It's all downhill from here

Speedygeese race results:
Sunday 7 June YCRC 6k Women’s Jogalong
Nadine Morrison W45 27:20
Cathy Montalto W60 31:04
Thea Zimpel W30 33:17
Caroline Campbell W70 40:58
73 finishers

Friday 26 June Customs 5k
Caroline Campbell 31:40
20 finishers

Saturday 27 June 5k Ginninderra Parkrun #165
63 Bron Sparkes 26:52 W35
140 finishers

Saturday 27 June 5k Tuggeranong Parkrun #122
12 David Clarke 19:39 M55
22 Peter Thomson 21:38 M50
38 Julia Anderson 23:05 W40
43 Ewen Thompson 23:54 M55
48 Bronwyn Calver 24:31 W45
143 finishers

Saturday 27 June 5k Gungahlin Parkrun #88
34 Gary Bowen 23:31 M55
53 Brett Morrison 26:11 M45 New PB!
107 finishers

Saturday 27 June YCRC Symonston 9k
13. David Clarke M55 44:21
21 finishers

Saturday 27 June YCRC Symonston 4.5k
8. Isaac Muscat U12 21:31
9. Jennifer Bright W35 21:33
10. Ewen Thompson M55 21:43
22 finishers

Sunday 28 June ACTVAC Mt Ainslie 9.3k
6 Janene Kingston W50 47:40 75.0% **silver**
8 Geoff Moore M65 44:37 81.5 **bronze**
12 Rod Lynch M55 38:03 84.5
15 Nadine Morrison W45 46:41 70.3
16 David Clarke M55 41:40 79.2
24 Peter Thomson M50 42:38 75.0
31 Mick Charlton M60 57:13 60.6
40 William Arthur M60 56:59 61.1
42 Maria O'Reilly W60 48:01 82.0
43 Helen Larmour W55 45:31 82.2
55 Louise Sharp W30 41:34 72.8
58 Gabrielle Brown W50 56:20 63.5
64 Roger Pilkington M55 51:41 63.0
66 Stuart Doyle M45 35:58 85.7
67 Caroline Campbell W70 64:27 73.2
68 Ruth Baussmann W65 64:24 65.2
68 finishers

Sunday 28 June ACTVAC Mt Ainslie 4.5k
17 Jill Pearson W55 24:18 71.6%
20 Gary Bowen M55 22:38 67.2
41 finishers

Mercy

Song of the week: "Mercy", by Muse. Another brilliant song and videoclip from their brand new album, "Drones".

At https://youtu.be/yj8Xpdx60Ws

Mount Ainslie handicap photos. And an 81.5% AST.

I am passing Imogen and Simon towards the end of today's 9.3k handicap race


But being passed again by Imogen


The all-talented Morrison family


Rod and Mary Ann debriefing


Announcements time


Ruth and Margaret chatting over coffee


Janene silver, myself bronze.

I was delighted to get an 81.5% AST, which is more than 5 percentage points better than last month's improved result.

Early start Sunday.

I'm up early tomorrow, Sunday, to run this month's Vets handicap. My favourite Vets course, Mt Ainslie. It has a nice long hill towards the end where one can pass everyone else. My main danger is running too fast and getting over-handicapped for future runs. And I hope it's not too foggy. But at least this year the wind won't be coming off the snow for the first 2k.

Monday is my sleep-in day. I do like Mondays.

Four Moore Boys

The Moore boys in Townsville: three are now into athletics (a first, a second and a fifth in the 100m) and gymnastics (two golds and a silver); and the fourth is saving Gotham City. All photos taken by Lisa last weekend.

Proud Grandfather, me.

aggression

speedygeese training

Last Thursday training was washed out. We cancel only when Dickson Oval is closed.

On Sunday Dave, Jen, and Thommo ran a fast 3x1k at Stromlo Forest Park, I was going on a long walk instead and didn't attend.

Then on Monday 22nd Julia and I ran a fast 8k early, after which Alex, Andy, Isaac, Jen, Pieta, Rae, Ruth, Susan and new W45 Vanessa joined Julia and ran continuous relays at the flagpoles. Later a number of us enjoyed dinner at the Yacht Club.

I will be at training this Thursday but then will be away for one week. Training will continue in my absence.

speedygeese race results

Tuesday 16 June AMRA Black Mountain Run-Up 2.6k
19 finishers

Friday 19 June Customs 5k
Peter Thomson 25:28
Caroline Campbell 33:16
22 finishers

Saturday 20 June 5k Ginninderra Parkrun #164
158 finishers

Saturday 20 June 5k Tuggeranong Parkrun #121
10 David Clarke 19:56 M55
11 Jen Bright 19:59 W35
23 Peter Thomson 21:30 M50
35 Julia Anderson 22:55 W40
56 Ewen Thompson 24:51 M55
61 Bronwyn Calver 25:16 W45
94 Marie Fischetti 28:01 W55
182 finishers

Saturday 20 June 5k Gungahlin Parkrun #87
18 Nadine Morrison 21:37 W45 **New PB**
29 Gary Bowen 22:53 M55
81 Margaret McSpadden 31:00 W65
113 finishers

Saturday 20 June YCRC Ginninderra Creek 5k
10. Ewen Thompson M55 24:08
15 finishers

Saturday 20 June YCRC Ginninderra Creek 10k
12. David Clarke M55 43:58
15. Peter Thomson M50 49:02
19. Geoff Moore M65 49:34
23 finishers

An oldie but a goodie (just like you, dear reader)

Song of the week: I Heard It Through the Grapevine, by Creedence Clearwater Revival
Long version.
From https://youtu.be/NXJQOWsp6f4

See where I walked - arboretum 8.6k

Today's morning walk with Rob & Carol Ey, Jenny, Michael Freer and others.

We used to run around here a lot.

For a 12MB panoramic view, from Mt Barrer, click on the photo below, to enlarge it to full size! Then make sure to View Actual Size (Ctrl-0) and scroll to see the view in all its glory. Remember, I did say it was 12MB, so it will take a few moments to download.



With all the development going on, this view will change from week to week. Come back in 5 or 10 years time and the some of the near landscape will be unrecognisable.

almost home

The Bush Capital Marathon Festival is coming

You'd be crazy to miss it

Bush Capital Bush Marathon Festival
Location: Canberra
Dates: 1 & 2 August 2015
Events: 2k, 5k, 10k, 16k, Half Marathon, Marathon, 63k Ultra
Registration: https://www.registernow.com.au/secure/Register.aspx?E=17086

During the 2014 Bush Capital Half Marathon I collapsed and fell, leading to an extendive time of medical tests and no training.

My "Plan A" is to enter and run the Half Marathon again, this time problem free, as a declaration that I am fully recovered and ready to continue a long and prosperous running career for years to come.

So bring on Sunday 2nd August!

Or I might be crazy to run it. As my relatives might say:

speedygeese training

At Dickson Thursday 11th: I ran early. Dave, Helen, Julia, Roger, Susan ran 300m & 200m intervals.

On Sunday Andrew, Dave, Lucia and I trained at Stromlo Forest Park

At Parliament House Monday 16th Marie, Julia and I ran early.
The main session was 15 x 160m one 2 minutes at the Reconciliation Place ramp. Participating were Alex, Andy, Colin, Dan, Diana, Isaac, Janene, Julia, Pieta, Rae, Susan, Tori & Warrick.

Training this coming Thursday at Dickson will be cancelled if and only if the ground is officially closed. Check the website tomorrow at http://www.sport.act.gov.au/sportsgrounds. The grounds are closed today (Wednesday).

speedygeese race results and championship victories

Friday 12 June Customs 5k
Caroline Campbell 32:11
22 finishers

Saturday 13 June 5k Ginninderra Parkrun #163
65 Bron Sparkes 26:20 W35
146 finishers

Saturday 13 June 5k Tuggeranong Parkrun #120
5 David Clarke 19:45 M55
24 Julia Anderson 22:40 W40
32 Leonie Doyle 23:31 W45 **New PB**
38 Peter Thomson 23:45 M50
58 Bronwyn Calver 25:08 W45
166 finishers

Saturday 13 June 5k Gungahlin Parkrun #86
27 Gary Bowen 22:38 M55
130 finishers

Saturday 13 June ACTVAC 8k Cross Country Championships
Louise Sharp W30 32:49.7 **W30 GOLD**
Geoff Moore M65 35:24.5 **M65 GOLD**
Maria O'Reilly W60 38:21.8 **W60 GOLD**
Gabrielle Brown W50 42:41.1 **W50 GOLD**
Caroline Campbell W70 48:27.8 **W70 GOLD**

Saturday 13 June ACTVAC 12k Cross Country Championships
Stuart Doyle M45 44:33.5 **M45 SILVER**
David Clarke M55 54:00.0 **M55 GOLD**
Peter Thomson M50 57:05.5 **M50 BRONZE**
Ewen Thompson M55 58:43.2 **M55 BRONZE**


The Stromlo Forest Park desert where the cross country was held.
From https://youtu.be/0lLYWJ4zSeg. Video by Ewen.

Knights of Cydonia

Song of the week: Muse - "Knights of Cydonia"
From https://youtu.be/Q3Yc3HhSl1Q
In their 2006 album "Black Holes and Revelations"



This week’s aria charts has four good albums! It was about time the popular music improved.
1. "Drones" – Muse
4. "Beneath The Skin" - Of Monsters And Men
11. "Wilder Mind" - Mumford & Sons
14. "Empires" - Hillsong United

I have all four.

How to tie running shoe laces

A different way to tie shoelaces which works!
I followed this tip months ago and haven't had any problems since.
From https://youtu.be/IijQyX_YCKA

Purple Patch

That's three weekends in a row when I have run well. Today was by far the best - a win in the M65s in the ACT 8k cross country championships. On paper a close race, but I took the lead at 3k and ran away from the opposition. The 5k split was 21:40 which is as fast as I have run on the road this year for 5k. And for the third week in succession, I have finished strong with a bit to spare. I don't know my final time, but it will be interesting to compare the time with past years, I suspect it's my best for many years.

How did I do it? I have been training well, I had one token rest day, Friday, and I set myself for a fast race, determined to win.

Now there is the rest of the weekend to celebrate, then back into training.

better being bedewed and bedampened

Everything is dying, We want rain! The green green grass of Stromlo is hard and brown and we are racing there tomorrow.

Why Consistency Matters with Exercise

I have quoted some of this before but it is worth repeating.

"It's common wisdom that missing a day or two of exercise makes it harder to get back to it the next day, but The New York Times points out that it's not as cut and dried as simple motivation. A number of other factors show how important consistency is when sticking to a workout.

Keeping a tight schedule with exercise matters because when you skip a lot of days in a row the health benefits start to dissipate. At first, this is just a decrease in the positive metabolic aspects, but eventually skipping exercise affects motivation, endurance, and can increase injury:

Endurance also fades if you skip exercising for too many days in a row. The same is true, sadly, with motivation. In study after study, researchers have found that one of the primary reasons people continue exercising is that they enjoyed yesterday’s exercise or the exertions of the day before; they felt healthier and more physically masterful afterward and wish to relive that sensation. Longer periods between exercise sessions potentially could dull that enthusiasm.

Similarly, there is some evidence that injury rates can rise after a multiday layoff, especially in activities requiring well-honed technique. A 2011 study of circus performers found that two-day breaks between performances lessened injury rates, but the rates rose again if performers rested for three days or more.

The fact is that you don't want to miss more than a couple days in a row if you can help it. Motivation alone is tough to get back after that, but the health effects are just as important. It's a good thing working an exercise routine into your schedule isn't too hard."

Gungahlin Parkrun 6 June
Nadine

Gary

Brett

Margaret

speedygeese training

Thursday: At Dickson I ran early, then the group of Dave, Janene, Jen, Kathy, Maria, Roger, Susan and Thea ran 12 x 300m in teams of 2.

Sunday: Andrew, Dave and I ran at Stromlo Forest Park. Thick fog: it was minus 4 degrees when I arrived, and minus 4 degrees when I left.

Monday: Julia and I ran early at Parliament House, then the group of Andy, Colin, Isaac, Jen, Rae and Susan ran Rose Garden 200s. It was too cold to contemplate anything less sheltered.

...and lots of gym work

latest speedygeese results

Sunday 31 May MS Fun Run 10k
7 David Clarke 42:29
181 finishers

Tuesday 2 June AMRA Mt Ainslie Run-Up 2.2k
13 finishers

Friday 5 June Customs 5k
Peter Thomson 24:04
Caroline Campbell 31:22

Saturday 6 June 5k Ginninderra Parkrun #162
55 Helen Northey 25:54 W35
60 Thea Zimpel 26:32 W30
142 finishers

Saturday 6 June 5k Tuggeranong Parkrun #119
10 David Clarke 20:15 M55
11 Peter Thomson 20:18 M50
30 Isaac Muscat 22:22 M11
31 Jen Bright 22:25 W35
70 Bronwyn Calver 25:42 W45
179 finishers

Saturday 6 June 5k Gungahlin Parkrun #85
27 Nadine Morrison 21:57 W45
31 Gary Bowen 22:35 M55
79 Brett Morrison 29:18 M45
84 Margaret McSpadden 29:49 W65
120 finishers

Saturday 6 June YCRC SFP 6k
7 Stuart Doyle M45 22:01
25 Louise Sharp W30 27:14
26 Geoff Moore M65 27:49
27 Ewen Thompson M55 28:40
35 Caroline Campbell W70 37:42
36 finishers

Monday 8 June Sri Chinmoy Half Marathon
Peter Thomson 1:39.39

Monday 8 June Sri Chinmoy 5k
David Clarke 35:23
Andrew Simpson 36:28

A previous Sri Chinmoy Half Marathon:

Wish

Song of the Week: Lifehouse - "Wish"
At https://youtu.be/LG6cWiBtPgE  (audio)
From a new album“Out of the Wasteland” to be released here on 19 June.

The Simplicity of Running

The coldest month

"Experience the beauty and charm of Canberra through four distinct seasons.
"Canberra weather is relatively dry with warm to hot summers and cool winters. January is the hottest month and July is the coldest. Being Australia's largest inland city, the humidity is generally quite low and it is generally not very windy."

Cool winters! Can't wait for the "coldest" month!





Parkrun won't happen for me while it's this cold.

who are you again?

Avril's first Half Marathon

I took Avril to the YMCA Half Marathon last month. She hadn't run one before, mainly done Parkruns, working her way up from the back of the field. Afterwards she wrote an article for the website "Running Mums Australia". Here it is: http://runningmumsaustralia.com.au/2015/06/01/my-first-half-marathon-by-avril-pounds/

speedygeese training. running late.

On Thursday 28th: I ran long early, then supervised a small group of Colin, Jen, Kathy, Roger, Susan and Thea who did a 31 minute ladder - 5 minutes fast (3 minutes slow); then 4 (3); 3 (3); 2 (3); and 5 to finish.

Monday 1st June: The first day of winter was freezing. Once we were moving though it was OK, though. I ran early with Thommo and Paul; we started a bit late. At 5:30pm we warmed up then ran under lights along the west side of Parliament House on the grass: 400m fast; 200m float, 200m fast and about 3 minutes break, repeating this 3 more times. Attending were Alex, Andrew, Andy, Garry, Isaac, Jen, Nicole, Paul, Peter, Pieta, Susan and Warrick. Others to call in were Julia (injured), Diana (warm-up only), and Christopher (late).

Coming up: There are quite a few events coming up this long weekend: I will be at the YCRC race early Saturday afternoon, a 6k at Stromlo Forest Park; then on Sunday resume my 7:30am training session at the same venue; and on the Monday holiday, conduct training at Parliament House at the usual time. Hoping to see you at one of these!

Late.

speedygeese race results

Sunday 17 May RunACT Winter Series #2 Fadden Pines
Open 6k handicap
Ewen Thompson 29:05.48

Friday 29 May Customs 5k
Peter Thomson 24:00
21 finishers

Saturday 30 May 5k Ginninderra Parkrun #161
65 Thea Zimpel 26:09 W30
140 finishers

Saturday 30 May 5k Tuggeranong Parkrun #118
9 David Clarke 19:59 M55
29 Isaac Muscat 21:42 M11
30 Jen Bright 21:45 W35
41 Ewen Thompson 22:51 M55
66 Leonie Doyle 24:45 W45
184 finishers

Saturday 30 May 5k Gungahlin Parkrun #84
41 Gary Bowen 22:49 M55
143 finishers

Saturday 30 May 5k Cooks River Parkrun # 17
10 Peter Thomson 21:34 M50
62 finishers

Sunday 31 May ACTVAC Handicap
West Stromlo 7.5k
9 Geoff Moore M65 37:35 76.2%
11 Janene Kingston W50 39:14 70.9
17 Rod Lynch M55 30:51 82.4
26 Mick Charlton M60 45:17 60.4
28 Nadine Morrison W45 38:01 68.3
48 Margaret McSpadden W65 53:04 65.1
50 Christopher Lang M60 49:43 55.2
54 Roger Pilkington M55 39:26 65.3
55 Louise Sharp W30 33:36 70.7
59 Helen Larmour W55 36:33 80.6
63 Andrew Matthews M55 49:23 52.1
64 Stuart Doyle M45 29:25 82.6
68 finishers

West Stromlo 4k
22 Cathy Montalto W60 23:15 72.2%
35 finishers

Sunday 31 May Kep Ultra 100k
Liz Bennett completed this.

Tuggeranong Parkrun


Dave Clarke


Jen Bright with Isaac


Ewen Thompson


Leonie Doyle

TGIM

Monday - my favourite day of the week. It's today I meet my speedygeese friends for interval and/or hill training.

Song of the Week: "Of Monsters And Men" have a new album coming out this month. At last. From the album, the first track to be released on video, "Crystals"

At https://youtu.be/_-PgPZ3F9P4