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.