speedygeese race results

Sunday 6 March YMCA Women’s 5k Fun Run
2 Louise Sharp 17:29 W30
23 Kathy Sims 22:27 W60
57 Catherine Montalto 25:58 W60
62 Sarah Pau 26:11 W40
93 Steph Pfohl 28:02 W40
450 finishers

Tuesday 8 March YCRC Summer Series #7 Stirling Ridge 5.2k
13. Rohan Pitchford M50 24:46
23. Jennifer Bright W40 27:02
24. Peter Thomson M55 27:19
29. Sarah Pau W40 29:04
40. Mick Charlton M60 34:39
41 finishers

Thursday 10 March ACTVAC Track
1500m Championship
M50 Colin Farlow 4:54.08 84.9% 2nd M50
M55 David Clarke 5:18.78 80.3 1st M55
M50 Dale Moore 5:28.62 75.9 5th M50
W60 Kathy Sims 6:09.43 91.1 1st W60
M55 Roger Pilkington 6:24.01 66.7 2nd M55

3000m
M50 Colin Farlow 10:55.18 79.3%
M55 David Clarke 11:40.86 76.1
M50 Dale Moore 13:43.17 63.1

5000m
M55 Roger Pilkington 24:37.63 62.1%

Friday 11 March Customs 5k
Bronwyn Calver 23:09
Ewen Thompson 26:37
14 finishers

Saturday 12 March 5k Ginninderra Parkrun #202
121 Jill Pearson 28:27 W55
171 Dom Sparkes 33:10 M10
224 finishers

Saturday 12 March 5k Tuggeranong Parkrun #159
28 Bronwyn Calver 22:16 W45
35 David Clarke 22:44 M55
49 Pieta Smith 23:37 W40
268 finishers

Saturday 12 March 5k Gungahlin Parkrun #126
189 finishers

The standing calf raise


Pieta at training last night

song of the week: "August 30th"

"August 30th", by Delirious?
From https://youtu.be/4zq--98wTlU

This is my favourite Delirious? song, written 20 years ago. It's on their first album, "King of Fools"



From Wikipedia: ""August 30th" is a song written and recorded by UK rock band Delirious?, which appears on the band's 1997 studio album, King of Fools. The song was written by lead singer, Martin Smith and it is about his recovery from a near-fatal car accident which happened on 30 August 1995. During his time in hospital the band made a decision to go full-time. The police report says that there were four people in the car, but only Smith, his wife Anna and the band's bass player Jon Thatcher were there. Jon says in the Now Is The Time DVD documentary "We had a mystery guest that night.""

hang in there

Ewen’s ACTVAC 1500m championship video

From https://youtu.be/7GBQQo5Dmx0



This was the one race all track season I would most liked to have run.

Instead I watched and yesterday I did 30 minutes cycling, 60 assisted chin-ups, 10 minutes rowing, 36 calf raises and some stretching. As well, the day 11 plank challenge was done, one whole minute. Easy.

Today I went and swam for the first time, 20 x 50m in the AIS pool. Obviously slow after not doing any for many years. It will get quicker soon. Half the 50's were with a pull float.
Also today, a repeat of calf raises and stretching.
And the day 12 plank challenge was 90 seconds. Done, but not so easy.


..slightly out of context..

where I am injured

It's a muscle-tendon junction tear in my right calf at the meeting of the soleus muscle with the achilles tendon.

So no running allowed, no lower leg exercises such as squats or lunges.

What I am doing is: training in the gym with weight machines including assisted chinups, and using both the rowing machine and the stationary cycle; walking 5k most days; continuing the plank challenge (today is day 11: 1 minute); I am stretching hamstring, quad, glutes, hip flexors, ITB, soleus, and achilles, I am strengthening with easy calf raises and I am icing the lower right calf. I will add in swimming, and will use a fitball for additional core work, both as time permits. The main aim is to try and maintain some endurance fitness. The injury is less of a concern, it will recover in due course. I am taking my time.

Meanwhile here is a pic of my Parliament House WALK before supervising training on Monday. Two laps.

where we are (in the virtual world)

The speedygeese are not only a facebook group, we are also a strava group and an official parkrun club. Join us there!

speedygeese training

Monday was another day of record heat in Canberra. Still, we went out to Parliament House to train as usual. I walked early - I am not allowed to run at present - David W was out there having an early run. For our main session I decided we should run in the shade at the Rose Gardens (or rather, marigold gardens) and do 200s with a longer return on 2.5 minutes or 3 minutes. Participating were Caroline, Colin, Dale, Dave C, David W, Diana, Jen, Mick C, Peter B, Pieta, Rae and Ruth, with Isaac and me supervising.

Next Monday training will be on at Parliament House as usual despite it being Canberra Day Holiday.

No apologies for the following.

some speedygeese race results

It's hard to keep track there are so many events on in March. Here are some from the last week.

Tuesday 1 March YCRC Summer Series #6
18. Kathy Sims W60 25:14
20. Sarah Pau W40 25:43
26. Ruth Baussmann W65 29:06
29. Caroline Campbell W70 31:48
34 finishers

Thursday 3 March ACTVAC Track
3000m
W60 Kathy Sims 13:35.52 87.8%

5000m
M50 Dale Moore 22:40.02 65.8%
M55 Roger Pilkington 23:48.43 64.2

3000m High Steeple - Championship
M50 Dale Moore 15:25.4 2nd - M50

Friday 4 March Customs 5k
Bronwyn Calver 23:06
Peter Thomson 23:06
Caroline Campbell 32:48
24 finishers

Saturday 5 March 5k Ginninderra Parkrun #201
109 Ruth Baussmann 28:56 W65
129 Dom Sparkes 30:42 M10
130 Bron Sparkes 30:50 W35
213 finishers

Saturday 5 March 5k Tuggeranong Parkrun #158
9 Isaac Muscat 18:33 M11 **New PB**
11 Jen Bright 19:24 W40
14 Peter Thomson 19:43 M55
15 David Clarke 20:09 M55
32 David Webster 21:55 M60
33 Bronwyn Calver 21:57 W45
294 finishers

Saturday 5 March 5k Gungahlin Parkrun #125
35 Janene Kingston 23:23 W50
181 finishers

Isaac finishing 9th and running his massive PB in style.

I have been listening to David Bowie music this week.

Song of the week "Oh You Pretty Things" by David Bowie

from https://youtu.be/pBQ-S6njQQw

Today was the Women's and Girls' Fun Run

Congratulations Louise, second in today's YMCA Women's and Girls' Fun Run, and a new PB for 5k!

News from the parkruns

This morning Isaac took yet another massive chunk off his PB. 19.08 was last week's big PB, this week he ran 18.33.

Also at Tuggeranong, Thommo and Jen were only just outside their respective PBs, and Bronwyn is getting close to hers.

Janene has found some consistency lately. Here she is having a good run at Gungahlin parkrun this morning.

A tough run when you're not fit

I came across a photo taken by Jenny on 7 June 2015 after the parkrun at Gibside, a beautiful area in the Derwent Valley. I must have worked hard that day.

a chip off the old bloke

speedygeese training

On Sunday Dave and Pieta ran long; Andrew ran three quick 1k intervals; I jogged around rather sore from Saturday.

On Monday we ran zigzag relays. I ran 6k early; then doing the relays were Caroline, Christopher, Colin, Dale, Dave C, Diana, Garry, me, Isaac, Jen, Mick, Pieta, Rohan, Ruth & Warrick. On this occasion we ran in 5 teams of 3 for 15 minutes, followed by 6 teams of 2 for 15 minutes (for the latter, there were some abstentions).

And starting Tuesday, the 30 day plank challenge.

speedygeese race results

Tuesday 23 February YCRC Summer Series #5 Barrenjoey Drive 5k
8. Peter Thomson M55 21:20
15. Geoff Moore M65 24:41
22. Vanessa Palmer W45 27:15
27. Caroline Campbell W70 29:15
28. Ruth Baussmann W65 29:16
30. Mick Charlton M60 30:50
34 finishers

Thursday 25 February ACTVAC Track
3000m
W60 Kathy Sims 13:08.14 90.8%

Friday 26 February Customs 5k
Bronwyn Calver 22:56
Peter Thomson 32:21
Caroline Campbell 33:00
23 finishers

Saturday 27 February 5k Ginninderra Parkrun #200
10 Louise Sharp 19:23 W30
37 Geoff Moore 22:34 M65
103 Janene Kingston 27:15 W50
194 finishers

Saturday 27 February 5k Tuggeranong Parkrun #157
13 Isaac Muscat 19:08 M11 **New PB**
14 David Clarke 19:09 M55 **New PB**
15 Jen Bright 19:55 W40
332 Peter Thomson 67:19 M55
332 finishers

Saturday 27 February 5k Gungahlin Parkrun #124
166 Gary Bowen 50:05 M55
166 finishers

Sunday 28 February ACTVAC Central Curtin Handicap 6.3k
7 David Webster M60 28:38
11 Rod Lynch M55 25:23
22 Janene Kingston W50 32:05
28 Nadine Morrison W45 30:56
34 Christopher Lang M60 40:14
36 Roger Pilkington M55 33:51
40 Mick Charlton M60 39:17
46 Gabrielle Brown W50 33:12
55 Maria O'Reilly W60 57:56
59 Caroline Campbell W70 43:12
61 Stuart Doyle M45 30:50
62 Louise Sharp W30 30:50
63 finishers

Sunday 28 February ACTVAC Central Curtin Handicap 3k
3 Jill Pearson W55 14:38
7 Cathy Montalto W60 14:50
14 Gary Bowen M55 14:38
37 finishers

Sunday 28 February Wangaratta Marathon
40 Peter Thomson 3:37:13
129 finishers

Sunday 28 February Orange marathon
101 Bill Arthur 5:01.16
106 finishers


Dave surrounded by young people

No more turning away

Song of the week: "On the Turning Away", by Pink Floyd
From https://youtu.be/7UbMOkdG8AY

It has been another busy day. I'm a bit short of time.

speedygeese parkrun news

I ran 22:34 at Ginninderra to knock 10 minutes of last week's time.
But more impressive is another big PB by Isaac at Tuggeranong. 19:07.



Dave finished only one second behind Isaac and also achieved a big PB, 19.08. He'll have to be further ahead than this towards the finish if he wants to pip him in return!



Jen trailed them both but still ran under the 20 minute barrier



And Thommo missed the fun - resting up for his Wangaratta marathon the next day!

Happy Birthday speedygosling Diana, 25 today!

Diana and Clara's 2015 holiday. They haven't run any races yet, maybe they could join us parkrunning?

The 2016 March Plank Challenge

If you are OK with planks (and some aren't) then feel free to join me in March and get stronger.
To make it simple, day one = 1 March 2016.
My record is 3 minutes-ish, let's see how far along we can go this time.
p.s. Keep I'll running, 5k minimum each day is the goal.

speedygeese training

On Sunday at Stromlo Forest Park I ran on the grass while Jen, Isaac, Andrew, Mhairi (new) Dave C & Thommo went on a longer run.

Then on Monday at Parliament House, Dave W and I ran early.
For the 5:30pm session we went to the tennis courts and did a weird relay for 30 minutes.
Participants included Andy, Carla (new), Caroline, Christopher, Colin, Dave B2, Dave C, Dave W, Diana, Garry, Isaac, Jen, Mick & Susan.

Here's a map for my 5k early run at Parliament House this week. It was a tad warm to venture far afield.



The weird relay consisted of runners lining up after their return to go again, random order. It didn't really work as four runners needed longer rests so others got shorter rests if any.

speedygeese recent races

Sunday 14 February ACTVAC Sprint Marathon relay
Thommo and Isaac were in the winning team; Caroline, Andy, Nadine, Dave, Gary, Kathy, Jen, Ruth, Cathy also participated.

Tuesday 16 February Black Mountain Run Up 2.6 km
20 Caroline Campbell 24.58
21 finishers

Tuesday 16 February YCRC Summer Series #4 Weston Park 5k
13. Peter Thomson M55 21:25
24. Sarah Pau W40 25:45
37. Ruth Baussmann W65 28:51
39. Caroline Campbell W70 30:11
40. Mick Charlton M60 30:45
44 finishers

Thursday 18 February ACTVAC Track
3000m Pennington
3 Kathy Sims W60 12:58 92.0%
4 Caroline Campbell W70 15:59 86.8
5 Colin Farlow M50 10:45 80.6
8 Rod Lynch M55 11:45 75.0
12 Roger Pilkington M55 12:56 68.7
15 finishers

Friday 19 February Customs 5k
Bronwyn Calver 22:59
Bron Sparkes 23:10 **New PB**
Peter Thomson 25:49
Bill Arthur 26:47
Caroline Campbell 33:26

Saturday 20 February 5k Ginninderra Parkrun #199
159 Geoff Moore 32:28 M65
196 Dom Sparkes 39:24 M10
198 Bron Sparkes 39:33 W35
227 finishers

Saturday 20 February 5k Tuggeranong Parkrun #156
9 Isaac Muscat 19:22 M11 **New PB**
14 Peter Thomson 19:37 M55 **New PB**
19 Jen Bright 20:23 W40
37 Bronwyn Calver 22:02 W45
308 David Clarke 63:28 M55
308 finishers

Saturday 20 February 5k Gungahlin Parkrun #123
60 Janene Kingston W50 24:12
65 Gary Bowen M55 24:51


Start of this week's Black Mountain run-up.

song of the week

"Wolves Without Teeth", by Of Monsters and Men
At https://youtu.be/h6OuIpdqGhQ

conventional wisdom - breathing

I don't know how many times I have heard exercise instructors say "breathe in through the nose, out through the mouth". Is it true that is what a runner should do? A runner going flat out? I beg to differ, somewhat.

(a) breathing in. At a fast pace, we need to get as much air as possible into our lungs, and very quickly. It seems to me that breathing in using both the mouth and the nose together would be what we need to do.

(b) breathing out. This is the most important part of of breathing! We need to expel as much air from the lungs as possible. This could be done from the mouth alone because as we expel air we relax the vocal cords, which helps us accelerate and should be quite noisy, and which may take a step or two longer than the in-breath. The more air we can expel, the more we will be able to inhale. Breathing out for longer gets rid of more air and prolongs the power we can produce.

(c) stomach or chest breathing? Both, but many should focus on moving their diaphragm as they inhale and as they exhale, i.e. "stomach" breathing. The most inefficient way to breathe is quietly breathing in through the nose and engaging only the chest. Let's all train insane or else stay forever the same. Let's develop a style which facilitates full, natural running and breathing. This means un-selfconciousness. A trait shared by all speedygeese, I am certain. I want to hear you breathing as you get fitter and faster. Mouth and nose, go for it.


An irrelevant cartoon

personal bests, personal worsts, and in between

Here we go again, another lap around the Ginninderra parkrun.

Today at Tuggeranong Isaac ran an 8 second PB to continue his improvement. Today with the time of 19:22 he is at 11 years old almost the fastest speedygoose. And Thommo kept his improvement going by knocking another 20 seconds off his best time to get a 19:37. Both these are running lifetime PBs.

At the other end of the scale, Dave ran 63.28. This must be a PW. I should point out, though, that he was Tuggeranong's sweeper.

I ran 10 minutes slower than my PB. To put this another way though, I ran 15 minutes faster than last week. Are things looking up? Time, and my physio, will tell.

Injury pains

I am still injured but I shall walk/jog Parkrun tomorrow.
Ginninderra.
47.31 to beat.
Which is last week's walking time.

The consequence of running too fast

speedygeese training and dinner

Last Sunday it was just me walking 5k at Stromlo Forest Park. I have been walking ~5k every day except Monday when it was ~10. So on Monday Dave C, Dave W and I were out early. For the main session, Jen & Laura came to walk and watch with me while the others 400m continuous relays for 25 minutes from the tennis court. Participating were Andy, Bron, Caroline, Christopher, Colin, Dave B2, Dave C, Dave W, Diana, Dom, Garry, Isaac, Mick, Pieta, Rae & Ruth. And 17 were at dinner afterwards: Andy, Bron, Caroline, Christopher, Dave W, Diana, Dom, Garry, me, Jen, Isaac, Laura, Mick, Rae, Ruth, Thomas & Warrick.






Thanks Ruth for the pics (which is why she isn't in them). And four youngsters had their own table.

speedygeese race results

Tuesday 9 February YCRC Summer Series #3 Telopea Park East 4k
23. Kathy Sims W60 20:40
27. Ewen Thompson M55 22:06
33. Mick Charlton M60 24:07
35. Ruth Baussmann W65 24:16
41 finishers

Thursday 11 February ACTVAC Track
Washed out

Friday 12 February Customs 5k
Bronwyn Calver 23:27
Bron Sparkes 23:50
Bill Arthur 26:35
Caroline Campbell 32:04
Peter Thomson 45:37

Saturday 13 February 5k Ginninderra Parkrun #198
52 Bron Sparkes 23:19 W35
61 Janene Kingston 24:15 W50
62 Susan Sturgeon 24:15 W40
86 Jill Pearson 26:06 W55
114 Dom Sparkes 28:08 M10
117 Ruth Baussmann 28:24 W65
236 Geoff Moore 47:31 M65
245 finishers

Saturday 13 February 5k Tuggeranong Parkrun #155
19 David Clarke 19:56 M55
20 Peter Thomson 19:57 M55 **equal PB**
30 Isaac Muscat 20:52 M11
31 Jen Bright 20:56 W40
46 Bronwyn Calver 22:13 W45
361 finishers

Saturday 13 February 5k Gungahlin Parkrun #122
75 Gary Bowen 25:02 M55
77 Julia Anderson 25:06 W45
87 William Arthur 25:53 M65 **New PB**
220 finishers

Saturday 13 February Mermaid Half Marathon San Diego
33. Annette Sugden 1:44.35 **first W50**

song of the week - an all time classic

Hunters and Collectors: Holy Grail
From https://youtu.be/iQI5fdVCvlU

And then I walked again

Here is this morning's 5k walk at what is normally the running/cycling venue of Stromlo Forest Park. I can report that it was pain free, and almost as quick as Saturday's parkwalk. Note - no short cuts.



While at the same time 11 year old speedyIsaac was picking up his first ACT Vets trophy...



Clearly some kind of generational hand-over is occurring. Congratulations Isaac!

Ginninderra parkwalk

So I walked the parkrun today. If I have no soreness after today and tomorrow's walks, I shall attempt two hours of walking on Monday.





Yes that's right. 47:31. A new 5k walk PB! (And the first).

Alliteration

How to train
Commitment
Consistency
Common sense
Contentment
Courage

Meditate on this.

Group dinner

On Monday 15th February, after speedygeese training at Parliament House, we will have our next group dinner.
Southern Cross club - Yarralumla Yacht Club
Meet us there from ~ 6:50pm if you won't be at training first.
We will be ordering over the counter.
If it is a warm evening we will be out on the balcony.
No need to book, anyone can come along, including children.

speedygeese training

Fun and games - I am walking not running at present - trying to work all the niggles out of the system before I attempt a marathon in only two month's time! I won't be able to do much more than jog in preparation but at least I will be fresh.

On Sunday Ewen, Jen, and DaveC ran long-ish while I jogged and walked around.

Then on Monday Ewen and Ruth ran early, I walked early. For the main session we ran a 12 minute Rose gardens relay with three per team, followed by another with 2 in the teams on a slight longer course. In the relays were Colin, Pieta, Jen, Dave W, Dave B2, Dave C, Caroline, Mick, Warrick, Isaac, Diana, Christopher,Ewen, Ruth and Garry. It was hot but shady where we ran, with a slight breeze.

Next Monday we will go over to the Yacht Club for an informal meal straight after training. Family and friends welcome!

Latest speedygeese race results

Tuesday 2 February AMRA Mt Ainslie Run-Up 2.2k
23 Bill Arthur 20.45
25 Caroline Campbell 23.53
25 finishers

Tuesday 2 February YCRC Summer Series #2 National Museum 5k
16. Peter Thomson M55 21:46
26. Kathy Sims W60 24:10
34. Sarah Pau W40 26:06
37. Vanessa Palmer W45 26:23
47. Ruth Baussmann W65 28:25
50. Caroline Campbell W70 29:29
53. Mick Charlton M60 30:50
57 finishers

Thursday 4 February ACTVAC Track
3000m
M45 Stuart Doyle 10:19.13 80.6%
W30 Louise Sharp 11:01.25 76.3
M55 Rod Lynch 11:43.49 75.1
M55 Roger Pilkington 14:46.87 60.1

800m Pennington
3 Colin Farlow M50 2:25 82.9%
6 Rod Lynch M55 2:38 77.4
7 Kathy Sims W60 3:09 83.5
16 finishers

Spiral 5
5 Rod Lynch M55 8:06
6 Ruth Baussmann W65 10:56
8 Ewen Thompson M55 10:03
15 finishers

Friday 5 February Customs 5k
Jen Bright 22:44
Peter Thomson 23:03
Bronwyn Calver 23:14
Bill Arthur 27:00
Ewen Thompson 27:02
Caroline Campbell 33:36
24 finishers

Saturday 6 February 5k Ginninderra Parkrun #197
60 Bron Sparkes 23:07 W35 **New PB**
81 Susan Sturgeon 24:54 W40
120 Dom Sparkes 27:29 M10
261 finishers

Saturday 6 February 5k Tuggeranong Parkrun #154
8 Jen Bright 19:38 W40
9 Isaac Muscat 19:49 M11
12 Peter Thomson 19:57 M55 **New PB**
40 Bronwyn Calver 22:05 W45
107 Ewen Thompson 26:14 M55
361 finishers

Saturday 6 February 5k Gungahlin Parkrun #120
62 Julia Anderson 24:15 W45
87 William Arthur 26:07 M65
236 finishers

Sunday 7 February YCRC 6k Women’s Jogalong
Nadine Morrison W45 28:29
Kathy Sims W60 29:15
Cathy Montalto W60 32:07
83 finishers

Adventure of a lifetime

Song of the Week: "Adventure of a Lifetime", by Coldplay.



From https://youtu.be/QtXby3twMmI

Congratulations Ron Vines

Ron at Northlakes on the occasion of his 100th parkrun. Ron is the one in the long red dress. A right royal occasion indeed.

Ron holds several M70 parkrun records. Including Ginninderra if my memory is correct. His times are better than my current times.

Ron ran with us when he lived in Canberra, before we became the speedygeese. Of course, his sister in law is a current member.

Thommo cracks the 20 minute barrier

Congratulations to Thommo for breaking 20 minutes for the 5k for the first time. This was achieved today, in the Tuggeranong Parkrun.


(photo from another day)

laundry

Dealing with disappointment

If you stopped and gave up after one bad experience you'd never achieve anything. Coping with being "unsuccessful" is an essential lesson to learn.

"While goal setting is a must, the possibility of not obtaining goals comes with the territory. With success and hard work came the expectation of success, but failure always seems to hit the hardest."

Read more at http://running.competitor.com/2014/05/training/moving-on-after-a-race-goes-wrong_47839#2joI7AmfGkc1sRAp.99

“One of the greatest problems people have with failure is that they are too quick to judge isolated situations in their lives and label them as failures. Instead, they need to keep the bigger picture in mind.” - John Maxwell.

On the lighter side...

this week's speedygeese training

On Sunday I ran alone out at Stromlo in the rain.

On Monday Ewen and Dave C ran early. The main session; 12 x 40 secs on 2 minutes. Andrew, Christopher, Colin, Dave B2, Dave C, Diana, Ewen, Garry, Isaac, Jen, Pieta, Ruth, ran it while I jogged around. The oval was soggy and we shared it with four young soccer players but we had little choice where to train given the weather.

Somebody at training told me they were hungry...

speedygeese race results

Tuesday 26 January YCRC Summer Series #1 Stromlo Forest Park 5k
10. Peter Thomson M55 22:09
18. Geoff Moore M65 24:03
21. Ewen Thompson M55 25:36
29. Jennifer Bright W40 28:30
38 finishers

Thursday 28 January ACTVAC Track
3000m
M45 Stuart Doyle 10:13.01 81.4%
W30 Louise Sharp 10:37.55 79.2
M50 Colin Farlow 10:58.86 78.9
M55 Rod Lynch 11:41.50 75.4
W60 Kathy Sims 13:32.06 88.1

800m
M40 Andrew Simpson 2:29.87 73.6%
M50 Colin Farlow 2:31.02 79.6
M55 Rod Lynch 2:38.79 77.0

10000m Championship
M55 David Clarke 41:58.98 76.0%
W65 Ruth Baussmann 56:06.68 75.9
W70 Caroline Campbell 56:49.75 86.2

Friday 29 January Customs 5k
Bronwyn Calver 23:21
Peter Thomson 23:42
Caroline Campbell 31:24
21 finishers

Saturday 30 January 5k Ginninderra Parkrun #196
103 Dom Sparkes 26:16 M10 **New PB**
105 Jill Pearson 26:18 W55
112 Thea Zimpel 26:53 W30
199 Bron Sparkes 33:57 W35
257 finishers

Saturday 30 January 5k Tuggeranong Parkrun #153
11 Jen Bright 19:31 W40
16 Isaac Muscat 20:03 M11
17 Peter Thomson 20:06 M55
24 David Clarke 20:33 M55
38 Bronwyn Calver 22:31 W45
96 Ewen Thompson 25:45 M55
354 finishers

Saturday 30 January 5k Gungahlin Parkrun #120
53 Janene Kingston 23:08 W50
81 Julia Anderson 25:03 W45
92 Gary Bowen 26:00 M55
97 William Arthur 26:24 M65
152 Gwen Vines 30:11 W65
240 Margaret McSpadden 50:44 W65
244 finishers

Song of the week: Fire and the Flood.

Not only a great song which made the Triple J Hottest 100 for 2015, is also the theme for a brilliant Australian TV Series "Back Roads"

At https://youtu.be/zKmWd8DPrEc?list=PLFqO_oqoHHMyk4zSRCJj89j59Yf1lZPKA