coming up in less than three weeks: Weston Creek Half Marathon

The next big running event in Canberra is the Weston Creek Half marathon, on Sunday 13 March. A most enjoyable and social event, with heaps of barrel draw prizes at the end. Here's the lateset press release!

Dear Runner,
Just a reminder that the 26^th Annual Weston Creek Half Marathon is now only a few weeks away. If you haven’t entered yet, you can enter online at
https://www.registernow.com.au/secure/Register.aspx?ID=3373

The event starts at 7:30am  on the 13^th of March.

This year we have a bunch of extra random draw prizes with new sponsors coming onboard.
ACTEWAGL is donating 4 prize packs,
Edge Fitness is donating a 3 month memberships a 1 month membership & 10, 1day passes,
Curves Weston is donating 1month membership( Female only club) and we will again have high quality fruit from Ziggys Fresh Fruit at Belconnen markets.
This is in addition to our usual prizes from the Running Shop and giveaways of wine and other prizes.

Further, a professional photographer Dave Briss (www.epsomrdstudios.com.au) will attend our event this year and these photos will be available for purchase after the event.

We look forward to seeing you on the day.
Regards
Vince (and Paul)

Race Directors

I haven't entered yet, but I shall.

Last night's training attendees: Abi, Andy, Caroline, Colin, Craig, Emma P, Ewen, me, Helen, Katherine, Kym, Mick C, Neil, Ruth, Susan, Suzie, Warrick. A great speed endurance session.

Some results from Friday's Customs Joggers 5k:
Tim Calver 19:12
Yili Zhu 21.45
Bronwyn Calver 23:53
Caroline Campbell 28:22

Results from the Stromlo Running Festival

Trevor Jacobs wins the Percy Cerutty award

Twelve runners ran all four major races and were eligible for the award; Trevor came out on top followed by Stuart Grey and Jeff Grey.

 

Damian Rutledge wins the Stromlo Criterium Track Road Race
Criterium Track Race 1.2km
Overall
1 Brett McRutchie 3:20
2 Damian Rutledge 3:28
3 Paul Arthur 3:34
4 Shaun Creighton 3:40
5 Jeff Grey 3:42

Age‐Gender Adjusted
1 Damian Rutledge 3:08 **winner**
2 Trevor Jacobs 3:11
3 Paul Arthur 3:15
4 Jeff Grey 3:17
5 Ros Lowe 3:18
24 finishers
 
Age‐Gender Adjusted Cross Country 7.5km
6 Kathy Southgate 54 30:35
26 Maria O'Reilly 56 34:19
35 Elizabeth Bennett 47 32:29
42 Geoff Moore 62 33:34
46 Michelle Wells 39 32:12
80 finishers

Lightning Strike 11km
Overall
11 Michelle Wells 55:11
18 Heidi Johnston 59:20
65 Michelle Stuckey 1:20:35

Age‐Gender Adjusted
4 Michelle Wells
15 Heidi Johnston
61 Michelle Stuckey
70 finishers

Lightning Strike 30km
61 Elizabeth Bennett 2:54:53
64 Kelley Flood 2:55:53
65 Elle Knight 2:55:54
67 Kerrie Tanner 2:56:38
87 Michael Horan 3:17:46
104 finishers

Coming Events, week 8 of year 2011:

Mon 21st	4:30pm	Parliament House 8k jog
	5:30pm	Parliament House speedygeese training
Tue 22nd	6:15pm	Summer Series 5k Barrenjoey Drive
Wed 23rd	12:15pm	BBQ Stakes 6k
Thu 24th	5:45pm	ACTVAC Track events:
		Pentathlon, 100m, mile, 10k walk, 200m, 3000m
Fri 25th	12:15pm	Customs 5k handicap
Sat 26th	8:00am	Metro Runners Acton Ferry Terminal
Sun 27th	8:30am	ACTVAC Handicap North Curtin

tea: strong, black, and forgotten

Saturday training: the Metro Runners did 12k in my absence, present were Mary, Ann, Chuan and [one other whose name will come back to me soon] while Ewen, Ruth and Emma P also ran in their vicinity (briefly) before coming out to Stromlo.

Sunday Training: this morning Emma P and Kym joined me for a long run watching the 11k and 30k races: It was good to run a hilly long run for a change instead of a flat long run. I wouldn't mind racing the 30k next year, the course looked quite good, but more hill running will be needed between now and then.

Stromlo 7.5k age-gender handicap. Liz was the next runner to set off after me, she caught me at 1k (and kicked on). Fantastic run, Liz!

My awesome cheer squad. Here they are. Camera-work by Ewen.

5k completed in 22 minutes flat, on target , but both heavy clouds and pain are on the horizon.

I discovered when I got home that my morning cup of strong black tea was sitting cold on the kitchen bench. No wonder I was delirious by the end of the race. Not a mistake I shall make again!

The Stromlo Running Festival was a great success and will grow mightily in numbers in the next few years, I would imagine. Results from all their timed events will be published in due course.

I have friends

The verdict on Firefox: I finally got around to trying out the Firefox browser. A couple of very minor oddities detected, no more than for other browsers, and the only annoyance in the things I tested is, "select" (for copy from blog) misses embedded videos. Safari had the same problem, Chrome was the only browser where "select" works exactly as I think it should. Otherwise Firefox is better than Chrome in the few areas where Chrome is annoying.

For functions I frequently use, I would rate my five browsers as follows, on a scale of one to ten: Firefox 9; Chrome 8; Safari 6; Opera 4; Internet Explorer 2 (some will challenge that but it has a couple of good points!) So I recommend everyone consider installing Firefox, it is quick and easy to do so and is easy to get working, partly because it can copy over all your existing browser’s settings before you even start to use it.

ACTVAC Track Results 17 February
60m
W40 Emma Adams 9.18 79.1%
M60 Garry Maher 9.29 85.5
W55 Noeline Burden 10.06 85.3

200m
W40 Emma Adams 30.53 75.0%
W55 Noeline Burden 35.36 77.6

4x1500m Relay
M45 Bruce Graham, M45 Ian McDonald, M45 Geoff Monro, M45 Jeff Grey 20:16.36
M55 Ken White, M55 Phil White, M55 Roger Hollis, M55 Michael Leahey 20:40.49
M50 Angel Marina, M50 Gary Bowen, M50 Peter Thomson, M50 Rod Lynch 21:49.54
W55 Kathy Sims, W55 Maria O'Reilly, W50 Helen Larmour 23:13.57, W50 Kathy Southgate 23:13.57
M60 Geoff Sims, M60 Paul Archer, M60 Jim White, M60 Robbie Costmeyer 23:37.16
W40 Heidi Johnston, W45 Katie Forestier, M70 Tony Booth, M55 George Kubitzky 23:59.24
M75 Stuart Reid, M75 Ray Bramwell, M75 Peter Trotter, M75 Bob Chapman 31:01.77
M80 Michael Freer, M80 John Burns, M80 Rad Leovic, M80 Merv Collins 37:53.44

Spiral 5
1 Geoff Barker M65 13:07
3 Brett Morrison M40 8:03
5 Maria O'Reilly W55 9:00
13 Graeme Patrick M55 8:45
15 Ruth Baussmann W60 10:13
16 Kathy Sims W55 9:01
17 Helen Larmour W50 8:22
18 Nadine Morrison W40 8:25
24 Rod Lynch M50 7:29
30 Gary Bowen M50 9:33
31 Tony Booth M70 13:38
32 finishers

I have friends.
At the Stromlo Running Festival this morning, Kathy Southgate excelled herself with a top ten placing in the age-gender 7.5k handicap, running sixth. I ran well back. Not well, just well back. I would like to thank my friends for coming out to cheer me on - Emma P, Kym, Ruth, Ewen and Brett. And Maria and Liz who both ran (and ran well!) and cheered me on. Thanks guys. Thanks for waiting at the end for me to come in, I will run better next time, I promise.

Tapping the watch

(Actually, my run was OK. But it was very humid and very hard-going)

W50 Australian record 4 x 1500m

Congratulations to Kathy Sims, Maria O'Reilly, Helen Larmour and Kathy Southgate on their 4 x 1500m W50 Australian record. The record was formerly held by a Queensland team, and they broke it by 11 or 12 seconds. Go the geese!

Preparation: The four runners in the record breaking relay team got together some weeks ago and decided they would prepare specifically for this event. And it paid off. It's no secret folks: if you want to do well in a particular event, then plan and prepare for it.

Previous Owner Kevin


"Kevin Who?" The latest Clarke and Dawe, seen at http://www.youtube.com/watch?v=Rg1oBhsZ6Uk&feature=player_embedded

joining the dots

Running: For the March 12 Weston Creek Half Marathon, online entries close on Wednesday 9 March. The website is http://www.westoncreekathletics.org.au/, entries at https://www.registernow.com.au/secure/Register.aspx?ID=3373.

For the April 10 Australian Running Festival events, it's not recorded when online entries close, but early entries close on 25 February. The website is http://www.canberramarathon.com.au/ and the events are 5k & 10k on the Saturday, half marathon, marathon, and ultra marathon on the Sunday. Breaking news: apparently the Griffin program will be going ahead.

Broulee Runners
The Broulee bunch have just celebrated their four year anniversary - and here they are! Congratulations, ladies and gentlemen, girls and boys.

Meet them at http://brouleerunners.blogspot.com/

Music: four brand new album releases are on the horizon: Hillsong United's first studio album for two years, "Aftermath", Death Cab for Cutie’s “Codes and Keys”; Radiohead’s “The King of Limbs”; and Switchfoot’s “Vice Verses”. My favourite band, Switchfoot, have a Sydney gig planned for 21 April, then a quick trip via Ringwood (Vic), Toowoomba (Qld) and Albany (WA) before playing Singapore on 28 April and continuing on with a comprehensive world tour.

Weight revisited: I have joined the dots in yesterdays’ weight graph, things were looking good for a while back in 2008, let’s hope we can revisit that and improve on it as well. As I have known since marathon days, there's definitely a connection between (a) my distances run in training (b) my race times (c) my weight. Not sure what causes what, but they are obviously interconnected. As I lose weight over the next few months I am making sure I stay strong by (a) doing gym work and (b) keeping weight losses small, even if the losses look dramatic on the graph. Incidentally, twenty years ago (when I was 42) and before that, I was never more than 56kg, often less. So I'm not worried about getting "too light", it won't happen.

The weight graph (updated)

The full version looks even more impressive than yesterday's partial one.

It's a known fact

...that body weight and distance race times are related. Here's a chart which shows how my body weight increased since June when I got the hamstring injury which lasted until December, and how it has decreased since January where there has been 100km of running per week. I weigh myself every Monday morning, and record it in my diary, linked above.

It looks more dramatic on a graph compared with just reading the numbers from a table. By the way, the gap is where I simply haven't had time to enter the numbers yet. So, since the beginning of 2011, the graph is heading in the right direction again. Even before the injury, you can see there was a gradual increase in bodyweight. Better though than my highest bodyweight of 76 kg, back in 1998/99.

Summer Series Race #3 - North Curtin 5k, Tuesday 14/2
34.     Bob Harlow     M60     21:34    
37.     Kym Chisholm         22:06    
42.     Yili Zhu     M45     22:22    
59.     Susan Sturgeon     W35     25:46    
61.     Ruth Baussmann     W60     26:19    
64.     Caroline Campbell W65     27:43    
67.     Mick Charlton     M55     28:39    
78 finishers
I usually run this one, but I am saving myself for the Stromlo Running Festival 7.5k age handicap race, 10:15am this Saturday.  Many of the best runners from around the nation will be running, so I want to be at my very best. It will be the first time for a long time I have "tapered" for a race. It will be fabulous to have someone out there to support me, in my first attempt this year at running flat out.

Kayleigh, Jarod, and their grandad, running laps of Stromlo. (yes we did! I was breathing heavier than they were!)

run - as if you have a choice

Training at Parliament House: a fine evening, some easterly breeze, slightly warm for the early run but most pleasant for the interval session. Caroline, Craig & I ran early, with Ruth, Katherine & Ewen close behind. Then we were joined by Abi, Andy, Christopher, Colin, Emma P, Joel, Kym, Mick C, Susan, Suzie, Tim, Yelena & Zac. The 30 minute continuous interval session was in teams of three at the lower flagpole rectangle, where each runner (a) raced down a diagonal (b) jogged a short edge and waited for their relay team member to arrive (c) raced up a long edge (d) jogged a short edge and waited, repeating this until the half hour was up. Which meant each runner had a good recovery while their two team-mates were running. This is the first time we have run such a relay around the lower flagpoles, a slightly longer interval than we had done before when running these "zigzag relays". Next week (or the week after) we may try for even teams and run longer intervals.

Song of the week. "RUN": by Leona Lewis: thanks to Jen for alerting me to this version of my favourite Snow Patrol song.



YCRC Women's 6k Jogalong result, Sunday 5 February
Helen Larmour W50 27:57
Sarah Pau W35 30:55
Kathy Sims W55 31:03
Katherine Sheppard W40 32:19
Thea Zimpel 34:13
Alison Sims 34:18
Caroline Campbell W65 35:39
Cathy Montalto W55 35:57
117 finishers

Candid Canberra #55 - Tawny Frogmouth

Photographed in Hackett in November by John Harding. Miranda and Andy Rawlinson had Tawny Frogmouths in their trees a while back. I wonder if there are still some around? They look amazing, and camouflage so well.

rest and recovery

Something different, before I type up "what's on this week", here are my personal plans. I shall be changing my routine to accommodate some rest and recovery, and to prepare for a "big race" on Saturday morning. But I am still targetting 100k in total.

My training this week:
Monday am rest, pm 16k at Parliament House with the speedygeese
Tuesday am intense gym hour, pm rest or 8k jog
Wednesday am 8k pm 16k
Thursday 8k jog
Friday am easy gym circuit, pm 8k jog
Saturday 10:15am 7.5k race at Stromlo Running festival, total 20k
Sunday at Stromlo, 16-24k to total 100k for week.

Note: unlike some other runners who tie themselves to a predetermined program, I adapt and change my plans each week.

p.p.s. despite appearances, possibly, this IS a relatively easy week for me because I WON'T be racing Tuesday, Wednesday, Thursday or Friday!

What's on this week for everyone:
Monday 14 Feb 4:30pm Parliament House 8k jog.
Monday 14 Feb 5:30pm Parliament House speedygeese interval training.
Tuesday 15 Feb 6:15pm YCRC Summer Series Race #3, North Curtin 5k
Wednesday 16 Feb 12:15pm BBQ Stakes 6k Handicap, Woden Town Centre
Thursday 17 Feb ACTVAC. Track events:
6:00pm 2000m steeple
6:20pm 2000m walk
6:50pm 60m
7:00pm 4 x 1500m relay
7:30pm 200m
7:50pm 4 x 100m
8:05pm spiral 5 laps
Friday 18 Feb 12:15pm Customs 5k handicap, Commonwealth Park
Saturday 19 Feb 8:00am Metro runners, Acton Ferry Terminal
Sunday 20 Feb 8:00am Stromlo Forest Park training

Plus, the Stromlo Running Festival is on with its program going from Friday to Sunday. See http://www.stromlorunningfestival.com.au and/or http://www.facebook.com/#!/profile.php?id=100001688469909&sk=info

Browser Comparison.
A couple of minor irritations with Chrome functionality have led me to download Firefox to see what it's like. For a start, here is a comparison of the five browsers I have installed

Raw Performance (based on 3 benchmarks):
1. Chrome
2. Opera
3. Safari
4. Firefox
5. Explorer (distant last)

Appearance/Ease of use (based on my subjective judgement):
1. Chrome & Opera & Safari & Firefox
5. Explorer (distant last)

Functionality (based on some of the little things I want the browser to do for me, which some won't)
1. Chrome
2. Explorer
3. Safari
4. Opera
Firefox - I don't know yet, I shall deliver my verdit in a few weeks time (or days if it's not too good).

p.s. one irritation with Firefox already: while I prepare this post, it "pages up" every time I "bold" something! Or it could be a blogger hiccup, we shall see.

Not sure how accurate this is though....

Foundations of running #3 revisited: aerobic endurance.

Compared with training only short distances at a fast pace, long slow running gets you fitter. Long slow running gives you a fitness base which is not easily lost again. Long slow running makes you faster over long distances than sprint training does. Long slow running is the starting point of all fitness programs. It is the very best way to make huge gains in aerobic endurance (unless you have year round access to cross country skiing courses!)

So, here is an interesting article on long running which may further inspire you: "The many benefits of long runs"
http://www.pfitzinger.com/labreports/longruns.shtml

Saturday morning's metro run from Acton Ferry terminal: running 10k: Julian (new), Richard (new), Chuan, Ann, Byron. Running 20k: Ewen, Andy, Zainab, Emma P & me. Running 32k: Ruth. Some of the Metro runners are in training for the half marathon here in April, so will be gradually building up distance run.

Metro runners

Saturday morning a week ago

ACTEWAGL Women and Girls 5k Fun Run/Walk. Entries now open.
The YMCA of Canberra Runners Club invites women and girls of all ages to join in the ActewAGL Women and Girls' 5km Fun Run/Walk on the 3rd April 2011 at 9.00am.

Entrants may walk, jog or run the 5km loop starting from Stage 88 in Commonwealth Park, Canberra.

Online entries now open.

Please note no late entries will be taken on the day of the event.

Our charity partner this year is a local ACT charity - OvCan - an Ovarian Cancer Support Group.
Contact: Kerrie Tanner. Visit the website http://wgfunrun.com.au for more details. Click here for an entry form http://wgfunrun.com.au/docs/wgEntryForm.pdf.

not so flash floods

It's raining again (as I compose this Friday afternoon as an advance post) . Here's a photo of a spiderweb from a couple of days ago after the rain.
Candid Canberra #54:

Speedygeese results from Thursday ACTVAC track
100m
W40 Emma Adams 14.52 76.5%
W55 Noeline Burden 16.33 80.6

400m
M40 Damian Rutledge 55.95 84.9%
W40 Emma Adams 66.79 79.4
M50 Rod Lynch 67.39 74.0

1500m
M50 Rod Lynch 5:04.82 79.8
M55 Ken White 5:05.93 83.7
M50 Gary Bowen 5:20.59 77.2
M40 Brett Morrison 5:30.77 67.6
W45 Katie Forestier 5:33.33 78.0
W40 Heidi Johnston 5:34.76 73.4
M50 Andrew Matthews 5:42.95 70.9
W55 Maria O'Reilly 5:50.00 85.6
W50 Helen Larmour 5:50.73 79.9
M40 Craig Davis 6:29.23 57.5
W40 Bronwyn Calver 6:30.42 63.6

3000m
M50 Rod Lynch 11:03.31 76.5%
W50 Kathy Southgate 11:18.64
M40 Craig Davis 13:26.31
W40 Bronwyn Calver 13:41.08

10000m Championship
M60 Geoff Moore 43:10 77.2% 2nd M60
M50 Roger Pilkington 44:31 68.7 3rd M50
M50 Andrew Matthews 45:31 ran extra lap and given 47:16
M50 Mick Horan 47:32 63.9
W45 Cathy Newman 49:01 68.9 1st W45
M50 Ewen Thompson 49:26 62.4
W65 Caroline Campbell 52:15 85.7 1st W65
W60 Ruth Baussmann 52:25 75.2 1st W60

Thanks Craig for lap scoring my 10k. My first 5k split equalled my best recent 5k anywhere, my second 5k split was another 10 seconds faster.

Three Gold Medallists

Caroline, Ruth and Cathy after winning their age groups in the 10k. Photo by Ewen with Ruth's camera.

Friday's Customs Joggers 5k: Tim Calver went for time, without his 10kg backpack for once, and ran 19:11. After Thursday night's track, Bronwyn was 25-ish, and Caroline and I were 29-ish.

“turn the lights off”

What I am reading: Kraken: by China Miéville. Neil Gaiman is still my favourite author by far, but I haven't read any China Miéville before and this is quite good.

Speaking of Neil Gaiman, I often mention him to my friends and they haven't heard of him. Interestingly though, some have heard of his wife and I haven't. He is married to someone called Amanda Palmer, I am not sure who she is but many of my friends do know of her and not of her husband. I guess it just depends on what sort of things in life attract our attention?

More on the Women and Girls Fun Run coming up: following on from yesterday, here is another release with information about this great event.

25th annual ActewAGL Women & Girls Fun Run & Walk
The YMCA of Canberra Runners Club is proud to present the 25th annual ActewAGL Women & Girls Fun Run & Walk:
on Sunday 3 April, 2011 at 9am
from Stage 88, Commonwealth Park.
Online entry is now open at www.wgfunrun.com.au

Dear Club Members,
We are seeking volunteers for a range of tasks on Saturday, 2nd April (afternoon) & Sunday, 3rd April (morning) 2011. Tasks include:

Saturday:    Start/finish area set-up
    Accepting Late Entries
    Handing out timing-chip packages

Sunday:    Handing out timing-chip packages
    Cutting up fruit, preparing refreshments
    Course marshalling
    Manning a drink station
    Parking assistance
    Assist with removal of timing-chips from runners at end of race
    Dismantling of Start/finish area 

If you are able to help and contribute to the success of this event on its 25th Birthday, please provide your name & contact details to: Beryl Lowry (Volunteer Coordinator)  

Please state day/s available & if you wish you may nominate a preferred duty. 

Many thanks,

Kym Chisholm (Race Director), Women & Girls’ Fun Run/Walk Organising Committee

The 2011 Women's and Girls' 6k Fun Run

Speedygeese Recent Results - 
Summer Series Race 2: Boathouse West, Tuesday 8 February

30.       Bob Harlow                   M60      21:46

40.       Kym Chisholm                           22:59

43.       Mick Horan                   M50      23:12

46.       Cathy Newman              W45     23:49

50.       Geoff Moore                  M60      25:13

56.       Ruth Baussmann           W60     26:18

62.       Neil Boden                    M60      27:25

65.       Mick Charlton               M55      28:04

66.       Caroline Campbell        W65     28:05

72.       Ewen Thompson           M50      28:48

79 finishers

I ran with Ruth for 4k and picked up the pace for the 5th. But a gym session that morning had left me sore in the usual place - lower abdominal muscles! We shall work on it.

======================================

YMCA of Canberra Runners Club

Media Release

Issued by: Kym Chisholm, Race Director, Tuesday 8 March 2011

ActewAGL 25^th Annual Women and Girls’ Fun Run/Walk 2011

Stage 88, Commonwealth Park, Sunday 3 April 2011, 9am

More than 1000 women and girls are expected to participate in this year’s ActewAGL Women and Girls’ Fun Run/Walk.  2011 marks the 25^th anniversary of the event.

The event is hosted by the YMCA of Canberra Runners Club and involves the work of about 50 volunteers.  ActewAGL is the major sponsor and The Canberra Times, the major supporting sponsor. 

The event fund-raises for a charity, OvCan, a local ACT Ovarian Cancer Support Group who also raise awareness of ovarian and gynae cancers.  It is a very important time for them as February is Ovarian Cancer Awareness Month.

The Chief Minister, Jon Stanhope, MLA will start the race at 9am.  He was the originating convenor of the Women and Girls’ Fun Run.

The event provides excellent community footage, especially the mass start at 9am, and aims to promote a healthy lifestyle for women and girls of all ages.

Entrants will include a variety of school, mother and daughter, sister and work/organisation teams.  We also hope to see Sue Counsel and Joan Mallory continue their stunning effort of participating in every single Women and Girls’ Fun Run.

Please visit our website – www.wgfunrun.com.au for more information.

Members of the media are invited to attend the event.

            When:                         Sunday 3 April 2011, 9.00am

            Where:                        Stage 88, Commonwealth Park

            Media Contact:          Kym Chisholm, Race Directory

Great to see our Kym running the show this year. Let's all assist her, if we can.

======================================

According to a "Teen Health Snapshot", one in four Australian teenagers are FAT, it's official. You'd think they'd have learnt by now? 

Here are some FAT FACTS.

1. There is a GROWING BODY of obesity research. We have now discovered that OBESITY IS REALLY WIDESPREAD, OBESITY IS A GROWING PROBLEM, and OVEREATING HAS HEAVY CONSEQUENCES.

2. Here's a puzzle: Q: What's an anagram for "United States of America"? A: "Dine out, taste a Mac, fries".

C'mon Australia. We can do better than that.

Foundations #1 revisited: "Variety". (Endorsed by Jack).

Running Around In Circles.
Well we all do it. Run in Circles, that is. Running on the track is not entirely natural when you think of it. If you want to arrive ahead of others, start sooner! But even if you avoid the track, what happens on your other runs? You drive to some venue, park the car, run from point A back to point A again, and drive off again. Strange behaviour, I wonder what alien observers think we are achieving?

Here’s a thought; we are achieving a great deal when we run. Maybe it’s
• Solitude. The loneliness of a long distance runner is not loneliness at all, it is peace.
• Or, if the iPod is attached, the longer the run, the more pleasure there is listening to your favourite music, uninterrupted.
• Or, if competition is your thing, a focus on achievable objectives, doing the training you need to make you good at your sport.
• Or the point of the exercise may be to take steps towards developing or maintaining your desired level of fitness and health.

The great coach Percy Cerutty would have said that running is our way of getting in touch with nature; of establishing a link back to our evolutionary origins, of learning how to live instinctively again. His was the way of striving, achieving, overcoming pain, conquering self. He wouldn’t have been too happy with this era of stopwatches, heart rate monitors, massages, blood tests. (However, I suggest he would have loved iPods and Garmins; i.e. music and maps.)

Percy also would have said that running teaches you about life. I am not sure what exactly it teaches you, unless it’s about life kicking you in the shins occasionally. While it is certain that running does, or can, build confidence, self-assurance, isn’t it also possible that in people we don’t see after a token run or two with us, it may have the opposite effect? I think Percy may have been a “survival of the fittest” supporter; one of his books is titled “Be Fit Or Be Damned”, which just about sums up his attitude towards those who did not excel, I suspect.

Running in circles, i.e. on the track, doesn’t appeal terribly much because it is quite “unnatural”, except in this regard: it is the perfect way of testing your level of fitness in a controlled, predictable environment. For those who are not going to win any medals or receive any prizes, there is this to recommend about track: how else will you know for sure how your training is going if you don’t push yourself to the limit on the track from time to time? The times you run there are the best way of measuring your progress.

Percy on the other hand loved track because it was on the track that his athletes could prove they were the best in the world. That was his ego on display. But his bread and butter training was on sand, on sand-dunes, and along the coast line, as well as on bush tracks. The weight lifting, chin-up, and sit-up area was outside under trees. Few of his training sessions were conducted on a measured running track: in the dozen or so times I visited his home / training centre in Portsea, Victoria in the 1960s I recall only one such session, and that was a five person continuous sprint relay, what fun. Otherwise the training we did do every day varied between sand and the trails around Portsea and beyond.

In the spirit of Percy Cerutty, I am repeating my first “foundation of running” for 2011: VARIETY.

Vary your running from day to day. Run long. Run short. Run over hills. Run on the flat. Run when it is hot. Run when it is pouring rain. Run on the road. Run in water. Sprint up hills. Race down hills. Run on the track. Run on grass at Stromlo. Run with great friends. Run alone. Run with music. Run in silence. Run through the suburbs. Run out in the country. Experience every kind of running condition, and see how enjoyable each experience can be. Run!

Variety helps us establish a solid base upon which can be built any specialised kind of running we might like to pursue. And I think more importantly, variety keeps us motivated, keeps us training consistently and regularly, protects us against staleness. Don’t just do the same thing every time you train; develop variety in your running.

Percy also would have said that we soft Australians don’t push ourselves hard enough. But I also heard him say privately that we should NOT train flat out. Not all our endurance training should be fast: in fact it is far better to slow down and run further. More of that, again, soon.

running for seven days across the Sahara Desert in Morocco

Read all about it at Tim Calver’s new website http://www.desertultrarun.com/. Yes, Tim is in training for this awesome event.

Song of the week: Skillet: "Would It Matter", from the brilliant album "Awake".

If I wasn't here tomorrow

Would anybody care

If my time was up I’d wanna know

You were happy I was there

If I wasn't here tomorrow

Would anyone lose sleep

If I wasn't hard and hollow

Then maybe you would miss me

Training at Parliament House last night: We started a familiarisation jog around the planned circuit only to find part of it with barriers across it. So, backtrack and plan B, a different circuit, only to find the path dead-ended where it used to continue. So, plan C, duck down a grassy slope and squeeze past more barriers. We ran in relay teams of three around this small rose garden loop, each runner jogging a lap while each of the other two "raced". Teams were: Abi, Kym & Zainab; Andy, Neil & Craig; Colin, Joel & Tim; Ewen, Ruth & Mick C; Susan, Suzie & Yelena. I ran circuits shouting encouragement; Christopher was also there, late. The grassy slope sprinklers came on during the last few minutes of this 24 minute continuous relay.

Customs Joggers 6k result, 4 February
Tim Calver 24:42
Bronwyn Calver 24:59
Caroline Campbell 30:29
Geoff Barker 41:40

Tonight's Summer Series, "Boathouse East", will in fact be 'Boathouse West". Same venue, but running in the opposite direction. This is because repairs still haven't been made to the cycle path since December's biggest storm here in Canberra.

Candid Canberra #53. The broken cycle path

Speedygeese and Metro Runners negotiating the path last Saturday morning during our 10k run. We will not see 100+ runners racing here today: the Summer Series race will now head west instead of east from the Boathouse.

What's on this week

Mon 7th	4:30pm	Parliament House 8k jog
	5:30pm	Parliament House speedygeese training
Tue 8th	6:15pm	Summer Series 5k Boathouse East
Wed 9th	12:15pm	BBQ Stakes 6k
Thu 10th	6:00pm	ACTVAC T&F (with a 10k)
Fri 11th	12:15pm	Customs 5k handicap
Sat 12th	8:00am	Metro Runners Acton Ferry Terminal
Sun 13th	8:00am	Sprint Marathon Relay, Dunrossil Drive
		(meet at 7:15am)

Candid Canberra #52. Cool Rain.

It feels like winter again. It was six degrees at 6:30am today. But, it will be a pleasant 25 degrees for the main speedygeese training session this afternoon. See you there!

Darwin weather

Blow, winds, and crack your cheeks! rage! blow!
You cataracts and hurricanoes, spout
Till you have drench’d our steeples, drown’d the cocks!
You sulphurous and thought-executing fires,
Vaunt-couriers to oak-cleaving thunderbolts,
Singe my white head! And thou, all-shaking thunder,
Strike flat the thick rotundity o’ the world!
Crack nature’s moulds, all germens spill at once
That make ingrateful man!
- from King Lear. Curious how often Shakespeare talks about ungrateful man. God save us from critics!

Some of the Half Marathons in 2011
Sun 9 Jan Cadbury Marathon, Tasmania.
Sun 22 Jan Capital Summer Half Marathon, Canberra
Sun 13 Mar Weston Creek Half Marathon, Canberra
Sun 10 Apr Australian Running Festival, Canberra
Sun 1 May Bathurst Half Marathon
Sun 1 May Geelong Half Marathon
Sun 1 May Greenbelt Half Marathon, Adelaide
Sun 15 May SMH Half Marathon, Sydney
Sat 21 May Mt Beauty, Victoria
Sun 22 May Rex Foulkes Half Marathon, Canberra
Sun 22 May Noosa Half Marathon, Queensland
Sun 29 May Barossa Half Marathon, Adelaide
Sun 5 Jun Queensland Half Marathon, Doomben
Sun 12 Jun Macleay River Marathon
Sun 3 Jul Gold Coast Marathon
Sat 30 Jul Australian Outback Marathon, Uluru
Sun 31 Jul Cities Marathon, Blacktown
Sun 7 Aug Brisbane Running Festival
Sun 21 Aug ACT Veterans Half Marathon
Sun 18 Sep Sydney Running Festival
Sun 9 Oct Melbourne Marathon
Sat 15 Oct Australian Masters Games, Adelaide
Where a marathon is listed, a half marathon is on at the same time. Let me know if there are any other notable halves I should add to the list; I shall republish it from time to time.

At Saturday training there were Metro runners and friends: Ewen, Ruth, Jen (on wheels), Andy M, Emma P, Zainab, Andy H, Bon, Mary, Ann, Amanda J, Chuan, The Metro group ran 10k.

Photo by Ruth. The Metro group were going to run 10k but we detoured to the Carillon for a photo, so it was more like 10.5k. I ran on to complete 33k for the day. This is only 8k in, see how horribly wet the t-shirt is already. Mr Weatherman described it as "Darwin weather". Stinking hot one day, pouring rain the next.

Thank goodness it looks as if the weather will be much better for running this coming week. We runners who are not total masochists should be able to achieve our target distances once again, unlike the week past.

Next week's photo will feature Andy M in the front row.

expectation

Thursday night's Vets track
3000m early heat
M50 Rod Lynch 11:29.76 73.5%
W50 Helen Larmour 12:45.06 77.8
M50 Roger Pilkington 13:26.13 63.4

200m
M40 Damian Rutledge 25.57 83.9%
W35 Rachelle Ellis-Brownlee 31.01 71.0

3000m late heat
W45 Katie Forestier 11:51.60 77.7%
M60 Geoff Moore 12:28.58 74.4
W55 Maria O'Reilly 12:34.83 84.4
M55 Ken White 13:58.10 63.6
W60 Ruth Baussmann 15:18.74 73.4
M65 Geoff Barker 16:16.65 59.1

5000m
M40 Craig Davis 22:01.12 61.5%

Consistent with the theme of the last few days:

Health and Fitness resources for new mums and mums to be

Yesterday I told you of Heidi’s venture into personal training, and Wednesday I listed the benefits of exercise during pregnancy. Today I bring those two thoughts together. Another member of the speedygeese, Michelle, runs programs specialising in personal fitness for new mums and expectant mums. Her website is http://www.abloom.com.au/.

"Regardless of whether you are trying to conceive, are expecting, have recently had a baby, or if 'your baby' is now an adult-optimal fitness can be achieved and maintained with a personalised fitness program"

You might be interested in joining, not just for an exercise program but also for the knowledge, support and reassurance Michelle would provide. Or if you have friends who would benefit from this, then please do recommend a'bloom to them.

Candid Canberra #51 - a summer of extremes.

Yesterday's storm, the tip of a cyclone far away. Seems there is no end in sight for unseasonal rain in Canberra. Except in a couple of days' time it is predicted that the rain and storms will come in from the south, bringing much cooler weather. Not too extreme I hope, we have running to do!

The right word

Learning to write:

"We write to make suffering endurable, evil intelligible, justice desirable and love possible”. -- Roger Rosenblatt

http://www.monstersandcritics.com/smallscreen/news/article_1616310.php/Roger-Rosenblatt-s-4-Reasons-to-Write-on-PBS-NewsHour-excerpt-and-video

"... the parts that I can let them appreciate or lead them to appreciate are very easy, that the noun is important, that it carries its own power. Emerson called it the speaking language of things -- to find the right word. Twain said the difference between the word and the right word is the difference between the lightning bug and the lightning. And I tell them, we're in the lightning business". -- Roger Rosenblatt

Heidi launches Learn2Move
http://www.l2mfitness.com/

"Learn2Move Fitness & Training is a new mobile fitness and training business committed to improving the health and well-being of people in the Canberra region. And the best bit is we will come to you anytime, anywhere!"

Jen & CJ at Campbell Park

More, bigger, and better words tomorrow.

exercise during pregnancy

You understand I have no experience in this area so I have to rely on a good source: Tamra is a friend now living in the US who devises the gym programs I follow and whom I regard and respect highly.

Benefits of exercise during pregnancy on your unborn child

copied from Flexible 4 Life by Tamra

Most people are aware of the benefits of exercise during pregnancy for Mums.

• decreased pain and improved posture
• decreased stress and a better self-esteem
• decreased nausea and varicose veins etc
• better sleep patterns 

I personally can say this was all true for my pregnancy and exercise was my saving grace so many times.

But what about the effects of exercise during pregnancy for the unborn child? Here are the main benefits:

• Decreased body fat deposit in the last trimester (lower birth weight)
• Better ability to cope with stress during labor and usually they are less stressed throughout labour.
• Newborn babies tend to be more alert and adjust more quickly to the outside world.
• lower body fat deposits have been sited up to the age of five.

All aspects of growth and development are the same in exercising mothers as those who don't and may even be better. This not only means your bub may be born healthier but there is evidence to suggest that your child maybe healthier in general throughout the crucial early years of development so if this doesn't motivate you to get moving I don't know what will.

ref:  "Exercising Through Your Pregnancy" James F Clapp M.D.

Note: He was part of the movement of MDs in the 1970s who proved the safety and benefit of exercise. We owe a great debt to medical professionals who put themselves on the line in the name of controversial issues.

http://flexible4life.blogspot.com/

six feet from the edge

The people want a bridge at Bowen Place

We have been waiting for decades for a safe road crossing at Bowen Place. And it's political - Bowen Place is part of the Parliamentary Triangle so some think it shouldn't be fixed but left as is, a death trap. Here's the latest update on moves to do something about it, where "Heritage obligations" is code for "we never imagined people would want to cross the road there":

"We are just over half way through the 10 week consultation process. Already, we have received around 250 comments on our online discussion boards.
“There has been overwhelming support online for the footbridge option. Of the 218 people that have voted in the online poll, 97.2 percent favour a footbridge as the preferred option.
“We will need to wait until all the submissions have been received, but early indications suggest the footbridge is likely to be selected for further evaluation.
“Bowen Place falls within the Parliament House Vista, which is on the Commonwealth Heritage List. This means the NCA has a legal obligation to consider the impact on heritage values.
“Based on community views to date, we’ll be looking for a clever design that not only improves safety at the crossing, but also meets heritage obligations,” said Mr Rake.

Training last night: 37.5 degrees didn't stop us running a shaded 3 x 950m with a 400m jog in between and plenty of water. I ran 8k early then a couple more with Ruth before the main group arrived, consisting of Andy, Colin, Craig, Ewen, Kym, Neil & Susan. Joel too, who ran 9 x 200m also in the shade. The main group opted for some "aerobic endurance" training, while Joel did the track runners' "speed endurance" session, albeit not too hard in the heat. I shall continue to cater for "middle distance runners" by preparing training for them, even if most of them continue to bypass my training group for other options. Middle distance running (i.e. 400m/800m/1500m on the track) is my specialty. But long distance running is easier to cater for, so it suits me to have mostly distance runners in the group. And what a terrific group of happy runners we have.

Song of the week: "One Last Breath", by Creed. An oldie but a goodie. Seen at http://www.youtube.com/watch?v=8SJpWSAWI9E. Typical of a Creed song, it moves from despair to hope.

Sad eyes follow me
But I still believe there's something left for me
So please come stay with me
'Cause I still believe there's something left for you and me
For you and me
For you and me

Ah February at last. Only four more short weeks of summer to survive.

Kat with a great win at Campbell Park on Sunday. She came out to train with us yesterday but work called her back. How unfair was that?