Wednesday, 23 November 2005

Important Coming Events

Posted by speedygeoff on Wednesday, November 23, 2005 with
There are so many news items I have summarised them in one place:

Thursday 24 November 4 x 1500 relay (also 10k); Zeffirelli afterwards
Sunday 27 November 8:30am Vets Handicap followed by BBQ. ** remember November, January and February are 8:30am starts **
Thursday 1 December Higgins 800 (also 4 x 400 relay)
Thursday 8 December Pennington 3000 re-run at 6pm, also 4 x 200 relay; Zeffirelli
Saturday 10 December Team Moore Christmas Party, from 6pm, byo bbq. Hosts– Maria & Peter, rsvp asap to moreill@daramalanc.act.edu.au
Thursday 15 December 4 x 800 relay (records up for grabs)
Thursday 22 December Christmas track night; Zeffirelli

And, the Moore 3000 age percentages for races held so far are now on the website.

Team Moore results from last Thursday

Posted by speedygeoff on Wednesday, November 23, 2005 with
Full results are on the website.
"Bugs" now fixed (here and on the website). In fact I have now gone in and updated all the website track results to fix truncated names, truncated times, and to improve the lay-out.

800m
Colin Farlow 2:12.0
Michael Rutter 2:32.3
Rod Lynch 2:29.9
Gary Bowen 2:34.4
Roger Pilkington 2:52.1
Michael Leahey 2:29.1
Neville Madden 2:35.1
Mike Worsley 3:12.1
Geoff Barker 3:28.9
Tony Booth 3:04.1
Jenny Langton 2:29.2
Katie Forestier 2:52.3
Charlie McCormack 2:50.1
Carolyne Kramar 3:17.4
Maureen Rossiter 2:52.7
Kathy Sims 2:57.2
Charmaine Knobel 3:05.5
Carol Baird 3:15.9
Jill Brown 3:16.7
Margaret McSpadden 3:38.5

4x200m relay
(John Donovan)
Charlie McCormack
(Garry Maher)
(Rob Cole)
1:59.2

Katie Forestier
Jenny Langton
Kevin Matthews
Michael Rutter
1:58.5

Jill Brown
Kathy Sims
Maria O'Reilly
Maureen Rossiter
2:20.3

3000m Walk
Ewen Thompson 16.33
Geoff Barker 20.19
Rod Gilchrist 20.44
Lisa Wilson 17.51
Alice Scott 22.47

100m
Michael Rutter 12.0
Kevin Matthews 12.4
Richard Faulks 14.0
Katie Forestier 15.8
Maureen Rossiter 15.4
Maria O'Reilly 16.3
Jill Brown 16.7

400m
Michael Rutter 61.5
Gary Bowen 68.4
Geoff Sims 58.9
Mike Worsley 83.3
Jenny Langton 65.7
Maureen Rossiter 72.1
Maria O'Reilly 74.6
Jill Brown 82.1

Long Jump
Michael Rutter 5.41
Kevin Matthews 5.37

High Jump
Ewen Thompson 1.30

Tuesday, 22 November 2005

Green shoes go!

Posted by speedygeoff on Tuesday, November 22, 2005 with
Kt's done a great job getting a W30 relay team together for the 4 x 1500 this Thursday - she's the "oldie" in the team but has lined up speedy Jenny Langton, and between them they have recruited two new members to form a great team - which will establish a new ACT record (..thinks; I must check the National record).

The new members are Mel and Anna so when you see them on Thursday, be sure to welcome them. They are speedy too.

All it takes is one keen person in each age group to round up teams. If you think you have missed the boat for the 4 x 1500s, there are still the 4 x 800s coming up soon. There are LOTs of runners in each age group who could be invited, and relays are lots of fun!

So if I find the time very soon, I will dob in individuals in each age group to do some contacting, AND I can give them a list of names....

Then they can take it from there. Good idea? Good on ya Kt.



"Training Groups. Geoff Moore, right, runs one of the club’s many training groups. His group includes some very talented runners and is he seen here with Katie Forestier at the first night of the track and field season." - Jim O'Donnell, feature article, December Vetrunner!

Monday, 21 November 2005

More photos of Moore runners

Posted by speedygeoff on Monday, November 21, 2005 with
More Team Moore runners heading down from Parliament House on an over-cast wet day.

Isn't it good that the drought has broken, the dams are up to 66% full, and we no longer have water restrictions?

Graeme's "Griffin" singlet indicates he has completed at least ten Canberra Marathons....

No green shoes yet, so

Go Graeme Go!

How I'm training

Posted by speedygeoff on Monday, November 21, 2005 with
My target for the last three weeks was a weekly distance of 30k, 40k and 50k. I managed to achieve only about 22k the first week, and then came good and ran the 40 and 50k the last two weeks. My proportion of fast training is a bit high - 10% to 20% is optimal, but I have run 30% of it fast-ish. My rationale is that it is not flat out, also that my fitness is reasonable, it is just injury and recovery that is holding me back. If I do "race" on the track this Thursday (in the 3k, not in the 10k or the 1500m relay!) it will be pretty slow; the track is the biggest risk of set-back so I must build effort there more patiently.

It has been an opportunity to do more gym work and exercises, but "busyness" as usual has got in the way so I have only been doing one or two gym sessions a week instead of the three or four I should be.

So the plan is to run again in the BBQ Stakes 6k, the track 3k, and the Customs 5k this week, being content to repeat the efforts of last week, while totalling 60km this week and looking forward to 70km next.

At this rate I will be fit by January.

Sunday, 20 November 2005

Peak Performance

Posted by speedygeoff on Sunday, November 20, 2005 with
The Peak Peformance website "pponline" is one of the excellent internet resource runners have at their fingertips. They have excellent articles on all manner of things, and you can subscribe to get additional resources emailed to you.
Here is a small excerpt from an article on winners and losers, found at http://www.pponline.co.uk/encyc/0235.htm

"Increasing aggression... Man is a tribal animal. He is used to hierarchies or 'pecking orders'. Runners, like hens, tend to settle into accepted places within a group. If you are used to being in front and winning races, you will not be happy with anything else. If you have always been at the tail-end of a bunch of good runners, you may be improving physically but you will not have experienced the feeling of being in front, dominating the race. It is a good thing to run in fast races against better people to try to extend your limits, but it is also good to run in minor races which you can win, to get that winning feeling. It has been shown that testosterone levels rise after winning a race, so the 'winning streak' may become easier to maintain as it gets longer, and I would certainly advise a carefully chosen race programme before a championship event

....and decreasing anxiety Nobody is free from big race nerves, but some people are able to master them, while others are paralysed. Part of this is due to experience. The sheer size and novelty of a big Games meeting can flood the personality with a mixture of new impressions and strange emotions so that it is difficult to concentrate on the job in hand, but these emotions diminish with experience. Being in Rome, being in the Olympic stadium, finding yourself as British Number One, may in time become routine situations. The central problem, though, remains: the fear of putting yourself under maximum pressure or, rather, the fear of failing when under maximum pressure.

No one performs well unless they are nervous. It is the high state of arousal brought on by the big occasion which produces the great performance, but we are all familiar with the anxiety-arousal curve, where over-anxiety depresses performance. David Hemery, the former Olympic gold medalist and a master of the mental game, has a technique for dealing with this. He says: 'What is the worst thing that you can imagine? How likely is that to happen?' and then asks, 'What would happen then?' and 'What would you feel about it?'

When put like this, athletes realise that even a championship race is just another race, not the end of the world nor the end of their career. If you lead the athlete through his past career, it is usually one of success, and reasons can be found for the failures. He will realise that 'cracking up' is very unlikely, and that there is always another race. People remember the races you win, not the ones you lost. Seb Coe is remembered as the man who won two Olympic titles at 1500m but how many, apart from Steve Cram, remember that he did not take part in the 1983 Championships?

The best ways of coping with this pre-race worry are:
1. Follow a routine which has been used before in the last few days. One should not make a fetish of needing to have exactly the same meals or wearing the same pair of socks, but a pattern of training, eating and sleeping which you know will get you on to the starting line fresh and rested.

2. In the last few hours, when you are tempted to worry about what other people are doing, think about the good training you have done, think about your best races, and visualise the race itself. Think through different scenarios and picture yourself winning in each one.

3. In the race itself, focus on your own performance, monitoring your tiredness and trying to run as efficiently as possible, moving into the right position as the pace changes. Try to carry out your race plans, however bad you feel, because the chances are the others are feeling just as bad. Whatever you do, you must come out of the race feeling that you have put everything into it. That way you will have no regrets.

Saturday, 19 November 2005

Events at the track coming up this Thursday

Posted by speedygeoff on Saturday, November 19, 2005 with
The Veterans Track and Field program for this Thursday 24 November is:

6:00pm 3000m
6:00pm Hammer

6:00pm Pole Vault
6:15pm 200m
6:30pm 1500m walk

6:45pm Long Jump
7:00pm 4 x 1500m relay
7:00pm Javelin
7:00pm Discus
7:15pm High Jump

7:30pm 100m
7:45pm 200m hurdles
7:45pm Javelin
7:45pm Discus
7:50 pm 10,000m

8:00 pm 4 x 100m relay

9:00 pm or so - training group dinner at Zeffirelli Belconnen

Teams for the 4 x 1500m relay:

For record purposes (1) ALL runners in the relay must be current registered members of ACTVAC, and (2) The four runners must either be in the same age group, or ONE may be in the next age group up. Correction - or ONE or TWO may be from the next age group up. For example, a W35 team may either consist of four women in the W35 age group, or it may consist of three W35s and one W40, or it may consist of two W35s and two W40s. Having said that, I would prefer to see runners compete in their own age group and only move down one when a team is not available in their group. Teams should be encouraged NOT to pinch the best runners one age group up if it means they are taking them from another team.

So round up people in your age group and get them signed up as members if necessary!

It’s a good opportunity to encourage others to be involved.

If you cannot get a team together - everyone will get a run, in a composite team if necessary.

Friday, 18 November 2005

B.I.T.

Posted by speedygeoff on Friday, November 18, 2005 with
Yes I am Back In Town - the torn calf is mended. I have experienced seven pain free days in a row. And it is feeling stronger every day.

Recent progress -
Wednesday 16th BBQ Stakes 6k 29.22 (4.54 per km)
Thursday 17th Spiral 6 lapper, ~2.5k? 11.42 (4.41 per km)
Friday 18th Customs 5k 22.55 (4.35 per km)
Now that's the kind of progress we want to see continue!

All the runs have been steady to protect the newly healed calf, and they are getting easier.

When looking up the barbecue stakes (Wednesday lunchtime running) results I discovered that Roger Pilkington ran his 659th run in the series this week. Roger! If you keep this up, you will end up looking like Doug Fry!

Photo shows Roger thinking - is there no finish line?

Thursday, 17 November 2005

Pennington 3k

Posted by speedygeoff on Thursday, November 17, 2005 with
I am publishing the reported times for Team Moore runners in the Pennington 3k tonight, because official times might not appear for a while given that there was a mix-up with the start groups and people were sent off at very different intervals, and often in a different order, from that intended. The competition sub-committee plan to sort it all out.

Colin 10:17
Michael 10:30
Richard 10:51
Roger 11:05
Dale 11:13
Gary 12:03
Kevin 12:06 approx
Maria 12:11
Charlie 12:24
Katie 12:29
Neville 12:29
Charmaine 13:04
Carolyne 13:58
Margaret 14:46
Tony & any I may have missed, time unknown.

Wednesday, 16 November 2005

How we trained

Posted by speedygeoff on Wednesday, November 16, 2005 with
Tuesday night was COLD and windy but that didn't deter six hardy souls from turning up at North Lyneham for training. The previous week we did two one km runs with a km jog between; the jog is "compulsory" on the back part of the loop because our track has been seriously dug up there, as expected, near the GDE roadworks. Even though the road itself shouldn't impinge directly on that recreational area, of course it does. What can the furious locals do? Grumble; or throw money down the drain like the Save O'Connor Ridge group did. Not much you can do about government decisions based on economic considerations alone. We even voted for the party with the right policy then after the election they back flipped. Bur enough of that...

This week we ran our 3km warmup then did two laps over the central hill, about 1400m, attempting to run the second lap faster than the first (which everyone did). Then four 100m sprints, also up hill, and we reckon we are ready for the Pennington race on Thursday (or at least Tony, Maria, Colin and Gary are; Jenny and I won't be racing it). And at the end the 3km cool down of course.

Afterwards I found a message on my mobile from CJ saying the weather was sus and she wouldn't make it - never mind, CJ (and Ruth and Carolyne) did well in the Tour de Femme on Sunday and deserve a day off.

Now I am off to South Canberra, hoping to catch up with Amanda and Ben James Farlow, just five days old, before they are discharged from hospital. If I don't see them today, they are bound to visit the track for an hour this week or next. I might even jog the BBQ stakes today if I get there on time; yesterday was the first day I have actually stretched out a little in training since the calf tear. It's not 100% but it's getting there.

Tuesday, 15 November 2005

Coming up this Thursday at track

Posted by speedygeoff on Tuesday, November 15, 2005 with
Events this week are:

6:00pm Pennington 3000m
6:00pm Weight
6:15pm 100m
6:30pm 800m/2000m walk
6:45pm Long Jump
7:00pm 800m
7:00pm Shot
7:00pm Discus
7:15pm High Jump
7:30pm 400m
7:45pm Short hurdles
7:45pm Shot
7:45pm Discus
7:45pm Triple Jump
8:00pm 4 x 200m relay
8:15pm 6 lap spiral handicap


Even if you are not running the Pennington, come along and watch - it should be a great battle.

Monday, 14 November 2005

Family Album Update

Posted by speedygeoff on Monday, November 14, 2005 with
Hi family members and interested friends - there are twenty nine new photos of my family on http://mooregenerations.blogspot.com/ , the irregularly updated photo album. Now you can see what all those grandchildren look like. Enjoy!

Sunday, 13 November 2005

Results from Thursday night's Vets track

Posted by speedygeoff on Sunday, November 13, 2005 with
3000m early
Rod Lynch 11:17.7
Gary Bowen 11:58.0
Roger Pilkington 12:56.3
Ken White 12:23.8
Peter Hogan 13:05.0
Geoff Barker 13:46.8
Tony Booth 14:47.0
Charmaine Knobel 13:11.4
Margaret McSpadden 15:13.1

3000m late
Richard Faulks 11:14.0
Rod Lynch 11:26.5
Michael Leahey 11:16.2
Geoff Barker 14:19.7

5000m
Roger Pilkington 19:34.5

60m
Matthew Hardy 7.90
Michael Rutter 7.76
Ken Gordon 7.91
Kevin Matthews 7.77
Michael Roche 9.98
Vicki Matthews 9.11
Pam Faulks 11.31
Maureen Rossiter 9.60

1500m
Colin Farlow 4:41.1
Roger Pilkington 5:07.8
Rod Lynch 5:17.0
Gary Bowen 5:33.5
Michael Leahey 5:04.0
Ken White 5:44.0
Geoff Sims 5:34.0
Neil Boden 6:07.3
Tony Booth 6:29.7
Geoff Barker 6:52.8
Jenny Langton 5:06.1
Katie Forestier 5:48.1
Pam Faulks 7:30.4
Maria O'Reilly 5:46.4
Charmaine Knobel 6:19.3
Margaret McSpadden 7:16.3

These are just from our training group!

Saturday, 12 November 2005

Age % scores for the first four "Geoff Moore 3000"s

Posted by speedygeoff on Saturday, November 12, 2005 with
Age % scores; for the statistically minded. These will go up on the ACTVAC website soon . There have been six 3000m races already; these are the first four. I post them now because they could be an indicator as to who will win the Pennington 3000? Given there is a new handicapping system being used? Check out Michael Leahey, Paul Considine, also Carol Baird, compare Colin Farlow and John Morton. On these figures I tip Maria to win the Pennington 3000m this Thursday, if the handicapping is fair as promised. (no pressure!). Michael Leahey is probably the bookies favourite.

Tony Booth 65.0, 72.2, 61.5, 73.7
Trevor Cobbold 73.1, 73.7
Ken Eynon 73.0, 61.3, 72.5
Bob Harlow 72.9
Bryan Mccarthy 62.1
Bob Parker 62.2, 62.8
Rosemary Parker 67.8, 66.4
Bryan Thomas 67.0
Alan Williams 62.3, 65.0
Anne Young 73.2
Margaret McSpadden 67.8, 69.3, 68.0
Michael Leahey 80.2, 81.1, 80.9
Paul Considine 79.7, 79.3
Jim White 68.4, 70.9
Roger Pilkington 72.4, 71.1, 66.1, 66.2
Mick Horan 67.3
Brian Mclachlan 64.6
Richard Faulks 72.1
Nigel Coldrick 67.1
Ewen Thompson 66.1, 67.1
Jamie Macgregor 55.3, 55.2
Neil Boden 63.9
Ken White 70.3
Dave McClelland 69.3, 70.9
Mike Worsley 65.9, 68.6, 68.0
Geoff Hakes 57.3
Carolyne Kramar 60.1
Hugh Ford 69.2, 70.0
Nick Blackaby 57.6
Rod Lynch 71.1, 73.2, 68.4
Damian Rutledge 70.6, 73.1
Carol Baird 79.0
Charmaine Knobel 76.0, 74.5
Annemarie Calnan 69.6, 69.7
Andrew Endall 69.9
Peter Zygadlo 75.1
Gary Bowen 70.6
James McCormack 63.2
Peter Hogan 68.1, 61.3
Katie Forestier 70.2
Charlie McCormack 71.1
Chris Edwards 56.3
John Morton 73.8
Ellen Lloyd 60.7
Geoff Barker 69.7
Colin Farlow 77.5, 78.2, 78.0
Dale Moore 62.9, 66.9, 68.2
Bryce Anderson 66.7
Richard Hilhorst 72.2, 72.0, 73.8
Amanda Chew 56.3
Adam Robinson 53.5

Friday, 11 November 2005

Stop Press: It's a boy!

Posted by speedygeoff on Friday, November 11, 2005 with
Colin and Amanda's baby arrived this morning! It's a boy! No more details available yet!
Yay! A first for Team Moore, a real babe!

Amanda looked pretty good at the track last night, and we noticed she didn't go in the walk this week! Now we know why!

Congratulations guys.

Joke

Posted by speedygeoff on Friday, November 11, 2005 with















Joke.
More jokes
.. if a jogger runs at the speed of sound, can he still hear his walkman?
(updated to
.. if a runner runs at the speed of light, can she still see her Garmin?)

Thursday, 10 November 2005

How we ran tonight

Posted by speedygeoff on Thursday, November 10, 2005 with
It wasn't as humid at the track tonight as it has been recently, although the rain struck during the last race. But it was windy, which meant that there were no pbs this week. The wind was worth a second or two a lap. Some of the runs were very good though.

In the early 3000, Gary ran about 11:57, Ken White about 12.22, Peter about 13.04, and Charmaine 13.11. Roger ran 12.56 but he was just warming up for a series of events later on, culminating with a 19.30 ish 5k where he went through 3k in 11.30 ish.

In the 1500 Gary ran about 5.32, Marie 5.46, Katie 5.47, Charmaine 6.18, Colin 4.40, Michael 5.04, Jenny 5.06, Roger 5.07 and Rod 5.18.

There was a Parlauf relay, and the only splits I got were the 800s, where John Mordini ran about 2.17, Geoff Sims about 2.35, and Gary 2.36.

Of these performances, in the conditions, it was probably Jenny's 1500 which stood out.

Wednesday, 9 November 2005

Is treadmill training useful for the serious athlete?

Posted by speedygeoff on Wednesday, November 09, 2005 with
Treadmill running is different from normal running. Treadmill training might even retard improvements in overground running economy. Given the choice, always do normal running in preference to treadmill running.
Read the full article here.

Tuesday, 8 November 2005

Thursday track

Posted by speedygeoff on Tuesday, November 08, 2005 with
(1) Next Thursday track is one of the nights we go to Zeffirelli afterwards. Here is the program

6:00pm 3000m
6:00pm Hammer

6:00pm Pole Vault
6:15pm 60m
6:30pm 1000m/3000m walk
6:45pm Long Jump
7:00pm 1500m
7:00pm Shot
7:00pm Javelin
7:15pm High Jump
7:30pm 200m (Daniels Handicap event)
7:45pm 200m hurdles
7:45pm Shot
7:45pm Javelin
8:00pm Medley relay (200, 200, 400, 800)
8:15pm 3000/5000

Dinner at Zeffirelli Belconnen afterwards (9pm or so) for anyone interested.

(2) Results from last week for Team Moore

3000m
M40 Colin Farlow 10:18.90
M40 Dale Moore 11:47.61
M45 Gary Bowen 11:44.53
M45 Roger Pilkington 12:20.09
M45 Ewen Thompson 12:21.06
M50 Michael Leahey 10:29.81
M50 Ken White 12:11.43
M55 Trevor Cobbold 12:07.62
M55 Peter Hogan 14:42.51
M60 Mike Worsley 13:55.47
M65 Tony Booth 13:23.81
W35 Katie Forestier 12:22.84
M40 Charlie McCormack 12:26.98
W40 Carolyne Kramar 14:42.30
W45 Amanda Chew 16:31.53
W50 Charmaine Knobel 13:11.87
W55 Margaret McSpadden 15:12.70

2000m Walk
M45 Ewen Thompson 11:12.47
M55 Kevin Chamberlain 12:22.50
M60 Rod Gilchrist 13:16.74
W45 Amanda Chew 17:26.74

800m
M40 Colin Farlow 2:16.86
M40 Ken Gordon 2:29.73
M40 Michael Rutter 2:40.38
M45 Roger Pilkington 2:33.86
M45 Gary Bowen 2:36.13
M50 Michael Leahey 2:29.92
M50 Neville Madden 2:36.17
M55 Trevor Cobbold 2:37.12
M55 Alan Williams 3:50.57
M60 Mike Worsley 3:16.04
M65 Tony Booth 3:04.84
W30 Jenny Langton 2:31.92
W35 Katie Forestier 2:55.93
W40 Carolyne Kramar 3:32.82
W50 Maria O'Reilly 2:50.95
W50 Kathy Sims 3:02.86
W50 Charmaine Knobel 3:10.32
W55 Margaret McSpadden 3:47.70
W65 Cory Collins 3:59.00

4x400m Relay
M50 Nev Madden ? 4:25.15
M50 Michael Leahey ?
M50 Ken White ?
M50 (Phil White)

M40 (John Morton) 4:25.81
M45 Gary Bowen (~67)
M45 Roger Pilkington (~77)
M45 Kevin Matthews (~64)

W35 Katie Forestier (~79) 5:00.35
W40 Charlie McCormack (~74)
W50 Maria O'Reilly (~78)
W30 Jenny Langton (~69)

200m
M40 Michael Rutter 25.93
M40 Ken Gordon 27.46
M45 Kevin Matthews 25.93
M50 Neville Madden 29.12
M60 Michael Roche 33.38
W30 Jenny Langton 34.27
W45 Alex Lloyd 33.17
W50 Maureen Rossiter 30.51
W50 Maria O'Reilly 34.39
W65 Cory Collins 36.50

100m
M40 Michael Rutter 12.57
M45 Kevin Matthews 12.63
M60 Michael Roche 16.28
W45 Vicki Matthews 15.05
W50 Maureen Rossiter 15.74
W65 Cory Collins 17.43

Sunday, 6 November 2005

Race Results

Posted by speedygeoff on Sunday, November 06, 2005 with
While we are waiting for Thursday night track results to appear - so I can extract our training group times and compare them with the previous couple of week's time - I do have the jogalong times from today to report on.

It appears the course was the correct 6k course today. With lots of kids, and another Fun Run setting up on the finishing straight, and long grass making part of the course single lane, all adding to the fun.

Charmaine ran a blinder, around 28:40, her pb was 28.53, her secret might be that she now works in the Running Shop. Helen also had a return to form, about 29.48, pleasing to see her getting under 30 mins after six months away from the jogalong in recovery mode.

Not in Team Moore but Elaine ran about 24:30 (she is in the W45 age group, girls! How would she go in a relay team?) . And one of my weblog readers Allrounder (fellow Team H member!) ran a good 28:40 too, same time as Charmaine (but not from the same start group).

Also while I am waiting for the track results, the Bega trip yesterday was not dull. Cloud in Canberra, blazing sunshine in Cooma, then thick fog across Brown Mountain (all day!) reducing driving to a crawl. I sighted no less than four dead wombats on the road (sorry Ewen!) and only once did a car appear coming out of the fog on my side of the road around a bend.
I managed somehow to avoid her though, and avoid hitting any roadkill.

Gee Bega countryside is nice.

The highlight was probably having dinner back at Cooma with a couple of friends, at my favourite Cooma restaurant, the asian one at the park next to the Woolworths Caltex petrol station. Which I should add was selling petrol for 114 cents per litre, 9 cents cheaper than Canberra with the discount. But the low traffic volumes must be because of the petrol prices; it's a good time to travel if you are rich enough.

Friday, 4 November 2005

Nice sandhills

Posted by speedygeoff on Friday, November 04, 2005 with
Another photo from my holiday to Fleurieu Peninsular, south of Adelaide. This one is taken at a wild beach west of Victor Harbor. Wouldn't you like to train on sandhills like these? They also happen to be on the path of the Heysen trail. The ocean in the background is magnificent here and this whole area is a natural reserve.
.. another view of the same beach, with yours truly heading for the surf.

Thursday, 3 November 2005

Sore arms!

Posted by speedygeoff on Thursday, November 03, 2005 with
Yes I started my gym training yesterday - good really, did more running than i thought I could do, and took it very easy on the gym work - or so I thought. My arms have come up very sore this morning! And I must add sit ups to the routine!!!!

Wednesday at CU
stepper - 20 minutes at level 8, "steady" workout, calf OK.
gym - 3 x forward chinups - 3, 3, nearly 3
3 x reverse chinups, 1, 1, approximately 1
6 x 20 hip flexor exercises
run on oval - 20 minutes shuffle, estimate 3k. Left calf is still sore when running. (As is right achilles, but that has been so for thirty years). Lovely warm day for it!

I am hoping to run (or hobble!) 30k this week, 40k next week, etc etc! My masseur was sick on Monday so I didn't get the treatment on the calf I was planning. It's rescheduled for Friday. I have been stretching and icing. (a bit).

Next race? No idea. Probably January. But I am very wary of testing myself on the hard synthetic track first up.

Wednesday, 2 November 2005

Track and Field program Thursday November 03

Posted by speedygeoff on Wednesday, November 02, 2005 with
Once again last Thursday a high proportion of competitors who ran at Vets track, train with Team Moore. And there were some very good performances. An excellent response from this training group, keep up the good work.

Events this week are:
6:00pm "Geoff Moore" 3000m
6:00pm Weight
6:15pm 200
6:30pm 1200m/2000m walk
6:45pm Long Jump
7:00pm 800m
7:00pm Javelin
7:00pm Discus
7:15pm High Jump
7:30pm 100m (Boag)
7:45pm 300m/400m hurdles
7:45pm Javelin
7:45pm Discus
7:45pm Triple Jump
8:00pm 4 x 400m relay
8:15pm 5 lap spiral handicap

I will be hanging around in the general area of the gate to welcome any newcomers to the track. I wonder what the relay will bring? Will any more records be broken?

By the way, only one person turned up for the first of the new training sessions on Tuesday night at North Lyneham. (Hi Trevor!) This is somewhat surprising, as people had lobbied me very strongly to add that session to the weekly program. I have to take the effort to go out there when I am not training at all at the moment, just jogging around, so we will give it one more week before making a decision on its future. (Three people did send me apologies - thanks for that!)

On the other hand, there was a great turnout at Parliament House on Monday night, and guess what! We are finally allowed to run on the grass next to the road around the outside, and on the little slopes, and as well as that, we can see!

Dale was there again. Colin wasn't, so Dale is one up on Colin..... and Col, I bet he's counting.

Hey, I will be at the jogalong on Sunday for a change - that is, if I survive a day trip to Bega on Saturday. So if you are not at track, next time I see some of you will be at the jogalong.

Fly goose fly!

Tuesday, 1 November 2005

Q&A

Posted by speedygeoff on Tuesday, November 01, 2005 with
Q: How long does it take a 60 year old man to run a 10k race on average? I need the answer to be based on the following information: He is a frequent runner, he will be running this race on the track on 24th November, and he is very tall (do long legs matter?). He also says he hopes to run the "perfect" race? So with all of this in mind could you please give me a time he would probably run this race in? I need to place a bet on this so I really need this today if possible...
A: He should be finished by now.

Monday, 31 October 2005

Bluetts Pines results for Team Moore

Posted by speedygeoff on Monday, October 31, 2005 with
Congratulations to Mandy and Katie who won gold and silver in the 3.5k handicap on Sunday.

7k handicap -
13 Roger Pilkington M45 group 30 net time 31:07
14 Geoff Sims M55 19 37:34
16 Mike Worsley M60 18 38:20
20 John Kennedy M55 31 30:59
21 Cathy Newman W40 25 34:32
22 Mick Charlton M50 21 36:54
26 Peter Hogan M55 24 35:24
27 David Webster M50 34 30:32
29 Alan Duus M55 24 35:37
31 Caroline Campbell W60 17 39:46
39 Rod Lynch M45 38 30:03
51 Neville Madden M50 28 34:36
52 Margaret McSpadden W55 14 42:50
58 John Alcock M55 24 37:30
62 Ruth Baussmann W55 17 41:46
64 Cory Collins W65 6 48:51
66 Helen Larmour W45 25 37:24
67 Jill Brown W55 13 44:36
68 Christopher Lang M50 21 39:58
71 Graeme Small M60 17 42:47
76 Alice Scott W60 11 46:50
82 Ewen Thompson M45 22 41:09
91 Tony Booth M65 25 43:17

3.5k
1 Amanda Chew W45 13 21:49 - gold
3 Katie Forestier W35 37 15:21 - silver
8 Maureen Rossiter W50 26 18:56
9 Gary Bowen M45 40 14:54
10 Ken Gordon M40 41 14:45
15 Kerry Boden W45 22 20:36
18 Neil Boden M55 35 17:16
20 Cathy Montalto W50 34 17:50
22 Michael Roche M60 22 21:43

Sunday, 30 October 2005

Summer Training Plans

Posted by speedygeoff on Sunday, October 30, 2005 with
Now that daylight saving has arrived at last, we will be meeting for training on
Mondays - 5:30pm Parliament House, rain hail or shine, and
Tuesdays - 5:30pm Salkauskas Crescent, North Lyneham, hopefully shine but come along anyway.

See you at one or both venues each week.

Saturday, 29 October 2005

Track Results from Thursday

Posted by speedygeoff on Saturday, October 29, 2005 with
Congratulations to our W55 runners Jill Brown and Margaret McSpadden who were part of the 4x200m relay team which set a new ACT record.

It was good to see all the track events timed electronically.

Full results are on the club website.

TEAM MOORE results
1500m
M40 Colin Farlow 4.48.80
M45 Rod Lynch 5.09.81
M45 Roger Pilkington 5.25.03
M50 Michael Leahey 5.03.59
M50 Neville Madden 5.35.06
M55 Geoff Sims 5.39.59
M55 Ken Eynon 5.47.85
M55 Neil Boden 5.59.80
M60 Mike Worsley 6.43.43
M65 Tony Booth 6.27.98
W30 Jenny Langton 5.19.07
W35 Katie Forestier 5.41.54
W45 Annemarie Calnan 6.32.66
W50 Maria O'Reilly 5.45.07
W50 Kathy Sims 6.01.13
W50 Charmaine Knobel 6.23.97
W55 Margaret McSpadden 7.17.46

3000m early
M40 Colin Farlow 10.16.66
M40 Dale Moore 12.02.30
M45 Rod Lynch 11.03.98
M45 Richard Faulks 11.20.19
M45 Roger Pilkington 11.29.01
M50 Michael Leahey 10.27.67
M55 Ken Eynon 14.51.18
M60 Mike Worsley 14.22.36
M65 Tony Booth 13.40.68
W45 Annemarie Calnan 13.34.61
W50 Charmaine Knobel 12.56.52
W55 Margaret McSpadden 14.56.85

3000m late
M45 Rod Lynch 11.51.26
M45 Roger Pilkington 12.21.37
M55 Ken Eynon 12.33.20
M55 Neil Boden 13.43.73
M60 Mike Worsley 13.47.25
M65 Tony Booth 16.04.50

5000m
W30 Jeni Greenland 21.15.51

400m
M40 Michael Rutter 60.34
M45 Kevin Matthews 62.60
M45 Rod Lynch 67.53
M55 Geoff Sims 64.12
M55 Kevin Chamberlain 68.41
M55 Neil Boden 72.48
M60 Michael Roche 80.00
M60 Mike Worsley 87.15
W30 Jenny Langton 67.89
W45 Vicki Matthews 73.36
W50 Maureen Rossiter 71.21
W55 Jill Brown 81.15

4x200m relay
W30 Jenny Langton 2.01.78
(W35 Karen Davis)
(W30 Anna Danielson)
M55 Geoff Sims

(M45 Mark Worrall) 2.10.83
(M30 Craig Edwards)
M60 Michael Roche
(M55 Jim White)

W35 Katie Forestier 2.11.89
W45 Vicki Matthews
(W40 Jayne Hardy)
(M35 John Donovan)

W50 Maureen Rossiter 2.24.94
W50 Kathy Sims
W50 Maria O'Reilly
W50 Charmaine Knobel

W55 Jill Brown 2.23.88* record
W55 Margaret McSpadden
(W55 Carol Baird)
(W55 Margaret Taylor)

Long Jump
M40 Michael Rutter 4.94
M45 Kevin Matthews 4.96

High Jump
M45 Ewen Thompson 1.30

1500m Walk
M55 Kevin Chamberlain 8.51.52
W35 Amanda Walker 12.02.55
W60 Alice Scott 11.17.84

There may have been a non-Vet from our training group in the walk too - I will check other sources and add the name in!

Daniels results appear below.

Daniels results

Posted by speedygeoff on Saturday, October 29, 2005 with
The Daniels sprint series results from Thursday are up on the ACTVAC website - including a table of progress scores, summarised below with Team Moore members bolded.
The final result is the best six of eight, so if you didn't compete there are plenty more chances. The next Daniels race is a 200m on 10 November.

DANIELS SERIES PROGRESS
1 Annemarie Calnan 32 points
2 Jill Brown 30
3 Consie Lamour 29
4 Margaret Taylor 27
..Maureen Rossiter 27
6 Vicki Matthews 25
7 Fran Harris 2

1 Michael Rutter 35 points
2 John Donovan 33
3 Don Fraser 32
4 Christopher Yardley 30
5 Craig Edwards 29
6 Kevin Matthews 28
7 Leo Kennedy 27
8 Matthew Hardy 26
9 Michael Roche 23
10 Jim White 20
11 Ray Bramwell 19
..Ken Telfer 19
13 Richard Faulks 13

Friday, 28 October 2005

Bluetts at 9:00am, summer time

Posted by speedygeoff on Friday, October 28, 2005 with
The Vets Handicap this Sunday is at Bluetts Pines at 9am - but don't forget daylight saving starts Sunday, and watches will have gone forward an hour!

Racing Principle #6

Posted by speedygeoff on Friday, October 28, 2005 with
"Set Intermediate Racing Goals"

For example, when I used to race marathons fast, I kept on hand a set of cards with my goals for the race written on each one, which I memorised before the race.

I found these cards yesterday. They now read like someone else, not me! so I can report what was on them.

card 1 -

"EASY running
in the first 15 kilometres
at 3:30 pace
or faster.
17:30 RELAX!
35:00 RELAX!
52:30 RELAX!
Effortless running. "

card 2 -

"CONCENTRATE
in the next 15 kilometres
keep the pace going.
20k 70:00
1/2m 74
25k 1:27:30
30k 1:45
RELAX!"

card 3 -

"WIND UP
FOR 35 kms

FLY IN THE
LAST 7 kms"

card 4 -

"CHARGE
THAT
FINISH
LINE

POUR IT ON
RELAXED POWER"

card 5

"I WILL BE
FLYING
AT THE END

FROM 35 kms
ADD 26 MINUTES.

FROM 40 kms
ADD 8 MINUTES.

RUN WITH ABANDON
AT THE END."

There was also a card for 30-35 kms which I didn't find; I think it read "now throw caution to the winds".

You can see there were specific time goals and specific thoughts I wanted in my head at each stage.

For all distances it is seriously useful to break down the event into specific sections with their own goals. Even a 100 m sprinter only focuses on the start, at the start! 1500 metre runners do better if they have a plan for each lap than if they do not; for 800 meters, a plan for each 200.

A very good training session is the 1km interval session - it helps focus runners on 1km at a time. I suggest that all races from 3k to 8k be considered "1km interval" sessions with no break, and each km planned and raced independently of the other kms.

And for cross country races, if you can train on the course of an important race, do your interval session there. We did km interval work on the Pinnacle course here in Canberra one season way back. It sure helped when it came to race day.

Racing Principle #6 - Set Intermediate Racing Goals.

The Lion, the Witch and the Wardrobe

Posted by speedygeoff on Friday, October 28, 2005 with
I came across the full length movie trailer for "The Lion, the Witch and the Wardrobe". A great high tech site!

Thursday, 27 October 2005

Green shoes on Granite

Posted by speedygeoff on Thursday, October 27, 2005 with
No photo was taken while I was either (a) running across the causeway to Granite Island, or (b) running the six laps of the island (you can see the track I came DOWN on each lap in the background), or (c) racing the horse drawn tram that took most tourists to the island (800 metres, and they still had to walk when they got there). However, this one shows me about to resume running across the causeway. You can see the tracks the tram runs along, too.

From my clenched fists and the jiggling on my toes, either it is very cold, or I am very keen to get going, or I forgot to go before I went.

Wednesday, 26 October 2005

Hugh Mackay on busyness

Posted by speedygeoff on Wednesday, October 26, 2005 with
The modern obsession with being busy is diminishing our lives, writes Hugh Mackay.

'How are you going? All right?" used to be the standard Australian greeting, incorporating our charming tendency to answer our own questions. But we've now adopted a more sinister form of greeting that sounds like a symptom of a society in the throes of madness.

"How are you going? Busy?" is the new greeting and, to my shame, I actually used it recently when I ran into a friend at a concert. "Busy?" I asked, before I could stop myself. "Ah," he wisely replied, "just busy enough to justify telling people I'm still busy."

Busyness has become the new badge of honour. If you're not busy, you must be dead, or on the scrapheap. If you're not busy, you must have fallen victim to the demon drink or gone to the dogs. Not busy? Good grief, what a loser.

"How are you going? Busy?" is like a relentless spur we use to urge each other on, creating a personal version of the old Cold War promise of "mutually assured destruction": if we all stay busy - if we cling to each other in this desperate, dizzy dance - none of us will notice what's actually happening to us and we'll all be dead before we realise it.

So why all this frenetic busyness - or, at least, the need to maintain the appearance of it? When did we decide that having a full plate was a virtue? Whatever happened to the idea that we need time to nurture our personal relationships, to think, or even not to think? ("Don't just do something - sit there!" sounds like a smarter injunction than the original version.)

For some of us, the seeds were sown in childhood when we were assured that "Satan finds mischief for idle hands to do". No one mentioned what goes on at the other end of the spectrum, where Satan's greatest mischief is keeping us so busy that we don't have time to ponder the mysteries and meanings of our lives.

"If you want something done, ask a busy man to do it" was another maxim tossed around in my youth. I'm sure it was meant as a compliment: busy people are better organised, the folklore ran. Now, I'd be inclined to see it as an insult: if someone is foolish enough to have taken on too much, they'll probably be foolish enough to take on one more thing.

It goes without saying that, up to a point, staying active is likely to keep you young. Mild levels of stress are apparently good for us. Some structure in the day gives us a necessary sense of purpose.

But it's very easy to slip over the line that divides healthy activity from busyness for its own sake, and to assume that inactivity is somehow letting the side down.

When it comes to working hours, we've gone berserk. We work longer hours than most comparable countries: in overtime alone, the full-time workforce is absorbing thousands of jobs that could have gone to someone else.

The British philosopher and mathematician Bertrand Russell once proposed a four-hour day, and he was only half-joking. His point was not only that, with a bit of reorganisation, this would guarantee enough work for everyone, but that we might then turn our minds to the wiser use of leisure and the enrichment of our lives.

His observation, back in 1935, was that people were working such long hours that they were too tired to enjoy active and civilising leisure pursuits, so they fell into passive forms of recreation - going to the cinema, watching sport, listening to other people play music, etc.

For Russell, the combination of more education (especially in the liberal arts) and more leisure was a recipe for a more creative, fulfilling and contented life. And that seems to accord with present social research: people typically say they are concerned about the lack of balance in their lives, but seem powerless to do much about it.

Or do we really like being too busy? Is busyness the great escape from emotional engagement with the rest of our lives?

The ancient Latin poet Ovid may have got it right: "You who seek an end of love, love will yield to business: be busy and you will be safe." In other words, if you stay busy enough, you'll be protected from the demands of love. Plenty of wise heads have echoed that sentiment.

Perhaps it is time to take stock and ask ourselves why all this rushing, all this pressure, all this busyness? Is it a sign of our inefficiency that we can't organise ourselves to spend fewer hours at work? Are we consumed by hubris, to the point of believing we are indispensable?

Are we, perhaps, compensating for emotional emptiness at the centre of our lives; distracting ourselves from some cosmic loneliness?

Or are we, as Ovid implies, merely trying to avoid the risks, the demands and the joys of love?

Hugh Mackay is a social researcher. This article originally published in the Age, 17 September 2005.

TRACK & FIELD THURSDAY OCTOBER 27th AT 6.00pm

Posted by speedygeoff on Wednesday, October 26, 2005 with
Slower heats/divisions will be run first during this season of Thursday evening ACT Veterans Athletics.

Events this week are:


6:00pm 3000m (Geoff Moore Championship event, as are all 3000s)
6:00pm Hammer
6:00pm Pole Vault
6:15pm 100 (Daniels Handicap event)
6:30pm 1500m walk
6:45pm Long Jump
7:00pm 1500m
7:00pm Shot
7:00pm Discus
7:15pm High Jump
7:30pm 400m
7:45pm 200m hurdles
7:45pm Shot
7:45pm Discus
8:00pm 4 x 200m relay
8:15pm 3000/5000

And after announcements, Zeffirelli.

Tuesday, 25 October 2005

Wet wet wet

Posted by speedygeoff on Tuesday, October 25, 2005 with
The advantage of training at Parliament House was demonstrated last night - despite lightning thunder pouring rain - again - we could do a decent training session in the underground car park and stay perfectly dry.

Funny place Canberra. We still have water restrictions in place. All the Cotter catchment dams are at 100% and overflowing. People reading on the weather channel that Canberra is at 64% don't realise that Googong is included, currently at 37%, which brings the average down. Massive amounts of water are going to be piped from the overflowing Cotter areas to Googong, starting in about two weeks time. Hope it's not too late. Did they build Googong in the wrong place?

People are surprised that we are continuing at Parliament House this summer. They should read this blog, shouldn't they?

So next week daylight saving starts, training continues at Parliament House on Mondays, and starts at North Lyneham on Tuesdays.

Monday, 24 October 2005

Invitation to Zeffirelli

Posted by speedygeoff on Monday, October 24, 2005 with
This Thursday night after track - unless track is all rained out and cancelled, which is unlikely, Team Moore will be making its first visit for the season to Zeffirelli at Belconnen. Even if you are not able to get to Vets track you could come along, although approximately 9:15 pm is fairly late to have dinner if you are not competing. Anyway, you are welcome. Just turn up, no booking necessary. Who knows, there might even be a celebratory champagne or two after a successful winter.

Sunday, 23 October 2005

Our Holiday at Port Elliot

Posted by speedygeoff on Sunday, October 23, 2005 with
Last month we had an awesome holiday at Port Elliot in South Australia.

Here are a few of the photos we took of our stay.

The accommodation was on the water front and pictured is a popular surfing spot viewed from our window.

There are kilometres of running trails - walking paths, cycle paths, quiet roads, and beaches - leading in both directions along the coast.

And a great pub around the corner where we had dinner a couple of times.

The town is picturesque with many old buildings.

Wildflowers are everywhere, and a few kms to the east is the Murray Mouth at Goolwa, and to the west Granite Island at Victor Harbour, and the Fleurieu Peninsula.

The apartment we stayed in was fantastic. If anyone is interested, get in touch with Encounter Holiday Rentals - their apartment at Port Elliot is called "Castaway" and is the best place of that type we have stayed at - and it is brand new.

Yes I know this is like an ad but we enjoyed the holiday very much.


Jenny had a brand new digital camera and was trying it out at every opportunity.

We had rain and storms on day one, but there's nothing like coastal weather when you are from land locked Canberra.

And on day one the winds were so strong I had to turn back on one run and wait for relative calm.

But on the last day I found some new trails down a river, and I will have to return soon to explore them!

Jenny saw some whales out in the bay one day, but they were too far out to see clearly or to be photographed.

It was nice to get away from everything.

We will be back. Although, I imagine it is a very popular spot in the summer holidays!

Saturday, 22 October 2005

Racing Principle #5

Posted by speedygeoff on Saturday, October 22, 2005 with
"Define short term goals"

The process of working towards a long term goal should be broken down into a number of steps, and you should plan to focus on only one step at a time.

Short term goals are the steps in the ladder of success.

In competition, what kinds of short term goals do athletes have? First there are “outcome” goals. Examples are – win a race; beat an opponent. These are the hardest to achieve as the outcome is not entirely in our control but also relies on how others perform. Then there are “performance” goals – run a particular time, clear a particular height. Coaches prefer working with performance goals rather than outcome goals because performance goals are easier to monitor and manage. Finally there are “technique” goals – such as, start fast and decisively when the gun fires; hold form through the finish line.

Best results are probably obtained when all three types of short term goals are in mind.

Attributes of good short term goals include – realistic and achievable – specific and measurable – allow you to take control – target a particular time or time frame (rather than “sometime”) – and are couched in positive terms.

An example of a short term training goal - if this week I ran a session of ten 200m intervals averaging 45 secs, then next week I might repeat the session and target 44 secs average.

An example of a short term racing goal - run an even paced 800 metres in 2:40.

Racing Principle #5 - Define short term goals.

Friday, 21 October 2005

First Vets Track 20 October

Posted by speedygeoff on Friday, October 21, 2005 with
Last night was an absolutely perfect night for track - mild, a little humid; still, not a breath of wind. There were not many people there though. Silly: the earlier rain probably deterred them, but everyone should know by now that rain at 3pm doesn't mean rain at 6pm. Team Moore runners were there in numbers however. I stupidly left my notes at the track - I hope someone has salvaged them for me. Good to see a few old faces turning up again - Michael Roden, Dale Moore for example. New faces included our own Charlie McCormack (12.19/2.50 3000/800 double) and Katie (2:52 800) both racing there for the first time.
As for me I am able to jog a little, now. The sore calf improves daily.

Here are the results for our training group. Full results are on the website.

3000m
M40 Colin Farlow 10:18
M45 Rod Lynch 11:24
......Ewen Thompson 12:33
M50 Michael Leahey 10:35
M55 Trevor Cobbold 12:14
......Bob Harlow 12:22
......Ken Eynon 12:28
......Peter Hogan 13:15
M60 Geoff Barker 13:19
M65 Tony Booth 15:11
W35 Charlie McCormack 12:19
W45 Ann Marie Calnan 13:37
W55 Margaret McSpadden 15:16

1000m Walk
M45 Ewen Thompson 5:05.50
M55 Kevin Chamberlain 5:00.04
M60 Rod Gilchrist 6:11.06

800m
M40 Colin Farlow 2:17.57
......Michael Rutter 2:45.31
M45 Rod Lynch 2:35.36
M55 Trevor Cobbold 2:44.07
......Neil Boden 3:06.42
M60 Geoff Barker 3:07.29
M65 Tony Booth 3:19.00
W35 Charlie McCormack 2:50.43
......Katie Forestier 2:52.03
W45 Kerry Boden 3:27.65
W50 Maureen Rossiter 2:58.26
W55 Jill Brown 3:17.56
......Margaret McSpadden 3:40.93

60m
M45 Kevin Matthews 8.04
M60 Michael Roche 9.86
W45 Ann Marie Calnan 10.54
W50 Maureen Rossiter 10.07
W55 Jill Brown 10.76
W65 Cory Collins 11.16
W70 Consie Larmour 10.95 (ACT rec)

200m
W45 Ann Marie Calnan 36.20
M45 Rod Lynch 31.84
M60 Michael Roche 33.26
......Geoff Barker 37.30
W50 Maureen Rossiter 32.57
W55 Jill Brown 36.58
W65 Cory Collins 36.78
W70 Consie Larmour 39.05 (ACT rec)

4x100m Relay
W35 Katie Forestier
(M35 John Donovan)
(M40 Michael Roden)
(W40 Jayne Hardy) 58.89

(W55 Carol Baird)
W55 Jill Brown
W55 Margaret McSpadden
(W55 Margaret Taylor) 73.82

Triple Jump
M45 Kevin Matthews 9.45

Spiral 4
1 Consie Larmour W70 10:18
2 Geoff Barker M60 7:11
7 Alice Scott W60 8:27
8 Katie Forestier W35 6:33
9 Maureen Rossiter W50 7:46
11 Kevin Chamberlain M55 6:21
13 Margaret McSpadden W55 8:16
15 Cory Collins W65 9:18
16 Peter Hogan M55 7:26
17 Jill Brown W55 8:34
18 Neil Boden M55 7:05
19 Rod Lynch M45 6:08
21 Michael Leahey M50 5:54
22 Kerry Boden W45 9:07
26 Tony Booth M65 7:50

Thursday, 20 October 2005

Tanning this summer?

Posted by speedygeoff on Thursday, October 20, 2005 with

Sunny weather is on the way. Some day soon if not today.

Wednesday, 19 October 2005

Racing Principle #4

Posted by speedygeoff on Wednesday, October 19, 2005 with
"Have Long Term Goals"

Fairly obvious? Long term goals set the context for all other planning. If you want to break the age group record for 800 metres on the track, why would you plan to train and race as if you were a marathoner (for example)?

In a training and racing program reference points are essential. An athlete must have information as to where they are, where they have come from and where they are going. Part of a successful athletic program is making the right decisions as to when to compete and when to rest, when to increase training intensity and when to back off.

One should have identified two or three long term goals. Even though these are "dream goals", to be useful for setting the context, they need to be achievable, and they need to be specific.

Distance runners take years to develop - so their long term, dream goals, would usually span more than a year. And distance runners should not be changing their minds too often about what their goals are.

If you are anything like me you will start each new year with a fresh set of goals – sometimes recycled from previous years, sometimes new ones.

My goals are probably not like the typical new year resolutions of non-athletes. Most performance oriented athletes tend not to have hazy visions of possible futures which disappear after only a few weeks. They seem to be able to turn their long term goals and dreams into reality, with a little thought and planning.

Rarely are our goals couched in general terms like “get fitter”, “lose weight”, “improve times”. Usually our goals are more specific, like “break 30 seconds for 200m this year, or ” knock 5 minutes off my 10k time over the next two years”.

How can you best work towards making your long term goals a reality?

First, write down your goals, then discard any vague statements and replace them with more specific statements.

Second, having decided on a goal that you want to achieve, be committed to achieving the goal. Is it something you will be able to give priority to? Are the rewards of achieving it worth the effort involved?

Then third, do you believe you can achieve the goal? Goals should be challenging but also achievable, otherwise you will only get discouraged.

Last, the process of working towards your goal should be broken down into a number of steps, and you should plan to focus on only one step at a time.

Racing Principle #4 - Have Long Term Goals.

Tuesday, 18 October 2005

Where to from here?

Posted by speedygeoff on Tuesday, October 18, 2005 with
It's Tuesday and I am looking at another six months track season ahead. It's Tuesday and I am reflecting on the calf tear of eight day's ago. It's Tuesday and I had better start some serious rehabilitation.

Where to from here?

The calf tear isn't too bad; I can walk now, striding out a bit.

Little injuries like this are part of life for the regular runner. It's NOT running which is life threatening.

I had better start a plan of rehabilitation. First, in the short term, because the pain's nearly gone, and because I spent the first two days regularly icing it, I can now afford to exercise it even if it gets a bit sore. So I will apply some heat, then go for a walk/jog/shuffle, then massage and do some gentle calf stretches, then apply some ice and anti-inflammatory. And if it's still not sore, I will try alternating heat/ice, but if it comes up sore I will just do the icing for the time being.

And THIS time there are no pressing races on the horizon so I will forget about racing and speed.

The lesson is, don't ignore the warning signs. I'm pretty good at identifying warning signs now, but I was away when the calf got a bit tight, and didn't get the early treatment (massage) which would have fixed it.

Maybe another lesson is, don't enter races ahead of time! I knew that anyway, it was a risk. The problem is, national events require entry well in advance.

I should be OK in a couple of weeks.

Monday, 17 October 2005

Racing Principle #3

Posted by speedygeoff on Monday, October 17, 2005 with
"Plan races so that you have a day's break from racing for every mile raced."

This principle is so important, it is a repeat of "Conditioning Principle #3" which appeared in a post on 4 June. Most injuries are caused by disregarding this principle. I don't know how strongly I should emphasise this, so all I can say is, disregard it at your peril.

Let's spell it out.
A mile is 1.6km. So after a 6k you must have at least four days break from racing.

5 miles is 8km – so you shouldn’t race in the next five days after an 8km race.

After a 10k race – always leave it for a full week before you race any distance again.

After a half marathon – two weeks.

A full marathon – you should plan a month’s break from racing. After a marathon it is also wise to avoid speed work in training for a couple of weeks.

These are guidelines and there will be individual differences. Mainly, some runners will need a longer break, particularly as you get older.

On the other hand, an assumption is that the racing is flat out. The principle does not apply if the race is run at training pace. An example of this is the two hour half marathon I ran this year; I ran slower than training pace, and recovery was pretty well immediate.

For a marathon however you should probably have the full month's recovery whatever the pace.

After any hard race, if you just keep on racing, as well as neglecting to allow your body and mind a complete and proper recovery time, you are also neglecting to spend quality training time building up to another level. Sure there is a time to race frequently: but there is also a time to have a break from racing and concentrate on training.

How much racing have you done recently? Can you risk ignoring this principle? Can you afford all the time it takes to recovery from staleness and injury? Could this time of year be a good time for you to have a break from racing? Or are you invulnerable?

Racing Principle #3 - Plan races so that you have a day's break from racing for every mile raced.

Sunday, 16 October 2005

Fun Walk

Posted by speedygeoff on Sunday, October 16, 2005 with

Here's Rod in this year's Canberra Times Fun Run

Friday, 14 October 2005

Back Again

Posted by speedygeoff on Friday, October 14, 2005 with
Well I am back home -- looking at a blank post wondering what I will type.
Maybe I will mention the start of Track next Thursday.

Yes it's back! Thursday night Veterans Track and Field. The main events of interest to my readers for Thursday 20th October are -
6pm 3000
7pm 800
8:15pm spiral 4

The 3000 is the launch of the "Geoff Moore 3000 championship series" :-o (Mentioned in last Vetrunner.)

The spiral is a novelty event which many enjoy. This week's is a 4 lapper. All spiral races are handicapped using the same system as the Sunday morning handicaps.

So see if you can arrive at 5:30pm to warm up, and decide if you want to focus on middle or long distances at this stage of the season. This week I should arrive early too as Peter Hogan and I will be meeting and greeting new people and helping them get started. Hoping to see you there. Rain or shine.

Monday, 10 October 2005

Masters Day Four

Posted by speedygeoff on Monday, October 10, 2005 with
Last day of masters on the track and my chance to excel. And at last some fine weather although the breeze still hampers attempts to round the top bend. Anne sets her third ACT W70 record; Roger runs his squillianth event (only two events for him today; the pentathlon and the 5000); Michael Leahey runs his first race and gains silver in the M50 5000 (an excellent run).

After praising the organisers yesterday, I must say today that the organisation of the lap scorers for the 5k was woeful in the extreme; can't have everything done well I suppose.

For years I have been looking forward to my first run on Santos Stadium, as it is right next door to where I lived in Mile End from 1948 until 1969, and I think after today I can only say that I am still looking forward to my first run at Santos Stadium. I lined up for the M55 5000, the gun fired, away we went, I ran the first ten meters, and my left calf tore. The only other highlight for me was being taken in a wheelchair all the way around the track in front of the stand while the race continued for everyone else. (But please just tell my non-friends I was first to finish.) Fortunately the tear was very mild and should repair in a few days with proper treatment; "just a flesh wound" says Jenny (ha ha.), but it is enough for me to officially DNS the other races I have entered and come home early.

Summary of the 2005 Australian Masters - low standards with only a couple of exceptions; few interstate entrants; enthusiastic locals and a good venue; and lovely city, the best in Australia.

See you Thursday at training then!

Sunday, 9 October 2005

Masters Day Two

Posted by speedygeoff on Sunday, October 09, 2005 with
I went to the track yesterday for the second day of Masters' competition, primarily to watch the 1500s. The standard was pretty poor if you just look at the times; Team Moore could have won lots of golds in the various age groups. If you look at the weather though you might understand why the fields were down despite good entries and the times were slow. For example Anne Young ran 7:50 for her 1500 and the wind and rain and water on the track would have slowed her down lots. "Terrible terrible" she said, having just won the W70 gold and broken Juani's ACT record by about 35 seconds. My M55 1500 (which I DIDN'T run, not because of the weather, but because I think my calf would have broken had I ran it) was won in a slower time than I could normally run, and only six of the eighteen entrants ran in the race. Could I have run it without the injury? Probably not; one thing I know for sure is that I am very pleased I was not standing out there in the storm that hit the M55 runners a couple of minutes before the start as they stood out on the track.

Other fields were larger but the times still slow.

Roger ran about 5:13 for his M45 1500 and came fourth - he was very pleased.

Masters Day Three is today but I didn't go in; the weather has improved greatly although still no sun. There were the steeple and the 5000 walks on today; Roger was doing the steeple after competing in the triathlon in the morning.

By the way the SA organisation of the athletics component of the Masters Games is (as expected) excellent.

Well we watched "Life and Death of Peter Sellers" last night. Another great movie. Geoffrey Rush is a brilliant actor and the script of the film was better than I expected - full of surprises. Or is it that movies seem better if you see them when you are on holidays? Anyway, early night tonight (after the cricket) and rise and shine for a very early start tomorrow.

Friday, 7 October 2005

Masters Day One

Posted by speedygeoff on Friday, October 07, 2005 with
What a great day! Not. Freezing cold, pouring rain, strong winds.

I rang Roger and talked to him around 11:30am, he had only just arrived and was going to run his 800 at 2:00pm.

Instead of driving the hour to the track to watch him and other Canberrans I stayed indoors and watched the cricket, my favourite batsman plundering the World XI's bowling. (They will have to import some bowlers from Venus or Mars to beat the Aussies, I reckon).

There are about sixty sports in the Masters, and many would have to be rescheduled I guess. What a nightmare! The competitors' packs all have big plastic raincoat thingies, good planning guys, well done.

The athletics had 100 heats and finals, 800s, 1500 walks on today. I will go out tomorrow, watch the 1500s, try out the track, and see if the program is the same as planned. The rain is supposed to ease but it has been raining since 10pm last night and it still is now at 6pm. Boy am I glad the 5k wasn't on today. Originally I wished it were on first so I could get it out of the way and have a run in the 1500. But not now.

Ha ha, Canberra will get this weather tomorrow.

Thursday, 6 October 2005

Movie review!

Posted by speedygeoff on Thursday, October 06, 2005 with
While waiting here in Adelaide for the Australian Masters Athletics component to start, I have been watching many DVDs, including all the Lano and Woodley episodes (great!) and The Hitch-hikers Guide to the Galaxy (pretty great). And here’s a movie review of something yet to arrive.

The lion, the witch, and the wardrobe, is coming (are coming?). My favourite book as a child was The Lion, the Witch and the Wardrobe by C. S. Lewis. A movie of the book is rumoured to be opening on 26 December this year – like the three LOR movies did in turn for three years.

Author C. S. Lewis was a colleague of J. R. R. Tolkien and they would frequently discuss (over an ale or two) their respective novels, sharing ideas and criticising each other’s significantly different approaches to writing fantasy.

In their novels, while the return of Tolkien’s king was facilitated by massive armies sweeping across the plain, the return of Lewis’s king/god Aslan was unspectacular - until his Christ-like sacrifice brought victory over the darkest evil, a victory won not out of force or violence or vengeance but out of inherent strength and virtue – far more effective and of practical significance.

Of the six other Narnia novels, I think it is planned to make three or four into movies in due course. As a child I read avidly the other six books as well – The Magician’s Nephew (a parallel to the creation story), Voyage of the Dawn Treader (about the hope of eternal life), Prince Caspian, my current favourite The Silver Chair (hence the band’s name), The Horse and His Boy, Prince Caspian, and The Last Battle (an End Times story). They would all make marvellous movies.

The Magician’s Nephew features rings as power objects. I often wonder which came first, Lewis’s rings or Tolkien’s rings? The moral is the same – playing with power objects you don’t understand is fraught with danger.

Speaking of power – I approach the racing this weekend with some trepidation – the left calf seems very tight and I am going to test it to the max! It’s make or break time; throwing caution to the winds, ignoring my pain and seeing what I can do. Ah, the perils of entering national events months before they are held. At least they are not team events; no one else is relying on me to do well.

And by the way there are some great photos of Team Moore runners in the masters program booklets.

Thank you all for your comments on the previous couple of posts. You are truly a Company of Heroes. I will keep you posted on how things go in the next few days. A big field in the M55 5000 on Monday, and some names I recognise of runners I haven't seen since the sixties, so no chance of a medal, but I will run like the wind.

Sunday, 2 October 2005

Espresso Coffee Cake

Posted by speedygeoff on Sunday, October 02, 2005 with
Today was my mother's 80th birthday so we partied with espresso coffee cake. Don't think I can run another step for a week!

This morning before all the eating I went for a long run (hobble actually - both achilles seem to be sore and a calf twinge or two did not feel real good) and I finally linked up two different routes I have run before to form one super-route - a very pleasant 65 minute run around the paths East of Elizabeth - my previous attempts at joining up the two courses, acouple of weeks ago, had resulted in me getting quite lost.

I also suffered two magpie swoopings - but I can't complain too much as that's the first time this spring they have bothered me. And I cannot have too much of this warm sunny weather.

How was the jogalong today guys, another short course hey? Helps the front markers I guess.

Saturday, 1 October 2005

Tres dias

Posted by speedygeoff on Saturday, October 01, 2005 with
Three days on the coast and I won't see my new baby tonight...
Reporting from Elizabeth SA where we have just returned from three days of absolute waterfront at Port Elliot. Sun Surf Whales Sun Old buildings Surfers Sun and a beautiful newly renovated apartment. I ran from Port Elliot to Middleton and back one day, along walking paths and beach and a massive storm, Port Elliot Victor Harbour another along cycle paths near the coast, and six laps of Granite Island plus the causeway another day, much to the amusement of hordes of children on a holiday camp. And yesterday grandchild number nine arrived - Tyler Jesse Moore - unfortunately far away in Brisbane. But luckily at least one other grandparent is there to enjoy the occasion and to take many photos. Speaking of photos, Jenny is enjoying hugely her new camera so we might see a few holiday snaps on this blog when I return home.
Fly goose fly!

Sunday, 25 September 2005

Green shoes shining in the sun

Posted by speedygeoff on Sunday, September 25, 2005 with
Signing off for now, speedygeoff in the last few strides of the Vets half marathon on 28 August..



... and ouch does it ever hurt, especially knowing I have just missed out on breaking the 90 minute barrier.

World Mountain Running

Posted by speedygeoff on Sunday, September 25, 2005 with
Just received a message from Scott McTaggart, after he completed the World Mountain Running Championship, held in New Zealand today. - "Hi, just finished the hardest race of my life. Came in 28th, Was in 24th but twisted my ankle with 400m to go. Came in first Aussie. Thanks for your support"

Geoff Barker's medal

Posted by speedygeoff on Sunday, September 25, 2005 with
In today's Vets Handicap Geoff Barker was the one Team Moore medallist - his 8th place in the 8k was enough to get him the silver medal. My 11th place didn't get me a medal though. Maybe next time. Go the Geoffs!

Baby's Birthday

Posted by speedygeoff on Sunday, September 25, 2005 with
I wasn't going to do this, Aki, but FD said I had to and a kick in the shins from FD could have done considerably more damage than a punch on the shoulder from you.... so,

The baby of our training group is having a birthday this Wednesday, 28th, when she turns
#### years old.

I haven't asked her, but my guess is all gifts of chocolate or champagne would be appreciated. And we might even be able to get her to come along to Zeffirelli on the 27th October, as an honorary non-youth for the night.


Happy birthday, babe! (blame FD for this)

Saturday, 24 September 2005

World Duathlon results

Posted by speedygeoff on Saturday, September 24, 2005 with
In the World Duathlon championships - the unofficial results have
M55 Bob Harlow 5th
W40 Carolyne Kramar 35th
W60 Caroline Campbell 7th
The results list all three as coming from NSW. Hmmm. Very few Team Moore members are from NSW.
Great write-up by Flash Duck.

Not Seeing Stars, Hearing Stars

Posted by speedygeoff on Saturday, September 24, 2005 with
I am putting in a few posts in a row because I will be away for a few days; Port Elliot is where we have decided to stay next week, then Adelaide.

A fantastic new song on Rage this morning - the video clip of "Fix You" by Coldplay, from X&Y, is just awesome. Can it get any better than this?

I have many music CDs to take away for the trip but my favorites will be X&Y and Switchfoot's "Nothing Is Sound" (There's another great track on that CD, "Stars".)

Looking forward to a fun break.

September jogalong results

Posted by speedygeoff on Saturday, September 24, 2005 with
43. Jenny Langton 23:10
50. Maria O'Reilly 23:25
58. Katie Forestier 23:51
70. Annemarie Calnan 26:06
85. Charmaine Knobel 26:33
96. Pam Faulks 30:17
113. Gabrielle Brown 29:26
118. Caroline Campbell 32:31
Now my question is this - It is obvious the course was wrong because times look wrong, but if times LOOK right on other occasions, what guarantee do we have that the course was right?
So regretfully I will not be compiling jogalong rankings any more. In the past I have asked about the course and got vague answers. I would take the trouble to keep rankings if I know the course is precisely the same from month to month. I don't; so I won't.

Lot's of interesting events this weekend - World Duathlon competition. World Mountain running championships. And a Veterans monthly Handicap. I will keep you posted on results of all of these when I can.

The best is yet to come.

Posted by speedygeoff on Saturday, September 24, 2005 with
Here's our transition plan this spring.

Parliament House. No transition; we are going to continue to train there each Monday. This will be the first time we have run at PH during daylight saving hours. It opens up all sorts of possibilities about where we might run to. Same time: continuing to meet at 5:30pm.

North Lyneham. This area is still suitable for training so we will be going there too. Tuesdays at 5:30pm again. We will be starting there as soon as daylight saving commences; in other words, Tuesday 1st November is our first training night. We haven't had formal training on Tuesdays before; it does clash with the spring series and later the summer series, but hey, there are plenty of other racing opportunities, no?

AIS. Continues on Thursdays. And will continue for the next three weeks after which Vets track officially begins on 20th August. Vets track starts at 6pm. But we will still be there at 5:30pm to warmup as usual, won't we? (You race MUCH better with a decent warmup). You non-Vets won't be able to compete - but then, only one non-Vet was turning up to training that night ;)

Last and by no means least, our Zeffirelli nights after track (at Belconnen) are as follows -
Thursday 27 October - including a celebratory champagne after a successful winter.
Thursday 10 November
Thursday 24 November
Thursday 7 December
Thursday 21 December

See, I told you the best was yet to come.

Friday, 23 September 2005

CTFR Team Moore Results

Posted by speedygeoff on Friday, September 23, 2005 with

Matthew and son


Too fast for the photographer...

Team Moore people in the CTFR -
72 David Webster 37.58
118 Bob Harlow 40.15
131 Geoff Moore 40.41
135 Jenny Langton 40.53
152 John Kennedy 41.25
161 Gary Bowen 41.43
203 Maria O’Reilly 42.53 1st W50
235 Ken Eynon 43.33
249 Charlie McCormack 43.47
256 Katie Forestier 44.03
257 Ewen Thompson 44.03
290 Michelle Wells 44.50
340 Carolyne Kramar 45.30
346 Cathy Newman 45.40
373 Alan Duus 46.15
391 Cathy Montalto 46.30
398 John Alcock 46.37
400 Peter Hogan 46.38
457 Charmaine Knobel 47.35
459 Mick Charlton 47.36
475 John Stoney 47.54
662 Caroline Campbell 50.40 1st W60
754 Christopher Lang 52.39
773 Maureen Rossiter 52.55
774 Gabrielle Brown 52.55
776 Neil Boden 52.58
799 Ruth Baussman 53.23
841 Graeme Small 54.10
888 Angelo Cataldo 54.59

The Team Moore team we entered ran 2:46.10 (Geoff 40.41, Jenny 40.53, Gary 41.43, Maria 42.53) which wins the athletic clubs team division by 0:43.10. But in today’s results it seems our team was coded into the family division, and given a win there. Nice thought, but it deprives “Wilson” of a win. Not to mention depriving Maria of a certificate. I have sent the CT an email about it.

If I missed you in the results it's unintentional. Please let me know who's missing and I will update the list. I have only looked as far as the first thousand so please submit times from further back as well. Corrections too.

Meanhile read the tips on surging (below). David's a racer and prolific surger. Bob's a pacer and a non-surger. I'm a pacer and a bit of a surger too. We are all different, which makes racing quite exciting. If only I could hang on to Bob, I can out sprint him. If I could hang on to David, who knows?

Racing Principle #2

Posted by speedygeoff on Friday, September 23, 2005 with
"Practise Surging"

My favourite race is the 800 metres because it is the shortest track race run in the inside lane, and therefore is the most tactical race.

What are some good race tactics?

* A sprinter-type sits behind a distance runner-type for as long as possible before kicking past to the finish line.
* A fast distance runner employs surges in the second half of a race to try and build up a lead on a sprinter.
* A runner tries to run as evenly a TIME as possible for each split in order to run a pb or break a record.

In the third case this is not racing; this is pacing, or running a time trial.

In order to race successfully, a runner needs to be able to run at varying pace while very close to top pace. This can be practised at every training session.

Tactics for other distances - a 1500 is more weighted towards the distance type, so a distance runner invites a friend to act as a pacer for the first half of a race, so that a sprinter who tags along ends up tiring and is more easily beaten. A long surge at the right time then wins the race for the distance type. (Hey, I am biased towards distance types. OK?)

Cross Country and hilly road runs - a runner surges over and beyond each hill to catch by surprise other runners who tend to take a breather at the top of the hill.

Summary - in training we must separately practise sitting, leading, and surging. Although I teach that runners should aim at even splits for 800, 1500 and longer races, for any of these distances they should be prepared to surge at any time in response to what other runners are doing, and be prepared to surge when the time is right to make a break themselves.

And a surge to be effective could be quite long and strong - 300 metres say at full pace.

So you could run a session of 10 400s in 70 seconds say - but run each 400 quite differently, throwing in longer and shorter surges at different places, and taking it in turns to lead or trail the group.

But as I said in racing principle #1, when we race others we aren't out to be nasty about it. Let's be open about what we are doing and enjoy the competition, freely encouraging one another and enjoying the challenge of racing other runners, and being generous in complimenting our rivals for their meritorious achievements.

Racing Principle #2 - Surging

There were just a few examples of race tactics in this post. Please add more ideas about race tactics as comments below......

Thursday, 22 September 2005

VR photo - fierce looking guy

Posted by speedygeoff on Thursday, September 22, 2005 with

Who is that fierce looking guy at the front of the pink-number-start-group in the Veterans Half marathon? He looks very determined.

No wonder Ken White is lurking coyly in the background.

The new October Vetrunner has this and several other excellent photos of people in our training group. Downloadable now from http://www.actvac.com.au/.

55 today

Posted by speedygeoff on Thursday, September 22, 2005 with

Neil looking younger than 55

Congratulations to Neil Boden who turns 55 today. Just in time for the track season. Hey Neil, do you want to run in the 4 x 1500 relay on 24/11?

The T&F program appears in the new October Vetrunner.
On 20/10 Vets track includes a 3000 and an 800.
On 27/10 there is a 3000, 1500, 400, and 3000/5000

The Pennington 3000 is on 17/11 and the Higgins 800 on 01/12

There is also a 4 x 400 relay on 3/11 and 1/12, 4 x 1500 on 24/11, and 4 x 800 on 15/12

I will be back from Adelaide before 20/10 so should make all Thursday sessions.
In Adelaide I will be running just the 5000 track and the 8k cross country, I don't think I will do the 1500 as I haven't done the speed training.

Other ACT runners competing in Adelaide include Roger Pilkington and Michael Leahey.

VR Editorial Team

Posted by speedygeoff on Thursday, September 22, 2005 with
(With my "Chair of Member Services Subcommittee" hat on),

Wanted - an editorial team for Vetrunner magazine - to work with the current editor Jim O'Donnell initially, then take over editing Vetrunner!
This is serious because- Jim expects to be departing Canberra mid or late next year!
So get your thinking caps on and look around for suitable people for such a team.

Wednesday, 21 September 2005

Today's CT page 6

Posted by speedygeoff on Wednesday, September 21, 2005 with

click on photo to enlarge..

We are all in it! It's the 40 minute plus people early in the race. Team Moore team are all there... somewhere. I can see myself in CR colours behind the guy in red at the front of the photo, Griffin about six people back and slightly to the right (in the photo) also in CR colours, and Kt way over on the right in red.
Maria, Jenny and Ewen, you must be somewhere too, you were near Griffin and me at that stage. Where are you?

There are many other familiar faces. On the right there's Robbie, on the left there's Charlie Modrack, behind him appear to be Jim White, Peter Ward, Bob Harlow, Brian Wenn, Michael Leahey, and Susan Hobson, all together. Then further to the right there's Colin Neave (?), Hugh Ford.... As you go further back faces are less distinct, but I reckon that's Andrew Sutcliffe out on the grass.

Anyone else you can identify?

Tuesday, 20 September 2005

Racing Principle #1

Posted by speedygeoff on Tuesday, September 20, 2005 with
Redefine "Winning".

Have you heard the definition of a serious athlete? Times himself for every training run.
A really serious athlete? Times himself, and stops his watch when he has to stop running at road crossings, red lights, etc.
The most serious athlete of all? Times himself, and doesn't stop running at road crossings, red lights etc.

The evolution of what motivates us to race is similar.
Stage one is the young athlete, who is motivated by beating others; by crossing the line first.
But with maturity comes stage two - being motivated by improving one's time, running PBs (personal bests) or SBs (season's bests), not concerned with what others are doing.
And stage three, the final stage, is where one's racing is also aimed at helping others, encouraging other runners in a race to do their best as well as you doing your best.

So while doing your best, give others a hand to do their best. It's much more satisfying and rewarding, in the long run.

I will follow this with nine more posts of racing tips. But while the presence of other runners in a race can help you do better, it isn't really your objective to see other runners fail falter and finish poorly.

Racing Principle #1 - Redefine "Winning".

Monday, 19 September 2005

World Duathlon Championships

Posted by speedygeoff on Monday, September 19, 2005 with


Among the ACT Athletes representing Australia in the World Duathlon Championships this coming week are Caroline Campbell (far left front), Bob Harlow (centre front) and Carolyne Kramar (the coy one at back right).
Wow - three more Team Moore members are now Australian representatives! That's double the number in one fell swoop!
I should add that Bob, the team manager, was world duathlon champion in his age group (M55) back in 2002.

Sunday, 18 September 2005

Go Go Green Shoes

Posted by speedygeoff on Sunday, September 18, 2005 with

After the 10k

Posted by speedygeoff on Sunday, September 18, 2005 with

.. 'twas a might chilly when the sun went under a cloud. This bright looking bunch made up for the lack of sunshine...

Half a Glass

Posted by speedygeoff on Sunday, September 18, 2005 with
The optimist sees a glass half full.
The pessimist sees a glass half empty.
The economic rationalist sees a glass that is twice as big as it needs to be.

Saturday, 17 September 2005

Running the CTFR

Posted by speedygeoff on Saturday, September 17, 2005 with
I guess the way to run the CTFR is to be happy to go out fairly fast, as it is a downhill start.
For example, if it is not windy like last year, I will probably aim for about 41 mins or so by trying for 4 min ks for the first 3k (it will still feel like I am holding back!), then pushing on to 4:10s or thereabouts for the rest. It will feel pretty well flat out heading up King's Avenue.

Friday, 16 September 2005

How to race a marathon

Posted by speedygeoff on Friday, September 16, 2005 with
Thought I would commit to weblog how I approach racing a marathon.

1. Decide what time to target for. Taking into account - the degree of difficulty of the course (although, why not pick a fast course, like Melbourne, Canberra, Gold Coast?), the weather (cold and still is best), and your fitness (the indicators I use to decide how fit I am are my body weight, and my average weekly mileage over the previous eight weeks). Typically I would aim at a pb of about 4 minutes, e.g. after I ran 2:26 in 1978, I targeted 2:22 from then on!

2. First 15 kms concentrating on conserving energy - running very relaxed and evenly at target pace, trying to focus, resisting the temptation to chat and joke!

3. 15k to 30k. Getting serious! - pushing harder to maintain the pace.

4. 30k to 35k. Working very hard through this section, trying to get to 35k as soon as possible with a little bit left in the tank.

5. 35k to 40k. Count down begins. Forgetting what time I went through 35k in, throwing caution to the winds and counting backwards from "7k to go". I have a time target for this section alone (slightly slower than average pace).

6. 40k to finish. The final countdown. I have a time target for this section too, which I try and achieve regardless of what has gone before.

I am a pacer rather than a racer. A racer would say "hang on to the pack until you drop off". That's not my preference - for one thing, passing people through a race spurs me on. For another, I tend to start much too fast if I take that approach, and that's OK for shorter races but catastrophic in a marathon.

What's your approach?

Wednesday, 14 September 2005

Sydney Marathon results

Posted by speedygeoff on Wednesday, September 14, 2005 with
In last Sunday's Sydney marathon, the Team Moore results I have stumbled across are-
Cathy Newman 3:40.11 (pb)
Carolyne Kramar 3:47.13
These times are not official nor are they necessarily correct. Conditions were warm & humid so they both did very well running these times. If there are other marathon finishers from the training group no doubt they will let me know & I will add their results later.


Carolyne in the marathon


Go Cathy Go

Saturday, 10 September 2005

19:56

Posted by speedygeoff on Saturday, September 10, 2005 with
What's the point of seven day forecasts when today's is way out? I have been watching the weather channel with great interest. Adelaide today was supposed to be showers and storms and high winds with a maximum of 16!? Well at 2pm it was still beautiful sunny and warm, good enough for me to have a run in the SA Masters 5k race in the south parklands, where I ran a year's best time of 19.56. Hurrah! Back under 4's. The funny thing was, the race was two laps of a figure eight course; exactly the same pattern as our last few training sessions at Parliament House!

I even met a chicky-babe wearing green shoes. She spotted mine first and I heard the cry "green shoes like mine" and we had a good chat.

I also met a runner who not only knew my brother and sister-in-law from Blackwood SA, but also knew my best friends Lindsay and Linda Mee from Darwin!

For those who want to know what our movements are over the next few days, we are heading back to Canberra soon, and should be home by Wednesday 14th.

I hope all goes well for those running in the Sydney marathon, and I hope the weather forecasts for Sunday in Sydney are just as wrong as today's were for Adelaide.

Thursday, 8 September 2005

Adelaide in the Spring

Posted by speedygeoff on Thursday, September 08, 2005 with
It's warm spring weather here in Adelaide - I have managed to run for an hour or so every morning since arriving here. All the runs have been through the Elizabeth Downs/Craigmore areas where there are many beautiful trails with wildflowers (soursobs mainly!) and birds and peace and quiet. Pity to have missed the big cross country carnival and the marathon carnival of a week ago, and also will have left before the City-to-Bay (C2B) Fun Run in a couple of weeks' time, that I have never been here to run in. It would be my ideal course - 12k gentle downhill all the way on the road. It clashes with the CTFR though and that's also a favourite run.
All's well and the funeral took place yesterday. My brother and I gave the eulogy and we complemented each other well - very different viewpoints which together gave a rounded picture of my father's life and interests.
The thermometer near me is reading 29 degrees. What a beautiful day! Still, they are forecasting 16 maximum on Saturday, showdown day. Go the Crows! Shame about the loss of home-final rights but serve them right for overconfidence against, of all teams, St Kilda.....

Friday, 2 September 2005

PH v NL

Posted by speedygeoff on Friday, September 02, 2005 with
Here's a summer training proposal for all to consider. (Plan C)!

Monday nights Parliament House.
Tuesday nights North Lyneham.

And if one of the venues doesn't work out too well, we could always revert to just the other on Mondays.

Of course there would be no expectation that anyone need turn up at both venues each week. But I can think of all sorts of good reasons for offering both.

Remember in summer at PH we won't be limited to running where there is lighting.

Thoughts?

Thursday, 1 September 2005

10k training part 5

Posted by speedygeoff on Thursday, September 01, 2005 with
This is the last instalment in a training program aimed at the Canberra Times 10k Fun Run on 18 September!
Weeks seventeen, eighteen - Monday 5 September to Sunday 18 September
"Ease right back to peak for the race!"

What you actually do might depend on how things have been going.
As a general rule, if you are flying over shorter distances, you may add more longer running in the first ten days.
But if you are tired you should drop back to shorter runs.
No panicky speed work!
You may have to convert your easy days to rest days. Don't be afraid to have a break.
Remember too that you may stay feeling tired right through to Sunday - but come good on the day!
And if you haven't followed the program or done very much training at all, easing back won't help, it would be far better to be building up through the next two weeks.

The kind of pattern I would follow is -
Monday 5 September speed work, undulating to hilly
Tuesday 6 September run very long
Wednesday 7 September medium run or rest
Thursday 8 September easy intervals on the flat
Friday 9 September medium run
Saturday 10 September 5k fast
Sunday 11 September run long and relaxed
Monday 12 September interval training flat track
Tuesday 13 September medium easy run or rest
Wednesday 14 September run long and relaxed
Thursday 15 September jog 20-30 mins
Friday 16 September rest
Saturday 17 September jog 20-30mins
Sunday 18 September IT!

George William Moore

Posted by speedygeoff on Thursday, September 01, 2005 with

George William Moore 15/03/1924 - 31/08/2005

My father passed away at 11:20pm last night. "I have fought the good fight, I have finished the race, I have kept the faith". He died peacefully in his sleep. Jenny and I will be away in Adelaide for a few days for the funeral.