three of my amazing grandchildren, visiting their cousins in (old) Googong.
We drove through new Googong on the way back home today. Old Googong is way, way better than new Googong!







p.s. there is no "December Challenge" update to report, I will defer it until tomorrow.

25 December

#speedyGMDecemberChallenge Day 25
Bicep Curl x 20
Pushups x 20
Situps x 45
Dips x 20
Ball Wall x 25
Squats with ball x 25
Done!

Belthlehemian Rhapsody

You remember I wrote a Bohemian Rhapsody parody recently? That was before I came across this..
From http://youtu.be/pW1pbuyGlQ0



Happy Christmas Day everybody!

24 December

#speedyGMDecemberChallenge Day 24
Overhead x 15
Pushups x 20
Bicycle x 70
Side Plank 2 x 45 seconds
Ball Throw x 25
Lunge with ball x 20
Done!

Three of the six grandchildren from Jamberoo pictured today, visiting their cousins in Googong.

speedygeese training

I haven't quite got up to steam on my "new" training regime; the holiday season, you know. But I did go out on Saturday for a pleasant long run along Lake Burley Griffin, and I did do my hill springs on Sunday with Andrew and Lucia, on a not-too-hot morning at Stromlo Forest Park.

On Monday afternoon in pleasant conditions still, we changed the early start time to 5:00pm because of paid parking being introduced at Parliament House. Lola, Bron, Ewen and I completed 4k, then at 5:30pm we joined the main group for warmup, 1k slow, 1k fast, a demonstration of the Summer Challenge exercises, then 2 x (4 x (40 secs on, 20 secs off)), followed by 1k fast, and our cooldown. Present were Andy, Bron, Colin, Ewen, me, Helen (new), Isaac, Jen, Jessica, Lola, Ruth & Warrick. Then we had a Christmas drink, compliments of Jen, out in the fresh air where we were also joined by Helen's husband Chris.

Next week: we carry on. 5:00pm early run; 5:30pm training.

Happy nutritious Christmas!

23 December

#speedyGMDecemberChallenge Day 23
Front Lift x 15
Pushups x 15
Full Situp x 15
Star Jump x 25
Ball Wall x 25
Squat with ball x 20
Done!
Can't wait for December challenge to be over and the January challenge to start!

speedygeese race results

Thursday 18 December ACTVAC Track
2000m Turkey Run
M55 David Clarke 7:42.51 73.6%
W55 Helen Larmour 8:23.39 80.7
M55 Roger Pilkington 9:09.73 61.9
M55 Ewen Thompson 9:45.83 58.6
W30 Thea Zimpel 10:02.53 53.6
W60 Ruth Baussmann 11:01.74 69.9 **winner!!**

3000m
M55 David Clarke 11:45.44 74.9%
W55 Helen Larmour 12:53.14 81.2
M55 Roger Pilkington 13:53.31 63.4
W60 Ruth Baussmann 16:20.93 73.0

Friday 19 December Customs 5k
Bronwyn Calver 24:02
Bill Arthur 27:30
Ewen Thompson 27:56
Caroline Campbell 31:12

Saturday 20 December 5k Ginninderra Parkrun #139
65 Jen Bright 25:46 W35
98 Thea Zimpel 28:07 W30
103 Ruth Baussmann 28:43 W60
183 finishers

Saturday 20 December 5k Tuggeranong Parkrun #96
202 Ewen Thompson 36:49 M55
250 runners

Saturday 20 December 5k Gungahlin Parkrun #62
29 Nadine Morrison 22:49 W45
156 finishers

Former speedygeese: Nadine Morrison pipping Gary Bowen at the Gungahlin Parkrun.

22 December

After a 1k warm-up jogette:
#speedyGMDecemberChallenge Day 22
Side Lift x 15
Pushups x 15
Ankle Taps x 70
Plank x 1 minute 30 seconds
Ball Throw x 25
Lunge with ball x 20
Done!



Don't forget to check out the #GMJanuaryChallenge2015

Grooooove

Song of the week: "Groove Is In The Heart", by Deee-Lite. Do you remember this old song?

From http://youtu.be/etviGf1uWlg

21 December

#speedyGMDecemberChallenge Day 21
Bicep Curl x 20
Pushups x 15
Situps x 40
Dips x 20
Ball Wall x 25
Squats with ball x 20
Done!

Announcing the January Challenge.

The tag is #GMJanuaryChallenge2015.

You can find details of the January challenge at the following link:
https://docs.google.com/spreadsheets/d/1jBfSuFqnZ78t1rnATclkqvN6KmZ1idOKSK15-GBNQ04/

Day one is a rest day! I thought maybe on 1 January you could be persuaded to do whatever you wish!

20 December

#speedyGMDecemberChallenge Day 20
Overhead x 15
Pushups x 20
Bicycle x 60
Side Plank 2 x 45 seconds
Ball Throw x 25
Lunge with ball x 15
Done!

Phew! I think I am putting on too much age.

Where we went part 14. Jura, afternoon of 30 May

Whiskey tasting, a tour of the *very hot* whiskey distillery, then a short walk northwards

19 December

#speedyGMDecemberChallenge Day 19
Front Lift x 15
Pushups x 15
Full Situp x 15
Star Jump x 25
Ball Wall x 25
Squat with ball x 15
Done!

Details of a brand new challenge for January coming soon!

How to Get Better Sleep

This is an excellent article.

The article: http://jamesclear.com/better-sleep

The key points:

• Avoid caffeine.
• Stop smoking.
• Use the bedroom for sleep and sex only.
• Exercise.
• Temperature. Most people sleep best in a cool room.
• Sound. A quiet space is key for good sleep.
• Less alcohol.
• Stick to a regular schedule.
• Develop a “power down” ritual before bed.
• Use relaxation techniques.
• Use strategic naps.

18 December

#speedyGMDecemberChallenge Day 18
Side Lift x 15
Pushups x 15
Ankle Taps x 60
Plank x 1 minute 30 seconds
Ball Throw x 25
Lunge with ball x 15
Done!


Fit by Christmas!

Where we went part 13. Gigha, morning of 30 May

Early on the 30th we arrived at our first Inner Hebridean island, Gigha. This map shows where we disembarked from our cruise ship onto a Zodiac which took us into port, and the walk we had into the island to get to Arachmore Gardens.



The walk









The Gardens