Song of the week

Song of the week: Money For Nothing, by Dire Straits
From https://youtu.be/wTP2RUD_cL0

they're not there today

parkrun day

I missed this morning's parkrun. It can wait another week. Parkrun is on 52 weeks a year in hundreds of locations. I hope you all ran well. http://www.parkrun.com.au/tuggeranong/


..not so, parkruns are free. Otherwise it's all true.

what a difference a day makes

Thursday. Fit and well. Running around.
Friday. Sick as a dog.

Here are some grandchildren pics to cheer me up.


Sophie. And one of four new guinea pigs


Jarod. Back in Canberra again, this time for schools Mountain Bike championships.

pizza cat

From https://youtu.be/OsOYg5gpS0s

“there's no such thing as bad weather, only inappropriate clothing” – Isaac

I was a bit surprised how few joined us for training this week.

Thursday at Dickson under lights: Dave, Kathy, Roger, Susan, Thea and Tory attended, running 4 x 3 minutes on the track, plus a shuttle relay.

Sunday at Stromlo Forest Park: just me, running 13k and enjoying feeling recovered from a seven week cold.

Monday at Parliament House: I ran early; then Susan, Jen, Isaac and I warmed up and ran 100m intervals; I did 12 and the others did 8. We were well sheltered from the cold wind and rain. Note to others: Monday training is never cancelled. I can understand people not wanting to drive in that weather. However the roads were fairly empty, just the usual handful of lunatics in a hurry to get home.

OK; on the worst of days I have done extra gym sessions, and pushed harder. Hoping you are the same.

speedygeese race results

Saturday 15 August 5k Cooks River Parkrun #28
8 Peter Thomson 21:04 M50
61 finishers

Tuesday 18 August AMRA Black Mountain Run-Up 2.6k
25 finishers

Friday 21 August Customs 5k
Peter Thomson 24:50
Caroline Campbell 31:23

Saturday 22 August 5k Ginninderra Parkrun #173
51 Bron Sparkes 25:05 W35
69 Thea Zimpel 26:41 W30
151 finishers

Saturday 22 August 5k Tuggeranong Parkrun #130
12 David Clarke 19:46 M55
30 Peter Thomson 21:47 M50
33 Geoff Moore 22:00 M65 New PB!
38 Julia Anderson 22:49 W45
47 Bronwyn Calver 23:59 W45
80 Marie Fischetti 27:15 W55
158 finishers

Saturday 22 August 5k Gungahlin Parkrun #96
38 Janene Kingston 23:15 W50
46 Gary Bowen 23:59 M55
101 Margaret McSpadden 31:12 W65
130 finishers

Sunday 23 August ACTVAC Half Marathon
M55 Dave Clarke 1:34:54 *silver*
M50 Peter Thomson 1:38:19
M45 Craig Davis 1:42:59
W60 Maria O'Reilly 1:45:20 *gold*
W55 Helen Larmour 1:47:30 *gold*
M60 Dave Webster 1:49:08
W50 Gabe Brown 1:53:02 *silver*
W55 Tori Hennig 2:04:31 *silver*
M65 Bill Arthur 2:07:59
W40 Susan Sturgeon 2:12:04
W70 Caroline Campbell 2:17:06 *gold*

Nothing has changed. The world is still arguing.

Song of the week: "Dancing On The Jetty" by INXS.
From https://youtu.be/7I8UJvkiJPw

...or even a Half

Looked like good conditions for the Vets Half this morning. I ran two thirds of a half around Stromlo instead, musn't over-race.

getting faster while getting older

Yippee spring arrived in Canberra today (however temporarily). Nicely timed to coincide with our 45th wedding anniversary.

I was pleased to discover that my Tuggeranong parkrun time this morning was a "New PB!" by 6 seconds. It should still be possible for me to take another minute or two off that in the next few weeks, and achieve my goal times before competing in the Masters Games in early October.

Despite seven weeks with a cough/cold, little running, lots of gym work, I seem to be OK.

It's the gym work that has kept me strong.

I am not even thinking about what I might train for after the Games.

One impossible challenge at a time.

Being good at maths...

Actually I ran 6k. That's more than 3 miles, right?

The 10 biggest myths about running

1. You Need To Have A Certain Body Type

Anyone with any body type can be a runner.

2. Stretch Before You Run

It's very important for your muscles to be warmed up before stretching. Cold muscles are at the highest risk for injury, which can happen while/from stretching.

3. Runners Don't Need To Strength Train

Running strengthens your muscles, but strength training helps to strengthen them even more, building your running potential.

4. Barefoot Running Will Reduce Injuries

The opposite is the case if you are not used to running in minimalist shoes or barefoot and jump right into it.

5. You Have To Run Every Day To Improve

It’s really not true.

6. Running Is Bad For Your Knees

Among non-runners, definitely the biggest myth is that running somehow isn't healthy or will destroy your knees.

7. Drink At Every Water Station

This is simply not true. Drink for thirst and you are less likely to be over-hydrated.

8. Potassium Will Prevent Cramping

Muscle cramps are caused by muscle fatigue. Cramping has more to do with not training properly or being dehydrated.

9. Running Is Supposed To Be Hard

Running can be hard, but it doesn’t have to be. Slow down and take in the view, it gets easier and you will be able to go a whole lot farther.

10. Cushioned Shoes Will Prevent Injury

Highly cushioned shoes actually will hurt you, rather than help you.

From http://running.competitor.com/

speedygeese training

Thursday at Dickson under lights: I ran early; the main session at 5:30pm saw Dave, Helen W (new), Julia, Julia McD (new), Kathy, Maria, Susan, Thea & Tori run for 40 minutes on the track intervals of 1, 1½, and 2 laps.

Sunday at Stromlo Forest Park: it was warm enough to run without track suits! Dave, Andrew, Lucia and I ran laps, some did 100m run-throughs to finish off. Kangaroos and their Joeys were out in force too.

Monday at Parliament House: Marie, Julia and I jogged around early, then for the main session the group ran 15 minutes of a short three person relay followed by drills on a short hill. It was cold in the breeze. Participating were Andrew, Cathy, Christopher, me, Julia, Lorena, Marie, Thommo, Susan & Warrick.

speedygeese race results

Sunday 2 August Women’s 6k Jogalong
Nadine Morrison W45 27:29
Kathy Sims W60 30:22
Caroline Campbell W70 43:18
29 finishers

Sunday 9 August Perth Half Marathon
280 Annette Sugden 1:45.58 **first W50**
764 finishers

Friday 14 August Customs 5k
Bronwyn Calver 25:40
Bill Arthur 28:28
Caroline Campbell 31:23
16 finishers

Saturday 15 August 5k Ginninderra Parkrun #172
43 Helen Northey 25:44 W35
47 Jill Pearson 25:52 W55
54 Thea Zimpel 26:12 W30
63 Bron Sparkes 27:02 W35
106 Yelena Pearson 32:57 W30
125 finishers

Saturday 15 August 5k Tuggeranong Parkrun #129
6 David Clarke 19:47 M55
47 Bronwyn Calver 24:11 W45
65 Katherine Sheppard 26:17 W40 First Timer!
201 finishers

Saturday 15 August 5k Gungahlin Parkrun #95
32 Janene Kingston 22:59 W50
48 Gary Bowen 24:06 M55
83 Margaret McSpadden 30:49 W65
132 finishers

Saturday 15 August 5k Noosa Parkrun #56
15 David Baussmann 24:10 M65
36 Ruth Baussmann 30:22 W65
49 finishers
You’re not partying hard enough on your 44th wedding anniversary, Ruth

Saturday 15 August YCRC Runners Shop 5k
15. Geoff Moore M65 22:50
21. Caroline Campbell W70 28:18
24 finishers

Saturday 15 August YCRC Runners Shop 10k
10. Stuart Doyle M45 36:39
27. David Clarke M55 43:02
33. Peter Thomson M50 45:16
35. Louise Sharp W30 46:12
38. Maria O'Reilly W60 46:45
44. Kathy Sims W60 49:02
49. Mick Charlton M60 58:36
53 finishers

Sunday 16 August Wagga Wagga Trail 10k
17 Ewen Thompson 48:01
71 finishers

Sunday 16 August Wagga Wagga Trail Half Marathon
85 William Arthur 2:09.24 **1st M60**
149 finishers

Sunday 16 August Brisbane River Run 50k
Kelley Horan 4:33 **2nd woman**


Tuggeranong parkrun. One of these is Bronwyn. Hard to pick her out?

Watch this amazing 360 degrees interactive video

Song of the week: "Mountain At My Gates", by Foals

From https://youtu.be/l_EIE5f2t6M



Note: This is an awesome 360 degrees video!! You can move it around! This is yet another reason for Foals to stay my favourite band. Check it out full screen in You Tube too if you wish.

bonfire

Last night we celebrated son-in-law Scotty Hall's 40th birthday

We can go on meeting like this

Minnamurra rainforest is a great place to walk. It's on the way to Jamberoo where a whole lot of my grandchildren live; it's on the way to Kiama where Miranda likes to live away from Canberra; and it's on the way to the Shellharbour parkrun at Shell Cove where we must go as a group sometime as soon as my two-month-so-far-winter-cold has cleared up. The last time I stayed in Kiama with the intention of running Shellharbor, the parkrun was cancelled due to a deluge washing part of the course away. The course is now repaired and the parkrun is up and running again. I had run Shellharbour parkrun once before and it is a great course for a training run.


The rainforest


Miranda at the Minnamurra rainforest with Suzie who now lives in Darwin.

Lyon 2015

There have been no speedygeese competing in this year's World Masters, but quite a few Canberrans. The one I have been looking out for is 86 year old Gwen Gleeson. and here she is! Gwen is an inspiration to us all, can we keep running to and past that age? There is no finish line!


Gwen on the right in the Australian singlet.

The Lyon website is https://www.lyon2015.com/en.

satellite

Once upon a time we would stretch before a run...

latest speedygeese training sessions

It's been a long cold winter, and a few hardy souls keep braving the elements in their determination to stay fit. The good news is: days are getting longer. Have you started your spring training yet?

On Thursday at Dickson under lights: not that cold after all; Susan, Roger, Dave, Jen and I trained: the main session was 5 x 800m with ~250m jog between each.

On Monday at Parliament House, I ran an early 10k, then supervised Andy, Colin, Jen, Lorena, Susan, and a late Christopher, running 10 x 100m of drills and sprints, followed by some 200m runs on grass under lights. Only three of us sharing birthday champagne afterwards! All the more for us.
Monday wasn't that cold. Not many there but some may have decided not to back up after the City to Surf. Don't leave it too long!

speedygeese race results including City to Surf

Tuesday 4 August AMRA Mt Ainslie Run-Up 2.2k
22 Bill Arthur 20.36
27 Caroline Campbell 23.07
28 finishers

Friday 7 August Customs 5k
Peter Thomson 23:24
Ewen Thompson 24:12
Bronwyn Calver 25:00
Bill Arthur 26:32
Caroline Campbell 30:38

Saturday 8 August 5k Ginninderra Parkrun #171
38 Helen Northey 25:10 W35 New PB!
52 Jill Pearson 26:48 W55
131 finishers

Saturday 8 August 5k Tuggeranong Parkrun #128
143 David Clarke sweeper in 61:10

Saturday 8 August 5k Gungahlin Parkrun #94
19 Nadine Morrison 22:10 W45
32 Janene Kingston 24:06 W50
44 William Arthur 26:10 M65
69 Margaret McSpadden 31:35 W65
104 Gary Bowen sweeper in 47:32

Saturday 8 August YCRC Hackett 6k
18. Caroline Campbell W70 35:22
19. Mick Charlton M60 35:28
20 finishers

Sunday 9 August Sydney City to Surf
speedygeese and friends
82 Scott Imhoff 48:53
251 Stuart Doyle 52:12
267 Simon Claringbold 52:31
679 Jeff Grey 56:09
1,653 Dave Clarke 1:00.09
1,665 Michelle Wells 1:00.11
2,155 Louise Sharp 1:01.33
4,052 Craig Davis 1:05.11
4,139 Elle Knight 1:05.19
4,166 Maria O'Reilly 1:05.20 **3rd W60**
4,267 David Webster 1:05.30
4,330 Peter Thomson 1:05.36
6,271 David Baussmann 1:08.12
6,506 Kathy Sims 1:08.29
6,755 Adam Robinson 1:08.49
6,888 Mick Horan 1:09.00
7,458 Gabrielle Brown 1:09.40
7,900 Ewen Thompson 1:10.17
10,490 Warrick Howieson 1:13.28
12,809 Bronwyn Calver 1:15.58
12,976 Pieta Smith 1:16.07
14,424 Paul Wylks 1:17.42
15,427 Sam Wright 1:18.43
15,471 Kerrie Tanner 1:18.45
16,417 Cathy Montalto 1:19.46
17,185 Katherine Sheppard 1:20.34
18,448 Isaac Muscat 1:21.53
18,474 Jen Bright 1:21.55
24,974 Julia Anderson 1:28.22
25,021 Marie Fischetti 1:28.25
26,919 Ruth Baussmann 1:30.32
28,606 Shevaun Ey 1:32.31
31,087 Peter Hogan 1:35.47

If you ran the City to Surf

If you ran the City to Surf, I should be able to dig out your time, to publish here tomorrow, so you can compare what you did with other members of the speedygeese, and any friends I can locate the times of. If I miss you, throw a comment towards this blog and tell me "I ran".

Segue: Song of the week: I Ran – A Flock of Seagulls

Found at https://youtu.be/iIpfWORQWhU




The calm before...

City to Surf pictures

Everyone is posting their photos. Here is a very small sample put on Facebook by people I call friends.

Linda new PB


Bec Linda's daughter


Marie and Julia


Isaac


Gabe and son


Congratulations to everyone who finished, it looks like a great day. It was fine and sunny here in Canberra too!

Time Predictor

Always worth a re-post

Time Comparisons for long distance racing
The following chart enables you to predict an expected time for one distance based on your best recent time for another distance:

3000 5000 10000 1/2Mar Marathon
09.45 16.40 34.30 77.00 2:41.30
10.00 17.05 35.20 78.50 2:45.20
10.15 17.30 36.10 80.40 2:49.10
10.30 17.55 37.00 82.30 2:53.00
10.45 18.20 37.50 84.20 2:56.50
11.00 18.45 38.40 86.10 3:00.40
11.15 19.10 39.30 88.00 3:04.30
11.30 19.35 40.20 89.50 3:08.20
11.45 20.00 41.10 91.40 3:12.10
12.00 20.25 42.00 93.30 3:16.00
12.15 20.50 42.50 95.20 3:19.50
12.30 21.15 43.40 97.10 3:23.40
12.45 21.40 44.30 99.00 3:27.30
13.00 22.05 45.20 1:40.50 3:31.20
13.15 22.30 46.10 1:42.40 3:35.10
13.30 22.55 47.00 1:44.30 3:39.00
13.45 23.20 47.50 1:46.20 3:42.40
14.00 23.45 48.40 1:48.10 3:46.30
14.15 24.10 49.30 1:50.00 3:50.20
14.30 24.35 50.20 1:51.50 3:54.10
14.45 25.00 51.10 1:53.40 3:58.00
15.00 25.25 52.00 1:55.30 4:01.50
15.15 25.50 52.50 1:57.20 4:05.40
15.30 26.15 53.40 1:59.10 4:09.30
15.45 26.40 54.30 2:01.00 4:13.20
16.00 27.05 55.20 2:02.50 4:17.10

Assumptions:
You have trained for the longer distance being compared
You set off at an even pace when you race

When your time in one column improves, your other times will correspondingly improve.
But of course there will be individual differences which mean that your current potential may not be straight across one row of the table.
If that is you, see if the step between columns for your times is consistent. If not, you can identify where your current potential pbs are.

Sydney City to Surf

Good luck to those competing on Sunday in the City to Surf. Many of the speedygeese will be competing, I shall look up your results.



Some criticise the cost. Where does the money go? To Fairfax. But investing in Fairfax has to be way preferable to investing in the alternative, the awful Newscorp. Keep up the good work.

My City to Surf History:
11/08/1974 91st 51.26
7/08/1975 49th 50.42
Note - the distance was 15k back then, not the 14k it is now. Same course, but started 1k further back. Also, no timing chips, so that's gun time.

major events

I just updated my "Major Events" tab. I am happy to add more, just let me know what.

Aug 9 City to Surf

Aug 23 ACTVAC Half

Aug 23 Woronora Dam

Aug 30 Wonderland

Aug 30 Camelbak

Sep 6 Canberra Times

Sep 20 Blackmores

Sep 26 Yass Valley

Oct 3-10 Masters Games

Oct 18 Melb Marathon

Oct 18 Vineyard 1,2 peaks

Nov 1 Deep Space

Nov 8 Carcoar

Nov 22 Stromlo Festival

Dec 20 Tour de Ridges

Apr 9-10 Running Fest

speedygeese training, and an "Energy" feature

Running
Dickson training last Thursday: Ruth and I ran early, then for the main session we ran 4 x 4 minutes hard with 4 minutes recovery on the track. Participating were Colin, Dave, Jen, Julia, Kayla, Maria, Susan & Tori.

Monday at Parliament House: Bron, Marie, Julia and I ran early. For the main session Andy, Bron, Isaac, Jen, Julia, Pieta, Ruth Susan, Warrick & I ran 10 hills on 80 seconds varying tempo, spring & speed, then 12 minutes of 200m repeats on the small oval. Afterwards a few of us were at dinner: Andy, Bron, Caroline, Rae, Ruth, Vanessa, Warrick & I. Those dinners are good; you should come along to the next one, in six weeks, give or take.

Gym work
I go to the Energy Fitness Centre in Kippax to do circuit-type training Mondays, Tuesdays, Wednesdays and Fridays. The Centre is promoting its small group classes and have interviewed a few attendees, including me.



See https://www.facebook.com/pages/Energy-Fitness-Centre/224097780830

speedygeese race results & more Bush Capital pics

Saturday 18 July YCRC BMP 4k road
9. Isaac Muscat 17:34
21 finishers

Saturday 18 July YCRC BMP 8k road
16. David Clarke M55 35:04
22. Geoff Moore M65 38:04
24. Ewen Thompson M55 40:27
28 finishers

Saturday 25 July YCRC Dunrossil Drive 4.2k
58. Ewen Thompson M55 19:24
59. Geoff Moore M65 19:51
61. Julia Anderson W40 20:02
68. Caroline Campbell W70 24:06
70 finishers

Friday 31 July Customs 5k
Peter Thompson 23:54
Ewen Thomson 24:34
Caroline Campbell 31:24
23 finishers

Saturday 1 August 5k Ginninderra Parkrun #170
28 Susan Sturgeon 22:58 W40
48 Bron Sparkes 25:35 W35
106 Yelena Pearson 34:26 W30
125 finishers

Saturday 1 August 5k Tuggeranong Parkrun #127
16 David Clarke 20:09 M55
43 Peter Thomson 23:54 M50
52 Bronwyn Calver 24:52 W45
53 Warrick Howieson 24:53 M45 First Timer!
113 Thomas Howieson 30:54 M11 First Timer!
171 finishers

Saturday 1 August 5k Gungahlin Parkrun #93
42 Gary Bowen 23:37 M55
62 Brett Morrison 26:17 M45
123 finishers

Saturday 1 August AMRA Bush Capital 5k
5 Isaac Muscat M10 22:41 **3rd male**
8 Ewen Thompson M50 24:53
21 finishers

Saturday 1 August AMRA Bush Capital 10k
35 Lorena Blacklock W40 59:04
59 finishers

Saturday 1 August AMRA Bush Capital 16k
20 Jen Bright W30 1:14:47 **1st female**
40 Andrew Simpson M40 1:23:03
47 Annette Sugden W50 1:26:06
108 Caroline Campbell W70 1:46:53
122 Ruth Baussmann W60 1:53:50
132 finishers

Sunday 2 August AMRA Bush Capital 21.1k
29 David Clarke 1:48.02
68 Janene Kingston 2:08.34
84 Roger Pilkington 2:20.25
89 Bill Arthur 2:24.49
99 finishers

Sunday 2 August AMRA Bush Capital 42.2k
15 Clint Zirk 4:15.00
26 Peter Thomson 5:11.48
34 finishers

Sunday 2 August AMRA Bush Capital 63.3k
10 finishers

Sunday 2 August YCRC Women’s 6k Jogalong
Nadine Morrison W45 28:06
Kathy Sims W60 28:26
Thea Zimpel W30 32:50
Ruth Baussmann W60 35:22
Margaret McSpadden W65 36:38
Caroline Campbell W70 37:39
92 finishers

More pictures from the Bush Capital weekend

Isaac finishing the 5k in great style


Dave in the Half Marathon


Thommo, Rob & Roger heading towards the half way mark in the marathon


Clint powering on


My Federal Member smiling all the way through the marathon


I had entered but didn't run. Janene there, who ran the half.

“I’m a fire not a flame”

Song of the Week: "Back To The Start" by Martin Smith. From "God's Great Dance Floor"
At https://youtu.be/K0Glq025b60

My Bush Capital Photos

These are the ones I put on Facebook today but they are more accessible here in the long term...


Clint halfway through his marathon


Bill Arthur starting the half marathon


Roger, Thommo and Rob half way through the marathon


Janene finishing the half marathon


Steve Appleby starting the third lap of the ultra,


Elle Knight finishing - women's marathon winner.

grandson running

I saw some of grandson Jarod's events at the AIS on Friday. It was a southern NSW regional schools competition.


Jarod running the 100m hurdles


Jarod on the right, Warilla High's 4x100m relay team won the 15's.


Jarod's favourite event, the triple jump.

His 400m time of 58.7 was good for a 14 year old. Not his fastest though! Jarod lives in Jamberoo, with his mum, dad and five siblings.