Hello I am back home after a holiday in Norfolk Island.

And now it's 49 years since 22/08/1970

speedygeese race results

YCRC Women’s 6k Jogalong 04 August
19. Caroline Campbell W75 36:56
25. Nadine Morrison W45 29:07
30. Cathy Montalto W65 34:37
42 finishers

Lake Tuggeranong Stakes 6k 13 August
1. Sandeep Chandra 33:35
2. James O'Neill 27:33
3. Peter Daly 28:24
4. Jasen Higuchi 20:39
5. Cameron Curry 28:08
9. Peter Thomson 51:12
10. Rajeev Bajania 24:55
16. Ricky Somerville 37:07
18. Ewen Thompson 39:38
19 finishers

Customs 5k handicap 16 August
2 Kerron Clare 26:08
3 Michael Thompson 28:00
5 Caroline Campbell 32:05
15 James O'Neill 24:10
17 Colin Farlow 20:22
19 Peter Thomson 38:10
24 finishers

Parkruns 17 August - http://www.parkrun.com/consolidatedclub/?clubNum=23606
Highlights –Sandeep's great run at Ginninderra.
If you wish to appear in the speedygeese parkrun report linked above, it is very easy to set your home club to speedygeese.

YCRC Ginninderra Creek 8k 17 August
1. Jacob Grooby M30 27:27
6. Louise Sharp W35 31:00
7. Stuart Doyle M50 33:05
13. Jodie Barker W40 34:40
17. Craig Wurtz M50 39:34
20 finishers

AMRA Black Mountain 2.6k run-up 20 August
5 Louise Sharp 14.18
14 Vanessa Haverd 17.39
21 Helen Way 22.29
22 Caroline Campbell 25.10.
24 finishers


Vanessa racing up the mountain.

How Monday Night Training went

12 hill sprints on 90 seconds... 7 on 80 seconds... and a final trot up the hill for those who complained they dislike prime numbers. Present were Mick, Jennie, Paul, Susan, Maya, Tiffany, Dave, Shane, Robin, Warrick, Paul, George, and me just trotting 3k.

And here we are, after the event, cheery as usual.

***no surprises***

Song of the Week, from Radiohead. At https://youtu.be/u5CVsCnxyXg

Sandeep's quick 5k

23:52 at Ginninderra parkrun yesterday.

It's 50 years

I got to training last night, not running yet though.

Here's a pic of most of the runners who ran the Rose Garden 200s last night.



From Ruth: "Thursday night Rose Garden intervals and a big welcome back to our speedychief. Paul brought more of his Tim Tam supply which we enjoyed with our jellybeans after the session. Welcome to Denis as a new Thursday night starter tonight. Sadly he and Yelena had to leave before the photo shoot. It was a good turnout for a Thursday."

I had a set of start intervals planned out in advance, and doing 11 intervals on 2:40 were Paul Q, Brownie, and Shane (new). Running 11 on 2:50 were Don and Lisa. Jennie ran 10 on 3:00, Ruth 10 on 3:10, Denis (new) and Jenny M 9 on 3:20, and Yelena part thereof.

What Kahlia and Deborah are doing

In Central Market Hall (Hungarian "Nagyvásárcsarnok") in Budapest:



And also:

speedygeese race results

Lake Tuggeranong Stakes 6k 06 August
1. James O'Neill 38:56
2. Sandeep Chandra 38:58
3. Cameron Curry 40:42
12. Ewen Thompson 37:38
15. Rajeev Bajania 25:38
18 finishers

AMRA Mount Ainslie 2.2k run-up 06 August
8 Peter Brown 15.30
18 Caroline Campbell 24.17
20 finishers


Caroline

Customs 5k handicap 09 August
1 Peter Thomson 36:17
5 James O'Neill 24:26
8 Peter Daly 24:53
9 Terry Dixon 28:36
10 Giles Lamb 24:03
11 Caroline Campbell 34:24
12 Ewen Thompson 31:40
16 finishers

Parkruns 10 August - hhttp://www.parkrun.com/consolidatedclub/?clubNum=23606
Highlights: Isaac in fine form, running a 17:58 PB at Tuggeranong.

Best of luck to Isaac, who will be at the Nationals in Wollongong on the 24th.
http://www.schoolsportaustralia.edu.au/cross-country/

Last night's speedygeese training session at Parliament House

Via Ruth:
"Another great Monday turnout tonight. Our speedy leader was still unwell but Paul efficiently led us for relays on the grass in front of Parliament House. We welcomed three new starters and Christopher also joined us for our session tonight. Welcome to Nathan, Robin (who has been once before)and Shane and excellent that Clare joined us again with the remainder of her Lindt balls."

Gold Rush

Song of the Week: Death Cab for Cutie, Gold Rush, at https://youtu.be/XTPZWG5eLf8

.

Note how the people walking past are from different eras. As usual, DCfC has brilliant lyrics, outstanding video.

Sydney City to Surf

Snow didn't blanket the ground, but..

...it did fall during the game. I was not there, I was at home watching the game on television.

How Thursday training went

Well the weather was foul but a few hardy souls presented themselves for some hill sprints - not I, I succumbed to the cold, and to a cold, and stayed home.
Here's the crew from last night:



Looks like there were Don, Ruth, George, Jennie, Paul Q, and possibly Dave.



And jellybeans. And honeycomb TimTams!

Racing in the sand

An ex-speedygeese friend wanted to know how to train for (at short notice) and complete a 10k race - in sand!

TJ: I am going to run 10 km at the beach in Huahin this Sunday. My challenge is I cannot increase my speed when I run on the sand. What should I do this situation?

SG: Ok here's 3 tips.. don't land on your heels. Do keep the stride length shorter than usual. Do increase cadence, by which I mean, turn your legs over faster. Another tip would be to practice running on sand, but you might not have enough time for that.
👍1
TJ: Thank you so much, Geoff. They are so useful. How long should I practice on sand?

SG: A little each day wouldn't hurt. One more tip.. wear shoes unless you are very used to running with bare feet. If you start in bare feet now you will get blisters.
👍1

TJ: Indeed, if I am able to run with bare feet, would it help my balancing?

SG: Yes. Should do.

TJ: Okay, thank you so much Geoff 😊 I follow your suggestions

....



....

TJ: Big thanks to Geoff for your suggestion about my 10.5km running along the beach. I am very happy with my result because I could reduce 1min of my normal pace. I really appreciate your support 😇

SG: Excellent! Well done!

speedygeese race results

Customs 5k handicap 02 August
6 James O'Neill 23:40
8 Ewen Thompson 28:48
9 Kerron Clare 26:49
12 Caroline Campbell 31:35
13 Peter Daly 23:25
16 Colin Farlow 19:59
21 Peter Thomson 39:26
22 finishers

Parkruns 03 August - http://www.parkrun.com/consolidatedclub/?clubNum=23606
Highlights – Isaac a 19:03 at Ginninderra; William a 19:09 at Burley Griffin; Sandeep 22:19 at Gungahlin; Bernado 18:44 at Queanbeyan.
If you wish to appear in the speedygeese parkrun report linked above, You can set your home club to speedygeese.

YCRC Longstaff 8k 03 August
1. Stuart Doyle M50 31:39
4. Louise Sharp W35 32:33
33 finishers

YCRC Pennington 16k 03 August
2. Jacob Grooby M30 59:53
5. Paul Trumble M30 1:13:45
17 finishers

Cold weather is forecast for Thursday and on. Possible snow Friday. Stay warm!

Our session on Monday 5th.

Back row: Sév, Paul Q, Bernardo, Jennie.
Centre: Deborah D, Rachel
Front: me, Kahlia, Ruth, Allie with Peach.

We ran "square relays"; teams of 3 for 12 minutes where each runner ran three sides of the square then jogged two, and teams of 2 for 12 minutes where each runner ran three sides of the square and jogged back one. I suppose each side was about 70 metres long, I didn't measure them exactly. As well as me, others present who didn't join in the relays included three who had left earlier and missed the bubbly, jelly beans, and Caramel Tim-Tams, namely Rebecca, Dave, and Warrick.

Hairpin turns

Song of the Week. The National – Hairpin Turns. At https://youtu.be/W_aN81SBI3A

Canberra mornings

It can be foggy (great pic of Ruth)


It can be clear (but very cold still)

parkrun milestones

George and Andrew at Coombs parkrun, accompanying...


...Jennie to parkrun #100, with Pieta as well.


Meanwhile at Ginninderra, David runs his #150, followed in by Kevin.

How Thursday training went last night

Normally I'd be running but last night I took some photos


Waiting for the runners to complete their warm-up and meet me at the eastern side of Parliament House...


... where there are flowers...


... and an empty bench on which Bron and I would sit were Bron there...


.. and happy speedygeese doing "Rose Garden 200s"; 11 on 2:45 or 10 on 3 minutes.

Form left to right, Clare (new), Don, Paul Q, Ruth, Jennie, Geoff W (new), and Lisa. Dave hadn't arrived and when he did he only ran a couple of the 200s, leaving again and missing out on the goodies afterwards.

Weather permitting, this month we will resume relays (or variations thereof) on Mondays, and continue our Rose Garden intervals on Thursdays.