My exercise regime will continue thru April...

Drat..

speedygeese training last week of daylight saving

At Parliament House on Easter Monday Jen, Isaac, Bron, Dom, Dave & I ran early. Then at 5:30pm after a warm-up we repeated last week’s Rose garden session, with various intervals: On 2:15 Colin, 2:25 Dave and Andrew; 2:35 Rohan; 2:40 Pieta and Bron; 2:50 Susan and Andy; 3:00 Caroline, Ruth, Diana and Alex, while Bronwyn ran 13 steady laps and Dom joined in for ~5 laps while I supervised, a full time job with all the various start times.

This Thursday speedygeese track training @ Dickson Playing Fields resumes. The fields may be closed this week but we will have a run there; while next week the lights will be on and the track will be open, I believe.

If you are joining us on Sunday at Stromlo Forest Park, our 7:30am start when daylight saving ends means you get an extra hour's sleep-in.


Happy Birthday Warrick 46 today, and Isaac 12 last Monday.

speedygeese race results

Thursday 24 March ACTVAC Track (final)
3000m
M50 Colin Farlow 10:28.14 82.8%
M50 Dale Moore 11:14.88 77.0
W60 Kathy Sims 13:01.40 91.6
Colin's fastest 3k in the last 9 years

Spiral 7
1 David Clarke M55 10:49
2 Ruth Baussmann W65 15:15
9 finishers
David won the “Adler Series” point score

Saturday 26 March 5k Ginninderra parkrun #204
60 Geoff Moore 24:18 M65
174 finishers

Saturday 26 March 5k Tuggeranong parkrun #161
11 David Clarke 18:52 M55 **New PB**
13 Isaac Muscat 19:00 M11
15 Jen Bright 19:18 W40 **Equal PB**
43 Bronwyn Calver 22:17 W45
305 finishers

Saturday 26 March 5k Albert Park parkrun #225
92 Roger Pilkington 24:44 M55

Saturday 26 March 5k Gungahlin parkrun #128
49 Janene Kingston 23:39 W50
72 Gary Bowen 25:32 M55
153 William Arthur 33:13 M65
183 finishers

Saturday 26 March 5k Cooks River parkrun # 61
7 Peter Thomson 20:09 M55
124 finishers

The End of Easter

Some oldies are genuine goodies

Song of the Week:



From https://youtu.be/oQfAZVsz6KM

It's Easter Sunday!

parkrun speedygeese in action today

Racing half marathons must be good for you. At today's Tuggeranong parkrun:


David 18:52: his PB by 17 seconds


Isaac 19:00: his last run before his 12th birthday


Jen 19:18: her equal PB

And at today's Ginninderra parkun


I ran 24:18. Which possibly means that I can start running training again after most of two months completely off.

Disappearing until Monday

I will see you at training on Monday. If you the reader haven't been to Parliament House training for a while, or ever, a holiday Monday could be a good chance for you to come and say hello. And it is perfect Canberra autumn weather for running

I have noticed that a few people do underestimate me

speedygeese training

At Parliament House on Monday Thach ran early, while I walked 5k. I am still not allowed to run.
The main session was a repeat of "Rose Garden 200s". Because I am not running, I prepared a page with a range of interval times all the better to coach them with. The challenge will be to gradually progress from later start times to earlier ones with shorter breaks. Details this time:
Ruth, Caroline, Diana and Alex started each 3:00 minutes,
Rae and Andy every 2:55,
Christopher ran one "on 2:50" and disappeared,
Dale, Warrick, Rohan, Susan and Pieta started on 2:45,
Dave C was off each 2:30,
Jen 2:25, and
Colin 2:20.
The session went for 30 minutes. All will be encouraged to move to harder groups next time, except for any who "just made it" to the next start.

Ruth: looking good for the marathon.


Ruth sprinting home in the weston Creek half marathon.

FOOTNOTES


1. Training will continue on Easter Monday as usual.
2. Dickson training on Thursdays commences 31 March.
3. The next Yacht Club dinner after training will be on 11 April.

speedygeese race results

Tuesday 1 March AMRA Mt Ainslie Run-Up 2.2k
17 Caroline Campbell 23.30
18 finishers

Tuesday 15 March Black Mountain Run Up 2.6 km
12 Peter Burke 16.22
24 finishers

Tuesday 15 March YCRC Summer Series #8 Stromlo Forest Park 5k
11. Rohan Pitchford M50 21:52
17. David Clarke M55 23:36
19. Jennifer Bright W40 24:41
20. Peter Thomson M55 24:42
22. Ewen Thompson M55 25:26
24. Sarah Pau W40 25:45
34 finishers

Thursday 17 March ACTVAC Track
800m Championships
M50 Colin Farlow 2:21.72 84.9%
M55 Roger Pilkington 3:41.08 55.7

5000m Championships
M55 David Clarke 19:08.07 79.9%
M50 Dale Moore 21:26.27 69.5
W60 Kathy Sims 22:14.36 91.5
M55 Roger Pilkington 22:43.49 67.3
M55 Ewen Thompson 25:13.07 61.1

Friday 18 March Customs 5k
Bronwyn Calver 23:44
Peter Burke 24:38
Peter Thomson 25:27
Caroline Campbell 31:12
16 finishers

Saturday 19 March 5k Ginninderra parkrun #203
40 Bron Sparkes 22:59 W35 **New PB**
137 Geoff Moore 33:43 M65
170 finishers

Saturday 19 March 5k Tuggeranong parkrun #160
16 Jen Bright 19:29 W40
30 David Webster 21:01 M60
78 Gary Bowen 25:11 M55
184 Peter Thomson 32:23 M55
213 Ewen Thompson 35:47 M55
283 finishers

Saturday 19 March 5k Gungahlin parkrun #127
40 Janene Kingston 23:11 W50
75 William Arthur 26:39 M65
147 finishers

Saturday 19 March 5k St Peters parkrun #216
63 David Clarke 22:13 M55
362 finishers

Sunday 20 March ACTVAC 8k Handicap Stromlo Forest Park
12 Christopher Lang M65 50:20 57.6%
14 David Webster M60 38:33 74.9
17 Peter Thomson M55 35:09 75.9
20 Rod Lynch M55 33:18 81.2
43 Gabrielle Brown W50 43:14 68.9
48 Caroline Campbell W70 52:40 75.8
52 finishers

Sunday 20 March ACTVAC 4k Handicap Stromlo Forest Park
1 Maria O'Reilly W60 22:42 70.2%
24 Cathy Montalto W60 22:08 74.2
40 finishers

Sunday 20 March Weston Creek Half Marathon
16 1:28:35 David Clarke M55 **Half Marathon PB**
26 1:35:15 Peter Burke M40
89 2:10:38 Ruth Baussmann W65
101 finishers (individuals + relay teams)

Runners setting off on 1 March to run up Mt Ainslie. Summer had not finished yet, it was very hot.

We don't say what we should say

Song of the week
Anchor
Birds of Tokyo
From https://youtu.be/GLnxD1cFkoM



We stayed afloat for just a while
We dared to swim alone
Dark water left your sinking heart to drown

I know it's much too late to try
You're never coming home
When the tide came in you left without a sound

We don't say what we should say
We get lost beyond the answer we find loneliness
We pretend but in the end
We get lost beyond the answer we find loneliness

I never thought to hold you
I never thought that you might need an anchor
I never thought I'd lose you
I never thought that you might need an anchor


Birds of Tokyo

It's Sunday

Canberra 48/24/12/6 hour run on the AIS track

Steve (6 hour, just started), Sarah (24 hour, three hours in), Karen (48 hour, half way mark). The 48 hour started in the appalling conditions experienced at 12 noon Friday. I will go back Sunday morning and see how they are doing.

Thursday Dickson training to resume shortly

I will start going to Dickson Thursdays. The first day back will be 31 March.

"On Thursdays at 5:30pm the speedygeese meet at Dickson for training.
This occurs when track season is not on. i.e. the months April thru September
Parking is alongside the athletic track as indicated by the red circle on the map below.The track is 400m with 8 lanes, is all grass, and is lit by bright overhead lights

"Even when wet the ovals are usually open. You can check availability at http://www.sport.act.gov.au/sportsgrounds under "wet weather and ground closures". Our training is cancelled at Dickson when the ground is officially closed.

"Access to the oval is from Antill Street, Dickson.

"The timetable is:
5:30pm: we commence a warm-up jog around the perimeter of the ovals or beyond
5:45pm: after a stretch back at the start, a second warm-up jog is usually held
6:00pm: we begin training on the 400m track.
6:30pm: intervals are finished and we complete a short cool-down.

"The training session varies, and usually includes middle distance intervals done either on times, on distances, or in continuous relay teams.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Occasionally a few of us meet earlier, at 4:00pm sharp, for a long hilly run before joining in with the main session. We park in the same location. If you are interested, please check in the "coming events" and also let me know you are coming.

"A typical course taken for the 4:00pm run is this lap around Mount Ainslie

"Another is this loop on the old Bush Capital 25k course, past Mount Majura and down to the highway.

"Both of these courses are around 13k in length."

Change your parkrun team to "Speedy Geese"

Everyone should come along to parkrun. It's a great way to exercise at the start of each weekend.

Each parkrun is 5k which can be walked, jogged, run, or raced. Parkrun can be found at Ginninderra, Tuggeranong, Gungahlin, and further afield, all around the world in fact. One registration, and from then on you can participate anywhere.

When you register, a team name is optional. But we now have a speedygeese team.

How to be part of the team:
If you are already registered, go back in and re-set your parkrun club to Speedy Geese. Go to a “your result” parkrun email. Click “manage my profile” . Select club “Speedy Geese”. It's on the list.

If you are not registered, it’s easy to join. You only need to register once and print off your bar code.

It’s free. I like free.


A randomly selected photo from the Ginninderra parkrun, where I usually go to walk, run, or race.

speedygeese training

On Canberra Day, training continued at Parliament House. Ruth and I ran/walked early, then the main session was a repeat of last week’s Rose Garden 200s. Participating were Christopher who ran for part of the session, Colin (12 x 200), Dale (10 x 200), Dave C (12 x 200), Isaac (12 x 200), Jen (12 x 200), Peter (12 x 200), Rae (10 x 200) and Ruth (10 x 200) while I supervised and Pieta did other exercises, mainly hundreds of lunges!


Jen, Isaac, Peter, Colin


lunges!

speedygeese race results

Sunday 6 March YMCA Women’s 5k Fun Run
2 Louise Sharp 17:29 W30
23 Kathy Sims 22:27 W60
57 Catherine Montalto 25:58 W60
62 Sarah Pau 26:11 W40
93 Steph Pfohl 28:02 W40
450 finishers

Tuesday 8 March YCRC Summer Series #7 Stirling Ridge 5.2k
13. Rohan Pitchford M50 24:46
23. Jennifer Bright W40 27:02
24. Peter Thomson M55 27:19
29. Sarah Pau W40 29:04
40. Mick Charlton M60 34:39
41 finishers

Thursday 10 March ACTVAC Track
1500m Championship
M50 Colin Farlow 4:54.08 84.9% 2nd M50
M55 David Clarke 5:18.78 80.3 1st M55
M50 Dale Moore 5:28.62 75.9 5th M50
W60 Kathy Sims 6:09.43 91.1 1st W60
M55 Roger Pilkington 6:24.01 66.7 2nd M55

3000m
M50 Colin Farlow 10:55.18 79.3%
M55 David Clarke 11:40.86 76.1
M50 Dale Moore 13:43.17 63.1

5000m
M55 Roger Pilkington 24:37.63 62.1%

Friday 11 March Customs 5k
Bronwyn Calver 23:09
Ewen Thompson 26:37
14 finishers

Saturday 12 March 5k Ginninderra Parkrun #202
121 Jill Pearson 28:27 W55
171 Dom Sparkes 33:10 M10
224 finishers

Saturday 12 March 5k Tuggeranong Parkrun #159
28 Bronwyn Calver 22:16 W45
35 David Clarke 22:44 M55
49 Pieta Smith 23:37 W40
268 finishers

Saturday 12 March 5k Gungahlin Parkrun #126
189 finishers

The standing calf raise


Pieta at training last night

song of the week: "August 30th"

"August 30th", by Delirious?
From https://youtu.be/4zq--98wTlU

This is my favourite Delirious? song, written 20 years ago. It's on their first album, "King of Fools"



From Wikipedia: ""August 30th" is a song written and recorded by UK rock band Delirious?, which appears on the band's 1997 studio album, King of Fools. The song was written by lead singer, Martin Smith and it is about his recovery from a near-fatal car accident which happened on 30 August 1995. During his time in hospital the band made a decision to go full-time. The police report says that there were four people in the car, but only Smith, his wife Anna and the band's bass player Jon Thatcher were there. Jon says in the Now Is The Time DVD documentary "We had a mystery guest that night.""

hang in there

Ewen’s ACTVAC 1500m championship video

From https://youtu.be/7GBQQo5Dmx0



This was the one race all track season I would most liked to have run.

Instead I watched and yesterday I did 30 minutes cycling, 60 assisted chin-ups, 10 minutes rowing, 36 calf raises and some stretching. As well, the day 11 plank challenge was done, one whole minute. Easy.

Today I went and swam for the first time, 20 x 50m in the AIS pool. Obviously slow after not doing any for many years. It will get quicker soon. Half the 50's were with a pull float.
Also today, a repeat of calf raises and stretching.
And the day 12 plank challenge was 90 seconds. Done, but not so easy.


..slightly out of context..

where I am injured

It's a muscle-tendon junction tear in my right calf at the meeting of the soleus muscle with the achilles tendon.

So no running allowed, no lower leg exercises such as squats or lunges.

What I am doing is: training in the gym with weight machines including assisted chinups, and using both the rowing machine and the stationary cycle; walking 5k most days; continuing the plank challenge (today is day 11: 1 minute); I am stretching hamstring, quad, glutes, hip flexors, ITB, soleus, and achilles, I am strengthening with easy calf raises and I am icing the lower right calf. I will add in swimming, and will use a fitball for additional core work, both as time permits. The main aim is to try and maintain some endurance fitness. The injury is less of a concern, it will recover in due course. I am taking my time.

Meanwhile here is a pic of my Parliament House WALK before supervising training on Monday. Two laps.

where we are (in the virtual world)

The speedygeese are not only a facebook group, we are also a strava group and an official parkrun club. Join us there!

speedygeese training

Monday was another day of record heat in Canberra. Still, we went out to Parliament House to train as usual. I walked early - I am not allowed to run at present - David W was out there having an early run. For our main session I decided we should run in the shade at the Rose Gardens (or rather, marigold gardens) and do 200s with a longer return on 2.5 minutes or 3 minutes. Participating were Caroline, Colin, Dale, Dave C, David W, Diana, Jen, Mick C, Peter B, Pieta, Rae and Ruth, with Isaac and me supervising.

Next Monday training will be on at Parliament House as usual despite it being Canberra Day Holiday.

No apologies for the following.

some speedygeese race results

It's hard to keep track there are so many events on in March. Here are some from the last week.

Tuesday 1 March YCRC Summer Series #6
18. Kathy Sims W60 25:14
20. Sarah Pau W40 25:43
26. Ruth Baussmann W65 29:06
29. Caroline Campbell W70 31:48
34 finishers

Thursday 3 March ACTVAC Track
3000m
W60 Kathy Sims 13:35.52 87.8%

5000m
M50 Dale Moore 22:40.02 65.8%
M55 Roger Pilkington 23:48.43 64.2

3000m High Steeple - Championship
M50 Dale Moore 15:25.4 2nd - M50

Friday 4 March Customs 5k
Bronwyn Calver 23:06
Peter Thomson 23:06
Caroline Campbell 32:48
24 finishers

Saturday 5 March 5k Ginninderra Parkrun #201
109 Ruth Baussmann 28:56 W65
129 Dom Sparkes 30:42 M10
130 Bron Sparkes 30:50 W35
213 finishers

Saturday 5 March 5k Tuggeranong Parkrun #158
9 Isaac Muscat 18:33 M11 **New PB**
11 Jen Bright 19:24 W40
14 Peter Thomson 19:43 M55
15 David Clarke 20:09 M55
32 David Webster 21:55 M60
33 Bronwyn Calver 21:57 W45
294 finishers

Saturday 5 March 5k Gungahlin Parkrun #125
35 Janene Kingston 23:23 W50
181 finishers

Isaac finishing 9th and running his massive PB in style.

I have been listening to David Bowie music this week.

Song of the week "Oh You Pretty Things" by David Bowie

from https://youtu.be/pBQ-S6njQQw

Today was the Women's and Girls' Fun Run

Congratulations Louise, second in today's YMCA Women's and Girls' Fun Run, and a new PB for 5k!

News from the parkruns

This morning Isaac took yet another massive chunk off his PB. 19.08 was last week's big PB, this week he ran 18.33.

Also at Tuggeranong, Thommo and Jen were only just outside their respective PBs, and Bronwyn is getting close to hers.

Janene has found some consistency lately. Here she is having a good run at Gungahlin parkrun this morning.

A tough run when you're not fit

I came across a photo taken by Jenny on 7 June 2015 after the parkrun at Gibside, a beautiful area in the Derwent Valley. I must have worked hard that day.

a chip off the old bloke

speedygeese training

On Sunday Dave and Pieta ran long; Andrew ran three quick 1k intervals; I jogged around rather sore from Saturday.

On Monday we ran zigzag relays. I ran 6k early; then doing the relays were Caroline, Christopher, Colin, Dale, Dave C, Diana, Garry, me, Isaac, Jen, Mick, Pieta, Rohan, Ruth & Warrick. On this occasion we ran in 5 teams of 3 for 15 minutes, followed by 6 teams of 2 for 15 minutes (for the latter, there were some abstentions).

And starting Tuesday, the 30 day plank challenge.

speedygeese race results

Tuesday 23 February YCRC Summer Series #5 Barrenjoey Drive 5k
8. Peter Thomson M55 21:20
15. Geoff Moore M65 24:41
22. Vanessa Palmer W45 27:15
27. Caroline Campbell W70 29:15
28. Ruth Baussmann W65 29:16
30. Mick Charlton M60 30:50
34 finishers

Thursday 25 February ACTVAC Track
3000m
W60 Kathy Sims 13:08.14 90.8%

Friday 26 February Customs 5k
Bronwyn Calver 22:56
Peter Thomson 32:21
Caroline Campbell 33:00
23 finishers

Saturday 27 February 5k Ginninderra Parkrun #200
10 Louise Sharp 19:23 W30
37 Geoff Moore 22:34 M65
103 Janene Kingston 27:15 W50
194 finishers

Saturday 27 February 5k Tuggeranong Parkrun #157
13 Isaac Muscat 19:08 M11 **New PB**
14 David Clarke 19:09 M55 **New PB**
15 Jen Bright 19:55 W40
332 Peter Thomson 67:19 M55
332 finishers

Saturday 27 February 5k Gungahlin Parkrun #124
166 Gary Bowen 50:05 M55
166 finishers

Sunday 28 February ACTVAC Central Curtin Handicap 6.3k
7 David Webster M60 28:38
11 Rod Lynch M55 25:23
22 Janene Kingston W50 32:05
28 Nadine Morrison W45 30:56
34 Christopher Lang M60 40:14
36 Roger Pilkington M55 33:51
40 Mick Charlton M60 39:17
46 Gabrielle Brown W50 33:12
55 Maria O'Reilly W60 57:56
59 Caroline Campbell W70 43:12
61 Stuart Doyle M45 30:50
62 Louise Sharp W30 30:50
63 finishers

Sunday 28 February ACTVAC Central Curtin Handicap 3k
3 Jill Pearson W55 14:38
7 Cathy Montalto W60 14:50
14 Gary Bowen M55 14:38
37 finishers

Sunday 28 February Wangaratta Marathon
40 Peter Thomson 3:37:13
129 finishers

Sunday 28 February Orange marathon
101 Bill Arthur 5:01.16
106 finishers


Dave surrounded by young people