Sunday, 31 August 2014
Saturday, 30 August 2014
Friday, 29 August 2014
Contingent upon a few things
no further incidence of Polymorphic Ventricular Tachycardia
no injuries or illnesses
nice spring weather
I should be able to get fit by Christmas. I am relying on an article on how to manage the return to training after illness to get me there. In part the article says:
A primary consideration for athletes (and coaches) is the timing of return to training and competition. The amount of time off training will depend on the nature and severity of the illness and the rate of recovery for individual athletes. A simple three-step approach has been developed at the Australian Institute of Sport (Pyne et al. 1995; Young 1999) to assist physicians, coaches and athletes.
In essence, the order in which various elements of training are prioritised is:
Frequency of training.
Duration of training.
Intensity of training.
In this approach, the first step is for the athlete to resume training after the layoff, and start increasing the frequency or number of sessions in the process of returning to full training. Once that is achieved, the second step is to gradually increase the duration or volume of individual training sessions. The final step is to increase the intensity of training so that full training and competition can be resumed. The process may take only one or two days for a mild illness, days to weeks for a moderate illness, and occasionally weeks to months for a severe illness.
The recommendations for the initial return centre on low-intensity aerobic sessions of 20–30 minutes duration. This typically involves a short individual session outside of the regular training program, particularly in team sports. The intensity of the sessions should be light to moderate with a heart rate of approximately 60–65 per cent of maximum. This would equate to a level of 120–130 beats per minute for an athlete with a maximum heart rate of 200 beats per minute. Exercise can be repeated the next day if recovery is complete and there has been no recurrence of symptoms.
Once the athlete can exercise and recover safely over several consecutive days, it is appropriate to increase the frequency of exercise to twice daily and eventually the regular pattern of training. Depending on the severity of illness and rate of recovery, a typical pattern of training might involve a single session on the first and second day of recovery, two sessions on the third day, a single session on the fourth, and then resumption of the normal pattern. For a more moderate to severe illness, the pattern might involve one session on the first day, then a rest day, followed by another single session, another rest day, then two consecutive days of a single session, and so on.
At this point, the athlete can start to increase the duration of exercise until full training duration and frequency are reached. The duration or volume of sessions depend on the long-term background of the athlete, the length of any lay-off or absence from normal training, and the severity of the illness. Athletes with an extensive training background and a high level of fitness, who only miss one or two days of training with mild symptoms of illness, can increase the duration or volume of training reasonably quickly. In contrast, younger or older athletes with a smaller training background and lower level of fitness, or athletes who have missed several days or weeks of training with a moderate to severe illness, may require several days to weeks to resume their full training volumes. One rule of thumb is that the length of the rehabilitation and return to full training is similar to the number of days of training missed through illness; for example, three days off sick would require another three days of modified training before resuming full training.
The final step is to increase the intensity of training in small increments until full training and competitive capacities are reached. A common mistake is to increase the intensity of exercise too quickly. The immune system can be sensitive to sudden increases in training intensity or load. A good idea is to increase volume and intensity in small 5–10 per cent increments rather than larger increases that can stress an athlete and lead to a relapse of the illness. A periodised approach involving lower and higher intensity sessions and plenty of recovery is recommended. It is also suggested the athlete be given more rest between high-intensity efforts to allow for extra recovery. For example, a set of sprints normally completed with 20 seconds rest could be modified to 40–60 seconds of rest, so as not to overload the athlete.
The athlete should be encouraged to carefully monitor training performance and wellbeing for several days after an illness to ensure recovery is complete.
FOOTNOTE: My theory is that the PVT incident was triggered by a gel containing caffeine. I have only used gels two or three times before and I won't be using gels again.
no injuries or illnesses
nice spring weather
I should be able to get fit by Christmas. I am relying on an article on how to manage the return to training after illness to get me there. In part the article says:
A primary consideration for athletes (and coaches) is the timing of return to training and competition. The amount of time off training will depend on the nature and severity of the illness and the rate of recovery for individual athletes. A simple three-step approach has been developed at the Australian Institute of Sport (Pyne et al. 1995; Young 1999) to assist physicians, coaches and athletes.
In essence, the order in which various elements of training are prioritised is:
Frequency of training.
Duration of training.
Intensity of training.
In this approach, the first step is for the athlete to resume training after the layoff, and start increasing the frequency or number of sessions in the process of returning to full training. Once that is achieved, the second step is to gradually increase the duration or volume of individual training sessions. The final step is to increase the intensity of training so that full training and competition can be resumed. The process may take only one or two days for a mild illness, days to weeks for a moderate illness, and occasionally weeks to months for a severe illness.
The recommendations for the initial return centre on low-intensity aerobic sessions of 20–30 minutes duration. This typically involves a short individual session outside of the regular training program, particularly in team sports. The intensity of the sessions should be light to moderate with a heart rate of approximately 60–65 per cent of maximum. This would equate to a level of 120–130 beats per minute for an athlete with a maximum heart rate of 200 beats per minute. Exercise can be repeated the next day if recovery is complete and there has been no recurrence of symptoms.
Once the athlete can exercise and recover safely over several consecutive days, it is appropriate to increase the frequency of exercise to twice daily and eventually the regular pattern of training. Depending on the severity of illness and rate of recovery, a typical pattern of training might involve a single session on the first and second day of recovery, two sessions on the third day, a single session on the fourth, and then resumption of the normal pattern. For a more moderate to severe illness, the pattern might involve one session on the first day, then a rest day, followed by another single session, another rest day, then two consecutive days of a single session, and so on.
At this point, the athlete can start to increase the duration of exercise until full training duration and frequency are reached. The duration or volume of sessions depend on the long-term background of the athlete, the length of any lay-off or absence from normal training, and the severity of the illness. Athletes with an extensive training background and a high level of fitness, who only miss one or two days of training with mild symptoms of illness, can increase the duration or volume of training reasonably quickly. In contrast, younger or older athletes with a smaller training background and lower level of fitness, or athletes who have missed several days or weeks of training with a moderate to severe illness, may require several days to weeks to resume their full training volumes. One rule of thumb is that the length of the rehabilitation and return to full training is similar to the number of days of training missed through illness; for example, three days off sick would require another three days of modified training before resuming full training.
The final step is to increase the intensity of training in small increments until full training and competitive capacities are reached. A common mistake is to increase the intensity of exercise too quickly. The immune system can be sensitive to sudden increases in training intensity or load. A good idea is to increase volume and intensity in small 5–10 per cent increments rather than larger increases that can stress an athlete and lead to a relapse of the illness. A periodised approach involving lower and higher intensity sessions and plenty of recovery is recommended. It is also suggested the athlete be given more rest between high-intensity efforts to allow for extra recovery. For example, a set of sprints normally completed with 20 seconds rest could be modified to 40–60 seconds of rest, so as not to overload the athlete.
The athlete should be encouraged to carefully monitor training performance and wellbeing for several days after an illness to ensure recovery is complete.
FOOTNOTE: My theory is that the PVT incident was triggered by a gel containing caffeine. I have only used gels two or three times before and I won't be using gels again.
Thursday, 28 August 2014
Dear athletes
The Sri Chinmoy Canberra 101 Trail Run is just one month away – on Sunday 28 September 2014. The Sri Chinmoy Canberra 101 Trail Run is born from the success of the Sri Chinmoy Canberra Centenary Trail Run held in 2013 to celebrate the Centenary of Canberra. Since Canberra has turned 101 in 2014, one kilometre will be added to the route from 2013...
When? – Sunday 28 September, 6 am start for solo runners, 6.30 am start for relay teams
Where? – all around Canberra
What? – a challenging, thrilling and utterly rewarding tour of the best of Canberra's hills, bush reserves and scenic delights
Why? – to celebrate the soul, scenery and life of our Capital city
How? – enter online now!
The Sri Chinmoy Canberra 101 Trail Run is just one month away – on Sunday 28 September 2014. The Sri Chinmoy Canberra 101 Trail Run is born from the success of the Sri Chinmoy Canberra Centenary Trail Run held in 2013 to celebrate the Centenary of Canberra. Since Canberra has turned 101 in 2014, one kilometre will be added to the route from 2013...
When? – Sunday 28 September, 6 am start for solo runners, 6.30 am start for relay teams
Where? – all around Canberra
What? – a challenging, thrilling and utterly rewarding tour of the best of Canberra's hills, bush reserves and scenic delights
Why? – to celebrate the soul, scenery and life of our Capital city
How? – enter online now!
A golden opportunity to run Canberra's best tracks and trails – in a day | |
* Parliament House, Red Hill, Isaacs Ridge, Farrer Ridge * Mt Taylor, Cooleman Ridge * Stromlo Forest Park, National Arboretum * Aranda Bushland, Black Mountain Reserve, Bruce Ridge, O'Connor Ridge * Mt Majura, Mt Ainslie and Anzac Parade The race is open to solo runners as well as relay teams of 4, with relay legs of around 25 km each. The race will commence at 6 am for solo runners and 6.30 am for relay teams, with a midnight cut-off (18 hours for solo runners, 17.5 hours for relay teams). For runners interested in joining a team – or for teams looking for runners to make up your team – please contact us at canberra@srichinmoyraces.org View the full course map, including the relay changeover points (please note, the route through Stromlo Forest Park on leg 2 is currently being revised and may include the additional kilometre...), and read the event information. Online entry for this magnificent event is now open. Don't hesitate to give us a call on 0404 071-327 or drop us a line at canberra@srichinmoyraces.org with any questions or observations. |
Wednesday, 27 August 2014
Is it that time already? Nearly.
The 2014-2015 season will commence on Thursday 16th of October. A draft program is linked here. A change from previous seasons is that the Boag series to determine the club's best sprinters and hurdlers has been expanded to include a couple of 60m events.
The Woden Park athletics track is being upgraded by ACT government's Sport & Recreation Services. It is expected to be ready for competition after Christmas, so we will be conducting some of our weekly competitions there in the New Year. There may be some small adjustments to the program to accommodate our new venue. If you have any comments or questions, please contact Ken Smith.
The 2014-2015 season will commence on Thursday 16th of October. A draft program is linked here. A change from previous seasons is that the Boag series to determine the club's best sprinters and hurdlers has been expanded to include a couple of 60m events.
The Woden Park athletics track is being upgraded by ACT government's Sport & Recreation Services. It is expected to be ready for competition after Christmas, so we will be conducting some of our weekly competitions there in the New Year. There may be some small adjustments to the program to accommodate our new venue. If you have any comments or questions, please contact Ken Smith.
Tuesday, 26 August 2014
Starting in Canberra and now finishing in Jervis Bay, the Capital to Coast is a multi stage running event from ACT to the NSW Coast. In the 2014 event held on Friday 15 to Sunday 17 August, Kym Chisholm was third outright, first woman.
15-17 August Kym's stage results
Prologue: 10k 43:10
Stage 1: 14.5k 65:04
Stage 2: 16.5k 79:35
Stage 3: 14k 76:19
Stage 4: 16.5k 82:38
Stage 5: 15.5k 77:49
Stage 6: 13k 81:03
Total time 8:25.38 **third outright, first woman**
Other speedygeese results:
Friday 22 August Customs 5k
Miranda Rawlinson 27:49
Caroline Campbell 30:07
28 finishers
Saturday 23 August Ginninderra #122 Parkrun 5k
164 finishers
Saturday 23 August Tuggeranong #79 Parkrun 5k
29 David Clarke 22:58 M55
34 Ewen Thompson 23:36 M55
169 finishers
Saturday 23 August Gungahlin #45 Parkrun 5k
84 finishers
Sunday 24 August ACTVAC Half Marathon
Kylie Malone W40 1:30:53 **sixth outright, second woman**
David Webster M60 1:35:50
Maria O'Reilly W55 1:43:18
Liz Bennett W50 1:43:33
Kathy Sims W60 1:45:24
Roger Pilkington M55 1:59:29
Mick Horan M55 2:05:10
Ruth Baussmann W60 2:10:20
Kylie Malone - sixth outright in the ACTVAC Half Marathon on Sunday.
15-17 August Kym's stage results
Prologue: 10k 43:10
Stage 1: 14.5k 65:04
Stage 2: 16.5k 79:35
Stage 3: 14k 76:19
Stage 4: 16.5k 82:38
Stage 5: 15.5k 77:49
Stage 6: 13k 81:03
Total time 8:25.38 **third outright, first woman**
Other speedygeese results:
Friday 22 August Customs 5k
Miranda Rawlinson 27:49
Caroline Campbell 30:07
28 finishers
Saturday 23 August Ginninderra #122 Parkrun 5k
164 finishers
Saturday 23 August Tuggeranong #79 Parkrun 5k
29 David Clarke 22:58 M55
34 Ewen Thompson 23:36 M55
169 finishers
Saturday 23 August Gungahlin #45 Parkrun 5k
84 finishers
Sunday 24 August ACTVAC Half Marathon
Kylie Malone W40 1:30:53 **sixth outright, second woman**
David Webster M60 1:35:50
Maria O'Reilly W55 1:43:18
Liz Bennett W50 1:43:33
Kathy Sims W60 1:45:24
Roger Pilkington M55 1:59:29
Mick Horan M55 2:05:10
Ruth Baussmann W60 2:10:20
Kylie Malone - sixth outright in the ACTVAC Half Marathon on Sunday.
Monday, 25 August 2014
Song of the week: FOALS "This Orient"
From http://youtu.be/jX7sniIVmtM
I cannot tell you how much I like this song, it's just awesome. Let it speak for itself.
And now it's just gone after dark
And we move to the other part of it
Secret part of your restless heart
To glide past every city light
Like a satellite careering through the sky
This colour, this summer night
It's your heart, it's your heart
That gives me this western feeling
It's your heart, it's your heart
That gives me this western feeling
Do you know, you give me
You give me this western feeling
Now look back see how far you've come
Will you unravel in the sun
Come undone find your place
Held up high said from string as well
No return to that restless place
You've reached it you've found your grace
It's your heart, it's your heart
That gives me this western feeling
It's your heart, it's your heart
That gives me this western feeling
Oh do you know, you give me
You give me this western feeling
It's your heart, it's your heart
That gives me this western feeling
It's your heart, it's your heart
That gives me this western feeling
From http://youtu.be/jX7sniIVmtM
I cannot tell you how much I like this song, it's just awesome. Let it speak for itself.
And now it's just gone after dark
And we move to the other part of it
Secret part of your restless heart
To glide past every city light
Like a satellite careering through the sky
This colour, this summer night
It's your heart, it's your heart
That gives me this western feeling
It's your heart, it's your heart
That gives me this western feeling
Do you know, you give me
You give me this western feeling
Now look back see how far you've come
Will you unravel in the sun
Come undone find your place
Held up high said from string as well
No return to that restless place
You've reached it you've found your grace
It's your heart, it's your heart
That gives me this western feeling
It's your heart, it's your heart
That gives me this western feeling
Oh do you know, you give me
You give me this western feeling
It's your heart, it's your heart
That gives me this western feeling
It's your heart, it's your heart
That gives me this western feeling
Sunday, 24 August 2014
"If I had to pick a single art/artist I would have to say musicians light my world the brightest. All forms of music, vocal and instrumental, can fill space and provoke emotion, memories, and inspiration. When I find myself in a place where my energy levels are low, whether it’s due to physical fatigue or emotional fatigue, I am grateful to have music to raise the vibrations of my spirit. Sometimes it’s the words and sometimes it is simply the melodic sounds of the notes that can fill an emptiness deep inside and raise my energy back up. At other times the musical arts can raise my joy to another level, melodic sounds can multiply the good emotion to levels of euphoria. As I sit here and reflect upon the feelings provoked by music I sense a warmth and fullness deep inside for which I am truly grateful. I am also grateful for my own ability to make music, a gift that lights my world and will always be with me." - Kind Spring.
Saturday, 23 August 2014
Friday, 22 August 2014
"...running a workout in hot weather doesn’t just impact that one run. The delayed recovery impacts your subsequent workouts. This is one of the primary reasons you always feel terrible when training in the summer."
Read more at http://running.competitor.com/2014/04/training/training-doesnt-occur-in-a-vacuum_73170#AX7E2Vb6ofYfiuEs.99
Actually, I often feel much better training in summer than I do in winter. I am over winters. How about you? One needs to read such articles critically.
Read more at http://running.competitor.com/2014/04/training/training-doesnt-occur-in-a-vacuum_73170#AX7E2Vb6ofYfiuEs.99
Actually, I often feel much better training in summer than I do in winter. I am over winters. How about you? One needs to read such articles critically.
Thursday, 21 August 2014
Wednesday, 20 August 2014
At Parliament House speedygeese training last Monday, only I ran early, a token 2k, then I watched while Andy, Christopher, Colin, Dan, Jen, Marilyn, Ruth & Vanessa ran 5 x 600 (300 jog) + 300 under the west side lights. I don’t know what happened the previous Monday 11th, there may have been hills, but on the 4th Andy, Christopher, Colin, Dan, Jen, Marilyn, Rae & Ruth ran Rose Garden 200s on 2:30 or 3:00.
Parliament House Paid Parking. According to the Canberra Times, paid parking will start in November. This shouldn't be too much of a problem as the first 2 hours are reported to be free. The early group could meet at 5:00pm for a 4k run and leave by 7:00pm after the interval training.
The full article.
Visitors to Parliament House will be forced to pay for parking from November.
But the Department of Parliamentary Services is yet to confirm the cost of a stay at the building’s visitor car park.
Parking in the 325-space public car park, under the forecourt of the building, is currently free and limited to three hours.
Tender documents say the infrastructure will be installed in the Parliament House lot by late October and public pay parking will become operational from November 6.
But the start date is five weeks after pay parking will be introduced in the Parliamentary Triangle, raising the possibility the lot will be overrun with fare evaders.
Workers and visitors will be forced to pay for car parking on national land from October 1.
Tender documents said the Parliament House system would operate 24 hours a day, seven days per week.
A Department of Parliamentary Services spokeswoman said parking fees are still being finalised.
But tender documents reveal a draft range, which says the first two-hours are set to be free.
The price then steadily increases for each additional hour.
A two-three hour visit will cost $3, three-four hours has been priced at $5, four-five hours to cost $10, five-six hours to set a visitor back $15, and more than six hours will cost $20.
The daily maximum charge will be set at $20. From 9pm to 8am will be free.
Payment will be made at three pay stations or at validation machines.
The system will be policed by boom gates, with special height entry machines to distribute tickets to buses and minivans.
“The paid parking system is to be used for all visitors regardless of the purpose of their visit, including large buses, taxis, motorbikes and will operate 24 hours a day,” tender documents said.
The price range is more expensive than that imposed on public servants in the Parliamentary zone, where motorists will be hit with hourly fee of $2.50 and a daily rate of $12.
A Parliamentary Services spokeswoman said the department wanted to start pay parking at Parliament House “as close as possible” to the Parliamentary Zones start date.
“Our objective is to provide accessible car parking for visitors to Parliament House,” the spokeswoman said.
“Parking fees are being finalised, guided by recent advice from the National Capital Authority about their charges.
“Fees will be set in advance of installing the new paid parking system in the visitor car park at Parliament House."
Parliament House Paid Parking. According to the Canberra Times, paid parking will start in November. This shouldn't be too much of a problem as the first 2 hours are reported to be free. The early group could meet at 5:00pm for a 4k run and leave by 7:00pm after the interval training.
The full article.
Visitors to Parliament House will be forced to pay for parking from November.
But the Department of Parliamentary Services is yet to confirm the cost of a stay at the building’s visitor car park.
Parking in the 325-space public car park, under the forecourt of the building, is currently free and limited to three hours.
Tender documents say the infrastructure will be installed in the Parliament House lot by late October and public pay parking will become operational from November 6.
But the start date is five weeks after pay parking will be introduced in the Parliamentary Triangle, raising the possibility the lot will be overrun with fare evaders.
Workers and visitors will be forced to pay for car parking on national land from October 1.
Tender documents said the Parliament House system would operate 24 hours a day, seven days per week.
A Department of Parliamentary Services spokeswoman said parking fees are still being finalised.
But tender documents reveal a draft range, which says the first two-hours are set to be free.
The price then steadily increases for each additional hour.
A two-three hour visit will cost $3, three-four hours has been priced at $5, four-five hours to cost $10, five-six hours to set a visitor back $15, and more than six hours will cost $20.
The daily maximum charge will be set at $20. From 9pm to 8am will be free.
Payment will be made at three pay stations or at validation machines.
The system will be policed by boom gates, with special height entry machines to distribute tickets to buses and minivans.
“The paid parking system is to be used for all visitors regardless of the purpose of their visit, including large buses, taxis, motorbikes and will operate 24 hours a day,” tender documents said.
The price range is more expensive than that imposed on public servants in the Parliamentary zone, where motorists will be hit with hourly fee of $2.50 and a daily rate of $12.
A Parliamentary Services spokeswoman said the department wanted to start pay parking at Parliament House “as close as possible” to the Parliamentary Zones start date.
“Our objective is to provide accessible car parking for visitors to Parliament House,” the spokeswoman said.
“Parking fees are being finalised, guided by recent advice from the National Capital Authority about their charges.
“Fees will be set in advance of installing the new paid parking system in the visitor car park at Parliament House."
Tuesday, 19 August 2014
Friday 15 to Sunday 17 August Capital to Coast. Kym Chisholm finished!
Saturday 10 August: Annette Sugden ran in the Bean$ for Brains Fun Run, held on the Wynnum foreshore.
Other results:
Friday 1 August Customs 5k
Bron Sparkes 24:54
Bronwyn Calver 24:54
Caroline Campbell 32:00
27 finishers
Saturday 2 August Ginninderra #119 Parkrun 5k
107 finishers
Saturday 2 August Tuggeranong #76 Parkrun 5k
24 David Webster 21:58 M60
34 David Clarke 22:38 M55
76 William Muscat 28:07 M11 New PB!
77 Jen Bright 28:07 W35
132 finishers
Saturday 2 August Gungahlin #42 Parkrun 5k
23 Janene Kingston 23:13 W50 New PB!
85 finishers
Saturday 2 August YCRC Dunrossil Drive 4.2k
8. Ewen Thompson M55 19:25
10 finishers + 15 junior finishers
Saturday 2 August AMRA Bush Capital 5k Men
8 finishers
Saturday 2 August AMRA Bush Capital 5k women
21 finishers
Saturday 2 August AMRA Bush Capital 10k Men
25 finishers
Saturday 2 August AMRA Bush Capital 10k Women
26 finishers
Saturday 2 August AMRA Bush Capital 16k Men
49 finishers
Saturday 2 August AMRA Bush Capital 16k Women
46 Emma Padovan 1:46:33
50 finishers
Saturday 3 August AMRA Bush Capital Half Marathon Women
3 Kym Chisholm 1:35:52
4 Jen Bright 1:38:38
16 Amanda Ruffin 1:59:10
18 Bron Sparkes 2:02:15
38 finishers
Saturday 3 August AMRA Bush Capital Half Marathon Men
I was a dnf. Will it be my last race?
64 finishers
Saturday 3 August AMRA Bush Capital Marathon Women
5 finishers
Saturday 3 August AMRA Bush Capital Marathon Men
17 Roger Pilkington 4:48:28 (2:11:35, 2:36:53)
19 finishers
Sunday 3 August YCRC Women’s Jogalong 6k
40. Kathy Sims W60 28:16
44. Marilyn Banfield W65 36:33
45. Cathy Montalto W60 32:07
63. Caroline Campbell W70 37:35
71 finishers
Friday 8 August Customs 5k
Caroline Campbell 31:20
Saturday 9 August Ginninderra #120 Parkrun 5k
31 Bron Sparkes 24:37 W35 New PB!
111 finishers
Saturday 9 August Tuggeranong #77 Parkrun 5k
21 David Clarke 20:55 M55
127 finishers
Saturday 9 August Gungahlin #43 Parkrun 5k
15 Nadine Morrison 22:55 W45
19 Janene Kingston 23:39 W50
64 finishers
Saturday 9 August YCRC Yarralumla Bay 8k
5. Andrew Matthews M55 41:10
8 finishers
Saturday 9 August YCRC Yarralumla Bay 4k
14. Caroline Campbell W70 22:48
17 finishers
Saturday 10 August Sydney City to Surf
1481 Jennifer Bright 59:20
3665 Helen Larmour 64:04
5330 Maria O’Reilly 66:21
5350 Craig Davis 66:23
6115 Mick Horan 67:20
6123 Kelley Flood 67:20
7040 Daniel Fernandez 68.27
7142 Kathy Sims 68:33
8542 Gabrielle Brown 70:06
9950 Lucia Pietropaoli 71:43
10083 Ewen Thompson 71:52
10180 David Baussmann 71:58
11851 Warrick Howieson 73:41
13966 Katherine Sheppard 75:53
18324 Cathy Montalto 79:52
21017 Rae Palmer 82:12
23066 Ruth Baussmann 83:00
Are there other speedygeese who ran? Tell me and I will add them to the list!
Friday 15 August Customs 5k
Jen Bright ran...
Bron Sparkes 24:30
Saturday 16 August Ginninderra #121 Parkrun 5k
69 Ruth Baussmann 28:51 W60
89 Dom Sparkes 32:13 M10
90 Bron Sparkes 32:14 W35
116 finishers
Saturday 16 August Tuggeranong #78 Parkrun 5k
23 David Webster 21:55 M60
26 David Clarke 22:02 M55
175 finishers
Saturday 16 August Gungahlin #44 Parkrun 5k
101 finishers
Saturday 16 August Shellharbour #10 Parkrun 5k
36 Miranda Rawlinson 29:19 W60
76 finishers
Saturday 16 August YCRC Runners Shop 10k
35. Andrew Matthews M55 47:12
36. Kathy Sims W60 47:26
37. Roger Pilkington M55 48:22
50. Ruth Baussmann W60 57:21
55 finishers
Saturday 16 August YCRC Runners Shop 5k
33 finishers
City To Surf: Ruth and Emma
City to Surf: Jen, David and Ruth.
Monday, 18 August 2014
His band "Creed" may no longer exist, but in Scott Stapp's comeback album his writing and singing is better than ever!
Song of the Week, "Proof of Life"
From http://youtu.be/asxRFgPpoDU
Song of the Week, "Proof of Life"
From http://youtu.be/asxRFgPpoDU
Sunday, 17 August 2014
Saturday, 16 August 2014
Congratulations to Miranda who ran the Shellharbour parkrun this morning. Lovely views, steep escarpment down to beach, along beach, around a lake, back up steep escarpment! Exhausted, but is now the proud possessor of her age group record!
Friday, 15 August 2014
Thursday, 14 August 2014
Wednesday, 13 August 2014
Tuesday, 12 August 2014
Bananas - the best food there is - I have eaten a banana every morning with my breakfast for 50 years (except when they weren't available). Ripe bananas are a great source of energy for runners.
Let's all sing the banana song
from http://youtu.be/sFukyIIM1XI
"Time flies like an arrow. Fruit flies like a banana." - Groucho Marx
Let's all sing the banana song
from http://youtu.be/sFukyIIM1XI
"Time flies like an arrow. Fruit flies like a banana." - Groucho Marx
Monday, 11 August 2014
Song of the week: "Run", by Snow Patrol
From http://youtu.be/AOBs8dU4Pb8
This has been one of my favourites for ten years.
From http://youtu.be/AOBs8dU4Pb8
This has been one of my favourites for ten years.
Sunday, 10 August 2014
I am about to start a series of jogs around the Canberra Centenary Trail, but here is a serious race on the same trail which can be split into a four person relay.
From Prachar Stegemann
The Sri Chinmoy Canberra 101 Trail Run will be staged in and around Canberra on Sunday 28 September 2014. The Sri Chinmoy Canberra 101 Trail Run is born from the success of the Sri Chinmoy Canberra Centenary Trail Run held in 2013 to celebrate the Centenary of Canberra. Since Canberra has turned 101 in 2014, one kilometre will be added to the route from 2013...
When? – Sunday 28 September, 6 am start for solo runners, 6.30 am start for relay teams
Where? – all around Canberra
What? – a challenging, thrilling and utterly rewarding tour of the best of Canberra's hills, bush reserves and scenic delights
Why? – to celebrate the soul, scenery and life of our Capital city
How? – enter online now!
A golden opportunity to run Canberra's best tracks and trails – in a day
For lovers of trails there can be no better way to celebrate our unique capital, conceived as a "city in the bush". The course comprises mostly tracks and fire trails through Canberra's extensive tracts of native bushland, with some linking cycle paths through urban areas. Starting and finishing at Regatta Point on Lake Burley Griffin, the route describes a wide circle including:
* Parliament House, Red Hill, Isaacs Ridge, Farrer Ridge
* Mt Taylor, Cooleman Ridge
* Stromlo Forest Park, National Arboretum
* Aranda Bushland, Black Mountain Reserve, Bruce Ridge, O'Connor Ridge
* Mt Majura, Mt Ainslie and Anzac Parade
The race is open to solo runners as well as relay teams of 4, with relay legs of around 25 km each. The race will commence at 6:00am for solo runners and 6:30am for relay teams, with a midnight cut-off (18 hours for solo runners, 17.5 hours for relay teams).
View the full course map, including the relay changeover points (please note, the route through Stromlo Forest Park on leg 2 is currently being revised and may include the additional kilometre...), and read the event information.
Online entry is now open.
From Prachar Stegemann
The Sri Chinmoy Canberra 101 Trail Run will be staged in and around Canberra on Sunday 28 September 2014. The Sri Chinmoy Canberra 101 Trail Run is born from the success of the Sri Chinmoy Canberra Centenary Trail Run held in 2013 to celebrate the Centenary of Canberra. Since Canberra has turned 101 in 2014, one kilometre will be added to the route from 2013...
When? – Sunday 28 September, 6 am start for solo runners, 6.30 am start for relay teams
Where? – all around Canberra
What? – a challenging, thrilling and utterly rewarding tour of the best of Canberra's hills, bush reserves and scenic delights
Why? – to celebrate the soul, scenery and life of our Capital city
How? – enter online now!
A golden opportunity to run Canberra's best tracks and trails – in a day
For lovers of trails there can be no better way to celebrate our unique capital, conceived as a "city in the bush". The course comprises mostly tracks and fire trails through Canberra's extensive tracts of native bushland, with some linking cycle paths through urban areas. Starting and finishing at Regatta Point on Lake Burley Griffin, the route describes a wide circle including:
* Parliament House, Red Hill, Isaacs Ridge, Farrer Ridge
* Mt Taylor, Cooleman Ridge
* Stromlo Forest Park, National Arboretum
* Aranda Bushland, Black Mountain Reserve, Bruce Ridge, O'Connor Ridge
* Mt Majura, Mt Ainslie and Anzac Parade
The race is open to solo runners as well as relay teams of 4, with relay legs of around 25 km each. The race will commence at 6:00am for solo runners and 6:30am for relay teams, with a midnight cut-off (18 hours for solo runners, 17.5 hours for relay teams).
View the full course map, including the relay changeover points (please note, the route through Stromlo Forest Park on leg 2 is currently being revised and may include the additional kilometre...), and read the event information.
Online entry is now open.
Saturday, 9 August 2014
Friday, 8 August 2014
Thursday, 7 August 2014
Wednesday, 6 August 2014
Tuesday, 5 August 2014
Monday, 4 August 2014
Sunday, 3 August 2014
Saturday, 2 August 2014
16th November 2014
50km, 30km & 10km Trail Races
Limited Entries!
- Exciting New Courses
- $50 Mizuno Finishers Shirt
- Finishers Medal
- Free Post-Race Breakfast
- Free On-site Camping
- Electronic Timing
The STROMLO Running Festival is now entering its sixth year with some new and exciting changes. As you may be aware, the event has been moved from its traditional February time-slot to now be held in November.
In 2014, the STROMLO Running Festival will now concentrate on three trail running events: a 50km, a 30km, and a 10km.
The early bird entry fee ($80 for 50km, $60 for 30km and $40 for 10km) includes:
Mizuno finishers shirt (RRP $50)
A finishers medal
Post-race breakfast
Access to on-site camping
Electronic Timing
Entries for all events are limited, so enter early to make sure you don't miss out - ENTER NOW!
All of the courses have been revised for 2014 and now start and finish from STROMLO Forest Park. The unique clover leaf designed courses will ensure plenty of opportunity for spectators to support their loved ones, while providing an event for runners of all levels - beginners through to the very experienced. Aid stations will be positioned at approximately every 5km on all of the courses.
Starting at 8am, the 10km course skirts around the lower slopes of Mt Stromlo, providing beautiful scenery with a few undulations suitable for runners of all levels. The field will be limited to a maximum of 400 participants and there is no cut-off time. The field will be limited to a maximum of 400 participants and the event will start at 8:00am.
Participants in the 30km event will initially complete the 10km course before passing through the event hub and completing a second loop of 20km. The 20km loop is a challenging run which travels around the western part of Stromlo Forest featuring amazing views of the Brindabella mountains before ascending the western side of Mt Stromlo to take in all of the glory of Canberra. The final few kilometres are a fast descent back down to the event hub and the finish line. There is a 4 hour cut-off to be considered an official finisher of the 30km event. The event will start at 7:30am and the field will be capped at 300 participants.
For those runners seeking a real challenge this could be exactly what you are looking for. The clover leaf course includes of the 10km and 20km loops featured in the 30km event, and follows with an additional 20km loop which travels east along the Molonglo River and climbs through the Arboretum to the top of Dairy Farmers hill, providing a stunning view of Lake Burley Griffin, before returning through pine forests to the event hub and the well-deserved finish line. This event will be a tough 50km race and is intended for accomplished runners who are capable of running a marathon in under 4 hours. Although there is no qualifying performance required to enter the 50km event, in order to receive what will be a highly sought after finishers medal and t-shirt, competitors must complete the course in under 5 hours. It is important that runners are aware that a strict cut-off time of 3 hours will be applied as competitors pass through the 30km point. Any runner outside this time will be considered to be a 30km event finisher. The event will be limited to 300 competitors and start at 7am.
Looking for a qualifier for the 6-Foot Track Marathon? The 30km and 50km events are now both listed as qualifying events
Early bird entries will be taken from the 1st of August through to the 31st of October. Entry fees will then increase to late entry prices from 1st November and online entries will be open until the 13th of November. Entries are limited for all events, so please enter early to ensure you don't miss out. If positions are still available late entries will be taken at the event hub on Saturday afternoon between 4pm and 6pm at late entry prices.
ENTRY COSTS
EARLY BIRD ENTRY (1ST AUGUST – 31ST OCTOBER)
Lighting Strike 50km: $80
Lightning Strike 30km: $60
Lightning Strike 10km: $40
LATE ENTRY (1ST NOVEMBER – 16TH NOVEMBER)
Lighting Strike 50km: $100
Lightning Strike 30km: $80
Lightning Strike 10km: $60
We are also excited to announce the Indigenous Marathon Project (IMP) as the event's 2014 charity partner. The IMP is a health promotion charity, established by Rob de Castella in 2009, that uses running to instil pride and demonstrate the incredible capacity Indigenous Australian men and women have to achieve. Click here to find out more about the IMP.
More information about the events, courses, sponsors, fund raising ,accommodation and more, at the event website http://www.stromlorunningfestival.com.au/
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