Showing posts with label transformation. Show all posts
Showing posts with label transformation. Show all posts

Wednesday, 16 September 2009

transformation strategy #16: redefine success

Posted by speedygeoff on Wednesday, September 16, 2009 with
Success isn't "moving up the ranking list!"
When it all boils down to it, success is just being on the ladder
Your participation means more to me than your performance.
So let's "go for it". Go for what? Being there!
Step one. Personal
Step two. Organisational.
Step three. Community.
We can make a difference just by being there with integrity, perseverance, and good humour.


Cathy Montalto. Still a speedygoose after all these years. One of the very first. A stayer.

Well that's it for my "transformation" series. I have left most things unsaid. Your turn now!

Tuesday, 15 September 2009

transformation strategy #15: have fun

Posted by speedygeoff on Tuesday, September 15, 2009 with
Be yourself rather than trying to be someone else
You and I are normal people
Just as we are, we can do so much better
We don't have to be different, just better.
Transformation takes us to where we were meant to be, out of a more limited version of ourselves.
Work on fulfilling your potential, and it will be fun.


Janene Kingston: serious and light-hearted at the same time. Good to run with!

Monday, 14 September 2009

transformation strategy #14: don't leave it to others

Posted by speedygeoff on Monday, September 14, 2009 with
Too many people these days think everyone else "owes" them.
They are looking for hand-outs.
They want others to do their work for them.
Where's the satisfaction in that?
They want a pill to make them well, surgery to make them thinner.
But they decline to take any sort of responsibilty themselves for their situations
What wimps!

By all means learn from other people, find teachers, gurus, mentors, facilitators, coaches.
But you are the one doing the work
And you will be the one to reap the rewards of your work.


Hard-working Rae Palmer. Wow, she's inspirational. And can teach us a few things about attitude and determination.

Sunday, 13 September 2009

transformation strategy #13: anticipate failure

Posted by speedygeoff on Sunday, September 13, 2009 with
But don't embrace failure.
You cannot run a pb every time you race.
There are always going to be good days and not so good days
Don't live or die by the outcome of any one event
Do rely on your gaggle of geese to be there and support you.
Reciprocate. There's always someone in the group finding it hard at any one time. Help them.
Keep a positive attitude and persist, persist, persist.


Craig Davis running a not-pb in the Half Marathon. But Craig will break through soon because he does persist. He has attended more training sessions than anyone else in the training group has since mid-July. Including me. History tells me that pbs are just around the corner.

Saturday, 12 September 2009

transformation strategy #12: sustain the change

Posted by speedygeoff on Saturday, September 12, 2009 with
How to sustain the change?
Know for yourself "there is no finish line"
Reject the detox mentality
Be part of a group which shares knowledge, experience, and passion
Ensure generational relevance. Man, this is so important, I will be enquiring after ways of doing this for years to come. Stay tuned!
Recruit people who will in turn recruit others.
Influence the influencers.


Brett Morrison finishing the Half Marathon. Being transformed into someone who will stay fit for life...

Friday, 11 September 2009

transformation strategy #11: the three steps

Posted by speedygeoff on Friday, September 11, 2009 with
There is a transformation ladder which has three steps.
Step one is personal transformation
Step two is organisational transformation
Step three is community transformation.

Start at step one
People on step one are finding out what can be done for them
They are changing, improving, learning
It's OK to be on step one and to stay on step one

To be on step two you must have first been on step one.
Here's where you are working with a group, helping the members of the group to transform themselves
You are teaching, trying things out with others as well as with yourself
It's OK to be on step two, and to stay there or step down again

To be on step three you must first have been on steps one and two. This is the key to true social transformation.
You are working in and with the wider community trying to spread awareness of what is needed, facilitating change by setting up structures which help people and groups.
I think I am stage two, but to truly see a changed society, there will have to be people working hard in stage three. And I repeat, they will have to have been at steps one and two, themselves, to be fully committed and effective.
Don't leave it to governments, media, commercial interests. We have to be there and do it.


Ewen Thompson running the Half Marathon. Like me, Ewen is a strategist at steps one and two. His blog always makes for thoughtful and informative reading.

Thursday, 10 September 2009

transformation strategy #10: wonder

Posted by speedygeoff on Thursday, September 10, 2009 with
I wonder why people don't always do what is right?
People know how to get fit: diet and exercise.
Some people don't seem to want to do it.
What can we do about those who never make any kind of real commitment?
I often feel we should be helping them, but how?
The best I can do is to set a good example.
You could consider being a mentor or guide or public champion of fitness.
Give people every opportunity to come to their senses.


Helen Larmour; setting a great example to her family, her students, her peers.

Wednesday, 9 September 2009

transformation strategy #9: invite welcome and befriend

Posted by speedygeoff on Wednesday, September 09, 2009 with
Share the journey with others.
Form a group.
Keep on refreshing the group by inviting new people to join in.
Help them.
Remember they won't be at the same stage as you, so make allowances.
Run the second mile.


Roger Pilkington running the 13th mile


me too


and Gary Bowen makes three. We kind of decided to run at 5minute km pace all the way so that anyone who wanted to tag along with us could try for a 1:45. It worked in that we finished in sequence; Roger, then me, then Gary, with no-one else between us. And quite coincidentally we all had yellow (or yellowish?) singlets. We did share the journey with a few others along the way. Good times, eh? (Not the stopwatch times, silly, we could in theory all three run much faster but that wasn't the point)

Tuesday, 8 September 2009

transformation strategy #8: be free

Posted by speedygeoff on Tuesday, September 08, 2009 with
Freedom is not licence
Freedom involves sound disciplines, sound thoughts, and sound actions
Be free from addictions which block action and limit potential.
All sorts of addictions; physical, mental, emotional; prevent people from spreading their wings and transforming themselves into someone better.
Be free to function well!
Being whole in all your being is a prerequisite to being able to radically improve.

Susan Sturgeon completing her first half marathon. Starting a career of health and fitness from a relatively young age. What a great plan! We wish her many more pbs and lots of fun doing it. Free indeed!

Monday, 7 September 2009

transformation strategy #7: holistic approach

Posted by speedygeoff on Monday, September 07, 2009 with
Every part of our lives affects every other part.
We cannot expect to operate well mentally and emotionally if we do not operate well physically.
We should seek improvements in all areas of our lives.
I can count five areas. Physical, mental, emotional, spiritual, and relational.
They interact.


Caroline Campbell in the half marathon. W65 champion. Does triathlons, that's swimming AND cycling AND running. Three areas interacting!

Sunday, 6 September 2009

transformation strategy #6: working in spheres of influence

Posted by speedygeoff on Sunday, September 06, 2009 with
It is difficult to transform ourselves if nothing around us changes.
Let's change the climate in our spheres of influence.
In schools; at work; when travelling; at play, wherever we find ourselves, lobby for facilities for recreation and relaxation
Involve others as you request better sport & recreation facilities
Involve others in using those facilities!
Get out to Stromlo Forest Park, and introduce some of your friends to Stromlo too!
A fitter community makes for a healthier you.


Suzie Gye running her best half marathon time. She has enjoyed both support and encouragement from the speedygeese running group, and has risen to the occasion, putting in an excellent half marathon performance to make us all proud.

Saturday, 5 September 2009

transformation strategy #5: understand history

Posted by speedygeoff on Saturday, September 05, 2009 with
Learn from past mistakes
See current ideas in perspective
How have changing times changed what is thought to be true?
What principles are absolute?
What laws are merely arbitrary?
What old wives tales are floating around?
Discern who the real authorities are, and who is making it up?
Learn the art; know the science.

We are all history makers!



Cathy Montalto and Graeme Patrick: history makers.

Friday, 4 September 2009

transformation strategy #4: the gaggle

Posted by speedygeoff on Friday, September 04, 2009 with
Be part of as nuclear family.
Have a small group of close friends with the same goals as you.
Train with those who like the events you like.

Be part of an extended family.
Open up your training group to former "outsiders".
Celebrate diversity
Make sure sure newcomers keep arriving.
Make newcomers feel welcome, and make sure they are welcome.

Be part of the wider community
Foster relationships with  many and varied organisations

No-one who is only inward looking or self absorbed will ever experience transformation. The broader and wider your networks, the more likely you are to be able to change as you would like to.


Alan Duus and a diverse company of runners

Thursday, 3 September 2009

transformation strategy #3: direction

Posted by speedygeoff on Thursday, September 03, 2009 with
Take action.
Do not stay in your comfort zone.
Be prepared for opposition.
Expect to feel some doubts.
Be prepared to take direction from trusted advisers.
Be an overcomer.
Be determined to see it through.
Expect to complete the action and expect to see the benefits.


Rae Palmer, overcomer extraordinaire.

Wednesday, 2 September 2009

transformation strategy #2: insight

Posted by speedygeoff on Wednesday, September 02, 2009 with
understanding what you specific things you need to be doing,
despite the multitude of voices given advice,
despite the multitude of ideas you might have,
despite the multitude of opinions coming your way
Having ears to hear what is needed
Having eyes to see
Clearly.

Gary running the Half Marathon


You can see Gary very clearly in his nice bright keep-up-with-me running gear.

Last Monday's training saw teams of three at Parliament House run a 25 minute continuous shuttle relay, 200m each run. Taking part were Alan, Bronwyn, Christopher, Craig, Ewen, Garry, Gary, me, Helen, Jennifer, Jodie, Katherine, Neil, Rachelle & Ruth. The next two Mondays and next two Thursdays I will not be at training, and Craig has kindly agreed to step in and organise the sessions.

Bronwyn and Jodie are off to Disneyland! To run, of course. In the Disneyland Half Marathon. Best of luck!

Our training group dinner will be booked at La Capanna Restaurant, Kingston, 7pm. Monday 21 September. Please inform me by email or comment if you are coming, or tell me on the Thursday before the dinner (Thursday 17th). I will be booking a banquet, cost expected to be $31.50 per person which includes: foccacio bread, plates of mixed bruschetta, selection of pizza and pasta, salad, coffee, and includes corkage.
See http://www.lacapanna.com.au/.

BBQ Stakes results
Last week (26/8)
Ken 26:58
Roger 27:22
Gary 27:36
Helen 29:09

This week (2/9)
Katie 24:58
me 26:04
Ken 26:28
Gary 27:06 pb
Helen 27:44
Roger 28:09
Brett 28:29

Track season is approaching fast; Vets track starts very early this year, Thursday 1 October. All our winter training will have thoroughly prepared us for resuming on the track.

Curiously attractive

Tuesday, 1 September 2009

transformation strategy #1: inspiration

Posted by speedygeoff on Tuesday, September 01, 2009 with
I am inspired to re-start a series on this year's theme: transformation.
Get inspired.
Read, attend seminars, talk to your peers.
Find out what people are doing to transform their lives.
Listen to the success stories.
Read. Absorb. Apply. Prepare to take action.
Understand what you need to be doing to get fitter.
Don't stay in your comfort zone.
Determine to make it work.

My 2009-2010 summer training plan: (draft!)
Mondays long run and supervise intervals at Parliament House <=32k
Tuesdays gym, then easy tempo run; e.g. at spring & summer series <=12k
Wednesdays Race BBQ 6k then easy recovery run <=20k
Thursdays Long run and maybe a token track "race" <=28k
Fridays gym and easy run <=12k
Saturdays Interval training at Stromlo (e.g. km intervals) then a recovery run <=16k
Sundays Rest
Total up to 120k

Dismantle; Repair
This summer I am letting go of track training and taking on longer running, which history tells me I am more suited to.
The plan outlined above should be fully operational by December all being well.
Some weeks I will run long and hard on Saturday or Sunday. Thursdays will be easy on those weeks.
What I have in mind: 2010 Canberra Marathon. Or something.
I would very much like to participate in some of the long weekend races on offer such as Orroral Valley, but the problem is, up until the end of November I would still like to excel in the Frylink series.

Helen in the Half Marathon

An inspiration to us all

Saturday, 11 July 2009

"You're too young and inexperienced."

Posted by speedygeoff on Saturday, July 11, 2009 with
I was reading the well known story of David and Goliath. "You are too young and inexperienced" is what King Saul said to David when the latter wanted to challenge Goliath.

And it was true, IF David had tried to engage Goliath in a conventional sword fight. But David changed the rules. He didn't approach Goliath as a warrior. He approached him as a shepherd. He introduced an unconventional method of warfare: the slingshot. That long-range weapon gave David a unique advantage over his more experienced opponent.

David overcame his weaknesses by playing to his strengths.

David didn't play on Goliath's terms, he played on his own terms.

Inexperience is both a liability and an asset. And the upside of inexperience is this: you don't know what can't be done. So you're not afraid of doing old things in new ways. You take risks. You make mistakes. You experiment with new methodologies.

Political scientist Ivan Arreguin-Toft surveyed every war fought in the past two hundred years between strong and weak combatants. The Goliaths won 71.5% of the time. But when the Davids chose an unconventional strategy, their winning percentage was 63.6%. In other words, when Davids decide that they aren't going to play on Goliath's terms, they win two-thirds of the time.

So how do you fight in unconventional terms if you are a David? Sometimes it's substituting effort for ability. Davids need to work harder than Goliaths. Sometimes it's doing something in a new way. But the bottom line is this: you cannot fight Goliath on Goliath's terms or you will lose. You have to change the rules. You have to get unconventional.

Transformation. If you follow the rules, if you repeat the established pattern, if you "try and try again" in the same old way, you can block transformation. But the Goliath, the seemingly impossible barrier, the weight of history and opinion and expectation, can be circumvented, overcome, disabled, whatever, by thinking laterally and inventing a new way of doing things.

What has this to do with running? Everything! Especially when we are considering how younger generations can be encouraged to run, to race, to train, to compete, to seek improvement. The old ways will not work, and the old structures are not relevant. The same end results we are after: health, fitness, strength, flexibility, and a long and rewarding life, can be achieved by very different means and within very different contexts from those we are familiar with.

As times change, we "oldies" must change too. Or are we so tied to the ways we have of doing things, the old structures and institutions, that we have forgotten why these things exist?

Tuesday, 26 May 2009

Sleep or Weep

Posted by speedygeoff on Tuesday, May 26, 2009 with
Song of the week: The Incredible String Band's "Queen of Love"
A strong power calls from the left hand
Across the waters deep
a strong power calls from the left hand
let all things sleep or weep...

The doctor brews potions and pills
to open his own front door
and the locksmith makes strong bolts
to bar his gates to every new breeze that blows

shall I now put lion's ears upon my ears
hear every sound as a roar
shall I now put mouse's eyes upon my eyes
gauge the moon for size against my paw...


Monday training was a popular return to 20 x 100m on 90 seconds, steep uphill, with Alan, Andrew, Bronwyn, Ewen, Helen, Jennifer, Kathy, Lee, Margaret, Maria, Mick C, Ruth, Tony, Yelena, Yili and even me participating. Steep for aged athletes and Rob Roy refugees, anyway.

Plans for this week include
Wednesday 12:15pm Barbecue Stakes
Thursday 5:30pm Dickson oval training. I will be setting off from Dickson at 4:30pm this week for a longer run if anyone wants to join me.
Saturday 1:00pm North Lyneham 6.2k
Sunday 9:00am Masters Handicap, West Stromlo
Also, Sunday High Noon Meet - 1500m

speedygeese at Lotus Bay 5k Saturday 23 May
39. Yili Zhu M45 24:46
41. Heidi Johnston W35 25:21
44. Geoff Sims M60 25:43
47. Thea Zimpel 26:11
58 finishers

Mt Rob Roy Sunday 24 May - Bronwyn 7th female, 65.29 to the summit, 2:01.01 total time.

Surgeres France World 48 hour championships:
Martin Fryer the winner, 433.686km in 48 Hours
Starting 12 midnight on Friday night (Australian time) and finishing midnight on Sunday night, Martin Fryer managed to record an astounding 433.686km (averaging 9.04km/h), smashing his previous best time. Martin won by just over 30km from Japanese athlete Ryoichi Sekiya (402.321km) and third went to Mami Kudo (385.130km). Fryer’s goal going into this race was to get over the magic 400km mark, and he did, smashing it. Further details can be found on the race website - http://www.48heures-surgeres.net/archive/2009/05/22/pointage_ live_2009. I found the forum on Coolrunning a great way of reviewing the hour-by-hour progress of the race. Highly recommended you have a look at the thread at http://www.coolrunning.com.au/forums/index.php?showtopic=23937&st=0

My challenge to you to come up with an aardvark acronym drew two responses - the usual two. Come on now, I get 60+ hits a day. Stop lurking!
The winner is "Awesome Athletes Run Down Veterans And Remain Kings!!" Thanks Ruth.

Transformation. We will rename where we are by what we do.

At Lotus Bay

 Heidi


 Half way

"If youngsters are taught that losing is a disgrace, and if they're not sure they can win, they will be reluctant to even try. And not trying is the real disgrace" - Ron Clarke

Wednesday, 20 May 2009

Community Transformation

Posted by speedygeoff on Wednesday, May 20, 2009 with
What I am reading:
"Community: The Structure of Belonging", by Peter Block. Written in 2008 and only just released, this is a contemporary, relevant, timely book about how community transformation can take place. "Most of our communities are fragmented and at odds within themselves. Businesses, social services, education, and health care each live within their own worlds. The same is true of individual citizens, who long for connection but end up marginalised, their gifts overlooked, their potential contribution lost. What keeps this from changing is that we are trapped in an old and tired conversation about who we are. If this narrative does not shift, we will never truly create a common future and work toward it together."

Monday training. Alan, Andrew, Bronwyn, me, Jasmina, Jennifer, Kathy, Mick C, Miranda, Rohan, Ruth, Tony, Yelena & Yili met to run 12 intervals of a minute fast, a minute slow. It wasn't too cold. I handed out new speedygeese "business cards" which I will get to everybody, and I would like people to use them to invite their friends along to the group.

The Great Ocean Road 45km race: Kelley ran an outstanding 3:43:41.1 for this undulating race in wet conditions, giving her 87th place overall. Her marathon split was sub 3:30. What a brilliant run!

This video is especially for Kelley…


Shine up your medals
Last night's annual general meeting voted we stay "Veterans" (it required a 75% vote to change it) thus ensuring we remain out of step with the rest of the world, a world where Masters is the universal name.
Our new committee includes just two speedygeese: Christopher is still leading the troops, while Rachelle has been promoted up the ranks to Vice President. Miranda stood down; can someone please twist her arm to agree to be co-opted back on? Even if for half the year. Kevin also stood down and is also a huge loss, but plans to be active in other areas.

Where to from here?
I am committed to a future which is distinct from the past.
I am shifting the conversation from the problems of our community to the possibility of our community.
And, "The small group is the unit of transformation and the container for the experience of belonging" - Peter Block

Kelley

photo by Mick Horan, click to enlarge

Half Marathon - one km to go

photo by Andy Rawlinson, click to enlarge

Receiving a special trophy for participating in the first and in the fortieth Rex Foulkes Half Marathon

photo by Kerrie Tanner, click to enlarge

Monday, 30 March 2009

No matter how much you push the envelope, it'll still be stationery.

Posted by speedygeoff on Monday, March 30, 2009 with
Transformation by Imitation
Teaching people about transformation does absolutely nothing. And telling people to change for the better is usually a waste of time; people know they should exercise, eat well, avoid cigarettes and drugs, live peaceably with one another, and so on; but how many actually do all this? Maybe it's obvious to runners who train together, but the answer could simply be: get alongside someone who is the kind of person you would like to be, who is doing what you would like to do and achieving what you would like to achieve, and imitate them. Mind you, there are some terrible role models in the world of sport, few deserving hero worship. But if you spend your time with a group of people doing it right, you will grow to be like them.

Coming up:
End of daylight saving this Sunday 5 April
Women's and Girls' Fun Run this Sunday 5 April
Dickson training resumes Thursday 23 April
Speedygeese group dinner Monday 4 May

Speedygeese results
CCC 28/3 Winter series race 1 – Rani Road – no speedygeese ran. There were 43 finishers. I for one had no idea how to get to Rani Road from Belconnen and had no intention of finding out and going. The Crows were running rings around the Magpies at the time and I wanted to enjoy the occasion.


There are just two weeks until AMA Nationals in Adelaide. I will be heading off next week, not turning up again until the Canberra Marathon in three weeks time. Adelaide, the best little puissant town in the world. That should be puissant, of course, not pissant


Katie is one of the well-performed speedygeese off to Adelaide for the nationals. Others are Amanda, Rachelle, Ken and myself. I believe Katie, Amanda, Rachelle and Ken fine-tuned by running on the track on Sunday. Between us we could collect a medal or two in Adelaide.