Goorooyarroo 2020 results - current speedygeese

Goorooyarroo Mulligans Flat 14k

25.        David Baussmann M70 1:19:58

 

39.        Vanessa Palmer            W50     1:31:43

 

48 finishers

 

Goorooyarroo Mulligans Flat Half Marathon

41.        Sandeep Chandra         M45      1:50:26

47.        Leah Walker                 W45     1:54:50

 

57.        Clare Wall                     W65     1:58:17

 

64.        Peter Daly                     M55      1:59:35

 

68.        Maria O'Reilly                W65     2:00:23

 

95.        Jennifer May                 W65     2:30:29

 

97.        Ruth Baussmann                       W70     2:31:04

 

98 finishers

John Harding's 1978 article

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Song of the Week...

Vanilla Fudge You Keep Me Hanging On

Today's trail run - back to the Cotter

Photos by Kylie

This week's speedygeese interval training.

At Parliament House, Monday 10th at 12:00pm: Lisa and I checked out the venue for future possible speedygeese training sessions.

It was a success. Decision made. we will train there Mondays and Thursdays each week, time of day to be determined case by case. We will limit numbers at Parliament House to ten people, and manage that via Facebook "events" on the speedygeese page,

Then on Thursday 14th, again at noon, ten of us did train together, as follows.



So there's Lisa, Ruth, David, Pieta, Ewen, Andrew, Jenny M, Sandeep, Rosie (new), and me. We also saw Jane passing by.

Sundays we will start at 12:00 noon to train on the grass cross country track at Stromlo. No limit to numbers there, because if more than 10 arrive, we can split up, spread out, go in different directions if necessary.

Song of 2020

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: