Rod Stewart, as brilliant now as ever.

Song of the week: Rod Stewart - Maggie May, at https://youtu.be/l4kqsI-_73Q

speedygeese race results

If any races have been held, they shouldn’t have been. I won’t look them up, I won’t publish any.

So here is a cartoon instead.

Nobody Told Me (there'd be days like these)- John Lennon

Song of the Week, at https://youtu.be/cuuhsqA95iA

Long Slow Distancing.

Here is an 80k per week schedule which will give you a sound foundation for resuming speed work later on.

Day 1: aim to run for an hour (or 10k) on an undulating track.
Day 2: aim to run for 90 minutes (or 15k) easy trail/dirt.
Day 3: do a steady 10k not too fast not too slow.
Day 4: aim to run for 90 minutes (or 15k) on road.
Day 5: rest; go for an easy walk; cross-training; or 5k jog, whatever.
Day 6: do a 5k tempo run with proper warm-up and cool-down. Very even pace, at least 2 minutes slower for the 5k than current race pace (might be).
Day 7: aim to run on grass / ovals / soft ground, or cycle if you prefer, for 90 minutes.

1. Most importantly: Start where you are at now. Determine your average weekly distance for the last 4-6 weeks.
2. Unless this is a VERY low total, add no more than 10% per week. Some weeks, plan to drop back. For example, starting at 40k per week you might plan to do 40/45/50/55/50/55/60/65/60 etc week by week.
3. As you add distance each week, don't increase every day's run; try and establish the longest days first.
4. Choose different venues from Monday thru Sunday. Vary the surfaces you run on.
5. Cycling can substitute for any of the long runs, to add more variety.
6. Don't race tempo runs. They might take some effort, but recovery should be immediate.

I can do this buildup, so you can too! Please message me to clarify anything.

Thursday night. Long Slow Distancing.

Well I wasn't running Long, but the Slow and Distancing happened. The last official speedygeese session for a while and what do you know, 27 turned up. Not only Molly, Eliza, Mick H, Kelley, Rohan, Colin, Andrew Sm, Jennie, Ruth, David B, Chloe, Jacob, Kevin, Celina, Clare, me, Dave, Jen, Allie, Brownie, Sandeep and Kathy, but Thach showed up early with Ryan training in another group, Jane said hello with Coco the dog (Cocoa?), and Pieta made it in time for drinks at the bar.

That's it for group training until further notice. Next I will be posting training plans and suggestions.

All organised speedygeese training is suspended

An email is being circulated by ACT Athletics stating that all athletics activities in ACT have been suspended. Accordingly I am terminating organised speedygeese training until 1 May or later if necessary. Tonight (Thursday) at Stromlo Forest Park is the last session I will organise and attend. Next I will post here a suggested training program which focuses on aerobic conditioning. This is an opportunity for each of us to lay a new foundation for a future when speed and racing can resume.

Here is the notice which is being circulated:

"The Boards of Little Athletics ACT (LAACT) and Athletics ACT (AACT) and the Main Committee of ACT Masters Athletics (ACTMA) are united in suspending all athletics competitions and events during March and April 2020, and strongly recommend others do the same due to concerns around the spread of COVID-19.

"This applies to all athletics competitions in the ACT and surrounding regions, including cross-country, track and field, and road events, as well as organised activities of training groups and large meetings.

"This announcement aligns with the decisions made by both Athletics Australia and Little Athletics Australia to stop all athletics competition and events until 1 May 2020. These decisions have been supported by the state-based Athletics Associations.

"The community’s health and well-being is our primary concern. In the ACT and region, the athletics community has an obligation to assist in slowing the peak of the pandemic and to minimise the workload of our health care professionals, many of whom are likely colleagues and fellow athletes.

"Little Athletics ACT (LAACT), Athletics ACT (AACT) and ACT Masters Athletics acknowledge the uncertainty of the current situation and the rapidly changing advice as the situation evolves. As such, we continue to monitor, assess the risk to our members, and act accordingly, in response to statements and policies enacted by both Federal and State Health authorities, and national athletics bodies.

"During this time of no competition or events, we encourage athletics clubs in the ACT and surrounds, club members, athletes, coaches and officials to look after themselves by continuing to exercise. The weather in autumn is great. If you are well and practicing social distancing, there is no reason why you can’t get outdoors to exercise or train on the many sporting ovals and reserves in the Bush Capital.

"Where individuals do choose to gather for unorganised or unofficial training, we encourage members to follow the clear advice of keeping groups to a minimum and keeping your distance. If any member is unwell they should not participate in any level of activity with other members of the Athletics family. Please practice appropriate hygiene measures and implement self-exclusion if displaying flu-like symptoms."

speedygeese recent race results

Lake Tuggeranong 6k handicap 10 March
1. Cameron Curry 33:00
3. Scott Marshall 29:41
4. James O'Neill 33:16
5. Sandeep Chandra 33:30
6. Kylie Wood 33:07
7. Rajeev Bajania 24:41
11. Ewen Thompson 40:57
17. Peter Thomson 57:06
17 finishers

ACTMA Track 1500m 12 March
M60 David Clarke 5:33.43

ACTMA Track 10k 12 March
M60 David Clarke 41:45.49
M55 Craig Wurtz 48:43.47
M60 Ewen Thompson 62:12.56

Customs Joggers 5k handicap 13 March
1 Peter Thomson 33:27
2 James O'Neill 13:45
8 Ewen Thompson 33:29
9 Colin Farlow 19:46
10 Yili Zhu 23:47
12 Craig Wurtz 25:02
15 Carolyne Kramar 39:35
16 Caroline Campbell 50:40
16 finishers

Parkruns http://www.parkrun.com/consolidatedclub/?clubNum=23606
Parkrun highlights 14 March: All Queanbeyan parkrun runners turned back when floodwaters started rising!
There are no more parkruns to be held in Australia in the foreseeable future!

AMRA Black Mountain 2.6k run-up 17 March
3. Peter Brown 15.23
19 Caroline Campbell 26.19.
19 finishers

YCRC Summer Series #8 Stromlo Forest Park 5k 17 March
1. Jacob Grooby M30 17:17
8. Louise Sharp W35 20:20
10. Stuart Doyle M50 21:03
11. Paul Trumble M30 21:34
15. Rohan Pitchford M55 22:40
19. Natasha Beck W30 24:14
20. Will Brady M30 24:15
23. Peter Simpfendorfer M60 24:35
24. Geoff Moore M70 24:55
28. Liz Simpfendorfer W55 25:25
37. Ewen Thompson M60 28:24
39. Peter Thomson M55 29:27
41. Vanessa Palmer W45 30:52
47 finishers

YCRC Summer Series #8 Stromlo Forest Park 2k 17 March
7. Molly Morrison U8 11:25
8. Darcy Morrison U8 12:28
13 finishers

To Abbie and Paul, our newest speedygosling, Lottie Hermione McGeachie. Congratulations!

Monday training at Parliament House

A third week of Rose Garden 200s... Colin and Richard ran 14 of them; James, David and Kevin 13; Pieta and Allie 12; Lisa, Craig, Chloe, Andrew and Celina 10; Vanessa and Kathy also 10 with longer rests; and Ruth, Rae, Yelena, Warrick and Jennie 9.  Some did have a break so the number of reps may have been fewer than indicated.

Well spread out.

Monto

Song of the Week. Luke Kelly – Monto - at https://youtu.be/Wny_0pi4hR4

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Great voices. For info – this song was written as satire! And then became a popular folk song in its own right.

58 years running

That's right. My running career started on 15 March 1962.

You thought parkrun was wet this morning?

But here's the path (across the bridge) at Queanbeyan's almost-parkrun this morning, where the runners set off and almost immediately had to stop as flood waters rose.

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A Thursday afternoon at Stromlo Forest park

Training yesterday consisted of 10 x 200m with 100m recovery (jog; float; what-have-you). Followed by 5 x 100m with 100m recovery. Present were Allie, Jen, Jennie, Isaac, Thach and Ryan for the warm-up, Colin, Celina and me.

More Monday pics:

speedygeese race results

Customs Joggers 5k handicap 06 March
1 Yili Zhu 23:17
2 Peter Brown 21:14
8 Ewen Thompson 33:28
10 Caroline Campbell 35:16
11 Giles Lamb 22:17
12 Colin Farlow 19:50
13 Bill Arthur 37:37
17 Craig Wurtz 24:43
19 finishers

Parkruns http://www.parkrun.com/consolidatedclub/?clubNum=23606
Parkrun highlights 07 March: Isaac winning Coombs #100 in 17:43; Matt winning Tuggeranong in 15:51

YCRC Summer Series #7 Black Mountain Peninsula 5k 10 March13. Rohan Pitchford M55 23:31
14. Peter Simpfendorfer M60 24:08
16. Craig Wurtz M55 24:26
22. Liz Simpfendorfer W55 26:00
27. Sarah Pau W45 28:34
28. Ewen Thompson M60 29:03
29. Geoff Moore M70 29:36
30. Vanessa Palmer W45 30:30
31. Peter Thomson M55 31:22
39 finishers

YCRC Summer Series #6 Black Mountain Peninsula 1.7k 10 March
5. Darcy Morrison U8 9:25
6. Nadine Morrison W50 9:25
7. Molly Morrison U8 10:48
11 finishers

Some of the pics by Ruth from Monday training:

How Monday night training went.

Monday was a public holiday, i.e. Canberra Day. Giles and I had an early run; then I organised our second set of "Rose Garden 200s". James S and Brownie ran 13 on 2:20; Paul, Giles and Jacob M ran 12 on 2:30; Peter, James O', Craig, Sandeep and Clare ran 11 on 2:40; Lisa and Celina 10 on 2:50; Tiffany, Abby, Deb (new) and Vanessa 10 on 3:00, and Ruth, Yelena, Deborah D, Rae, Jennie and George 9 on 3:30. I had a new system for calling starts for each group, the system worked well. Afterwards Clare brought pikelets and her New York Marathon trophy from 2019 (first W65). Paul's wife and son visited at the end, plus Dave randomly appearing makes a total of 26. Good turn-out for a long weekend.


Gwen celebrating turning 32 at 32 weeks.

Let It Be

Song of the Week: Let It Be, by Paul McCartney/The Beatles
At https://youtu.be/CfudHcyILSs

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“Yesterday” is a wonderful movie on many levels, when Jack sings “Let It Be” his family and their friends let nothing be, but at the end of the movie Jack himself decides to let it be, surrendering his ambition to reality. “Yesterday” is my new favourite movie (fyi my old favourite movie was “Groundhog Day”, so it’s been a while). It is interesting to note the variations in the lyrics of this video clip compared with the popular version (with “song lyrics” being one of the themes of “Yesterday”, not only in the “Eleanor Rigby” sequence, but in the way the lyrics of various songs tie into the events taking place).

Ginninderra parkrun - my best time for a while

I was trying to catch this lady (Debra). Didn't succeed (and she ran her PB).



Still, I managed 23:11. I am hoping to bring that down further in the next few weeks.



They caught me again here in dis-geese after my cool-down.

At the gym again today

recent speedygeese race results

Lake Tuggeranong 6k handicap 25 February
2. Peter Daly 33:53
4. Rajeev Bajania 32:27
7. Ewen Thompson 45:21
11. Cameron Curry 27:50
13. James O'Neill 29:34
14. Carolyne Kramar 48:45
15. Peter Thomson 56:14
16 finishers

Ginninderra 7k handicap 25 February
9 finishers

ACTMA Track 27 February 3000m
M30 Jacob Grooby 9:16.07
M55 Peter Brown 11:17.56
M55 Craig Wurtz 13:54.52

ACTMA Track 27 February 1500m
M55 Peter Brown 5:07.92
M60 David Clarke 5:45.48

Customs Joggers 5k handicap 28 February
5 Giles Lamb 21:18
7 Ewen Thompson 32:49
9 Yili Zhu 24:11
13 Colin Farlow 19:30
17 Bill Arthur 37:15
18 Peter Thomson 37:44
18 finishers

Parkruns http://www.parkrun.com/consolidatedclub/?clubNum=23606
Parkrun highlights 29 February:
Bronwyn runs 8th at Braidwood.
Bernardo runs his 100th parkrun at Queanbeyan, and sets a new PB there of 17:59.

AMRA Mount Ainslie 2.2k run-up 03 March
5 finishers

Lake Tuggeranong 6k handicap 03 March
4. James O'Neill 31:46
5. Sandeep Chandra 31:51
6. Ewen Thompson 41:47
7. Cameron Curry 25:31
11. Ricky Somerville 35:25
17 finishers

YCRC Summer Series #6 Boat House East 5k 03 March
8. Louise Sharp W35 19:27
9. Paul Trumble M30 19:53
18. Peter Simpfendorfer M60 22:55
19. Craig Wurtz M55 23:00
23. Liz Simpfendorfer W55 24:15
24. Maria O'Reilly W65 24:38
32. Vanessa Palmer W45 28:31
35. Peter Thomson M55 32:10
40 finishers

YCRC Summer Series #6 Boat House East 2k 03 March
3. Ewen Thompson M60 10:10
4. Darcy Morrison U8 10:59
5. Nadine Morrison W50 10:59
7. Brett Morrison M50 11:20
8. Molly Morrison U8 12:46
13 finishers

Bernardo, winner, new PB, and 100th run at the Queanbeyan parkrun:

Monday's speedygeese training session

Autumn has arrived, and it wasn't too hot for us to run an intense training session. It was a return to "Rose Garden 200s" with different intervals for different runners. Participating were Matt, Richard, Colin, Dave, Peter, David, James, Max, Clare, Lisa, Tiffany, Ruth, Kerron, Phil, new David, Abby, Yelena, Kahlia, Warrick, and Deborah, while Franklin and I supervised. My system of "starts" is a bit tricky, I will try to improve it next time.

Training is still on next Monday, Canberra Day, same time, same place.


Lisa with Franklin

Carry That Weight!

Song of the Week. Paul McCartney: Golden Slumbers - Carry That Weight - The End
At https://youtu.be/3xJlkrI3DLA



This live video is sensational, and look who else is on stage. Mark Knopfler, for one.

Happy triathlon finisher

Well done Tiffany: finishing her first triathlon.