Sunday

Yes this is the song of the week: Sunday by Foals
At https://youtu.be/vt5j-Vpx8H4.

A perfect day for the cross country championships

This morning at the lake:



And at Stromlo, 10:35am, I ran 6k, quite quick for me, and got first in the M70s.
Now to decide whether I run Nationals Masters in October.
First, a couple more holidays to go on, though.

On track

Training tonight back at speedygeese I jogged 5k again - wish I could resolve these "niggles" - and watched a repeat of a quite old session of 200/400/600/200/400/600/200 jogging back enjoyed apparently as "variety" (but we did it 2 years ago) by Brownie, Paul Q, Jenny M, Jennie, George, Melissa, Lisa, Ruth, Dave and me some of it.

I am back

...from sunny Brisbane and it looks like a nice day for a run tomorrow afternoon at Parliament House. See you all there at 5:30pm for our next group training session!

tuesday...

monday...

sunday

saturday

friday...

thursday...

wednesday...

Latest race results

Lake Tuggeranong Stakes 6k 11 June
2. Kylie Wood 34:43
4. Peter Thomson 48:29
7. Natty Beck 34:06
8. Jasen Higuchi 21:39
10. Scott Imhoff 23:36
11. James O'Neill 40:32
12. Sandeep Chandra 40:32
13. Rajeev Bajania 24:12
14. Cameron Curry 35:21
16. Michael Thompson 32:08
18. Ricky Somerville 37:22
20. Ewen Thompson 40:41
22 finishers

Customs 5k handicap 14 June
4 Colin Farlow 19:32
5 Yili Zhu 23:22
8 Caroline Campbell 35:02
13 Craig Wurtz 25:30
15 Peter Thomson 42:10
17 finishers plus one dog

Ginninderra 5k parkrun #370 15 June
Times are incorrect: please add 27 seconds for actual times.
11 Andrew SIMPSON 21:04 M45
26 Geoff MOORE 23:05 M70
57 Kevin MILLER 25:24 M40
64 Bronwyn CALVER 26:11 W45
73 Celina MILLER 26:39 W40
133 Ruth BAUSSMANN 30:10 W65
158 Jennifer MAY 31:50 W60
233 finishers

Tuggeranong 5k parkrun #331 15 June
7 Jen BRIGHT 19:27 W40
8 Jeff GREY 19:39 M55
9 Jasen HIGUCHI 19:48 M35
11 David CLARKE 20:40 M60
13 Nigel ENGLAND 20:57 M55
27 Shane WRIGHT 22:28 M45
55 Ricky SOMERVILLE 25:31 M50
89 Suzie GYE 28:45 W40
207 finishers

Gungahlin 5k parkrun #300 15 June
34 Gavin MONGAN 22:57 M35
156 Margaret MCSPADDEN 34:14 W70
218 finishers

Burley Griffin 5k parkrun #159 15 June
6 Stuart DOYLE 18:15 M50
16 Louise SHARP 19:36 W35 **New PB**
26 Adrian CENGIA 20:51 M45
31 Amanda MCCORMACK 21:25 W35
35 Richard NETHERSOLE 21:46 M35
36 Will B 21:57 SM30
37 Natty B 21:59 SW30
79 Andrew BRAY 25:29 M40 **New PB**
85 Kerron CLARE 25:57 W50
95 Lisa MCDONALD 26:44 W45
124 Cathy NEWMAN 27:35 W55 **New PB** 48
142 Tracie SCARLETT-ARUNDELL 28:38 W50
143 Chris GAMMON 28:39 M55
155 Caroline CAMPBELL 29:25 W75
278 Penelope BARLOW 52:23 W10 **New PB**
279 William BARLOW 52:25 M35
280 April BARLOW 52:31 W10
294 finishers

Coombs 5k parkrun #66 15 June
2 Scott IMHOFF 20:11 M40
6 Paul QUINN 21:15 M35 **New PB**
18 Pieta SMITH 23:34 W45
38 Kylie WOOD 27:02 W45
95 finishers

Mount Ainslie 5k parkrun #58 15 June
12 Giles LAMB 22:38 M45
16 Jonathan MILLER 23:23 M50
30 Sandeep CHANDRA 26:43 M45
55 William ARTHUR 33:33 M65
89 finishers

Queanbeyan 5k parkrun #111 15 June
41 Vanessa PALMER 34:18 W45
86 finishers

Goulburn 5k parkrun #72 15 June
83 finishers

Braidwood Showground 5k parkrun #36 15 June
20 finishers

Jindabyne 5k parkrun #53 15 June
17 finishers

Bowral 5k parkrun #248 15 June
61 Norma WALLETT 36:37 W85
78 finishers

Batemans Bay 5k parkrun #163 15 June
41 finishers

Wangaratta 5k parkrun #184 15 June
10 Nadine Morrison 23:08
95 finishers

Albury Wodonga 5k parkrun #266 15 June
82 Cameron CURRY 27:31 M35
197 finishers

Mura di Lucca 5k parkrun #43 15 June
39 Carolyne KRAMAR 33:52 W55
57 finishers

Kowen 12k trail run 16 June
5. Bernardo Palma 54:08
36. David Webster 1:07:11
112. Bronwyn Calver 1:24:24
170. Shareen Underwood 1:34:46
184. Vanessa Palmer 1:36:46
188. Rae Palmer 1:37:25
276 finishers

Kowen 21k trail run 16 June
16. Peter Brown 1:49:03
18. Natalie Budd 1:49:42
25. Adrian Cengia 1:53:46
27. Brett Storrier 1:54:23
30. Paul Trumble 1:55:18
38. Mhairi Craig 1:59:34
68. Markus Mannheim 2:16:09
79. Kerron Clare 2:17:53
90. Gavin Mongan 2:22:01
103. Sue Bowden 2:27:25
137. William Arthur 2:53:42
140. Madeleine Kaye 2:58:10
151 finishers

Kowen 42k trail run 16 June
8. Rowan Lewis 3:40:58
23. Rajeev Bajania 4:25:46
36. Shiree Yap 4:43:05
64. Michael Thompson 6:06:39
72 finishers

My winter training day 16

Today, my last session in Canberra for 7 days, I ran a good 5k and exercised hard in the gym for 45 minutes.

I will see if I can fit in a parkrun somewhere next Saturday morning (preferably one with a slow M70 record)!

My winter training day 15

Ruth's photo almost needs no caption. 23 people at speedygeese tonight - well there was Dave doing the Dave thing, Joel bringing family, Rae turning up at the end for the bubbly (well she did fall and need five stitches yesterday at Kowen, but still finished, tough girl that), no less than four young ladies under 6 who had a ball (Mya, Vianne, Erica, Maya too), birthday girl from a couple of weeks ago Indigo (24), birthday boy today Paul Q (39 he said), birthday girl tomorrow Susan (45, unbelievable, she looks so young), plus Paul F, me, Kylie, Vanessa H, Yelena, Richard, Gwen, Max, Warrick, Ruth, Deborah D, Jenny M, and James. No particular order. I only jogged 4k while those training did ~12 minutes of a three person relay, then ~12 minutes of "squares", running up and down the flag poles alternately and jogging across in between, this was all at the lower flagpoles at Parliament House, down towards Old Parliament House. I was pleased to see Warrick, recovered enough to be able to walk with the assistance of kind-of crutches.

Slip Away

Song of the week: Mumford & Sons - Slip Away
At https://youtu.be/FmszJbuihaY
I will be slipping away for a few days, I may have time to post something in advance...

My winter training day 14

On another busy weekend, I managed to fit in a run this Sunday morning, and was pleased that leg soreness was at a minimum. I went out early to Stromlo Forest Park, where it was crisp but without wind, and ran with Andrew, completing 8k.


Here's James running a week ago.

My winter training days 12 & 13

Friday (day 12) I had off, and Saturday (day 13) I ran the Ginninderra parkrun in 23:32, which, including a 2k warmup, totalled 7k. Official results say (at the moment) that I ran 23:05, but I didn't. I did however run almost dead even 1k splits. Tomorrow I will run at Stromlo on the grass.

My winter training day 11

Thursday was Parliament House training, with the group running repeat 400s plus some acceleration runs. Present were Ruth, Brownie, Michael, Oscar (new), Jen, Paul, me, Yelena, Vianne, Lisa, with a visit from Joel and Maya. I ran 5k in total though most ran further than that.

Some of the crowd; thanks Ruthie for what are now regular training session photos:

My winter training day 10

Happy geese:



Just another light day today for me, under-doing it rather than over-doing it. An hour doing strength work at the gym, and a very easy 5k jog/shuffle. Feeling good and holding myself back.

My winter training day 9

This afternoon once the fog had lifted, I ran 4.5k at a reasonable tempo.

Sunday speedygeese: Shane Wright and friend.

the latest speedygeese race results

Albert 5k parkrun #394 01 June
42 Paul QUINN 20:16 M35
431 finishers

YCRC Women’s Jogalong 02 June
7. Vanessa Haverd W40 25:56
18. Kathy Sims W65 30:23
22. Cathy Montalto W65 35:38
29. Nadine Morrison W45 28:29
49. Caroline Campbell W75 41:53
56 finishers

AMRA Mount Ainslie 2.2k run-up 04 June
11 Monika Holmwood 15.15
12 Michael Smith 16.00
19 Bill Arthur 23.01.
21 Caroline Campbell 25.52
21 finishers

Lake Tuggeranong Stakes 6k 04 June
4. Kylie Wood 35:45
7. Rajeev Bajania 31:29
8. Sandeep Chandra 34:36
9. Michael Thompson 33:21
10. James O'Neill 31:21
11. Ewen Thompson 41:41
13. Ricky Somerville 38:55
14 finishers

Customs 5k handicap 07 June
3 James O'Neill 29:05
4 Bill Arthur 30:39
6 Ewen Thompson 27:59
8 Giles Lamb 22:02
9 Craig Wurtz 24:19
10 Colin Farlow 19:23
11 Kerron Clare 26:32
14 Caroline Campbell 34:41
20 finishers

Ginninderra 5k parkrun #369 08 June
13 Brendan BELCHER 20:33 M35
14 Jacob MILLER 20:43 M11
27 Chloe MILLER 21:34 W11 **New PB**
43 Jane LILLEY 23:36 W45
57 Debra KAY 24:22 W50
112 Cathy NEWMAN 27:51 W55
182 Archie SIMPSON 31:51 M11
183 Andrew SIMPSON 31:52 M45
283 finishers

Tuggeranong 5k parkrun #330 08 June
1 Matt ROBBIE 17:22 M30
14 Nigel ENGLAND 21:27 M55
31 Shane WRIGHT 22:54 M45
78 David CLARKE 26:31 M60
102 Suzie GYE 28:07 W40 **New PB**
268 finishers

Gungahlin 5k parkrun #299 08 June
35 Nadine MORRISON 22:54 W45
55 Janene KINGSTON 24:34 W55
78 Andrew BRAY 26:03 M40
173 Lisa MCDONALD 32:45 W45
177 Margaret MCSPADDEN 32:58 W70
267 finishers

Burley Griffin 5k parkrun #158 08 June
38 Pieta SMITH 22:07 W45 **New PB**
68 Tracie SCARLETT-ARUNDELL 24:40 W50
69 Chris GAMMON 24:40 M55
73 Andrew SMITH 24:53 M45 **New PB**
84 Bronwyn CALVER 25:42 W45
95 Elizabeth BENNETT 26:37 W55
109 Shareen UNDERWOOD 27:20 W35
160 Ruth BAUSSMANN 30:20 W65
165 Jennie BLAKE 30:40 W60
258 finishers

Coombs 5k parkrun #65 08 June
9 Natty B 22:24 W30
27 Craig WURTZ 25:10 M50
93 finishers

Mount Ainslie 5k parkrun #57 08 June
6 Stuart DOYLE 19:27 M50
10 Louise SHARP 20:34 W35
19 Jonathan MILLER 22:03 M50
20 Giles LAMB 22:11 M45
29 Gavin MONGAN 23:36 M35
40 Sandeep CHANDRA 24:56 M45
62 Helen NORTHEY 28:04 W40
81 William ARTHUR 32:22 M65
118 finishers

Queanbeyan 5k parkrun #110 08 June
1 Bernardo PALMA 18:19 M35
100 finishers

Goulburn 5k parkrun #71 08 June
60 finishers

Braidwood Showground 5k parkrun #35 08 June
38 finishers

Jindabyne 5k parkrun #52 08 June
31 Vanessa PALMER 32:57 W45
38 finishers

Bowral 5k parkrun #247 08 June
74 Norma WALLETT 37:22 W85
100 finishers

Batemans Bay 5k parkrun #162 08 June
66 April BARLOW 43:58 W10
67 William BARLOW 43:59 M35
74 finishers

St Peters 5k parkrun #382 08 June
30 James SWANN 20:41 M45 **New PB**
340 finishers

Albert 5k parkrun #394 08 June
133 Scott MARSHALL 23:18 M55
471 finishers

YCRC Age-Gender handicap 08 June
(not the finishing order; instead, sorted into actual time order)
9. David Clarke M60 20:23
20. Geoff Moore M70 23:39
23. Ewen Thompson M60 25:51
31. Caroline Campbell W75 30:31
32 finishers

Sri Chinmoy Half Marathon 10 June
9. Rajeev Bajania 1:32:50
14. Amanda Mccormack 1:36:41
16. Natasha Beck 1:39:01
18. Chris Gammon 1:39:48
20. Adrian Cengia 1:42:00
28. Tracie Scarlett-Arundell 1:49:55
55 finishers

Sri Chinmoy 5 Mile 10 June
24.Ewen Thompson 43:59
27.Elizabeth Bennett 44:25
48.Caroline Campbell 53:07
53 finishers

My winter training day 8

In the early afternoon I had planned to run around the new parkrun course at Kippax but it was pouring rain, wet and miserable, so I gave it a miss. As often happens though, by the time Monday Parliament House training time arrived, the rain had stopped and the ground was not even boggy or soggy. We had an excellent time at Parliament House and despite the rain during the day and the public holiday, 21 people and two dogs turned up. New were Sarah, Robin, and canine Izzy, and also there were Jen, Isaac, Dave, Mick, James, Allie with Peach, Yelena with Vianne, Rae, Ruth, Giles, George, Lisa, Bron, Bill, Deborah, and me, with Joel and Maya turning up at the end (for the champagne). We wished the Queen happy birthday, and we wished Indigo happy birthday in absentia whose friends apparently had plied her with too much birthday spirit for her to arrive. Better luck Thursday!
Training consisted of 2 x 800m flat out with an 800m jog between, then the faster runners among us (i.e. faster than me) also ran 4 x acceleration runs of ~100m with 100m jog between each.

Some of us tonight:

When We Drive

Song of the Week:
When We Drive – Death Cab For Cutie: at https://youtu.be/N5SnFhvPy4A

My winter training day 7 - REST DAY!

My winter training day 6

The plan is to have a 5k time trial or race every Saturday, then have Sunday off, as parkruns in particular were leaving me quite sore the next day.
So today an age handicap was being held at Stromlo Forest park, a hilly course which slows me down, but with an excellent soft surface, and it was a cool and sunless day but with absolutely no breeze.
I was 8th - second for much of it - in 23:38, the Garmin said 5.15k and also said I went through 5k in 22:50, which given the hills is way faster than I have run for years.
So far so good with the training; all is going well.


Dave passed me today with a little over a km to go - I think he finished third. The photo is from last week's Tuggeranong parkrun.

My winter training day 5

Today I did a 60 minute gym circuit this warm sunny morning, and ran 5.5k on the Garmin.

Every day is international running day. Lucky I did run last Wednesday, though.

My winter training day 4

My good news, all clear by the Doctor.

I ran 8.5k tonight, which included the 4 x 400m runs as scheduled for the speedygeese. Training also were Jennie, Ruth, Lisa, Allie with Peach, Paul Q, Yelena with Vianne running for the first time with us, Brownie, Dave, and Jen. Joel with Maya also participated by walking with us.

Tonight's photos, by Ruth

My winter training day 3

A beautiful winter's day and I felt good, but let's not overdo it. An hour at the gym and an easy 5k jog sufficed.

My Saucony Fastwitch 9's are going good - the best pair of running shoes yet. I have had them for a week now. N.B. I wear very light racers for all my training.

My winter training day 2

I went down to Kippax ovals early afternoon, then after a 1k warm-up, ran the proposed Umbagong parkrun 5k course at tempo pace, 27:40, then did some drills and sprints as part of the cool-down. Total distance - 7k.

another week of speedygeese race results

Lake Tuggeranong Stakes 6k 28 May
5. James O'Neill 39:41
6. Sandeep Chandra 39:42
7. Jasen Higuchi 22:10
8. Jerry Markovic 26:33
9. Scott Imhoff 23:42
11. Rajeev Bajania 34:30
14. Cameron Curry 31:05
15. Peter Thomson 53:42
18 finishers

Ginninderra 7k Handicap 28 May
9 finishers

Customs 5k handicap 31 May
2 Yili Zhu 23:41
3 Ewen Thompson 28:56
6 Colin Farlow 19:18
7 Giles Lamb 23:50
10 James O'Neill 24:18
14 Craig Wurtz 25:33
15 Caroline Campbell 36:49
16 Peter Thomson 49:10
18 finishers

Ginninderra 5k parkrun #368 01 June
23 Andrew SIMPSON 21:18 M45
54 Kevin MILLER 23:45 M40
86 Celina MILLER 25:48 W40
95 William BARLOW 26:06 M35
97 Shiree YAP 26:14 W50
140 Brendan BELCHER 28:47 M35
292 finishers

Tuggeranong 5k parkrun #329 01 June
8 James SWANN 19:38 M45
10 Peter BROWN 20:08 M55 **New PB**
16 David CLARKE 21:21 M60
30 Shane WRIGHT 22:34 M45
32 David WEBSTER 22:46 M65
38 Scott MARSHALL 23:09 M55
66 Ewen THOMPSON 25:31 M60
67 Tracie SCARLETT-ARUNDELL 25:41 W50
68 Chris GAMMON 25:42 M55
98 Suzie GYE 28:33 W40
244 Nigel ENGLAND 59:22 M55
246 finishers

Gungahlin 5k parkrun #298 01 June
137 Margaret MCSPADDEN 32:26 W70
221 finishers

Burley Griffin 5k parkrun #157 01 June
22 Adrian CENGIA 21:34 M45
110 Michael HORAN 28:34 M55
132 Caroline CAMPBELL 30:15 W75
205 finishers

Coombs 5k parkrun #64 01 June
8 Natty B 21:58 W30 **New PB**
9 Amanda MCCORMACK 22:03 W35 **New PB**
14 Marcus MARKOVIC 22:44 M45
17 Pieta SMITH 23:54 W45
23 Andrew SMITH 25:28 M45 **New PB**
32 Andrew BRAY 26:52 M40
71 finishers

Mount Ainslie 5k parkrun #56 01 June
39 Jonathan MILLER 26:03 M50
44 Sandeep CHANDRA 27:38 M45
110 finishers

Queanbeyan 5k parkrun #109 01 June
1 Bernardo PALMA 18:59 M35
97 finishers

Goulburn 5k parkrun #70 01 June
67 finishers

Braidwood Showground 5k parkrun #34 01 June
33 finishers

Jindabyne 5k parkrun #51 01 June
21 finishers

Bowral 5k parkrun #246 01 June
49 Norma WALLETT 36:50 W85
72 finishers

Batemans Bay 5k parkrun #161 01 June
60 finishers

Kamay 5k parkrun #132 01 June
29 David BAUSSMANN 25:16 M65
51 Ruth BAUSSMANN 30:45 W65
82 finishers

Stockyard Spur run 01 June:

My winter training day 1

At speedygeese tonight it was great to see Joel with his children Maya and Vianne at the end of the session. He arrived because his wife Yelena joined us for the first time in a long while, along with Kylie (new), Matt (new), Paul Q, Deborah D, Richard, Jennie, George, Ruth, Rachel, Melissa and James. And me. We ran intervals on the west side hill of 170m, between 6 and 12 times each. Cold air but dry, still, pleasant for running.

p.s. I had better record what I did. I ran 6k and did 6 of the 12 intervals, every second one.

Light Years

Song of the Week. The National. Light Years: https://youtu.be/5FQtSn_vak0

my generation

Today I watched the parkrun

Ginninderra 1 June


Andrew starting out.

As of today, the Ginninderra parkrun course has been changed to an out-and-back. Pluses - not as hilly, you get to see all the runners. Minuses - running out can be sun in the eyes, running back can be straight into a southerly, and there's still the steep downhill bit off the bridge. Nevertheless, the course should be faster. I'll check the new vert when I look through strava records.

I am planning resuming running on Monday, anticipating that on Thursday the GP will give me the all clear. See you at training!